Thursday, July 10, 2014

Cindy WOD

I did Cindy yesterday all by myself and it was hard, arms are nice and sore now.  Happily and surprisingly, legs are not that sore despite the million or so squats.

5 pull-ups (purple band assist)
10 push-up, on my knees :(
15 squats
13 rounds plus 5 push-ups 
I was too tired to do anything else despite feeling the need to ride my bike!


Tuesday, July 8, 2014

Biking and WOD

I had a great long weekend of mountain biking.  First at Lake Norman state park where the trails are all soft pine and smooth as butter.  Despite not having any tech features, this was just what I needed since I hurt my arm a week ago.  Not having a bumpy ride and getting 21 miles in was a great way to start the weekend.  On Saturday, I "rested" and mowed the lawn and weeded. On Sunday, we had a great ride at San Lee.  I was still pretty cautious but I had a good time. The only unfortunate part was that one person in the last 1/4 mile of trail, fell off her bike and broke her collarbone.  That sucked.  


I took a break on Monday and did a good WOD this morning:
Deadlifts 6 sets of 6 reps @165 lbs
Tough but doable
Then 
10 rounds on the prowler for 100M with 30 lbs of weight
And 30 GHD sit-ups and 30 Abmat sit-ups 

Feeling pumped up for my Tuesday night bike ride! I am hoping to get some hill intervals in beforehand.

Thursday, July 3, 2014

WOD and ride

We finished the week with a hard WOD:

12 deadlifts 95 lbs
9 Hang power cleans 65 lbs
6 push jerks 65 lbs
Time 24:19
Every time I do hang cleans, I realize I need to be doing more hang cleans!  So much harder than a power clean and forces me to use my hips more efficiently.

After work I did a bike power workout at Umstead but didn't feel like I worked hard enough.  That was it for today, hoping tomorrow brings some good biking times!

Wednesday, July 2, 2014

Cardio WOD

I had a good ride at Crabtree on Tuesday and then I did some not so fun hill repeats.  I'm hoping one day hill repeats will be enjoyable.


And then came a gasping for breath WOD on Wednesday morning:
AMRAP 5 min
10 thrusters 55 lbs
10 pull-ups (skinny green band)
I did 3 rounds
Rest 2 min
AMRAP 5 min
20 kettlebell swings 30 lbs
20 step ups 20" box
2 rounds plus 4 step-ups
Rest 2 min
AMRAP 5 min
Row 1000M
Max slam balls 20 lbs
I finished rowing and did 8 slam balls 
Out of breath by the end!

 



Monday, June 30, 2014

Trail work, biking and a good WOD

On Saturday, I did trail maintenance at Beaverdam, basically pruning and clearing the corridor so that when you biked, you would not have to dodge holly  bushes and tree branches.


I managed to only ride 5 miles out there and being too tired for anything else that day!
Sunday was a great ride at 286, perfect weather, a clear trail and good company.  Only part that sucked was hitting a log stack the wrong way and getting thrown off the bike.  I have a nice set of bruises and scrapes on my elbow and thigh now.  

The injuries didn't prevent me from the WOD this morning:
Chief:
As many rounds as you can in 3 min:
3 power cleans 75lbs
6 push-ups
9 squats
Rest 1 min
5 rounds
I did 4 rounds each time and on the last 2 rounds, got in a 5th round of power cleans and push-ups.  That was 66 power cleans, 144 push-ups, 180 squats. Not bad for 15 min of work.

Friday, June 27, 2014

Slow week

I did not go to the gym Monday through Wednesday, and only slightly regretted it.  I guess I needed a little break. 

I got my biking in this week with 9 miles at Crabtree on Tuesday and then 8 miles of  intervals at Umstead and a humid, sweaty 6.5 miles of Rocky Road. My bike is in desperate need of a cleaning though and the chain kept ghost shifting which is annoying when you are trying to make it up a hill.

I did go to Forged on Thursday and Friday and did 2 solid workouts:
Thursday:
Front squats-75, 85, 95 lbs, 3 reps each
Then a "mini WOD" that was anything but mini!
250M row
25 toes to bar
20 step ups holding 2x20 lb dumbbells
3 rounds
17:15
The row wasn't bad but 25 toes to bar was quickly broken down to eking 3 reps at a time.  Having to hold the 20lb dumbbells after hanging from the bar  was quite a challenge.
Friday:
Abs sore from the toes to bar.  Legs starting to feel sore from the front squats, and we get more squats here:
Run 400M
18 clusters (full clean into a press), 55 lbs
Run 400m
15 clusters
Run 400m
12 clusters
Run 400m
9 clusters
19:21
Tough WOD and now I'm not sure if I'll have any legs for biking this weekend!  I have to buy a rumble roller, I can't punish my legs this much without some pre-hab work.

And lastly, I went to my self defense class and had a good time.  I wish I practiced more though, not sure if I could do any of it a real situation or if I would freeze in place.



Wednesday, June 18, 2014

Tuesday WOD and 100 deadlifts

Yesterday's WOD was a little strength work and a 10 min WOD:
Overhead squats 5-5-3-3-3-1-1-1
I got up to 65 lbs and left it at that since this is the hardest squat for me.  
Then
1 min row
1 min sit-ups
5 rounds
I did a total of 1053 M and about 105 sit-ups.

After work, I did the beginner ride at Crabtree with 2 nice ladies.  One of them was just starting out mountain biking and the cool thing about it was that she was hiking in Crabtree one day and saw some bikers, she said it looked like they were having a lot of fun so she went to the Bicycle Chain and bought a bike! And her boyfriend also bought a bike but even the baby slopes at Crabtree scare him, but they don't scare her!  Hopefully they both will keep riding. 

Wednesday morning was a surprisingly good WOD:
10 wallballs 12 lbs
10 deadlifts 125 lbs
10 rounds
15:04
I'm sufficiently tired but my lower back doesn't hurt so I think I picked the right weight!