Tuesday, April 1, 2014

Tuesday WOD was hard

I managed to get up and get to the 6AM workout, although I could feel myself backsliding a bit since I was out of town and then sick the last two weeks! I started thinking this morning, what's so bad about getting an extra hour of sleep and being a little out of shape, but I came to my senses. 

This was a gasser:
Every minute on the minute (EMOM) for 10 min:
6 power snatches 45 lbs
6 power cleans 45 lbs
After two minutes I had to take a break!  But then I stuck to it and I ended up finishing 9 rounds total.  I was gasping the last two minutes. It would have been tough to have done a higher weight.

Rest 3 minutes
AMRAP for 9 minutes:
12 bent over rows 45 lbs
12 slamballs 20 lbs
I did 5 rounds but was feeling tired and had to take mini-breaks during the longest 9 minutes I've ever experienced!

It was too rainy and wet to ride singletrack but I had two good days of Umstead riding. On Saturday, I did 30 miles! That was almost 2000 ft of elevation in our not so hilly Raleigh.  I'm trying to figure out what loops in Umstead would be good for a 100 mile bike ride there.  I ended up doing this:


I think I could eliminate the climb up Reedy Creek Lake and get 25 miles then repeat for 3 more laps.  I'd love to incorporate the Cedar Ridge climb but the water levels in the creek and the extreme muddiness on the other side prevented me from trying.  I definitely am not mentally ready to do 100 miles but it's good to have a plan just in case!  It was a messy ride since it was drizzling but overall, not that bad. I was glad I was biking.

Sunday was drier weather but cold and windy! Really cold and really windy.  I regretted leaving the house at 10:30 for the ride but I sucked it up and did another 17 miles of Umstead.  I was slower than Saturday though and could feel my legs being tired.

The other thing I decided to try is to do kettlebell swings every day to help with conditioning and fat loss.  So this past week, on Monday I did 400 kettlebell swings with a 26 lb bell, Wednesday 100 kettlebell swings with a 26 lb bell and then I upped it on Saturday by doing 400 swings with a 35 lb bell and another 100 swings on Sunday with a 35 lb bell.  I wish I could have done more on Sunday but my legs were toast by then.  The nice thing about doing swings is that it's fairly quiet (unless you grunt a lot) and I could watch Brooklyn 911 episodes while I did the swings.  Advice from the internet: keep your kettlebell somewhere handy and just do swings throughout the day.  I haven't taken it that far but it was far easier to get motivated to do the swings when the kettlebell was right there in my living room.

Friday, March 28, 2014

Diane WoD

Well, I have not been very good about updating my exercise blog.  The only excuse I have is that life seems to be busier now.  To get back into it, I'm just going to start writing about the now:

I've been sick since last Friday, still had energy to bike and workout a bit but was feeling like crap. Today was a good day though and I felt like doing the WOD this morning:
"Diane"
Deadlifts 135 lbs
Handstand push-ups 
21-15-9
Time: 9:18
It was a bit hard and my range of motion on the handstand push-ups was minimal.  I've also decided to do high rep kettlebell swings to lose body fat.  With a 26 lb bell, I did 400 on Monday, and 100 on Thursday.  The goal is to do at least 2500 reps in a 7 day period.  And do that for 4 weeks.  I'm behind already! But it is going to rain today and tomorrow so I think I can catch up!


Monday, March 17, 2014

Week of Feb 17 Russian Bear and WODs

I started back up with lifting again, this time trying a new (to me) program called the Russian Bear.  Since I am predominantly slow twitch, I changed it up by doing high reps for multiple sets- 10 reps for 5-7 sets instead of 5 reps for a max of 10 sets.  I will be doing this with presses/pullups and bench press/bent over rows along with deadlifts and front/back squats.

On Monday I did presses and pullups:
Presses
60 lbs x 10 reps
55 lbs x 10 reps
50 lbs x 10 reps for 4 sets (couldn't do more)
and after each set I did pullups
4 sets of 5
1 set of 4
1 set of 3, the pullups got a lot harder even using the purple band

I rested 5 minutes then did deadlifts
165 lbs x 5 reps
155 lbs x 5 reps
135 lbs x 10 reps x 2 sets
Deadlifts were hard, harder than they should have been.

Tuesday back to WOD:
21 power cleans 65 lbs
27 burpees
54 situps
3 rounds
Time: 20:40

Wed 2/19
Russian Bear again
Bench press
75 lbs x 10 reps
65 lbs x 10 reps
60 lbs x 10 reps for 7 sets 
and after each set I did bent over rows
60 lbs x 10 reps
55 lbs x 10 reps
50 lbs x 10 reps for 7 sets

Thurs 2/20
Crossfit Total:
1 rep max back squat 135 lbs
1 rep max deadlift 205 lbs
1 rep max press 77 lbs
Total = 417, this was tough and I barely maintained my totals from October.  Feeling weak and tired.

Friday 2/21
"Helen"
Run 400
21 kettlebell swings 35 lbs
12 pullups (purple band)
3 rounds
Time: 13:14
The pullups slowed me down, a lot.

Saturday 2/22
Fronts squats 85 lbs x 5 reps x 5 sets, DOMs that night!
I also biked Umstead since all the singletrack was wet.  We did about 15 miles.

Sunday 2/23
Russian Bear
Presses
60 lbs x 10 reps
55 lbs x 10 reps
50 lbs x 10 reps for 4 sets (couldn't do more)
and after each set I did pullups
4 sets of 5
1 set of 4
1 set of 3
Same as before, definitely need to work on this (both presses and pullups).

In addition to lifting, it was another Umstead ride day with an additional 15 miles in the bag. 



So I'm going to be writing up some weekly update posts so I can get up to date and start posting regularly. It might seem like a better idea to just skip ahead to this week but I actually use these posts a year or two later to see how I was doing.

Feb. 10 Monday
I did the WOD since I was not feeling strong enough to lift after the bike race on Sunday:
8 min row for calories!
rest 2 min
8 min AMRAP (as many rounds as possible)
21 double unders (I did 63 singles)
15 box jumps (step ups 20" box)
9 push presses 75 lbs
I rowed for 97 calories (was targeting 12 cal/min!)
and 4 rounds plus 63 singles of jump rope
I liked this workout, it was a bit different and rowing for 8 minutes is a gasser.

Feb. 11 Tuesday
Hang Cleans 5 sets of 8 reps@ 55% 1 rep max (I did 55 lbs)
then
Row 500M
10 power snatches 45 lbs
20 wall balls 12 lbs
2 rounds
My time was 10:52, snatches are hard. Hang cleans are also hard.

Feb. 12 Wednesday
12 min AMRAP
40 burpees (yay!)
40 pullups
40 should to overhead 55 lbs
2 min rest
row 2000M or run 1 mile or bike 3 miles
I did 1 round plus 20 burpees and biked 3 miles on the Aerodyne.  total time 20:32!

And for the rest of the week, I rested! I was so tired this week, I felt like I had no energy.  The weekend was pretty crappy weather too so I didn't even get out and bike.

I started on a slippery slope this weekend (2/15) with a hamburger and fries from Only Burger!




Tuesday, February 25, 2014

No posting but still exercising

I think this is the longest I've gone not posting and the only excuse I have is that I was busy helping put on a race, take care of a dog, and had a case of laziness.  The last couple of weeks have been interesting and disappointing as far mountain biking goes.

So starting back up: Saturday Feb. 1, I did a hard and slow mountain bike ride of Sludge and Rocky Road. It was still a little slick and muddy and it was a slow ride. I think Rocky Road took 1.5 hours and the rest took another 1.5 hours so about 3 hours start to finish with rest stops included.  This was my first RR ride of the year! I hope to get another one in before the end February.

Then it was back to the gym on Monday 2/3:
Presses 55, 65, 75 lbs 4 reps
Back Squats 100, 110, 120 lbs 4 reps
It just felt awful, I am regressing on my strength and I'm not sure why.  I don't feel like I've overtrained but Jason told me to finish out the week, no strength next week and then start a new program - The Russian Bear.  So that is what I did and will explain it in a new post.

Tuesday 2/4
21 cleans 65 lbs
21 box jumps (step ups 20" box)
15 cleans 75 lbs
15 box jumps
9 cleans 85 lbs
9 box jumps
Time: 14:51
I liked this workout, they based it off a Crossfit competition that took place in Durham. So each round, you have to change out your plates.  I do not think I could have done the Rx weights! This was tough enough for me.

Wednesday 2/5 Rest day

Thursday 2/6
Deadlifts 5 sets of 10 reps @60% I did 135 lbs, not bad
Then
Run 400M
12 Thrusters 45 lbs
3 rounds
Time: 9:20
I went easy on the Thurster (front squat to push press) weight and that was a good thing.

Friday 2/7
Front squats 65-85 lbs for practice
THEN
Row 200M
200M sprint
10 rounds

I could only finish 8 rounds in 19:15.

Saturday 2/8
I helped set up and mark the course for the Beaverdam/New Light Challenge, this took 3 hours in some really cold weather.  After that I was too tired to actually ride my bike. Not a good sign for Sunday- race day.

Sunday 2/9
Sunday was our big mountain bike endurance race at Beaverdam/New Light, and I participated in it but would not really say I raced it since I was doing so poorly.  Still, I'm glad I finished the entire race- last year I couldn't even imagine riding all of New Light (one of the harder trails in the area) and now I can ride all of Beaverdam, 12 miles of road and 8 miles of New Light!  Next up- learn to ride it faster. I did learn that I am terrible on the road, a bunch of people passed me and although I was in my big ring, I could not keep up.  That being said, I'm not going to be road riding anytime soon! I do think I probably need to do some fast intervals and learn to keep a high steady pace. 




Wednesday, February 19, 2014

Night riding and finding my Total

I had a good singlespeed night ride at Harris Lake on Wednesday night.  No crashes and I'm getting better at standing climbing!  I think we ended up getting 14-15 miles although Strava swears it was 12.5!  My legs were still a little sore from Monday's back squats though making some of the climbing tough (others would say "what climbing???)

On Thursday morning, we did a 1 rep max total for back squat, press and deadlift:
Back squat 135 lbs! Woohoo! I made it to bodyweight!!!!!
Press 77 lbs, still a struggle, I could not get 80 lbs off my shoulders
Deadlift 210 lbs! I added 5 lbs since the last time I tried this a couple weeks ago. Interestingly enough, my Wendler estimates for my 1 rep max is spot on with what I achieved today - program really works for making strength gains.
I did try 215 lbs first for the deadlift and could only get up to my knees before I had to drop it.  I made three attempts and it wasn't happening.  It still amazes me how 5 lbs can be the difference between making a lift and not even budging it off the floor.  The funny thing was that Jason kept saying I needed to get pumped up and ready to attack the bar in order to make the lift- I don't know how to get pumped up.  I don't know how to get aggressive when I lift.  I think someone else told me I needed to get my angry face on in order to clear a tough section of trail while biking- also don't know how to do that.  And Jason said I needed a song to get pumped up to while I lift heavy- that I can see myself doing, now I just need to find the perfect song.