Friday, February 6, 2015

Friday WOD

I modified the heck out of the WOD today:

Row 400M
21 wall balls 14 lbs
15 med ball cleans 14 lbs
 push press 45 lbs
4 rounds
23:05
It was tough!
Finally felt like a good WOD.

Thursday, February 5, 2015

Thursday WOD

I had a good day today, I was able to front squat!

I did 35lbs x 5 reps
55lbs x 2 reps
65lbs x 1 rep
It was tough doing the 65 lbs, I could feel a little strain so I won't try it again until I feel more stable at 55 lbs.  At least the sacroiliac pain is gone.

Then a mini WOD:
Row 200 M
20 kb swings 20 lbs
5 push jerks 65 lbs
4 rounds plus 10 KB swings


Tuesday, February 3, 2015

Tuesday WOD

Jason was at the gym this morning so I got to do more stretching which I think helped me in the WOD, although I didn't get the press target I was hoping for:
1 rep max press: 75 lbs (I tied 80 lbs but only got to the top of my head before I gave out)
Then
Row 400M
30 med ball cleans 14 lbs
20 KB swings 20 lbs
3 rounds
14:44
Yay for gym time otherwise I'd feel like a slug and these days. Eating healthy again: salads, curry chicken and cauliflower rice!

Saturday, January 31, 2015

Better pressing and a pedaly ride

On Thursday I had a good day at the gym:

Presses 55, 65, 70 lbs with 5 reps at 70!
Then a mini WOD:
Every minute on the minute
4 push-ups
As many push presses 45 lbs
10 minutes, 
I did 80 push presses!
My arms and upper back were quite sure on Friday but I feel better now.

I had my second single track ride on the new bike and it was great. A lot of climbing and the bike did most of the work! I think I got close to 9 miles.


Wednesday, January 28, 2015

WOD 2

I did my 2nd WOD of the week modified:

Row 400M
20 lunges
10 knees to elbows
10 wall balls 12 lbs
4 rounds
18:55
No pain but definitely a tightness on my right side, need to get some active release therapy going soon!

Tuesday, January 27, 2015

WOD day

Since I did deadlifts last Wednesday (a measly 75 lbs!), my back locked up and I took the rest of the week off to heal.  I did manage a long bike ride through Umstead on Sunday getting in 24 miles.  Best part was my back didn't seize up, it was a little sore but not painful. 

I got back into the gym today with a modified WOD:
Med ball cleans 14 lbs
Pull-ups with a green band
Kettle bell swings 20 lbs
Time 14:47
Nothing hurt and my back was able to stay in good form.
Eating has been improved with more home cooking but I did indulge in Lucettegrace again! It was worth it!

Wednesday, January 21, 2015

Two good WODs

I got to bike Umstead on Monday and it was the first ride in a while where my back didn't lock up, what a nice feeling!  I think the weekly chiro visits and daily aggressive stretching is helping. 

On Tuesday it was a deceptively hard WOD:
30 walking lunges
20 slam balls 20 lbs
10 
5 handstand push-ups (modified)
AMRAP 20 min
I got 5 rounds and 17 lunges and got the DOMS by 5 pm!

Wednesday WOD 
Presses!!!
10x45 lbs then 5 reps at 50, 55, 60 and 65 lbs
Then:
7 med ball cleans 14 lbs
14 deadlifts 75 lbs
21 air squats
7:52 time
My back is a little tight but no pain! Off to stretch now.
In working on eating better too, much easier when I make time to cook:
However I did also give myself permission to have a snack cake from Big Bundts and try a delicious scone, macaron and cannele from Lucettegrace!!! Yummy!