Tuesday, September 23, 2014

Day 5 of feeling good

I did an extra WOD last night: I used the push mower to mow the front lawn which is fairly small.  However the grass was high and I haven't used the mower in forever so it took me 90 minutes with water breaks!  That was tough and made me feel unfit.  Good thing is my back still feels great and I got in another real WOD this morning:

7 handstand push-ups (used a box and did it modified)
7 thrusters 55 lbs
7 knees to elbows
7 burpees
7 pullups
7 rounds
21:45
Wow, it doesn't seem that different in my times but it's so
wonderful to be able to move without feeling pain in my lower back!  I bent down today and didn't have to think about how I was going to do it! 

Monday, September 22, 2014

Three good days of riding

I have had constant back pain for over 2 years now, I figured it was just something   I would have to live with because I herniated a disc.  So I go see the chiropractor once in a while so it doesn't get too bad but this week when I tried a light Turkish getup and distinctly felt pain on my left side, I realized my spine was not aligned and that was what was causing the residual pain! So I told the chiropractor specifically what hurt, he did an adjustment and my back finally felt normal.  The best thing was that it allowed me to bike 3 days in a row!  With no back pain or soreness!  We did Briar Chapel on Friday night, San lee on Saturday , and then 13.5 miles of 286 on Sunday.  All on my singlespeed and all fun! I think we did 35 miles in total.  I hope I can continue this way and work on keeping my back aligned properly. And riding the singlespeed was a different feeling than my normal squish bike.


I felt so good, I went to the gym this morning:
1 min each exercise then rest 1 min and repeat for 2 more rounds:
Singles jump rope
Power snatches 44 lbs
Row for calories
Kettlebell swings 30 lbs
Push-ups
My score was 388, it didn't feel hard like the original Fight Gone Bad WOD but it was good for a Monday!


Still been slacking but am hopeful my motivation is going up now that my back pain is subsiding.  I went for a lunch time ride at Crabtree yesterday which was really nice! I only bumped into 3 other riders out there and we were all pleasant to each other, no one tried to run me over.  And I got back to my Ultimate MtB workout and will do that again on Saturday.  

Friday morning I went to the gym and had my best WOD of the week: felt strong, kept up a good pace, didn't slow down on the later rounds:
4 rounds
400M row
12 deadlifts 115 lbs
21 slam balls 20 lbs
16:31
My legs feel it now but I am looking forward to some biking this afternoon to re-energize!

Wednesday, September 3, 2014

WOD and deadlifts

I was a little sore from yesterday but the WOD was easier today:

Run 200M
12 push press 45 lbs
12 step ups with 45 lb bar
12 jump squats (burns)
5 rounds
Time 16:16
And the. I finally did some strength work:
Deadlifts 3 sets of 5 reps at 115, 135 and 155 lbs.  I will add 5-10 lbs a week for the next 6-8 weeks and see how far I progress.


Tuesday night I had a good ride at Crabtree (7.3 miles) but I feel like I'm slow or too cautious, I have to work on this!!!

Tuesday, September 2, 2014

Tuesday WOD and ride

I have not been focused on my workouts and it shows both in performance and exterior! 

So maybe if I post every day, it will get better, here goes:
Today I did the morning WOD:
5 overhead squats 45lbs
10 toes to bar
15 dumbbell cleans 2x20 lbs
20 double unders or 60 singles
5 rounds
Time 25:04
That was hard work but I know that I could have done better (heavier) if I had kept up with the strength training.  So I aim to strength train twice a week to see if I can get back to where I was.

Be after work, I have a leisurely bike ride at Crabtree Park!  Working on cornering like a pro!

Tuesday, August 19, 2014

Last Friday 8/15/14

Last Friday I had a good WOD:
3 deadlifts 115 lbs
80M sprint
Burpees the rest of the minute
Rest 1 minute
10 rounds
Total # burpees :55

On Saturday I did a run/walk in Umstead with my favorite standard poodle, as soon as he's old enough, I'm guaranteed to increase my speed!  The dog just has so much energy that it forced me to pick up the pace! I recommend running with an energetic dog to get you moving!

Sunday was 6 hrs of Shiner's Revenge: a mountain bike race in Woolwine, VA.  I did it as a duo which was a good thing since I was in no shape to solo this race. I had fun, we came in last out of 4 in our category, and that's ok since neither of us had been on these trails before. I definitely was the weaker link though! I'll be back next year to redeem myself.

Tuesday, August 12, 2014

Too much rain and work

Since last Thursday, I haven't been able to do as much as I wanted.  Thursday night was a pretty good time biking Rocky Road, Friday I mowed the front and back yard, and I was glad I did it but regretted not being able to bike since it poured on Saturday.  And so I was lazy Saturday.  On Sunday I did a 3 mile run on the greenway and was happy with my 11:40 mile pace!  At least I was able to "run" the entire 3 miles. 


Monday was back to a WOD:
For 5 minutes:
4 Turkish getups every minute on the minute
I used a 26 lb kettlebell and struggled to get 3 good TGUs in one minute so I dropped down to a 20 lb bell.
The AMRAP for 15 min:
10 push press 45 lbs
10 front rack lunges 45 lbs
10 V-ups
I did 8 rounds plus 10 front rack lunges

And my butt started feeling it around 5 pm Monday, indicating that I have not been working my butt hard enough!  I'm still sore but made it to the WOD on Tuesday:
Power snatches 5-5-5, 33-45-55 lbs
Back squats 3-3-3-3 55-65-85-85 lbs
Then a deceptively difficult WOD:
Dips (with a band)
Parallete bar hops with burpee
Mountain climbers
13:40