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

I made some progress the past few days:
Sunday 8/4, I "ran" loblolly and the reedy creek trails at Umstead.  It was a slow, slow pace but I got 4 miles done!  And learned how to increase my stride length without expending more energy courtesy of my running partner.  It also helped to run with a dog, you feel like you have to keep going for him!

On Monday, I had a good WOD at Forged but did feel that my back still hurt, I tried overhead squats with a 45 lb bar and could feel pain on my right side, so I dropped to the 33 lb bar and felt good.  
Run 400M
15 overhead squats 33 lbs
3 rounds then
50-40-30
Double unders (I did singles x 3)
Abmat sit-ups
Time 19:58

On Tuesday, I skipped the WOD in favor of getting early to work, but I did bike Crabtree after work and practiced turning/cornering trying very hard to keep my hands off the brakes!  

Wednesday WOD:
Every minute on the minute 5 burpees
35 clean and jerks 65 lbs
It took me 15:56 to finish!  A full clean is hard but at this weight, I had no issues with my back and eked out 2-3 every minute.

Of course that left my legs sore later but it wasn't terrible and I was able to jog 3 miles on Wed night. Thursday night was a good Mtb ride at Rocky road. It was humid so I think I sweated profusely.  Eating has improved with homegrown cukes, tomatoes and bell peppers!  It's a lot easier to eat salad food when you have it picked from the ground instead of what's been sitting on the grocery shelves for 2 weeks.  Hopefully the trend will continue.  I almost made a new version of spicy chicken that I think I won't get bored of.  Keep on training!




Wednesday, July 30, 2014

Deadlifts and more wall balls

Wednesday WOD was fine until it hit me at 5 pm with a tired feeling in my legs:

Run 400M
15 deadlifts 115 lbs
20 wall balls 14 lbs
4 rounds
Time 19:35
I tried some negative pull-ups after work also and couldn't do more than 9.  I guess I'll have to keep doing more each day until I can complete several sets!


Tuesday, July 29, 2014

Backlog of WODs

Two weeks ago work:

Tuesday
Back squats 5-5-5-3-3-3
I only got up to 105 lbs and it hurt! Lower back is not doing well. It should hurt at 105 lbs so I think it's misaligned again. Back to the chiropractor.

Afterward we did a mini WOD and that didn't hurt at all:
Row 500M
25 push-ups -girl push-ups :( 
25 slam balls 20 lbs
3 rounds
Time 14:40

Wednesday 
Run 400M
30 box jumps (step ups)
30 wall balls 12 lbs
5 rounds
Time 32:01
That was it for the week!  I went to a downhill skills camp at Snowshoe over the weekend and practiced cornering and baby jumps :).  My legs burned going downhill for so long.  Definitely a different experience than XC mountain biking!

And this past week had very little mountain biking due to the monsoon like rains.  I did get to Forged 3 times:
Tuesday
Power cleans 3-3-3-3 up to 95 lbs
Cleans 5-5-5-5 only up to 75 lbs, lower back was still tweaking
Mini WOD :
Run 400M
15 ring rows
30 air squats
3 rounds
11:40

Thursday:
21 deadlifts 95 lbs
15 pull-ups
7 goblet squats 35 lbs
3 rounds
13:40
Really hard and glad I did goblet squats instead of front squats, the back was able to handle this. 

Friday 7/23:
20 handstand push-ups (HSPU)
100 air squats
Farmers walk 200M 2x35 lb kettlebell 
100 air squats
20 HSPU
Time 12:26
This time for the HSPU, Jason set a band on the pull-up bar and had me wear another band like a backpack harness, flip over, wrap my legs around the top band and do the HSPU! It was still hard and definitely showed me that I need to get more stable being upside down. That was the end of my week, making plans now to get back in the groove and more focused on results!


This morning was tougher than I expected, I suppose appropriate retribution for having ice cream, paratha, brownies, and naan this weekend:

Press 5-5-5-3-3-3
Last two sets I did 70 lbs!
Then a not so mini WOD:
Row 50 calories (880 M!)
40 Weighted Abmat sit-ups 10 lbs
30 wallballs 12 lbs
3 rounds
27:40!
But I feel energetic now so it was a good WOD.

And after work, mountain biking at Crabtree with the ladies.  

Saturday, July 26, 2014

Time to workout

Working out has felt sporadic lately although I am getting 2-3 WODs in and a bike ride every week, I know I could have done more! So I'll write more regularly and get motivated to work out with a focus on results. The results I want by end of December:

1. Do an unassisted pull-up
2. Get my back squat back to 140 lbs (minimum) 
3. Deadlift 250 lbs
4. Jumprope double unders (at least 10 unbroken)
5. Corner better on the bike
6. Get over logs with more grace
7. Finish Rocky road in under 1 hr, this year has kinda sucked as far as riding, never got in the groove nor did I do my strength workouts or speed work to get better.
8.Complete a road marathon in under 5 hrs (if my back holds out)
9. Do planks 5 days a week, minimum 3 min hold
Okay, now I have announced my goals. I think I will be able to follow through and get them done! 
The other part will be to write down what I do to reach these goals. 

So back to WODs:
Last week, Friday was a tough one:
AMRAP 20 minutes
5 thrusters
7 hang power cleans
10 presses
All with a 45lb bar
I did 8 rounds and it was the presses that got me.