Wednesday, April 23, 2014

Wednesday WOD all alone

I missed out on Tuesday's WOD due to severe lack of sleep! It was tough yesterday but I started to feel better in the afternoon and made it to the girls ride at Crabtree.  It was a good ride, I got to go with the faster group and again realized that I need to stop braking so much if I want to get faster!  We did about 8 miles.


This morning I did get up and made it to the gym for a simple yet brutal WOD:
Thrusters 55 lbs
Burpees
Time 17:17
I did the first round of 21 reps unbroken but the rest broke me and I had to rest after 6-7 reps each time before finishing.
That was 84 reps! I could barely catch my breath during this WOD.0

Monday, April 21, 2014

Friday WOD

Back to the gym on Friday for an easy WOD:

30 goblet squats 40 lbs
18 sit-ups
30 push-ups
18 sit-ups
30 med ball cleans 14 lbs
18 sit-ups
30 row for calories
18 sit-ups
30 burpees
17:51
I did not do anything this past weekend! And today (Monday) back at the gym for a hard WOD:
Widow maker
EMOM (every minute on the minute) for 20 minutes
5 cleans 55 lbs
5 push jerks
5 push-ups 
I wasn't able to keep up and ended up just trying to get as many rounds done in 20 minutes. I ended up doing 14 rounds. It was painful! And it was pointed out to me that I was power cleaning it and them squatting into the clean- not efficient or fast! But it's so hard to drop down and receive the bar- I feel like I'm not going to catch it!

I also enjoyed some treats this weekend courtesy of Big Bundts Bakery in Durham!



Friday, April 18, 2014

Friday WOD

Last night I started a new routine- instead of just riding Rocky Road from the greenway, I started off on Sludge.  It was much harder but I gave myself plenty of time and was able to do both trails plus Sludge with shortcuts on the way back.  This gave me close to 11 miles of singletrack on a weeknight with over 1000 ft of climbing.  Not bad at all. Now if I could only improve my pace and get up every hill!


And I still felt good enough this morning: 
30 goblet squats 40 lb kettlebell
18 sit-ups
30 med ball cleans 14 lbs
18 sit-ups
30 row for calories
18 sit-ups
30 slam balls 20 lbs
18 sit-ups
30 burpees
Time: 17:51

Thursday, April 17, 2014

Split jerks

The past couple weeks have been busy, and blogging was the first thing to go!  I had a good Mtb race at Crabtree on April 5th, weather was perfect, I got 6 laps in 5 hours and then I quit.  I had time for 1 more lap but was not looking forward to feeling sore and tired the next day so I quit while I still felt good.  

Crossfit had been consistent but I stopped lifting due to travel and general laziness.  I need to get back into it but I think I am not liking the Russian Bear program.  

Today at the gym we did this:
Split Jerk 5-5-3-3-3-1-1-1
67-75-80-80-85-90-95-100lbs
I could have gone a little higher in weight but need to work on my technique.

Then a WOD:
20 box jumps
Run 499M
15 toes to bar
3 rounds
12:36

Hopefully I will still have legs to bike tonight!

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!