Thursday, August 2, 2012

The Week of WODs

I'm a little behind in my postings because moving takes up a crap load of time- in the end I think I spent 25 hours packing/moving from Saturday-Wednesday.  I still managed to get to Forged Fitness 3x this week:
Monday:
Tabata Front Squats (45 lb bar, 20 seconds of squats, 10 seconds rest, repeat 8X, your "score" is the round with the lowest # of reps = 8 reps for me, best I did was 10 reps)
Then Run 1 mile
I did my sorry-ass 1 mile in 13 minutes! My legs felt like jelly from the Sunday run and then the front squats! Sad to say this was my only run this week so far.

Tuesday:
Mountain biking at Lake Crabtree "Ride like a girl" ride. I was incredibly sore from the front squats and volunteered to lead the two beginners in the group. It took us almost 90 minutes to do 6 miles but I helped raise one woman's confidence and showed her some bike handling techniques that helped her ride better and gave her hope to continue to ride (once you fall hard, some people have a hard time getting back on the bike and trying again, she was a newbie and was terrified of falling again).  I hope she comes back and gives mountain biking a shot. It's so much fun!
Today was also the first time I rode from my house to the park and that was interesting. I didn't realize when I had walked the trail how steep it was. On the way to the park, I flew down the greenway, on the way back, it was a long and arduous climb!

Wednesday:
Forged Fitness WOD:
Overhead squats 5-5-5-3-3-3-1-1-1
I managed to get to 65 lbs and did 3 reps with this weight and decided to stop while I was still feeling good and safe with my back.
Then a "mini-wod" that took a long time to finish:
Double-unders
Push press (35 lb bar)
50-40-30-20-10
Time: 14:50
The bar felt so light when I first started but after 90 push presses, it felt like 70 lbs!  

Thursday:
This was a fun WOD that toasted my arms:
Power cleans (65 lbs)
Pullups (band-assisted)
Kettlebell swings (30 lbs)
10-9-8-7-6-5-4-3-2-1
Time: 17:03
I did pretty good with 65 lbs as the weight for the power cleans, I think in another month if I am consistent with my lifting, I'll be back doing 75 lbs and who knows, maybe sometime this year I'll get to the Rx of 95 lbs!

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