Saturday, December 29, 2012

12-29-12 Hotel WOD day 2

I was not very creative in my workout today:
Run 2.5 miles on the treadmill 30 min
3x30 sec plank holds
10 pushups
2x20 situps holding a 10 lb med ball
My butt is sore as are my legs from the running yesterday. My abdominal muscles are still sore from the situps on Tuesday!
It was still good to workout today but the eating has gotten out of hand, I do much better at home but hey it's a celebration right now so I'm not going to worry too much about what I'm eating and how much I'm eating.

Friday, December 28, 2012

12-28-12 Hotel WOD

Yesterday was a rest day even though it consisted of lots of driving and much eating!
I made up my own WOD at the hotel today:
1 mile run 10:55
Then
3x10 1 leg deadlifts with a 25 lb dumbbell
6x10 straight leg pushups (aka real pushups chest to floor)
3x20 walking lunges 2x25 dumbbells
The 1 leg deadlifts are hard since my balance sucks but I think that's an indication I need to work on my stability and range of motion.
I also had the opportunity to help my mom train today and she did:
30 min on the elliptical
3x10 dumbbell bench press 15 lb dumbbells
3x10 tricep overhead 20 lb dumbbell
3x6 bicep curls 15 lb dumbbell ( she moved up in weight from 10 lbs!)
3x10 air squats






Wednesday, December 26, 2012

12-26-12 at home WOD squats burpees situps

Christmas day was a rest day for me, so nothing to report except for a little gluttony.
Today I made up my own workout since I'm at my parents house:
3x15 reps tricep kickback 10 lb dumbbells
3x10 1-arm dumbbell overhead squat with a 10-lb dumbbell , 3 sets for each side

Then a simple metcon:
150 burpees time 16:25
150 Abmat situps time 8:09
The burpees were tough, I almost convinced myself to quit at 50 and then at 100 but I didn't really want to give up so I pushed through.

It's snowing out and it's making me feel like eating lots of comfort food and seeking out some chocolate but luckily there is none in the house and I don't feel like cleaning my car or the driveway to go get some!

Monday, December 24, 2012

12-24-12 Christmas Eve WOD @ Noon

I forgot to set my alarm clock this morning and missed the morning WOD but lucky for me, Forged Fitness was generous enough to offer a noon class today which I made. It was a big class with 12 other people (and 1 other woman!).  All the usual strong people were there today but I did manage to finish in the middle of the pack so it was respectable.  The WOD we did was easier than the WOD Mike G gave the morning class so maybe I should be grateful to have slept in!
Our warmup consisted of doing a wheelbarrow, first I walked and then switched with the other woman to be the wheelbarrow and go across the gym and back.  It didn't start off so well because one guy who was getting in the wheelbarrow position kicked his foot up right into his partner's chin! I know it's mean but it was both funny and sad at the same time.  Luckily the guy was okay and suffered no permanent damage and didn't get any of his teeth knocked out.  Needless to say, I was cautious picking up Katie's foot for the wheelbarrow race!

And the WOD:
My legs felt tired from all the biking but seemed to do okay with 63 lb front squats:
Run 400M
10 front squats 63 lbs
10 bent over rows 63 lbs
5 rounds
My time 15:22

Afterward, I did 3x10 sumo deadlifts with a 53 lb kettlebell after being inspired by bikejames.com. 
That is 8 straight days of working out so I think tomorrow will be a rest day unless I can motivate myself to go for an early morning bike ride!

Sunday, December 23, 2012

Biking and more biking in cold weather

I got my full suspension bike back earlier this week with the forks serviced and feeling brand new.  I'm beginning to realize that upkeeping this bike is going to be a little bit over the original budget I set for myself!  Servicing both the rear and front fork is not cheap, especially when it's a 6" travel fork that has all sorts of bells and whistles.  Still, it felt so much easier to ride this bike than the singlespeed.  I got to ride the past 3 days:

Friday: 286 trails and the greenway for 16 miles. It was a cold, windy ride but surprisingly I stayed warm and had to peel one layer off. 

Saturday: Old reliable Crabtree for 13 miles, I actually started to feel worn out trying to push myself to go faster even though my times were not that much different than what I did on the singlespeed the week before. It was another cold ride!

Sunday: New Light! My first time out on New Light ever and it was great even though it kicked my ass.  Luckily it was not a hammerfest, we took our time, took some breaks and finished with 9.5 miles of intermediate level singletrack.  I did some of the rock gardens (not the Gauntlet) and some of the logstacks and had no crashes (always good).  My legs were feeling pretty tired towards the end so I was ready for it to be over but I will definitely be coming back here. It was a great trail.  Next time there will be pictures!

From the last three days of riding, I have learned that when the temperature is between 40-45°degC I need to wear a long sleeve base layer, a jersey over that and then my windbreaker jacket (Pearl Izumi SELECT Barrier Convertible Jacket - Women's) along with a skull cap underneath my helmet, fleecy mountain bike gloves and long pants or leggings over my shorts.  I always start off with one more layer beyond this and have to take it off after a mile or so of hard riding but I prefer that over starting off uncomfortably cold. 

Friday, December 21, 2012

12-21-12 Friday WOD cold running

It was the easiest WOD of the week:
Run 400M
8 ring dips (purple band assist)
10 box jumps
5 rounds
My time 14:32
Afterward we did shoulder rotations and ring rows. Plus I did 10 dead hang pullups with the purple band.



Thursday, December 20, 2012

12-20-12 Thursday WOD burpees

It was a little less hard today:
At the top of every minute do 3 burpees
12 bent over rows 45 lbs
14 kettle bell swings 26 lbs
16 dumbbell situps
Time 11:31
I tried using a 15 dumbbell for the situps but it became too hard after 2 rounds so I switched to a 10 lb dumbbell. 3 burpees every minute actually takes a big chunk of time as did the situps.

Wednesday, December 19, 2012

12-19-12 Wednesday WOD wall balls and squats

I missed the morning class but made it in the evening. It was pretty simple today:
150 wall balls 14 lb ball
My time 8:59
Then back squats
3-3-3-3-3-3
75-85-85-90-95-105 lbs
I think I could have done a little bit more than 105 but am too cautious to try right now.
150 wall balls seemed impossible but I just broke it down into sets of 50 and then each set was broken down further until I finished, my arms survived.
Felt pretty good today.

Tuesday, December 18, 2012

12-18-12 Tuesday WOD Cleans

I like today's WOD, doing cleans is fun!
3 power cleans 75 lbs
6 pushups
9 air squats
As many rounds as possible in 3 min, then rest 1 minute and repeat for 5 rounds
I did 4 rounds every time so that is:
60 power cleans
120 pushups
180 air squats
I feel stronger already!

Monday, December 17, 2012

12/17/12 Monday WOD: deadlifts!

I don't have much to post from the weekend, I took the singlespeed out both days and got about 22 miles total of singletrack in, it felt great and I'm feeling better riding the singlespeed and getting used to this new bike.  I have to say again that not running has been great! I have way more energy now and both biking and Crossfit have become more enjoyable and productive.  I was definitely stretching myself thin trying to do all 3 so I might have to change the name of this blog to just bike & WOD. At the same I'm ambivalent, I think I'd like to stick to a little bit of running because the amount of potential energy it takes to go from no running to running regularly is huge and I don't feel like going through that again- I'd rather be in a steady state mode where I can run a 5K if I want to without much training.  The gym helps as I still regularly run 400M intervals there but I might have to inject at least one day of running 1-2 miles to keep up my stamina.

As for today's WOD (really modified for me)
5 handstand pushups (I put my feet on a 20" box and did a modified pushup)
10 pullups (purple band)
10 deadlifts (95 lbs)
10 double unders (30 singles)
7 rounds
My time: 20:00
My back felt pretty good with the 95 lbs but the callouses on my palms started to rip doing all those pullups and deadlifts.  I don't know how anyone could do 70% of the 1 rep max for a deadlift 70 times, it sounds like a lot of trouble for your central nervous system. I on the other hand will be able to go the gym tomorrow by not overdoing it today.

Friday, December 14, 2012

12/14/12 Friday WOD: cold running

It was a routine metcon today:
Run 400M in the freezing cold
10 back extensions
20 kettle bell swings 26 lbs
30 double unders (more like 10 attempts then 60 singles)
4 rounds
Time 20:38

I also got an extra workout last night removing the wet carpet in my basement. It really is no fun to find your water heater bubbling water all over the floor, but I cleaned it up and had the strength and energy to do it by myself so all this crossfit time has paid off!

Thursday, December 13, 2012

12/13/12: Thursday WOD Thrusters!

I was surprised by how well today's WOD went for me, I guess eliminating running from my life means I have way more energy to do these WODs heavier! 
Thursters 67 lbs
Pushups
Lunges (both legs = 1 rep)
Knees to elbows
21-15-9
My time: 12:48
The hardest part was doing pushups right after the thrusters (a front squat/push press combo).  My shoulders and arms were pretty tired.  And my knees to elbows were not that great in the last round.  Still, a pretty good workout. The warmup we did prior to the WOD was also pretty good:
10 air squats
5 pullups
10 medicine ball cleans (14 lbs)
2 rounds


Wednesday, December 12, 2012

12/12/12 Wednesday WOD: smoked shoulders

I am not sore from yesterday's workout which makes me think I could have gone a little heavier in the weight!  But maybe it's a good thing to not be so worn out by a single WOD. Today, however, our shoulders were worked over:
The warmup consisted of a 200M row with 1 minute rest in between, 3 times.  I did my best to make a long stroke (getting my avg to be 22 strokes per minute) on the rower to improve my efficiency.  The WOD was all about the shoulders with a little running thrown in:
Run 400M
21 wall balls 14 lbs
12 shoulder presses 45 lbs
4 rounds
My time 19:41.
I had to break down the presses in sets of 5-3 after the first round in order to get them done, I wanted to go with a lighter bar (33 lbs) but Jason was there today and told me to stick with the 45 lb bar!



Tuesday, December 11, 2012

12/11/12 Tuesday WOD and Chiro

This was a great WOD despite how low I had to go on the weight:
Deadlift
Squat clean
Floor press
10-9-8-7-6-5-4-3-2-1
I did it with 63 lbs. (Rx was 110 lbs!), the deadlifts were super easy, the squat cleans got to be harder when I got to 7 reps, basically I just tried to do 2-3 at a time to finish. And I made sure I was fully squatting so I expect some massive soreness in 12 hours. Surprisingly, the floor presses (an alternative to the bench press) were doable at 63 lbs. I probably could have done 65-67 lbs so I will think about upping the weight next time.

Monday, December 10, 2012

12/10/12 Monday WOD: working out at home

I didn't make it to Forged Fitness this morning so I modified the workout to do it at home:
3 rounds of:
5 hang power snatches 45 lb bar
5 snatch balance 45 lb bar
5 overhead squats 45 lb bar
10 knee raises on the dip bar 
I recorded myself doing one two rounds and it is painful to admit that my form sucks.  I had the bar too far back behind my head (instead of overhead) and can't squat for anything when the bar is over my head. So after my three rounds I did:
2x5 overhead squats (full squat to the floor)
1x5 snatches (full squat to the floor)
Definitely need to keep practicing this since I don't like to commit to a full squat!

Friday, December 7, 2012

12/7/12 Friday WOD

It was a tough workout today:
Run 400M
15 Front squats 75lbs
10 bar burpees (do a burpee, hop over the bar)
10 sledgehammers on the tire
4 rounds
My time: 21:20
Everytime I do squats I am reminded that I need to do more squats! It was a good way to end the week though.


Thursday, December 6, 2012

12/6/12 Thursday WOD: Pressing It!

Today's WOD was more fun for me than yesterday:
Strict Press 5-5-5-3-3-3  55lbs-55lbs-60lbs-65lbs-70lbs-65lbs

The 70 lbs was pretty hard and I did them more as 1 reps than a sequence of 3 reps, so I had to go back to 65 lbs for the last set.

then a mini-WOD:
10 Minute AMRAP
10 Wall balls 14 lbs
10 lateral hops
10 situps

I did 8 rounds and quit with 10 seconds left. 



Wednesday, December 5, 2012

Wednesday WOD 12/5/12 all cardio

Today was pretty simple:
Run 1 mile for time
Then row your 1 mile time
I was friggin' slow, must be the complete lack of running in my diet!
It took me 12:55 to finish the run, albeit it's really more like 1.2 miles and has a big hill.
Then on the rower, I averaged a 2:34 min/500M pace and got 2536 meters in 12:55.
I sweated a decent amount, but I wish I could run faster without a ton more running in my life.

Tuesday, December 4, 2012

Singlespeeding

The weather was too gorgeous to not bike so I tried out the singlespeed this past weekend and today.  The singlespeed is my new mountain bike that only runs one gear- right now 32x18.  Felt pretty good but way more work than I expected! I had to stand for most of the climbing but it turned out to be a good workout. That was 3 days of ~10 miles at Lake Crabtree (the easiest place to take your singlespeed mountain bike).  Best things heard about this singlespeed:
The guys at the bike store said I had a "cool bike".
A guy passed me biking and said "You're a tough girl, riding singlespeed!".
Yeah, I think I could get used to some singlespeeding. I promised the Blur I would not forget her though since I still need that full suspension on harder trails.  The singlespeed really works my quads though and makes Lake Crabtree more interesting to ride now. It needs a few upgrades but that will have to wait till next year.

Monday, December 3, 2012

Monday WOD 12/03/12

Run 400M
20 air squats
15 kettle bell swings 26 lbs
10 pullups (1" band assist)
5 rounds
Time: 20:38
A purely cardio workout.

Then I took 5 minute to rest and worked on my snatch balance with a 35 lb bar.