Thursday, April 25, 2013

Forged Fitness and Hill Repeats!

Wednesday's WOD was interesting:
Run 800M
50 back extensions (supermans) with a 10 lb slamball
50 situps with a 10 lb slamball
3 rounds
Time:
I used a 10 lb slamball for the back extensions, holding it between my feet as I raised my legs and shoulders off the ground (i.e. trying to fly like superman or look like an upside-down insect, it's not the most dignified exercise).  Apparently I was the only one who used the slamball, the guys thought it was too hard to do with the 20 lb slamball and Karen used a light dodgeball which helped her form.  I then figured why not use the same slamball for the situps to make them weighted.

After it was over, I worked on mountain bike strength training:
kettlebell snatches 20 lbs
handstands against the wall
kettlebell front squat 35 lbs
Hanging leg raises

Interesting post from bikejames.com:
He pretty much encapsulated the set of exercises you need to do to become a stronger/faster mountain biker:
Do 3 sets of 3:
deadlifts
front squats
shoulder press
chin-ups
farmer's walk
Turkish getup
I'm surprised he didn't include kettlebell swings!  I think the swings are more getting your hips stronger (important for mountain biking) but the six above are the best for overall strength for a mountain biker.

After work, there was more working out, doing hill repeats at Umstead with Lisa and Barbara and Edward:
0.20 miles up the Reedy Creek Lake Trail hill:
Lap 1   01:54.1   9:32 min/mile pace
Lap 2   01:52.7   9:25
Lap 3   01:47.4   8:58
Lap 4   02:03.3   10:18 (here the gps was acting funny, saying I didn't reach 0.20 miles even though I did so I had to keep running further up the hill)
Lap 5   01:55.7   9:40
Lap 6   01:58.8   9:56

I got slower on the last 2 laps!  I actually felt like I was going faster but I the timer doesn't lie.  Definitely need to keep working on the hill repeats.  They feel awful while we are doing them but great once it's over!
Good eats: post workout, I roasted an organic whole chicken with rutabagas.  Looks good! Plus my snacks for the day included Greek yogurt with thawed frozen berries and a raspberry/kale/Designer chocolate whey/coconut milk smoothie, both delicious and nutritious.



Lunch dessert: mixed berries with Greek yogurt, yummy.


Protein power shake: chocolate whey + kale + raspberries + unsweetened coconut milk


Organic roasted chicken rubbed in butter with rutabagas!

3 comments:

Anonymous said...

that chicken looks good!!! i think your blog name should be modified to add fod (food of the day) ;)

bigpathan said...

Chicken is pretty good, now I have another good dinner plan for visitors :), maybe it should Eat run bike WOD!

Anonymous said...

haha good title! then you have to post your meals :)

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