Friday, July 26, 2013

WODS and biking

Thursday WOD was all about tabata:
Air squats
Kettlebell swings 35 lbs
Double unders (I did singles)
Sumo high pulls 35 lbs
Row for calories
For each exercise, we did 20 seconds of as many reps as possible, rest for 10 seconds and repeated for 8 rounds, then 1 minute of rest before moving on to the next exercise.
And the only thing that counts is the round with the least amount of reps!  So you try to maintain the number of reps without sandbagging. 
Air squats : 11 reps (started off at 12 reps)
KB swings: 11 reps (maintained all 8 rounds)
Singles: 45 skips (I was doing between 60-45)
Sumo high pulls: 9 reps (even at 35 lbs, it was tough) for all 8 rounds
Row for calories: 4 for all 8 rounds, it is really hard for me to get started on the rower, it literally took more than 10 seconds just to get to 2 calories and then pushing it really hard to eke out 2 more calories!


 After work on Thursday, I went mountain biking at Rocky Road and did 6.5 miles. It felt like I hadn't been there in a while but I had a good time and this time it was four us on the trail so the extra company was nice.  Nothing eventful happened but we did stand around and discuss how to get over a giant log that had rocks piled on one side so you can ride up to the top of the log but then there was at least a 2 feet drop off the other side.  I think I want to try it but I didn't have the guts on Thursday night but I'm keeping it in mind for the future.

Friday's WOD was a little easier:
Run 400M
DB Chest Press 2x25 dumbbells
Back extensions
Ring dips
21-15-12-9
Time 19:05
Afterward, I worked on my back squats and felt pretty good about how I did since my legs were sore from all the air squats yesterday.
Back Squats
70 lbs 3 reps
80 lbs 3 reps
90 lbs 8 reps
I felt really good at 90 lbs! It was nice to feel like the weight was easy and I had some energy left over even when I finished.  Compared that to a month ago when I barely got 6 reps and hurt my back a little trying to get that 6th rep!  It's slow progress but at least it's measurable! I can't believe I'm this excited over a 90 lb back squat.

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