Wednesday, November 27, 2013

THANKFUL it's Wednesday

Another tough WOD today but at least I feel like I'm not going to overwhelmed by the holiday eating!  Every year, Forged Fitness puts on a WOD that uses the words "THANKFUL" as the inspiration:
Thrusters 55 lbs
Hip extensions (really back extensions)
Air Squats
Now row for calories
Kb swings 35 lbs
Floor wipers (Left+right = 1 rep)
Upright row 45 lbs
Lunges (Left+right = 1 rep)
11 reps then
28 reps on the second round!
Time: 23:20
It looks deceptively easy but it's a gasser and I had to take multiple breaks in order to finish.  That's the last workout at Forged I'll do this week, the rest of the week will be at home workouts or perhaps no workouts at all! We'll see how my motivation is.

This is a 3-day week for me so I decided to do WODs Monday through Wednesday to get me through the holiday safely.  And Tuesday was just as hard as Monday:

Row 400M
15 pull-ups with a band
15 push presses 45 lbs
20 front rack step ups 45 lbs
4 rounds
26:10!
This was hard, the pull-ups were really hard, I'm not sure if it was all the shoulder work from yesterday or I'm just getting worse on pull-ups. For the step ups, you hold the bar as you would for a front squat and just step up and down! I had to go down to an 18" box height, since the 20" box was making me feel unsteady.


After work, I did some lifting:
Cleans
75 lbs 5 reps
85 lbs 5 reps
100 lbs 1 rep, I tried 2 more reps but was not feeling like I could catch the bar. I might try again tonight!
Then deadlifts:
135 lbs 5 reps
150 lbs 5 reps
165 lbs 9 reps
Felt pretty good but I was tired by the end! It made me feel like I might have to start doing only one major lift per day instead of two so I have lots of energy to go heavy.

Tuesday, November 26, 2013

Monday WOD and back squats!

It was a lonely and shoulder killer workout on Monday:

15 min AMRAP
10 burpees
10 hang snatches 45 lbs
10 dumbbell presses 2x20 lbs 
I did 4 rounds and 8 burpees. I don't think I could have done the wall walks (push-up and walk up to the wall with your hands until you're in a handstand position). THEN rest 3 minutes and row 1000M. After that was over I worked on my back squats:
80 lbs 5 reps
90 lbs 5 reps
105 lbs 8 reps
I love back squats now!

Last Friday, we did "Fran", one of the benchmark Crossfit WODs:
Thrusters 95/65 lbs, I did 57 lbs
Pullups (I used a band)
21-15-9
It took me  6:47 to complete this, I think I would have struggled at 65 lbs! At 57 lbs, the thrusters were actually the easy part of this workout for me, the pullups got me. I really struggled even with the band to get more than 3-4 pullups at a time.  And although this workout was less than 7 minutes long, it's a gasser and there is no energy left to go do something else (at least that is how you are supposed to do the WOD).  It's pretty cool that with the variety of workouts we do, a sub-7 minute workout can be effective in keeping you fit. 

Pullups: although I've been saying that I want to be able to do at least one unassisted pullup, it still hasn't happened. I think I'm going to have to incorporate it into the weekly work/drills to get this done in 2014!

The rest of the day was spent doing trail maintenance on the mountain biking trails at Beaverdam/Falls Lake!  I met the park ranger and a couple of other people who worked there plus besides me, two other people had volunteered.  We ended up just working on one loop and fixing drainage issues, lopping off branches that were encroaching on the trail and getting rid of some old, deteriorated wood bridges.  Trail work is pretty labor intensive and after 5 hours, I was beat.

Since I worked so hard on the trail maintenance on Friday, I wanted to go back and ride the trails on Saturday- which we did and it was great despite feeling a bit slow and sluggish.  We did the Inner loop, West loop and South Loop for a total of ~11 miles.  I was a little disappointed in myself for not having the guts to try the big logstack and the tree skinny bridge. I just wasn't feeling physically confident even though I know I can do these trail features (I'm calling them features now instead of "obstacles"!).  Oh well, there will always be another ride out there.

On Sunday, All Star Bicycles and the The Bicycle Chain had a Specialized Demo at Lake Crabtree so I got to try out two bikes: Specialized Expert Fate (women's Medium carbon hardtail) and a Specialized Expert Epic (Small carbon full squish with "Brain" technology on the suspension).  I ride a bike that has 26" wheels and these were both 29" wheel bikes, very fancy 29er bikes ($5-6K).  My only test was to see how fast I could go around the outside loop of Crabtree (~5.5 miles). On the Fate it took me about 39 minutes and the Epic 38 minutes. My conclusion is that I am still really slow and a really expensive bike didn't make me any faster! I say this because I think I could the same on my Blur. But I have to go out and try my Blur to compare.  I know it's very subjective but it didn't feel much faster and in some ways, that's good because it means I'm at a skill level where a more expensive bike isn't going to help me!  I might as well stick with my Blur and just train on this bike and get faster by braking less and using more vision.  I do regret not taking any pictures though because I thought both bikes were kind of sexy.  So I apologize there is no bike porn here. 

Thursday, November 21, 2013

Wednesday WOD, bike and strength

Although I like to report my workouts in sequential order, I'm too excited about what I accomplished this morning: I did my first 100 lb clean!!!! I didn't have the guts to finish it last week and I kept dropping the bar at the top of the pull. I tried 3 times today and finally committed to getting under and bringing the bar back up. I'm so happy! I have had such a huge mental block about "100". It's really not that heavy of a weight but it means 135 lbs is a possibility now- my first goal is to get to bodyweight cleans and then see how far I can go.

I also did presses at 55, 65, and 75 lbs, 3 reps at each weight.
Yesterday's WOD:
Fight gone bad style 1 min at each station with as many reps as possible, rest 1 minute and repeat for 2 more rounds
Box jumps 22-24 reps
Kettlebell swings 26 lbs 30 reps
Row for calories 9-11 cal
Slam balls 20 lbs 20-24 reps
Singles jump rope 115-130
Final total 374
And yesterday evening we did a night ride in Crabtree and my legs felt every minute of FGB.  It was a tiring ride but still fun to get out on singletrack.

Tuesday, November 19, 2013

Tuesday WOD: overhead squats and rowing

I had a nice bike ride on Sunday- but it was relatively short since I was tired. I think we covered about 8 miles of 286! And then Monday was a rest day. I felt back to normal on Tuesday:
Overhead squats 5 sets of 5:
35, 45, 55, 60, 65 lbs
I tried doing 70 lbs but I dropped the bar after one rep and decided to quit while I still felt good.
Then a 2000M row:
9:31
Rowing is still hard. I think my pace was 2:25/500M and I watched BC do his row and his average pace was 1:45/500M! It helps to be tall and strong.

I'm hoping to get back into running and need to start planning runs at lunch time or right after work so I don't back out of them!

Sunday, November 17, 2013

WODs and strength work

After my bike race last weekend, I took both Monday and Tuesday as "rest days". I did end up giving blood on Monday though! That allowed me to justify a second rest day on Tuesday :)

On Wednesday I did a WOD:
7 min AMRAP (as many rounds as possible)
10 burpees
10 wallballs 12 lbs
1 min rest
7 min AMRAP
10 kettlebell swings
10 box jumps (I did stepups)

For the first set I did 4 rounds plus 9 wallballs and the second set I did 7 rounds and 8 kettlebell swings.  The first set was much harder than the second set, probably because I didn't do box jumps. I went back to the gym after work to do my strength work:
Presses
65 lbs 5 reps
70 lbs 3 reps
75 lbs 3 reps (this was as struggle)
Back Squats
90 lbs 5 reps
105 lbs 3 reps
115 lbs 6 reps

Thursday: Metcon WOD
20 lateral hops (really 40 hops!)
18 power cleans 65 lbs
16 ring dips (with a band)
4 rounds
Time 19:35
Hopping is apparently very hard for me and slowed me down quite a bit, it also caused an excessive amount of soreness in my calves the next day and that soreness still exists here Sunday evening.

Friday WOD
100M Sprint
10 thrusters 55 lbs (front squat to push press)
walk back to start point (100 M walk)
8 rounds!
Time: 18:23
Tough, tough, tough workout for me but I felt good that I did 80 thrusters!  Progress was measured today.  I came back after work to do my strength work:
Cleans
75 lbs 5 reps
85 lbs 3 reps
95 lbs 3 reps
Deadlifts
145 lbs 5 reps
165 lbs 3 reps
180 lbs 6 reps
A very good way to end the week!



Friday, November 15, 2013

Last week!

I lost track of blogging this past week but wanted to recap what I have been doing:

A week ago, on Thursday 11/7:
5x5 back squats at 75% max
I did 75, 85, 95, 105, 105 lbs! It was pretty good then we did
20 heavy manmakers and I used 2x20 lb dumbbells 
A manmaker: push-up, row, row, clean, press and lunge and lunge!
I think it took me around 6 minutes to finish 20 of these.

On Friday I did my strength work:
Cleans
75 lbs 3 reps
85 lbs 3 reps
95 lbs 3 reps! And they were good.
Saturday I did a Mtn bike ride at Rocky road and it was tough due to all the leaves on the ground, I also managed to fall <again> and got  a nice scrape on my arm but was ok otherwise.
Sunday I did the 6 hr BC race- I still need to get a separate post written up for this but in short, I had a great time! No pics yet but stay tuned.

Wednesday, November 6, 2013

Night riding and Wednesday WOD

On Tuesday, I went for the night ride at Crabtree park.  The ride started at 6 pm and it was pitch dark by then. I had both my handlebar light and helmet light powered up.  Night rides are more fun with lots of light!  I even lead one group through the first lap at a pretty good clip and then took up the rear on the second lap and got dropped promptly!  It's hard to keep up on the singlespeed bike, I definitely have a lot to work on as far as riding hard on this bike.  Still, it was a great ride and not cold at all!  I overdressed wearing a jacket and long pants.  Next time, I'll double check on the temperatures and try to remember that I generate a lot of heat riding hard.

Wednesday morning kind of sucked because my smoke detector kept chirping away at 4 am and I thought I had fixed it but it still kept chirping away!  So I was up about 1.5 hours earlier than I wanted to and I had gone to bed at 11 pm, not a good combination.  Although I did a decent job in the workout, I had no energy to jump over the barbell to do burpees, I just walked over the barbell instead.
Run 400M (cold on the first lap)
42 abmat situps
15 snatches 55 lbs (full squat)
9 barbell burpees (do a burpee, hop over the bar, do a burpee!)
3 rounds
Time: 23:20

I felt better after the workout but I think today is going to be a slow day given my lack of sleep! 

Last Friday's WOD was a partner workout and we ended up doing it as a trio:
120 deadlifts 115 lbs
45 burpees over the bar
120 power snatches 55 lbs
45 burpees over the bar
120 power clean and jerks 55 lbs
This meant that while 1-2 people did reps, the the third person rested and then switched off to complete the total number of reps.  We shared the reps fairly! So I did 40 deadlifts, ~15 burpees, 40 power snatches and 40 power clean and jerks.  I think we finished in 23:52.  My shoulders and upper back were super sore the next day from all the snatches.  I felt it while riding the singlespeed at Harris Lake. My legs also felt it and I was not feeling like I could do more than 1 lap at Harris!  I figured since I was going to go ride San Lee the next day, I could take it easy at Harris. Little did I know that my San Lee ride would be cut short due to a mechanical! John managed to get a stick stuck in his derailleur and sheared of the hangar, leaving him without a working chain. We ended up cutting the ride around 5 miles. I got to do the Gauntlet and passed on doing the FreeFall since my left palm is still sore from the last beating I got there! Still the San Lee ride was good, I had a great pace and was working hard but it didn't feel painful.

On Monday, I decided to work on strength:
Presses
58 lbs 3 reps
68 lbs 3 reps
78 lbs 1 rep! I tried two more times but my arms were not having it.

Back Squats
85 lbs 3 reps
95 lbs 3 reps
110 lbs 7 reps

And some mtb strength exercises:
1 minute planks
Kettlebell swings 35 lbs
Wall headstands
Inverted row 25 lbs
Bodyweight squats
Split squats holding a 35 lb kettlebell- tough!
Dumbbell presses 2x20lbs

I'm excited to start up the mtb strength training again, I am hoping it will help continue to improve in the mountain biking arena!