Monday, December 9, 2013

Friday WOD and lifting

On Friday, I did my 4th WOD of the week because I knew the weather and work were not going to allow me to bike this weekend. Unfortunately the WOD also prevented me from doing my cleans and deadlift also.

The WOD :
20 box jumps
15 burpee pull-ups (do a burpee, jump up and catch the bar to pull-up)
10 ring dips (with a band)
4 rounds
16:25
The pull-ups got me on the last round, the 13th pull-up-I broke up a blister on my right hand and it started to bleed, ouch.  Just a little over 3 years doing crossfit and I finally got my first rip and I am not happy about it. I've tried really hard to keep my calluses pumiced, but it looks like I haven't been taking care of them.  It's a bit better today (Monday) but I haven't tried deadlifts yet!
I did do my presses and squats though:
Presses
60 lbs 5 reps
65 lbs 3 reps
70 lbs 5 reps (last one was hard!)
Back squats
45 lbs 5 reps warmup
75 lbs 5 reps warmup
95 lbs 5 reps 
105 lbs 3 reps
120 lbs 9 reps 
The squats also felt hard but maybe that's because I did nothing all weekend! I think I may be one of those people who needs "active recovery" versus complete rest.  Still, at 120 lbs, I feel like I'm definitely getting stronger. I just realized that I was a vegetarian most of this weekend, eating masoor dal and spinach. Maybe some animal protein would have improved things today.

Masoor dal with tomato and radishes

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