Monday, December 22, 2014

WODs and biking

I had a mostly good weekend:

Friday WOD:
20 min AMRAP
20 back squats 45lbs
20 double unders (60 singles)
20 push presses 45 lbs
I did 5 rounds with a minute to spare.  My back was not doing really great so I didn't push it. 


Then I did a night ride at Governor's creek, the bike behaved better and I was feeling better.  We did about 6-7 miles.

Saturday
I did a bike skills clinic courtesy of the Bicycle Chain store. Pretty much focussing on what I have learned before: how to corner, using your brakes effectively and popping the front wheel up and the rear wheel.  Eventually I'll be able to bunny hop! 


Sunday:
Another hour of yoga and I liked the instruction from the girl on this class.  I'll be continuing this for at least 6 months to see if it helps my back.  Then a quick ride through Crabtree getting in about 7 miles total. 

I also ate a lot of Xmas get together food: dumplings, brownies, cookies, chocolate! The healthy eating keeps getting circumvented.

Monday:
My back hurt a bit but I still did the WOD:
Every minute on the minute:
3 deadlifts
3 power cleans
3 jumping pull-ups
3 box jumps
I tried 75 lbs but after 5 rounds, I dropped to 55 lbs.  I think I only did about 15 minutes of work total.


Thursday, December 18, 2014

Deadlift day is my favorite

I've done two 1-hr yoga classes this week and it seems to help my back so I'll continue even though I am ready to get out of there at 45 minutes!


Last night was also nice because I got to night ride at Crabtree.  I got about 8 miles in and didn't crash or feel bad biking.

Today was deadlift day:
3 reps 65% 1 RM 115 lbs
3 reps 75% 1 RM 130 lbs
5 reps 85% 1 RM 150 lbs
Not bad, my lower back felt a little strained but didn't hurt. 
Then Mini WOD 
Row 200 M
20 Parallette push-ups
4 rounds
10:14
Hopefully, I'll get another ride in tonight and get back into the biking groove.

Tuesday, December 16, 2014

Working out slowly

Last week, Thursday was deadlift day:

60% 1 rep max 100 lbs, 5 reps
70% 120 lbs, 5 reps
80% 140 lbs, 8 reps maxed out
Then some ab torture:
Double unders
Sit-ups

Friday all by myself and very modified for me:
Row 400M
10 power cleans 65 lbs
15 burpees
4 rounds

Saturday was a half-assed ride at San Lee, I just was not feeling like riding and frustrated that my bike was creaking badly. I think we ended up doing 6 miles and trying the rock features in FreeFall.

Sunday was rest!
And Monday I tried an hour of vinyasa yoga. Mostly okay but an hour is too long, I was done after 45 minutes.

Tuesday:
Run 400 M
21 kettle bell swings 26 lbs
12 pull-ups with the green band
12:34

Tuesday, December 9, 2014

Tuesday WOD

It was a tough WOD today:
Push jerks 55 lbs
Box jumps (step ups)
3-6-9-12-18 ... Each round add 3 reps!
15 min
I got to 21 push jerks and 3 step ups.
Rested 2 min
Row 1000M
Time 4:50

I felt spent but not wiped out plus my back didn't hurt!
And in honor of eating healthy, I had a delicious salad with chicken for lunch.  The only problem was that I ate 2 cups of chicken which I think is way over my allowance.  But it was good and I was satiated for 6 hours!

Monday, December 8, 2014

Friday WOD

I was all alone for my third WOD of the week:

24 toes to bars
12 clean and jerks 55 lbs
Time 17:30
Seemed like a simple WOD but it was hard!  Legs are not painfully sore anymore though and I'm ready to try lifting again.  I also got a bike to ride so hopefully some decent riding this week! And an effort to start yoga this week. 

Thursday, December 4, 2014

Thursday WOD

I am very sore from the Tuesday workout, chest, arms, legs all hurt.  I took a break on Wednesday and went back for another workout on Thursday. It wasn't as bad the second time.  

We did deadlifts and I maxed at 175 lbs, what a difference from earlier this year when I could do 210-220 lbs!  

Then a mini-WOD:
12 min AMRAP
5 burpees 
10 wall balls 12 lbs
90 singles jump rope

Maybe the soreness will go away after a few more WODs.


Tuesday, December 2, 2014

I'm back and regret has set in

I have not worked out or biked for 1 month!  This blog should have been called eatwalkeat because I didn't do much else during November. But I'm back now and ready to start the routine again.


I've been thinking hard about how to best track workouts, schedule them and stick to them.  Old motivations are gone and I'm looking for new ones.  So today was my first day back in the gym and all my muscles protested:
"Cindy"
5 pull-ups (assisted)
10 push-ups (knees)
15 air squats
AMRAP 20 min
I did 11 rounds plus 5 push-ups. 

I'm going to be sore later.  I have my first night bike ride tonight and I am looking forward to it!  As for where I am: I gained 3 lbs this month, so not terrible but it's time to eat healthy 90% of the time!  So I'll be good logging again to lee myself honest.

I am glad that I still go the gym but it's been tough lately. I feel like I can't get my schedule on track because now I have too many things to do and I still want to veg sometimes.


I was back in the gym today, out yesterday and Monday because I strained my back again.

It was a gut buster today:
7 min AMRAP
7 burpees
14 dumbbell snatches 25 lbs
Rest 2 min
7 min AMRAP 
7 overhead squats 45 lbs
7 box jumps (step ups)



After a long weekend of race directing and organizing and feeling exhausted, I got back into my own workout routine. 
Monday, I did part of the Umstead gravel grinder race route to check things out.  The creek at Cedar Ridge was passable and I didn't even get my feet wet.  I got in 18 miles on the singlespeed but could not bring myself to go for a second round  on the Cedar Ridge climb. 

Tuesday WOD 
Overhead squats 55 lbs
Toes to Bar
21-15-9
Time 9:02
My back hurt a little bit so I know I need to go back for a chiro adjustment soon. 

On Wednesday:
20 min AMRAP
5 power cleans
5 front squats 
5 push presses
5 back squats
With a 55 lb bar
I did 11 rounds plus 5 power cleans, legs were toast afterwards.

Although my legs were feeling it, I did my second Umstead ride and hot about 21 miles in on Wed evening.

Thursday WOD:
Deadlifts!
95-115-125-135-155-165-185 lbs final
The rep scheme 5-5-3-3-3-1-1-1-1
It was tough at 185 lbs but I still think I had some gas in the tank. I did feel it in my lower back,  so I know I need to see the chiropractor again. 

That might be it for this week unless I do another WOD over the weekend, we shall see!

Sunday, September 28, 2014

What a weekend! FGB and Mtb!

I got ready for the weekend by doing a WOD Friday morning:

Run 400M
20 med ball cleans 14 lbs
26 sledgehammers
4 rounds
19:11
It was an easy WOD, just took time since I only have one speed on the sledge hammer.

After that, I went on easy bike ride through Umstead park to get to the Bicycle Chain where I test rode two bikes.  I wasn't ready to think about a new bike and now I'm not sure what would be best. Something with a little more style/uniqueness or something that is guaranteed to ride well?  Maybe both the Santa Cruz 5010 and the Specialized Camber will ride well, but it probably depends more on the rider! 

That gave me about 13 miles on Friday.

Saturday was the big day: Forged Gone Bad: 
Fight gone bad WOD
1 minute each
Push press 55 lbs
Row for calories
Wall balls 12 lbs
Sumo deadlift high pulls 55 lbs
Box step ups
Rest 1 minute and repeat 2 more rounds
Well, I wasn't feeling confident this year, I feel a little out of shape and not as strong but in the end, I did all right: score of 265, last year was 261!
Not a huge improvement but at least I didn't do worse this year!  Hopefully now that my back is improving, I'll be able to get back into lifting. It was still a great event and I still managed to be the top fundraiser :)



And then I went for a leisurely bike ride on the greenway and in downtown Raleigh with my favorite singlespeeder.  We did 27 miles and cancelled it all out by eating at Chubby's Tacos.  

And then some more singlespeeding today with a great ride at Warrior Creek where I rode for about 15 miles.  It was a great weekend with friends both at the gym and on the bike!  Now I'm toast and ready for a rest day!

Wednesday, September 24, 2014

Ride and WOD

Last night was a quick singlespeed girls ride through Crabtree, glad I was able to do it because it turned into a dreary, rainy cold Wednesday.  


This morning I was still strong for my 3rd WOD this week:
Run 400M
Power cleans 65 lbs
Slam balls 20 lbs
Time 18:39
I might have been able to handle 75 lbs but I didn't want to risk tweaking my back, I still have that amazing feeling of normal.


Tuesday, September 23, 2014

Day 5 of feeling good

I did an extra WOD last night: I used the push mower to mow the front lawn which is fairly small.  However the grass was high and I haven't used the mower in forever so it took me 90 minutes with water breaks!  That was tough and made me feel unfit.  Good thing is my back still feels great and I got in another real WOD this morning:

7 handstand push-ups (used a box and did it modified)
7 thrusters 55 lbs
7 knees to elbows
7 burpees
7 pullups
7 rounds
21:45
Wow, it doesn't seem that different in my times but it's so
wonderful to be able to move without feeling pain in my lower back!  I bent down today and didn't have to think about how I was going to do it! 

Monday, September 22, 2014

Three good days of riding

I have had constant back pain for over 2 years now, I figured it was just something   I would have to live with because I herniated a disc.  So I go see the chiropractor once in a while so it doesn't get too bad but this week when I tried a light Turkish getup and distinctly felt pain on my left side, I realized my spine was not aligned and that was what was causing the residual pain! So I told the chiropractor specifically what hurt, he did an adjustment and my back finally felt normal.  The best thing was that it allowed me to bike 3 days in a row!  With no back pain or soreness!  We did Briar Chapel on Friday night, San lee on Saturday , and then 13.5 miles of 286 on Sunday.  All on my singlespeed and all fun! I think we did 35 miles in total.  I hope I can continue this way and work on keeping my back aligned properly. And riding the singlespeed was a different feeling than my normal squish bike.


I felt so good, I went to the gym this morning:
1 min each exercise then rest 1 min and repeat for 2 more rounds:
Singles jump rope
Power snatches 44 lbs
Row for calories
Kettlebell swings 30 lbs
Push-ups
My score was 388, it didn't feel hard like the original Fight Gone Bad WOD but it was good for a Monday!


Still been slacking but am hopeful my motivation is going up now that my back pain is subsiding.  I went for a lunch time ride at Crabtree yesterday which was really nice! I only bumped into 3 other riders out there and we were all pleasant to each other, no one tried to run me over.  And I got back to my Ultimate MtB workout and will do that again on Saturday.  

Friday morning I went to the gym and had my best WOD of the week: felt strong, kept up a good pace, didn't slow down on the later rounds:
4 rounds
400M row
12 deadlifts 115 lbs
21 slam balls 20 lbs
16:31
My legs feel it now but I am looking forward to some biking this afternoon to re-energize!

Wednesday, September 3, 2014

WOD and deadlifts

I was a little sore from yesterday but the WOD was easier today:

Run 200M
12 push press 45 lbs
12 step ups with 45 lb bar
12 jump squats (burns)
5 rounds
Time 16:16
And the. I finally did some strength work:
Deadlifts 3 sets of 5 reps at 115, 135 and 155 lbs.  I will add 5-10 lbs a week for the next 6-8 weeks and see how far I progress.


Tuesday night I had a good ride at Crabtree (7.3 miles) but I feel like I'm slow or too cautious, I have to work on this!!!

Tuesday, September 2, 2014

Tuesday WOD and ride

I have not been focused on my workouts and it shows both in performance and exterior! 

So maybe if I post every day, it will get better, here goes:
Today I did the morning WOD:
5 overhead squats 45lbs
10 toes to bar
15 dumbbell cleans 2x20 lbs
20 double unders or 60 singles
5 rounds
Time 25:04
That was hard work but I know that I could have done better (heavier) if I had kept up with the strength training.  So I aim to strength train twice a week to see if I can get back to where I was.

Be after work, I have a leisurely bike ride at Crabtree Park!  Working on cornering like a pro!

Tuesday, August 19, 2014

Last Friday 8/15/14

Last Friday I had a good WOD:
3 deadlifts 115 lbs
80M sprint
Burpees the rest of the minute
Rest 1 minute
10 rounds
Total # burpees :55

On Saturday I did a run/walk in Umstead with my favorite standard poodle, as soon as he's old enough, I'm guaranteed to increase my speed!  The dog just has so much energy that it forced me to pick up the pace! I recommend running with an energetic dog to get you moving!

Sunday was 6 hrs of Shiner's Revenge: a mountain bike race in Woolwine, VA.  I did it as a duo which was a good thing since I was in no shape to solo this race. I had fun, we came in last out of 4 in our category, and that's ok since neither of us had been on these trails before. I definitely was the weaker link though! I'll be back next year to redeem myself.

Tuesday, August 12, 2014

Too much rain and work

Since last Thursday, I haven't been able to do as much as I wanted.  Thursday night was a pretty good time biking Rocky Road, Friday I mowed the front and back yard, and I was glad I did it but regretted not being able to bike since it poured on Saturday.  And so I was lazy Saturday.  On Sunday I did a 3 mile run on the greenway and was happy with my 11:40 mile pace!  At least I was able to "run" the entire 3 miles. 


Monday was back to a WOD:
For 5 minutes:
4 Turkish getups every minute on the minute
I used a 26 lb kettlebell and struggled to get 3 good TGUs in one minute so I dropped down to a 20 lb bell.
The AMRAP for 15 min:
10 push press 45 lbs
10 front rack lunges 45 lbs
10 V-ups
I did 8 rounds plus 10 front rack lunges

And my butt started feeling it around 5 pm Monday, indicating that I have not been working my butt hard enough!  I'm still sore but made it to the WOD on Tuesday:
Power snatches 5-5-5, 33-45-55 lbs
Back squats 3-3-3-3 55-65-85-85 lbs
Then a deceptively difficult WOD:
Dips (with a band)
Parallete bar hops with burpee
Mountain climbers
13:40

I made some progress the past few days:
Sunday 8/4, I "ran" loblolly and the reedy creek trails at Umstead.  It was a slow, slow pace but I got 4 miles done!  And learned how to increase my stride length without expending more energy courtesy of my running partner.  It also helped to run with a dog, you feel like you have to keep going for him!

On Monday, I had a good WOD at Forged but did feel that my back still hurt, I tried overhead squats with a 45 lb bar and could feel pain on my right side, so I dropped to the 33 lb bar and felt good.  
Run 400M
15 overhead squats 33 lbs
3 rounds then
50-40-30
Double unders (I did singles x 3)
Abmat sit-ups
Time 19:58

On Tuesday, I skipped the WOD in favor of getting early to work, but I did bike Crabtree after work and practiced turning/cornering trying very hard to keep my hands off the brakes!  

Wednesday WOD:
Every minute on the minute 5 burpees
35 clean and jerks 65 lbs
It took me 15:56 to finish!  A full clean is hard but at this weight, I had no issues with my back and eked out 2-3 every minute.

Of course that left my legs sore later but it wasn't terrible and I was able to jog 3 miles on Wed night. Thursday night was a good Mtb ride at Rocky road. It was humid so I think I sweated profusely.  Eating has improved with homegrown cukes, tomatoes and bell peppers!  It's a lot easier to eat salad food when you have it picked from the ground instead of what's been sitting on the grocery shelves for 2 weeks.  Hopefully the trend will continue.  I almost made a new version of spicy chicken that I think I won't get bored of.  Keep on training!




Wednesday, July 30, 2014

Deadlifts and more wall balls

Wednesday WOD was fine until it hit me at 5 pm with a tired feeling in my legs:

Run 400M
15 deadlifts 115 lbs
20 wall balls 14 lbs
4 rounds
Time 19:35
I tried some negative pull-ups after work also and couldn't do more than 9.  I guess I'll have to keep doing more each day until I can complete several sets!


Tuesday, July 29, 2014

Backlog of WODs

Two weeks ago work:

Tuesday
Back squats 5-5-5-3-3-3
I only got up to 105 lbs and it hurt! Lower back is not doing well. It should hurt at 105 lbs so I think it's misaligned again. Back to the chiropractor.

Afterward we did a mini WOD and that didn't hurt at all:
Row 500M
25 push-ups -girl push-ups :( 
25 slam balls 20 lbs
3 rounds
Time 14:40

Wednesday 
Run 400M
30 box jumps (step ups)
30 wall balls 12 lbs
5 rounds
Time 32:01
That was it for the week!  I went to a downhill skills camp at Snowshoe over the weekend and practiced cornering and baby jumps :).  My legs burned going downhill for so long.  Definitely a different experience than XC mountain biking!

And this past week had very little mountain biking due to the monsoon like rains.  I did get to Forged 3 times:
Tuesday
Power cleans 3-3-3-3 up to 95 lbs
Cleans 5-5-5-5 only up to 75 lbs, lower back was still tweaking
Mini WOD :
Run 400M
15 ring rows
30 air squats
3 rounds
11:40

Thursday:
21 deadlifts 95 lbs
15 pull-ups
7 goblet squats 35 lbs
3 rounds
13:40
Really hard and glad I did goblet squats instead of front squats, the back was able to handle this. 

Friday 7/23:
20 handstand push-ups (HSPU)
100 air squats
Farmers walk 200M 2x35 lb kettlebell 
100 air squats
20 HSPU
Time 12:26
This time for the HSPU, Jason set a band on the pull-up bar and had me wear another band like a backpack harness, flip over, wrap my legs around the top band and do the HSPU! It was still hard and definitely showed me that I need to get more stable being upside down. That was the end of my week, making plans now to get back in the groove and more focused on results!


This morning was tougher than I expected, I suppose appropriate retribution for having ice cream, paratha, brownies, and naan this weekend:

Press 5-5-5-3-3-3
Last two sets I did 70 lbs!
Then a not so mini WOD:
Row 50 calories (880 M!)
40 Weighted Abmat sit-ups 10 lbs
30 wallballs 12 lbs
3 rounds
27:40!
But I feel energetic now so it was a good WOD.

And after work, mountain biking at Crabtree with the ladies.  

Saturday, July 26, 2014

Time to workout

Working out has felt sporadic lately although I am getting 2-3 WODs in and a bike ride every week, I know I could have done more! So I'll write more regularly and get motivated to work out with a focus on results. The results I want by end of December:

1. Do an unassisted pull-up
2. Get my back squat back to 140 lbs (minimum) 
3. Deadlift 250 lbs
4. Jumprope double unders (at least 10 unbroken)
5. Corner better on the bike
6. Get over logs with more grace
7. Finish Rocky road in under 1 hr, this year has kinda sucked as far as riding, never got in the groove nor did I do my strength workouts or speed work to get better.
8.Complete a road marathon in under 5 hrs (if my back holds out)
9. Do planks 5 days a week, minimum 3 min hold
Okay, now I have announced my goals. I think I will be able to follow through and get them done! 
The other part will be to write down what I do to reach these goals. 

So back to WODs:
Last week, Friday was a tough one:
AMRAP 20 minutes
5 thrusters
7 hang power cleans
10 presses
All with a 45lb bar
I did 8 rounds and it was the presses that got me.






Thursday, July 10, 2014

Cindy WOD

I did Cindy yesterday all by myself and it was hard, arms are nice and sore now.  Happily and surprisingly, legs are not that sore despite the million or so squats.

5 pull-ups (purple band assist)
10 push-up, on my knees :(
15 squats
13 rounds plus 5 push-ups 
I was too tired to do anything else despite feeling the need to ride my bike!


Tuesday, July 8, 2014

Biking and WOD

I had a great long weekend of mountain biking.  First at Lake Norman state park where the trails are all soft pine and smooth as butter.  Despite not having any tech features, this was just what I needed since I hurt my arm a week ago.  Not having a bumpy ride and getting 21 miles in was a great way to start the weekend.  On Saturday, I "rested" and mowed the lawn and weeded. On Sunday, we had a great ride at San Lee.  I was still pretty cautious but I had a good time. The only unfortunate part was that one person in the last 1/4 mile of trail, fell off her bike and broke her collarbone.  That sucked.  


I took a break on Monday and did a good WOD this morning:
Deadlifts 6 sets of 6 reps @165 lbs
Tough but doable
Then 
10 rounds on the prowler for 100M with 30 lbs of weight
And 30 GHD sit-ups and 30 Abmat sit-ups 

Feeling pumped up for my Tuesday night bike ride! I am hoping to get some hill intervals in beforehand.

Thursday, July 3, 2014

WOD and ride

We finished the week with a hard WOD:

12 deadlifts 95 lbs
9 Hang power cleans 65 lbs
6 push jerks 65 lbs
Time 24:19
Every time I do hang cleans, I realize I need to be doing more hang cleans!  So much harder than a power clean and forces me to use my hips more efficiently.

After work I did a bike power workout at Umstead but didn't feel like I worked hard enough.  That was it for today, hoping tomorrow brings some good biking times!

Wednesday, July 2, 2014

Cardio WOD

I had a good ride at Crabtree on Tuesday and then I did some not so fun hill repeats.  I'm hoping one day hill repeats will be enjoyable.


And then came a gasping for breath WOD on Wednesday morning:
AMRAP 5 min
10 thrusters 55 lbs
10 pull-ups (skinny green band)
I did 3 rounds
Rest 2 min
AMRAP 5 min
20 kettlebell swings 30 lbs
20 step ups 20" box
2 rounds plus 4 step-ups
Rest 2 min
AMRAP 5 min
Row 1000M
Max slam balls 20 lbs
I finished rowing and did 8 slam balls 
Out of breath by the end!

 



Monday, June 30, 2014

Trail work, biking and a good WOD

On Saturday, I did trail maintenance at Beaverdam, basically pruning and clearing the corridor so that when you biked, you would not have to dodge holly  bushes and tree branches.


I managed to only ride 5 miles out there and being too tired for anything else that day!
Sunday was a great ride at 286, perfect weather, a clear trail and good company.  Only part that sucked was hitting a log stack the wrong way and getting thrown off the bike.  I have a nice set of bruises and scrapes on my elbow and thigh now.  

The injuries didn't prevent me from the WOD this morning:
Chief:
As many rounds as you can in 3 min:
3 power cleans 75lbs
6 push-ups
9 squats
Rest 1 min
5 rounds
I did 4 rounds each time and on the last 2 rounds, got in a 5th round of power cleans and push-ups.  That was 66 power cleans, 144 push-ups, 180 squats. Not bad for 15 min of work.

Friday, June 27, 2014

Slow week

I did not go to the gym Monday through Wednesday, and only slightly regretted it.  I guess I needed a little break. 

I got my biking in this week with 9 miles at Crabtree on Tuesday and then 8 miles of  intervals at Umstead and a humid, sweaty 6.5 miles of Rocky Road. My bike is in desperate need of a cleaning though and the chain kept ghost shifting which is annoying when you are trying to make it up a hill.

I did go to Forged on Thursday and Friday and did 2 solid workouts:
Thursday:
Front squats-75, 85, 95 lbs, 3 reps each
Then a "mini WOD" that was anything but mini!
250M row
25 toes to bar
20 step ups holding 2x20 lb dumbbells
3 rounds
17:15
The row wasn't bad but 25 toes to bar was quickly broken down to eking 3 reps at a time.  Having to hold the 20lb dumbbells after hanging from the bar  was quite a challenge.
Friday:
Abs sore from the toes to bar.  Legs starting to feel sore from the front squats, and we get more squats here:
Run 400M
18 clusters (full clean into a press), 55 lbs
Run 400m
15 clusters
Run 400m
12 clusters
Run 400m
9 clusters
19:21
Tough WOD and now I'm not sure if I'll have any legs for biking this weekend!  I have to buy a rumble roller, I can't punish my legs this much without some pre-hab work.

And lastly, I went to my self defense class and had a good time.  I wish I practiced more though, not sure if I could do any of it a real situation or if I would freeze in place.