It was too rainy and wet to ride singletrack but I had two good days of Umstead riding. On Saturday, I did 30 miles! That was almost 2000 ft of elevation in our not so hilly Raleigh.  I'm trying to figure out what loops in Umstead would be good for a 100 mile bike ride there.  I ended up doing this:


I think I could eliminate the climb up Reedy Creek Lake and get 25 miles then repeat for 3 more laps.  I'd love to incorporate the Cedar Ridge climb but the water levels in the creek and the extreme muddiness on the other side prevented me from trying.  I definitely am not mentally ready to do 100 miles but it's good to have a plan just in case!  It was a messy ride since it was drizzling but overall, not that bad. I was glad I was biking.

Sunday was drier weather but cold and windy! Really cold and really windy.  I regretted leaving the house at 10:30 for the ride but I sucked it up and did another 17 miles of Umstead.  I was slower than Saturday though and could feel my legs being tired.

The other thing I decided to try is to do kettlebell swings every day to help with conditioning and fat loss.  So this past week, on Monday I did 400 kettlebell swings with a 26 lb bell, Wednesday 100 kettlebell swings with a 26 lb bell and then I upped it on Saturday by doing 400 swings with a 35 lb bell and another 100 swings on Sunday with a 35 lb bell.  I wish I could have done more on Sunday but my legs were toast by then.  The nice thing about doing swings is that it's fairly quiet (unless you grunt a lot) and I could watch Brooklyn 911 episodes while I did the swings.  Advice from the internet: keep your kettlebell somewhere handy and just do swings throughout the day.  I haven't taken it that far but it was far easier to get motivated to do the swings when the kettlebell was right there in my living room.

Friday, March 28, 2014

Diane WoD

Well, I have not been very good about updating my exercise blog.  The only excuse I have is that life seems to be busier now.  To get back into it, I'm just going to start writing about the now:

I've been sick since last Friday, still had energy to bike and workout a bit but was feeling like crap. Today was a good day though and I felt like doing the WOD this morning:
"Diane"
Deadlifts 135 lbs
Handstand push-ups 
21-15-9
Time: 9:18
It was a bit hard and my range of motion on the handstand push-ups was minimal.  I've also decided to do high rep kettlebell swings to lose body fat.  With a 26 lb bell, I did 400 on Monday, and 100 on Thursday.  The goal is to do at least 2500 reps in a 7 day period.  And do that for 4 weeks.  I'm behind already! But it is going to rain today and tomorrow so I think I can catch up!


Monday, March 17, 2014

Week of Feb 17 Russian Bear and WODs

I started back up with lifting again, this time trying a new (to me) program called the Russian Bear.  Since I am predominantly slow twitch, I changed it up by doing high reps for multiple sets- 10 reps for 5-7 sets instead of 5 reps for a max of 10 sets.  I will be doing this with presses/pullups and bench press/bent over rows along with deadlifts and front/back squats.

On Monday I did presses and pullups:
Presses
60 lbs x 10 reps
55 lbs x 10 reps
50 lbs x 10 reps for 4 sets (couldn't do more)
and after each set I did pullups
4 sets of 5
1 set of 4
1 set of 3, the pullups got a lot harder even using the purple band

I rested 5 minutes then did deadlifts
165 lbs x 5 reps
155 lbs x 5 reps
135 lbs x 10 reps x 2 sets
Deadlifts were hard, harder than they should have been.

Tuesday back to WOD:
21 power cleans 65 lbs
27 burpees
54 situps
3 rounds
Time: 20:40

Wed 2/19
Russian Bear again
Bench press
75 lbs x 10 reps
65 lbs x 10 reps
60 lbs x 10 reps for 7 sets 
and after each set I did bent over rows
60 lbs x 10 reps
55 lbs x 10 reps
50 lbs x 10 reps for 7 sets

Thurs 2/20
Crossfit Total:
1 rep max back squat 135 lbs
1 rep max deadlift 205 lbs
1 rep max press 77 lbs
Total = 417, this was tough and I barely maintained my totals from October.  Feeling weak and tired.

Friday 2/21
"Helen"
Run 400
21 kettlebell swings 35 lbs
12 pullups (purple band)
3 rounds
Time: 13:14
The pullups slowed me down, a lot.

Saturday 2/22
Fronts squats 85 lbs x 5 reps x 5 sets, DOMs that night!
I also biked Umstead since all the singletrack was wet.  We did about 15 miles.

Sunday 2/23
Russian Bear
Presses
60 lbs x 10 reps
55 lbs x 10 reps
50 lbs x 10 reps for 4 sets (couldn't do more)
and after each set I did pullups
4 sets of 5
1 set of 4
1 set of 3
Same as before, definitely need to work on this (both presses and pullups).

In addition to lifting, it was another Umstead ride day with an additional 15 miles in the bag. 



So I'm going to be writing up some weekly update posts so I can get up to date and start posting regularly. It might seem like a better idea to just skip ahead to this week but I actually use these posts a year or two later to see how I was doing.

Feb. 10 Monday
I did the WOD since I was not feeling strong enough to lift after the bike race on Sunday:
8 min row for calories!
rest 2 min
8 min AMRAP (as many rounds as possible)
21 double unders (I did 63 singles)
15 box jumps (step ups 20" box)
9 push presses 75 lbs
I rowed for 97 calories (was targeting 12 cal/min!)
and 4 rounds plus 63 singles of jump rope
I liked this workout, it was a bit different and rowing for 8 minutes is a gasser.

Feb. 11 Tuesday
Hang Cleans 5 sets of 8 reps@ 55% 1 rep max (I did 55 lbs)
then
Row 500M
10 power snatches 45 lbs
20 wall balls 12 lbs
2 rounds
My time was 10:52, snatches are hard. Hang cleans are also hard.

Feb. 12 Wednesday
12 min AMRAP
40 burpees (yay!)
40 pullups
40 should to overhead 55 lbs
2 min rest
row 2000M or run 1 mile or bike 3 miles
I did 1 round plus 20 burpees and biked 3 miles on the Aerodyne.  total time 20:32!

And for the rest of the week, I rested! I was so tired this week, I felt like I had no energy.  The weekend was pretty crappy weather too so I didn't even get out and bike.

I started on a slippery slope this weekend (2/15) with a hamburger and fries from Only Burger!