Thursday, May 22, 2014

Thursday front squats

I did not get to workout yesterday which I regret a little bit.

I did make it to the gym today and did some front squats:
45, 65, 75, 80, 85, 85, 90, 90 lbs at 3 reps each weight.
I definitely felt some instability in my lower back and didn't want to push a higher weight because it might make my back worse and I didn't want sore legs this weekend.  Sore legs make biking much harder!
After, we did a mini WOD:
EMOM (every minute on the minute) alternate between wall balls and step ups on a 20" box with increasing reps: start at 15 wall balls and 10 step ups. We ended at 12 minutes. A good little cardio WOD.

Tuesday, May 20, 2014

Ride and WOD

I had a so so weekend of riding. I rode Umstead on Saturday thinking the trails would be too wet but did see other people rode singletrack so maybe I was wrong. Then I didn't feel like riding on Sunday at all but I knew I would regret it if I didn't go so I ended up just doing 11 miles of Rocky Road/greenway.  It was an okay ride despite hitting a tree with my handlebar and causing a contusion on my pinkie.  Trees are unforgiving when you are going 8 mph! It's doing better now and I can use my pinkie again.

I skipped the gym on Monday because my hand hurt but I got in a WOD this morning:
20 min AMRAP 
6 deadlifts 135 lbs
7 burpee pull-ups 
10 kettlebell swings 35 lbs
I did 6 rounds plus 6 deadlifts
My back felt good, the chiro visit on Friday did wonders, but I don't think I could have done a heavier weight. Definitely need to start dead lifting regularly again.

EI had an easy bike ride yesterday at Crabtree and it ended a bit early because I got another flat! The was a slow leak so I will have to patch up the tube and try again. And this morning tested my lower back:

20 min AMRAP
10 deadlifts 115 lbs
10 burpees over the bar
10 V-ups 
I did 7 rounds plus deadlifts and 1 burpee. I tried 135 lbs for the deadlift but my back was hurting so I dropped the weight after the first round.

I did nothing on Thursday! I kind if regret that now. And on Friday, I did some lifting:
Back squats
75, 85, 95, 95, 95 Lbs @5 reps each
It actually hurt to try anything heavier so I'm going to the chiropractor today.
I then moved on to presses:
45. 55, 60, 65, 70 lbs@5 reps each.
Hopefully the chiro work will fix my back issues!

Monday, May 12, 2014

Bike and WOD

I did trail work yesterday which mainly consisted of me shoveling dirt into a wheelbarrow so other guys could make a tabletop jump.  The end result was pretty nice, now I just need to learn how to jump!

After the digging, we rode all of Briar Chapel. I almost gave up after riding Bennett Mtn because this was very hard on the singlespeed bike! But I stick with it and they waited up for me.  In the end I did about 12.5 miles.  And then I treated myself to a burger at Buns and Ben and Jerry's ice cream! 

And today I worked my legs again:
Row 2000M
50 wallballs 12 lbs
Row 1000M
40 wallballs 
Row 500M
30 wallballs 
Time 25:36
It was a good way to start Monday.

Wednesday, May 7, 2014

Hard WODs easy riding

I started off the week with a pretty tough WOD that left me sore:

50 deadlifts 75lbs
50 lunges (each leg so really 100 lunges)
40 back squats 65 lbs
40 sit-ups (after 8 toes to bar my back was hurting so I subbed sit-ups)
30 power cleans 65 lbs
30 burpee box jumps
20 thrusters 65 lbs
20 double unders (I did 80 singles)
Time 25:21!
It didn't feel like I was going to finish and 2 days later, I still have muscle soreness.
On Tuesday, I took a break and only did my girls bike ride.  I took the singlespeed out to Crabtres but it was an easy beginner ride just to get my legs moving. On Wednesday, it was another lung buster:
20 hang power cleans 55 lbs
20 tire flips
20 sumo high pulls 55 lbs
2 rounds
Time 15:10!
A suicide is running to a cone touching the ground and then you run back and repeat going to next cone set a bit farther.  The suicides made it clear that I need to start running again! It was awful.