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
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
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
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
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!