Wednesday, October 22, 2014

A good week of WODs and umstead

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!

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