Friday, February 6, 2015

Friday WOD

I modified the heck out of the WOD today:

Row 400M
21 wall balls 14 lbs
15 med ball cleans 14 lbs
 push press 45 lbs
4 rounds
It was tough!
Finally felt like a good WOD.

Thursday, February 5, 2015

Thursday WOD

I had a good day today, I was able to front squat!

I did 35lbs x 5 reps
55lbs x 2 reps
65lbs x 1 rep
It was tough doing the 65 lbs, I could feel a little strain so I won't try it again until I feel more stable at 55 lbs.  At least the sacroiliac pain is gone.

Then a mini WOD:
Row 200 M
20 kb swings 20 lbs
5 push jerks 65 lbs
4 rounds plus 10 KB swings

Tuesday, February 3, 2015

Tuesday WOD

Jason was at the gym this morning so I got to do more stretching which I think helped me in the WOD, although I didn't get the press target I was hoping for:
1 rep max press: 75 lbs (I tied 80 lbs but only got to the top of my head before I gave out)
Row 400M
30 med ball cleans 14 lbs
20 KB swings 20 lbs
3 rounds
Yay for gym time otherwise I'd feel like a slug and these days. Eating healthy again: salads, curry chicken and cauliflower rice!

Saturday, January 31, 2015

Better pressing and a pedaly ride

On Thursday I had a good day at the gym:

Presses 55, 65, 70 lbs with 5 reps at 70!
Then a mini WOD:
Every minute on the minute
4 push-ups
As many push presses 45 lbs
10 minutes, 
I did 80 push presses!
My arms and upper back were quite sure on Friday but I feel better now.

I had my second single track ride on the new bike and it was great. A lot of climbing and the bike did most of the work! I think I got close to 9 miles.

Wednesday, January 28, 2015


I did my 2nd WOD of the week modified:

Row 400M
20 lunges
10 knees to elbows
10 wall balls 12 lbs
4 rounds
No pain but definitely a tightness on my right side, need to get some active release therapy going soon!

Tuesday, January 27, 2015

WOD day

Since I did deadlifts last Wednesday (a measly 75 lbs!), my back locked up and I took the rest of the week off to heal.  I did manage a long bike ride through Umstead on Sunday getting in 24 miles.  Best part was my back didn't seize up, it was a little sore but not painful. 

I got back into the gym today with a modified WOD:
Med ball cleans 14 lbs
Pull-ups with a green band
Kettle bell swings 20 lbs
Time 14:47
Nothing hurt and my back was able to stay in good form.
Eating has been improved with more home cooking but I did indulge in Lucettegrace again! It was worth it!

Wednesday, January 21, 2015

Two good WODs

I got to bike Umstead on Monday and it was the first ride in a while where my back didn't lock up, what a nice feeling!  I think the weekly chiro visits and daily aggressive stretching is helping. 

On Tuesday it was a deceptively hard WOD:
30 walking lunges
20 slam balls 20 lbs
5 handstand push-ups (modified)
AMRAP 20 min
I got 5 rounds and 17 lunges and got the DOMS by 5 pm!

Wednesday WOD 
10x45 lbs then 5 reps at 50, 55, 60 and 65 lbs
7 med ball cleans 14 lbs
14 deadlifts 75 lbs
21 air squats
7:52 time
My back is a little tight but no pain! Off to stretch now.
In working on eating better too, much easier when I make time to cook:
However I did also give myself permission to have a snack cake from Big Bundts and try a delicious scone, macaron and cannele from Lucettegrace!!! Yummy!

Friday, January 16, 2015

Friday WOD

I got a third WOD in this week although it was lightweight:
Row 800M
Then 4 rounds
10 overhead squats 18 lb bar
10 knees to elbows
Row 800M
Time 14:18
I hope to get out and bike later and beat the rain coming this weekend.

Thursday, January 15, 2015

Thursday WOD more presses

I managed to stress my back yesterday, it was impossible to do a side plank! It hurt too much to hold myself in that position even for a second. So I took it easy and totally changed the workout for today:

Presses 5-5-5-5-5-5
I did 45, 55, and the 60 lbs for 4 sets of 5
The WOD:
Row for calories 30 sec on, 30 sec rest
For 10 rounds
I got 72 calories
More yoga later!

Wednesday, January 14, 2015

Bike and WOD -presses!

I didn't too much over the weekend but I did get in a nice bike ride at the RTP trails.  8 miles in cold weather turned out to be much more fun than I expected and no excuses for me when it's 35 degrees outside! 

On Monday I skipped the gym so I could go to the chiropractor and he did a great job of adjusting my sacroiliac joint but then I got stressed out at work on Wednesday and locked up my back again!

Still I had a safe WOD on Tuesday and another good day of presses:
Presses 45 lbs, 55 lbs, and 6 reps at 65 lbs
Row 200M
20 push-ups
20 sit-ups
4 rounds

I skipped working out at the gym today but did all my ab work (planks, side planks, side bends, crunches, bicycles, leg raises).
I definitely feel lazier as it gets colder!

Friday, January 9, 2015

Thursday WOD

Well my motivation was high this week but it all got focused on work instead of exercise.  I did another WOD on Thursday but still feel a sharp pain on my right side when I squat with just 25 lbs so back to the chiropractor on Monday. 

I modified the WOD so I would not do any jumping:
Should press 5-5-3-3-1-1-1-1
I got up to 70 lbs, I almost got 75 lbs but my left arm gave up.   
Row 25 calories
50 sit-ups
50 squats (no weight)
3 rounds
All the stretching helps a but but hasn't made me 100%.  I didn't even have time for yoga but I hope to change that this weekend.
On Friday, work surpassed extracurricular activities again, the weekend will be another story.

Monday, January 5, 2015

Monday WOD

I think the motivation level is at 7 now! I did enough biking that my legs were actually a little sore yesterday.  I felt good so I decided to fit in an extra WOD this week.  It was just me today and my sacrum/lower back on the right hurt a bit squatting but it was still a good workout:

Row 400M
Lunges (Left+Right = 1 rep)
Thrusters 35 lbs (felt it in my back)
21-15-9 reps
Time 21:18
Time to go see the chiropractor now!

Sunday, January 4, 2015

Getting back into shape <again>

It's been a nice 2 week break that has allowed me to ramp up my exercise schedule to normal levels. 

Crossfit WODs on 12/23 ("12 days of Xmas" where you do the 1 rep exercise and continue to add exercises and reps!).

Christmas Eve and Christmas Day were dreary and lazy, though I did muster a 3 mile walk on the Lake Crabtree trail.  My back was hurting pretty bad though so not much fun to be had. On 12/27, I did 2 laps at Governors creek on a full suspension bike - happy happy happy! Unfortunately 2 miles left at the end, my lower back had seized up and it was a struggle to finish.  I still got 13.2 miles though!
Saturday and Sunday were lazy with a little yoga thrown in.

Monday- since the weather was crappy and trails were closed, I did 16 miles at Umstead.  I also went to the gym and did a low key WOD (modified). 

On Wednesday, I did the New Year WOD (taking it easy on the weights and no jumping).  On New Year's Day, I rode Rocky road, a trail I haven't seen in months! It was tough, I'm back at square two with that trail but I'm not giving up on it.  On Friday, I went to the gym and worked on my back and shoulder mobility and then had a fun but jelly leg inducing ride at San Lee.
This weekend was rainy and wet so more fun Umstead rides.  My weekly mileage was 70 miles this week! What a great way to start the new year.