I had my second session of Chiro and ART today. The ART on my arm was pretty painful today but I feel good. I’m so glad I found someone nearby! (Lee Chiropractic).
I did the Seven Wod and used lighter weights to avoid aggravating my arm.
7 rounds for time of:
7 Handstand Push Ups (blue/purple bands)
7 Thrusters (55#)
7 Knees to elbows
7 Deadlifts (145#)
7 Burpees
7 KB Swings (55#)
7 Pull ups (butterfly)
Finished in 35:41. It was tough but felt good!!
30 minutes, As Many Rounds as Possible:
5 Kettlebell Swings (with 70#)
10 Box Jumps (on 26.5″ box)
5 Handstand Push ups (1 abmat)
10 Jumping Lunges
I managed 11 rounds, plus 3 kettlebell swings. I wanted to focus today on something heavy (the KB) and working on my power with the higher box jumps and jumping lunges. This was only my third WOD with using the 70# KB and was the first time that I was able to get it up over my head for a full swing. I was also starting to get a little faster with the box jumps as I got more comfortable with jumping that high. My goal for the next few months is to focus on my weaknesses and building strength. I want to reach a 300# deadlift before summer, be able to do full handstand push ups without the abmat, and get the muscle up mastered!
Early morning (5am) 5.25 mile run this morning. It was great. The temperature was perfect (58)! I can tell my body is still tired and sore from Saturday’s competition, but I still ran a good comfortable 10 minute pace. It felt great to get out there and just run.
Afternoon – Deadlifts
5 @ 170
3 @ 195
5 @ 215
then, 10 minutes – as many reps as possible of:
4 Handstand push ups (1 abmat)
8 Kettlebell Swings (55#)
12 GHD sit ups
I managed 6 rounds, plus all the way up to 4 GHD sit ups. With the Deadlifts I didn’t count properly when I used the 45# bar and so ended up doing 10# more on each set than I was supposed to. But, it worked out because I did well with it, and I want to get up to doing a 300# deadlift by next summer. So, it all worked out!!
I woke up hurting pretty much everywhere except my feet! So, I went to the gym for a fairly easy whole body workout with Jill. We came up with:
5 rounds for time of:
20 KB Swings (35#)
20 Wall Ball (10#)
20 Knee ups, holding up on dip bars, lifting 10# weight up and over a box using our feet.
20 Walking Lunges holding 10# weight overhead
row 10 calories
We finished in 37:00 even. This likely would have been a 20-25 minute WOD normally, but I was tired and wasn’t there for high intensity and pushing myself. I was there to work out my sore muscles and hopefully work out some of the pain. It was a good WOD and served it’s purpose because I left feeling less sore than when I walked in. It probably should have been half of what we did, but because we weren’t moving at a high intensity it turned out to be a pretty good recovery WOD.
Tomorrow will be a day of Rest – maybe a nice, easy run but other than that just resting!
Back Squats
3 @ 110#
3 @ 115#
7 @ 120#
Felt great on Back Squats today!!
then did a 20 minute Tabata WOD of:
Rowing
GHD Sit ups
Kettlebell Swings (35#)
Air Squats
Plank (w/ 25# plate)
The Tabata felt great! I haven’t done a good Tabata WOD in a long while, so it was fun doing one again!!
Tomorrow I get to REST!!!!! YAY!!! I’ll be doing some stretching and mobility work to make sure I go in to Saturday’s competition feeling GREAT! I may get out for an easy run – we’ll see!! I’m looking forward to testing myself Saturday. I don’t expect to be the fastest or even at the top. I just hope to do really well – for ME! Several of the mini-WODs will give taller people an advantage, but I’ll still work hard and do my best!
We got to sleep in an extra hour today because of the clocks turning back. But, with the race last night I didn’t really end up with anymore sleep. Not to mention these carb up days make me feel rotten and I don’t sleep well because my stomach is usually in knots from the stuff I’ve eaten! BUT, I’m finally starting to feel better from the last week or so of feeling drained and like I was fighting off some illness or something, and so today we did:
HUGO5 rounds for time of:
400 m run
21 pull ups
21 kettlebell swings (35#)
21 box jumps (20″ box)
I finished in 31:54, which was almost 5 minutes faster than my first Hugo time back in August!! That is a pretty awesome improvement, especially consider how I’d been feeling for the last week or two!! I’m excited. I love seeing improvements!!
It was Jill’s 42nd Birthday today, so we put together a great WOD!
2 rounds of 21 exercises (21 reps each, except on the run):
1. Air Squats
2. Sledge Hammer
3. Pull ups
4. Sit ups
5. Superman
6. Burpees
7. Walking Lunges
8. Wood Chop
9. Push ups
10. Box Jumps
11. Push Press 45#
12. KB Swings 35#
13. Back Squat 45#
14. Turkish Get ups 10#
15. Wall Ball 10lb
16. SDHP 45#
17. Tire flips
18. Double Unders
19. Knees To Elbows
20. Hanging Power Snatches 45#
21. Run 200 m
It took me 1:07:10 to finish the entire thing twice! YIKES!!!!!
