First day back at it with the barbell....WOOOOOHOOOO!!!
"Happy 28th Birthday to me WOD"
3 rounds
1 mile run
28 Cleans 75#
28 burpees
TIME: 49:05
Thank god I'm only turning 28 today, don't think I could handle any more cleans...After the first round I pondered shortening the run and then I remembered the black plum crumb cake I had at Dottie's this morning for breakfast...
730 AM
3.2 mile run on treadmill-incline ranges from 1.5 to 8 (minutes 5-30 were 5 to 8)
ran 2 mins to warm up then 50sec on 10 rest for the remaining 28 mins
(this makes running on the treadmill less boring)
2PM with Will
"Nicole"
AMRAP in 20
400m run
Max reps pull ups
Score:107 PR
Did this last in May in 7 rounds, 15 for the first 6, 12 the last. Today I did 6 rounds, 20 for the first three then 16, 15, 16. One less round 5 more pull ups. My goal was 20 a round but damn is it hard to physically hang on that bar when your forearms get tired!!!
Appt with Dr. Dan. Back is still not 100% so I will continue taking some time away from lifting for a bit. Cardio and glute activation/core exercises until healed!
3.2 mile incline run on treadmill
glute activation/core exercises
Did the weight loss setting on the treadmill during which the incline increased from 1.5 to 8 which was tougher than i thought! i am going to do this from here on out... much harder then what I normally do on the treadmill
what a joke this was. I used to be good at yoga before I started lifting so much. Now it was just a good eye opener into how tight I am. Flexibility is limited to say the LEAST. Thought yoga would make my back feel better, but it actually hurt a bit. may need a few more days off from the barbell. seeing Dan again tomorrow...
saw Dr Lord today about low back issues I have been having recently. Mostly bothers me while sleeping and sitting, not lifting. However, he suggested I take a week off and let everything heal up, so that this doesn't become a chronic problem for me. For the first time EVER, I am actually trying to do just that. Today (thursday) will be day 3 in a row. Haven't taken a week off in over a year!?!! May do some light cardio today, and run starting tomorrow. But the goal is to lay off the barbell till early next week....
not sure why this is so hard to do? wish me luck!!!
800m run
50 squats
800 m run
40 lunges
800m run
40 squats
800m run
30 lunges
800m run
30 squats
800m run
20 lunges
800m run
20 squats
800m run
10 lunges
TIME: 43:37
This was fun. NOT! We ran from the gym to the embarcadero for each of the 800's. It definitely feels longer than our down and back twice 800's. Not sure those really add up to half a mile...
Update... According to map my run, our 400 is the correct distance. We were running .52 miles not 800 making the total 4.16 miles
Oly lifting...
Clean and Jerk:
3x95#
3x105#
1x115#
1x125#
5x130# PR (F on the Jerk EVERY TIME!!)
135# Fx3
I was close on this a few times. Sarah said I need to think about driving back when I stand up since I caught it well, with my elbows up...I will get this next time.
Finisher:
10 min AMRAP
6 C 65#
12 pull ups
24 DU
3 rounds + 6C, 12 Pull ups, 19 DU
Very happy about the PR on the Clean and the Snatch today. Have been trying to hit 100# on the snatch for a LONG time now. For some reason the snatches felt super solid after working on cleans for a while. I think from now on out I will approach it this way. Next time I will get that 135# clean, I know I can do it.
Finisher:
"Helen"
3 rounds
400 m run
21 kb swings 1pd
12 pull ups
TIME: 10:29
Again, probably should have been a day off... super sore from all those lovely push ups i did yesterday. I knew today wouldn't be a day for a PR on Helen, just couldn't hold on for that last round of pull ups. 9 seconds slower than last time I did this... Sigh.
