The workout-
21-15-9 reps for time of:
95# Thrusters
Pullups
My Version:
55# Thrusters
Pullups assisted w/calves on a bar in the squat rack
5 min, 15 sec
Ideally, it’s done in under 5 min. I was pretty close, but I have to get better at pullups. I had to stop & rest between some of the reps. Some people (women included) can knock it out in under 3 minutes.
I’ve managed to get some sort of bug- it started out as a sore throat, turned into a sore throat/snotty nose, and now it’s the throat, nose, and some mild body aches. Hopefully this is as bad as it will get, because it definitely feels like it’s got the potential to get worse. I decided to take it easy today rather than going for a ride.
On the bright side, I received some fun stuff in the mail today:
Kenda Flair- Tires, tubes, seatpack, wheel bag, mini-pump, shirt, socks, and stickers (two of which are already on my car!)
Ritchey Biomax II handlebars (with blue tape!): These are pretty cool- the tops are swept back so that when you’ve got your hands on them, they’re more ergonomic. They also feature a compact bend and a 3 degree flare at the ends to keep your forearms off of the tops when standing in the drops.
It’s the first of several deliveries I’ll be getting including Specialized S works shoes, new speedplays, skewers for the zipps, and the one I’m most excited about… SRAM Red!!
With all of this cool bike stuff, it makes me want to train more so that I can live up to how nice all of it is!
This morning I woke up feeling like I had my ass kicked by a Brazilian guy. Then I remembered… I DID have my ass kicked by a Brazilian guy!
I went to my first class last night at Memphis Judo & Jiu-Jitsu. After about an hour of warmup and instruction in some basic moves, we spent the remainder of class practicing on each other. I started with one of the instructors. Not knowing much in the way of offense, I just did my best to keep him from making me tap… hopefully I was a little tougher than most of the newbies he’d come across, but I still found out the hard way (several times) that aside from a forearm, you can be choked with parts of your own body as well as by another person’s leg. He let me beat him a couple of times, which was nice for technique practice.
After going up against him a few times, I switched off to the only other girl in the class. She was really nice, and very patient considering how many times I’d accidentally yanked her hair trying to practice a guard change earlier. I was able to put her in the one move that I’d been practicing most of the night- a keylock.
It was a lot of fun. I definitely want to continue going to class, but I’m not sure when since the racing season is so close. For one thing, the classes are later at night (over at 10:00), and I typically go to bed about that time. Also, I can’t risk injury with my first races quickly approaching. It will probably end up being a fun exercise in cross training in the fall. Until then, I’ll keep the ass-kicking contained to the bike.
Today:
Ride my bike slowly for 1.5 hours (Recovery after a riding 7+ hours over the weekend)
Get home, spend 1/2 an hour moving concrete slabs from one side of the yard to the other (I was bored with run of the mill deadlifts). This includes flipping, throwing, carrying, and clean/pressing them overhead. OMG, I BROKE A NAIL!!!!!!
Tonight: Attend an introductory class in submission wresting at Memphis Judo & Jiu-Jitsu
Tomorrow: Attend a wine tasting class
Thursday: Get some more work done on my dragon
Then there’s the usual teaching, riding, and random crossfit workouts. What can I say- I bore easily with the same routine every day!
I just got a used-once set of Speedplay X2 stainless pedals for $132 shipped! They normally retail for $174. Last minute bidding is where it’s at- my bid was confirmed with 12 seconds left in the auction.
Workout of the day (for time):
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
1 Rope climb ascents
My workout w/modifications (completion time- 17min, 35 sec) :
20 Walking lunge steps
15 Pull-ups (assisted w/bar in squat rack)
35 Box jumps, 20 inch box
15 Vertical Jumps
20 Dips (10 normal, 10 bench, 5 normal after short rest)
15 Knees to elbows (first time doing these- didn’t do so well and ended up just tucking my knees to my chest as best I could. It was still REALLY hard)
20 Kettlebell swings (first time to do these- I used a 25# DB)
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions (no back ext. setup, so I did good mornings w/a 20kg bar)
20 Thrusters (20# DB)
I have no rope, so I used the triceps ext rope tied to the chinup bar and did as many jumping pullups on it as I could stand
As usual, I was wiped out afterwards, but I keep getting the feeling that I’m getting faster on my bike because of improved lactic acid tolerance. I also feel like the full-body nature of a lot of these exercises has improved my riding. I’m also starting to look like I could kick your butt, too…
Here it is- healed up & ready for another 3 hours worth of work this afternoon…
Yesterday, I scaled back the Crossfit posted workout of the day to this:
3 Rounds, 10 reps each of:
Deadlifts (70kg)
Dips
Pullups
Thrusters (20# DB)
I was cursing by the end of the workout as usual, but I like them in a masochistic sort of way :) The only issue I foresee as causing a problem with these workouts is my low blood pressure. Normally, resistance training will cause an acute spike in BP (totally normal during a set). It’s also normal to go a little below your typical BP immediately following a spike. That’s where I get in trouble- my normal is already pretty low, so those drops result in dizziness, lightheadedness, blackouts in my field of vision, and nausea. I am going to stick with the workouts & see if my body adapts, but it may be something that keeps me from busting ass in good time on a lot of the workouts.
It’s ok- I think they’re starting to help with my lactic acid tolerance on the bike, and that’s the important part :)