Monday, September 20, 2010

1-1-1-1-1-1-1 Deadlifts AND 21, 15, 9 back squats, run

1-1-1-1-1-1-1 dead lifts

Okay, not gonna lie. I was a nervous about doing these. Its been a while and I really didn't want to fire up the glute. However, they went very well and I felt super strong. 138 felt like nothin'! 188 was challenging, but mostly because I could barely keep my hands around the bar. I believe I failed at 198 last time. I didn't try to go there today because Arizona is coming up fast. I'm feeling good and want to keep up the momentum :).

I warmed up with an easy 2 mile run on the treadmill at just over a 9 minute pace. Additionally, I back squatted my husband in the kitchen. Yes, really! He weighs 165 lbs! I was shocked at how easy it was. So was he! Just horsin' around :)

After the dead lifts, I did yesterdays CF WOD. I didn't get to the gym so ended up subbing running for rowing which — it turns out — is how I've done this workout two time previously. So all good.

CF WOD: 21 back squats (88#), .3 mile run, 15 back squats, .3 mile run, 9 back squats, .3 mile run
Total time: 11:05

This was 1:15 slower than last time when I used 78# and :20 seconds slower than the time before that when I used 70# so I'll attribute the longer time to the greater weight — or maybe it was just trying to get the tready up to speed and perhaps not running as fast... Either way — again, I felt strong on the squats and the run and was very happy to get both workouts done tonight. All caught up! Oh, I also did 3 sets of 12 shoulder presses @ 50 lbs. These actually help my shoulder to feel better when its sore.

I'm starting — finally — to get excited about IMAZ. We just booked flights and accommodations for post race vaca in Sedona.

1 comment:

  1. You are awesome Pam! If you need more weight than your hubby, I weigh 175.