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10 minute warmup on trainer followed by bike wod -
10 rounds of 1 minute on trainer and 26 weighted steps ups (wod completed wearing a 20 lb weight vest)
Time - 35:18. I didn't expect it to take me so long. I was feeling weird getting back on the bike by round 3 by round 7 i felt like i was in a different world. Overall I really liked this wod. I haven't sweated like that in awhile. I did this at home so I was using a kitchen chair for the step ups. If I were to do this wod again I would take the trainer and bike to the gym and do it there so I could have more weight for the step ups. This was a light weight I never had to break which allowed me to go fast and keep good form. But I think it would have been even better with some more weight. I did take the time to switch shoes so that I wasn't stepping down onto my bad foot unsupported.
cf wod - push press - warm up 45x5 55 x 3 65 x 2 then
70x1
75x1
80x1 x 7
I think I could have gone a little higher (5 or 10) but the form would have suffered. Stretched, foam rolled between sets.
Then a 4 minute nightcap, I finished off the training for the day with 8 rounds of tabata on the bike trainer. yeah!
breakfast - 1 cup soy yogurt, 1/2 cup blueberries, 1 cup strawberries, 6 macadamia nuts, vega SPP 14 grams
snack - 1 scoop vega wfo w/ coconut water & 6 almonds
lunch - 6oz tofu, 1/2apple,1/2cup black beans & 9almonds (i was on the phone while eating oops!)
snack - 1 scoop vega wfo w/coconut water (skipped the nuts since i screwed up the last meal)
dinner - 8 ounces tofu, 1 red pepper, 1 green pepper, 1 onion 24 mushrooms, 1 tbsp peanut butter
10 rounds of 1 minute on trainer and 26 weighted steps ups (wod completed wearing a 20 lb weight vest)
Time - 35:18. I didn't expect it to take me so long. I was feeling weird getting back on the bike by round 3 by round 7 i felt like i was in a different world. Overall I really liked this wod. I haven't sweated like that in awhile. I did this at home so I was using a kitchen chair for the step ups. If I were to do this wod again I would take the trainer and bike to the gym and do it there so I could have more weight for the step ups. This was a light weight I never had to break which allowed me to go fast and keep good form. But I think it would have been even better with some more weight. I did take the time to switch shoes so that I wasn't stepping down onto my bad foot unsupported.
cf wod - push press - warm up 45x5 55 x 3 65 x 2 then
70x1
75x1
80x1 x 7
I think I could have gone a little higher (5 or 10) but the form would have suffered. Stretched, foam rolled between sets.
Then a 4 minute nightcap, I finished off the training for the day with 8 rounds of tabata on the bike trainer. yeah!
breakfast - 1 cup soy yogurt, 1/2 cup blueberries, 1 cup strawberries, 6 macadamia nuts, vega SPP 14 grams
snack - 1 scoop vega wfo w/ coconut water & 6 almonds
lunch - 6oz tofu, 1/2apple,1/2cup black beans & 9almonds (i was on the phone while eating oops!)
snack - 1 scoop vega wfo w/coconut water (skipped the nuts since i screwed up the last meal)
dinner - 8 ounces tofu, 1 red pepper, 1 green pepper, 1 onion 24 mushrooms, 1 tbsp peanut butter
Great job Marystella! I am catching up on all my reading. Keep up the good work. If you are in NYC, my cell is 646-430-0504 and Nancy's is 917-747-5120. I think she'll be on the upper east side watching the race.
ReplyDeleteThat is where I will be watching it from too if I get enough time to come into the city.
ReplyDelete