Sore Traps & Triceps: This Week’s Workouts


Happy Friday!! I’m so excited for the weekend to be here–normally for me the weekend is just any other day right now, but this weekend we’re heading to Tennessee for an agility trial with the pups. The weather should be gorgeous and it’s at a new facility, so I’m excited for a change.

I realized that lately I’ve skimped on posting my workouts. Just because I haven’t been sharing them on here doesn’t mean I haven’t been busting my bum, don’t worry! I’ve actually noticed that I’ve lost some more weight, but still gaining a lot of muscle.

This week was a little light on the workouts at Man O’War CrossFit. Tuesday I had a job interview in Louisville, so I used that as my rest day instead of the usual Wednesday. Then instead of running my 6 planned miles this week, I did extra long walks with the dogs (my IT band was bothering me a little after my 5K this past weekend).

So here were the WODs I did this week:

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Monday’s was killer, especially since my quads were still sore from the 5K and previous week. I did back squats at 105 pounds and deadlifts at 115, and averaged about 25-28 wall balls every minute. The 3×400 took me about 7 minutes or so to do, with the 2 minutes rest in there.

Wednesday made my arms so sore for the rest of the week! I did 70 pounds for the thrusters, then 65 pounds for the hang clusters. For three of the rounds I did my toes to bar on the ground, meaning I laid flat on my back with my arms out to the side and raised my legs up and down–we didn’t have any chalk in the box and I didn’t want to risk tearing my finally-healed hands again.

Thursdays are generally our partner workout days. Ashley and I teamed up, crushing the firs 800. We went into the WOD thinking we’d do two circuits, then switch, but after a couple of rounds Ashley could only do one at a time, while I continued doing two. I couldn’t tell you how many I ended up doing, but it was at 65 pounds, and towards the end that last push press sucked!

Friday should have seemed easy because it was all body weight, right?? Wrong! We’re talking 100 pull-ups, 150 push-ups, 200 sit-ups, and 250 air squats. I used rubber bands for the pull-ups, and did almost all of the push-ups on my toes. My bum is rubbed raw from using the ab mat on the sit-ups–those suck! And I’m sure I’ll feel my quads tomorrow morning.

Overall, I pushed it hard with the weights this week! My traps, triceps, and quads are all sore, but in a good way. I’m feeling stronger every day and I love it!

Your turn: Any tips for ab mat sit-ups and preventing bum-burns? 

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