Yesterday, we did a cash out of 50 ft of hand stands so my poor shoulders are already feel not so much sore as Tight. I get to the gym at 5:45pm for the 6pm class and Shana (my trainer, gym owner, and all around bad ass) says "Do you want to hang around Aimee (another bad ass aka Schwarzenegger) and I are going to do a different WOD?" So of course I stay and "warm up" for 2 hours. My "warm up" consisted of:
10 minutes of stretching
50 double unders
50 minutes of muscle up practice on the rings
5 pullups
10 minutes of stretching
Needless to say my shoulders are burned out from all the muscle up practice. Here is what a muscle up succession looks like:
After all that "warming up" Shana, Aimee and myself made up a brutal WOD. Shana asked us what we need to work on and our favorite numbers and violla we had our WOD.
13 minutes AMRAP (As Many Rounds As Possible)
7 Over Head Squats 75lbs (my make is 85lbs)
10 Wall Balls 14 lbs
7 Ring Dips (Shana did 3 muscle ups)
ALL SHOULDERS. . .READY?
3,2,1 GO!
Well in 13 minutes I did 1 full round plus 7 OHS and 2 wall balls. The OHS of 75 lbs really slowed me down! I could not hold my shoulders in a shrug position any more. Pretty much 11 minutes of the WOD I was working on my 14 OHS.
I was just out of shoulder juice. Below is a pic of an OHS:
It was a tough day at the CFED working on things that really push me to my limits and I keep right on pushing that limit, getting stronger and better at weird gymnastic moves on a daily basis. I am hoping to get some photos of the WOD to share. It is work out in your sports bra month and the three of us had fun looking thick during our WOD today LOL.
Urban Dictionary Definition of "Thick"
nice ass, nice legs, not skinny, with meat on your bones. thickness is the shit.
Damn that girl is thick yo!
Tomorrow is my day of rest, even thinking of hitting up the pool with Shana and Aimee. I need to just chill it has been a long 7 days and this weekend is super busy and full of brutal team workouts.
Oh I did want to share one more thing, my new Favorite paleo salad dressing. Don't let "paleo" scare you all my non paleo friends love it too. . .
2 pressed garlic cloves
1 spoon full fig mustard
fresh rosemary (I use the leaves from 10 stems)
3/4 of a lemons juice
pepper 7 shakes
Add EVOO to a good consistency. . . Delicious
Another great addition for your salad is to add some chopped dried apricots and some sunflower seeds. . . AMAZING you will never go back to bottled dressings.
I am spent and off to bed! =)
Fig mustard, I hate to admit it but I am clueless! Is there a brand I can look for that you recommend?
ReplyDeleteLoved reading about the recent workouts! And that muscle up progression pic is great!
The Farmers Market sells fig mustard. It is on maybe the 3rd aisle, small glass bottle with a black top. The label says Fig Mustard, even has a picture of some fig on it. There is a large selection of mustards and the fig is usually way on the top shelf. Let me know if you cant find it I am running low and can find it and bring some to you! You are going to love this dressing!
ReplyDeleteThe fig mustard is totally delicious! No trouble finding it. Husband loves it, too. I also got another kind though, too, by the same company, because the fig mustard does have sugar listed as an ingredient (though says not a significant source). The other one is organic wholegrain mustard with lemon. You can definitely taste the vinegar in it (ingredients are cider vinegar, mustard seeds and coats, lemon, water, sea salt). But it's good. Unfortunately, not quite as good as the fig mustard! :)
ReplyDeleteThe Wholegrain w/ lemon is my FAVORITE! I love putting in on the spicy chicken sausage the market sells. Just had it for lunch today =) Glad you found the fig mustard, it is weird, I dont like it on its own but in that dressing I cant get enough.
ReplyDeleteHeh, that's kind of interesting! I think it's quite wonderful on its own! I'm just back here now to print out that dressing recipe, so hubby can try it. He's been wanting a good salad dressing for a long time now, and he likes mustard-based type things. Keep up the great blog work, I'm enjoying it very much!
ReplyDelete