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-   -   Bec's WOD Log (https://board.crossfit.com/showthread.php?t=62349)

Rebecca Roth 04-08-2011 08:32 AM

Re: Bec's WOD Log
 
Apr 8:

Skill - GHD Situps & Situp assistance work

WOD: 4 rounds - 3 Min AMRAP, 1 min rest
3 Deadlift (175 rx/135 me)
6 Box Jumps (4 25lb bumpers)
9 Air Squats

Best set: 4r + 1 DL
Worst set: 3r + 3 DL

So ready for my rest days

Rebecca Roth 04-12-2011 09:13 AM

Re: Bec's WOD Log
 
Apr 11:
Skill - Snatch Balance
2x10 pvc
5x 33lb
5x 43lb
2x5 53lb

WOD - 8 rounds:
30 sec work/1 min rest - Row for meters

Total: 1265m



Apr 12:
Skill - Kipping assistance work and pullups

WOD - 3 rounds
OHWL 75ft (25lb RX)
25 Pushups (3rd rung rack)

Time: 9:38

Rebecca Roth 04-14-2011 11:38 AM

Re: Bec's WOD Log
 
Apr 14:
Skill - Handstands - hollow body, kick up, and wall handstands

WOD - 10!
Squat Clean & Jerk (55rx, 53me)
Box Jumps (20" RX, about 14" me)

Time: 12:10

Rebecca Roth 04-15-2011 11:07 AM

Re: Bec's WOD Log
 
Apr 15:
Skill - Back Squat
10x 45lb
1-1-1-1-1-1-1
75-95-[B]115-125-125-135-145 Massive Massive PR[/B]
I am also so awesome, that I miscalculated the weight I had, so I thought I had only got to 135, until I started putting together the weights I had on the bar just now (2x15lb + 2x10lb on each side, dunno how I can incorrectly add up exactly 100lb of bumpers..). Regardless, 135lb was a Q2 goal, so either way an early win!

WOD - "Nancy" - 5 rounds
400m ROW (subbed due to weather..)
15 OHS (65 rx/45me)
18:19

Meghan Reid 04-15-2011 11:26 AM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;926575]Apr 15:
Skill - Back Squat
10x 45lb
1-1-1-1-1-1-1
75-95-[B]115-125-125-135-145 Massive Massive PR[/B]
I am also so awesome, that I miscalculated the weight I had, so I thought I had only got to 135, until I started putting together the weights I had on the bar just now (2x15lb + 2x10lb on each side, dunno how I can incorrectly add up exactly 100lb of bumpers..). Regardless, 135lb was a Q2 goal, so either way an early win!

WOD - "Nancy" - 5 rounds
400m ROW (subbed due to weather..)
15 OHS (65 rx/45me)
18:19[/QUOTE]

Awesome PR - I love when bad math = kickass numbers.

Also, i had to do rowing Nancy in the height of summer, a million degrees out and no AC in the gym. I really, really thought I was going to die. Good job finishing!

Rebecca Roth 04-15-2011 11:42 AM

Re: Bec's WOD Log
 
[QUOTE=Meghan Reid;926587]Awesome PR - I love when bad math = kickass numbers.

Also, i had to do rowing Nancy in the height of summer, a million degrees out and no AC in the gym. I really, really thought I was going to die. Good job finishing![/QUOTE]

No joke, I was so glad just to finally have weight on the bar, I spent 6 months stuck doing sets at 75lb whenever everyone was going for 1RM.

I am definitely better/faster at rowing, but the rowing Nancy sucked way more (did it running about a month & a half ago), while it was faster this time around I had to rest throughout and broke up the OHS quite a bit. I was also the only one in the group doing OHS, the others did RX weight but FS instead, so that was good too.

Rebecca Roth 04-18-2011 08:48 AM

Re: Bec's WOD Log
 
Apr 18:
Skill - Ring Dips w/5 sec hold at top
3x5 on the red band

WOD - "Mary"
AMRAP 20 Min
5 HSPU (scaled to box)
10 Pistols (Scaled to 5 candlestick rolls)
15 Pullups (jumping)

8 rounds + 1 roll.

Was not as horrible as expected, it was certainly not a lung burner, but it sneaks up on you in terms of muscle fatigue. Between the dips and the wod my shoulders are smoked.

Rebecca Roth 04-19-2011 10:36 AM

Re: Bec's WOD Log
 
Apr 19:
Skill - Clean (hang power)
3x3 65lb

WOD
101 Push Press (65rx/55me)
Every time you put down the bar do 3 box jumps (20")

Time: 11:41

Rebecca Roth 04-21-2011 09:19 AM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;861102]Oct 28:
"Helen"
3RFT
400m Run
21 KB Swings (30lb)
12 Pullups (Jumping)
TIME: 14:49[/QUOTE]


Apr 21: "Helen"
3RFT
400m Run
21 KB Swings (35lb as RX)
12 Pullups (Jumping)

Time: 13:39

Was really hoping for something in the 12's. Run's were much better this time around, but my kb swings seemed really slow. Also, we set up stations, and by the time I got in from the run, someone had stolen my PU box, so that slowed me a bit in round 1, but I still shoulda been faster :(

Rebecca Roth 04-22-2011 01:30 PM

Re: Bec's WOD Log
 
Forgot to note the skill work yesterday was Back Squats 5x5 103lb

Apr 22:
Skill - Jerk
3-3-3-3-3
53-63-73-83-93lb

WOD -
10!
Deadlift (120lb as RX)
Broad Jump
Pushups (3rd rung rack)

Time: 10:41


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