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

Rebecca Roth 10-05-2012 12:07 PM

Re: Bec's WOD Log
 
Thanks, looking forward to see how much I can improve on that next year.

Andre Morales 10-05-2012 10:10 PM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;1099022]Thanks, looking forward to see how much I can improve on that next year.[/QUOTE]

No doubt! Have you done Tough Mudder yet? If not, you may want to set a goal for that! Hands down one of the funnest things I've ever done!

Rebecca Roth 10-07-2012 12:09 PM

Re: Bec's WOD Log
 
[QUOTE=Andre Morales;1099108]No doubt! Have you done Tough Mudder yet? If not, you may want to set a goal for that! Hands down one of the funnest things I've ever done![/QUOTE]

I would like to eventually, I'm planning to do a half marathon next year, but I'm still so heavy that trail runs are just brutal on my joints. So we'll see where I'm at next year. Would definitely like to do both a tough mudder and a goruck eventually.

Rebecca Roth 10-08-2012 01:03 PM

Re: Bec's WOD Log
 
Oct 8:

WU - 4 rounds, 15sec ea(jumping jacks, pushups, situps, flutterkicks), crab walk, sprint, bear crawl, walking lunges, band shoulder stretch.
Skill - HSPU - 40 HSPU (modified to knees on a box).

WOD:
Buy In - 75 Situps (3:23 or so)

1-1-1-1-1-1-1 Overhead squats
53-63-68-73-78-83-88-[B]98 PR[/B]

Had more in me, probably up to 108, but quit while I was ahead.

Rebecca Roth 10-09-2012 07:18 AM

Re: Bec's WOD Log
 
Oct 9:
WU - 2x (high knees, frog jumps, butt kickers, burpees), sprint, bear crawl, sprint toe touches, sprint, leg grabs.

Skill - Pistols
2 ea leg EMOM for 10 minutes (subbed candlestick rolls, 1 leg down, 2 legs up)

WOD -
10 OHS (63lb)
20 Ring Dips (red band)
30 TTB (knees to chest)
40 Hang Power Cleans (33lb)
50 meter sled push (+70lb)
40 Hang Power Cleans (33lb)
30 TTB (knees to chest)
20 Ring Dips (blue band)
10 OHS (63lb)

Time: 20:25

Rebecca Roth 10-11-2012 07:30 AM

Re: Bec's WOD Log
 
Oct 11:
WU - 45 sec ea/15 sec rest (bike, row, burpees, air squats, pushups, tuck ups), 200m run, shoulder band stretch, KB windmills, dislocates.

Skill - handstand holds (45 sec hold, 15 sec rest x5 or 6 not sure)

Buy in - 75 jumping air squats to 6in target

WOD - 7x1 split jerk
80-85-90-95-100-105-115-125F-[B]125PR[/B]

PR for my split jerk, very poor at it compared to push jerk, never seems to feel stable/right. Pointers that I was not dropping down (at all. assuming this is due to lack of stability), no speed/power in getting under the bar, more floating and absorbing the catch.

Rebecca Roth 10-15-2012 10:53 AM

Re: Bec's WOD Log
 
Oct 15:

WU - 200m run, 45sec air squats with bands, tabata alt superman/hollow body holds, band shoulder stretch, couch stretch, pistol/candlesticks.

Skill - windshield wipers- halfa$$ed on the bar cause I can't lift my legs very much, mostly laying on the floor for me.

WOD - twisted fran
21-15-9
DB Thrusters (35rx, 30 me)
CTB Pullups (green band)
Time: 10:22

Rebecca Roth 10-16-2012 09:20 AM

Re: Bec's WOD Log
 
Oct 16:
WU - DUs and air squats, side planks, shoulder band stretch, leg swings, handstand with arm lifts 15 sec ever 30 sec for 5 minute or something.
Skill - Box Jumps

WOD -
Buy In - 50 Tuck ups 1:56

7x1 Snatch - 68lb

Rebecca Roth 10-22-2012 11:59 AM

Re: Bec's WOD Log
 
Oct 21:

Strongman wod:
3 rounds
5 stone shoulders (65lb)
25ft walking lunges w/stone
5 keg clean & press (45lb)
25ft stone carry
Time: 8:09 ish

6k easy Jog.





Hit the doc for 6mo check-in last Wednesday, yet again baffling lab results. Took more labs and body composition test after the appt, which I got the results of in the mail on Friday, just really disappointing/confusing results, and the 2nd set of labs completely reversed the doctor's recommendation from the appt.
Emotionally not really feeling like working out at all, 2 years later and I'm still spinning my wheels, and no one can explain or seems actually fix anything. Re-grouping, going to just dive in full throttle with a serious cut through the end of the year, not worry about performance (since it's already gone to hell anyway) or workout frequency, and then take it from the beginning of next year basically starting over.

Rebecca Roth 10-23-2012 08:44 AM

Re: Bec's WOD Log
 
Oct 22:
5x3 Front Squats - 91.8lb (didn't make it to the gym, their workout was 7x1 FS)

Oct 23:
WU - 4x15 sec ea (jumping jacks, squats, mt climbers, jump squats), band shoulder stretches, seated hip stretch. run, karaoke, side shuffle.
Skills -
Tabata Pistols/Candlestick rolls.
EMOM 6 Ring Dips (purple band)

WOD 1 -
EMOM
10-1 Hang Power Snatch (53lb)
1-10 Burpees

Made it to round 7 before I couldn't complete the snatches by the end of the minute.

WOD 2 -
10 min to find 5RM Back Squat
65-75-85-105-115lb

Rebecca Roth 10-30-2012 12:05 PM

Re: Bec's WOD Log
 
Oct 30:
WU - 15secx4 (jumping jacks, pushups, sit ups, flutterkicks), band shoulder stretch, partner hamstring stretch, jog across the floor, crab walk, bear crawl. 4 min of sprints every 15 sec ~75ft.

Skill - ring pushups
tabata pushups (bottom rung of rack) - 26 or 27 I think?

WOD:
Plank hold 2 minutes
7x1 deadlift find new 1RM
133-153-183-203-213F-213F-183-183

Sad but no surprise, been doing a lot of running.

Rebecca Roth 11-02-2012 11:19 AM

Re: Bec's WOD Log
 
WU- a little bit of yoga

WOD - 5 rounds
7 burpees
30 sec rest

Strength
5x3 Front squat 105lb

Rebecca Roth 11-05-2012 09:53 AM

Re: Bec's WOD Log
 
Nov 4: 4 mi jog

Nov 5:
WU - 4x15sec (jumping jacks, air squats, mt climbers, jump squats), jog, karaoke, jog, side shuffle. 2x15 ghd situps. shoulder wall stretch, bridge ups.

Skill - TTB
4 rounds 6x superman/hollow swings
4 rounds tuck swings
4 rounds of either TTB/K2E

WOD: 5 minute Tabata
20:10 alternating

KBS 35lb
Ball Slams 20lb

Total: 71 reps

Rebecca Roth 11-08-2012 01:07 PM

Re: Bec's WOD Log
 
Nov 7:
At home sick so I took it pretty easy, modified version of the wod from my gym;

4 rounds
8 hang power clean (65lb)
8 fronts squats "
8 push presses "

Rebecca Roth 12-05-2012 12:11 PM

Re: Bec's WOD Log
 
It's been a pretty spotty past couple weeks, between illness/health issues and overdoing it to the extreme over the week of thanksgiving (with vacation time/holiday off).


Nov 15:
EMOM 15 minutes work up to 1rm start at 60% and go up by 5% every rep
Clean & Split Jerk
Worked up to 105lb, was struggling to stand it up from the squat clean, failed once.

Nov 22:
10km run


Nov 26:
10x2 every 1.5 minutes @ 80-84% 1rm
Hang Squat Snatch
Worked up to 78lb for the last 3 rounds


Nov 28:
10x2 every 1.5 minutes @ 80-84% 1rm
Hang Squat Clean
88LBs for all 10 rounds, stuck there, I don't think I could have stood up any more by the end from a full squat.

Nov 29:
15 Min AMRAP
Max reps shoulder to overhead (65lb Rx)
Row 250
Score: 82 Reps Rx, 1500m rowed.

Dec 5:
7x1 power snatch
53-58-63-68-73-78-83-88 ties PR I think
Did 1 additional round hit 93 squat snatch PR

Rebecca Roth 12-13-2012 06:21 PM

Re: Bec's WOD Log
 
Dec 10:
Skill: Skin the cats, still only got up backwards
WOD:
50-40-30-20-10
KBS (35lb)
OHWL (25lb)

Time: 20:44 Rx

Rebecca Roth 12-13-2012 06:22 PM

Re: Bec's WOD Log
 
Dec 11:
Skill: 45/15 sec
Squat hold w/ knee band/air squats

WOD: 5x5 Front Squat - 83lb

Rebecca Roth 12-27-2012 02:50 PM

Re: Bec's WOD Log
 
Dec 15th:
WOD 1 -
Max KBS unbroken in 2 minutes

Score: 51

WOD 2 - 10 min AMRAP For weight moved: choose 65, 85, 105lb
2,4,6... reps increasing per round

Barbell complex: Deadlift, squat clean, front squat, jerk = 1
Sit ups (scaled for TTB)

Score: 20 reps at 85 = 1700lb

Wod 3: As a team
Run 400m
Row 1000m (2 designated rowers)
Run 400m
40 C &J (2 designated C&J's, 20 ea)
Run 400m
40 Snatches (2 designated snatchers)
run 400m
5 MU (anyone)

We finished about 5 seconds behind the other team, sadly I did bad on the running and was one of the rowers, but did a great deal less rowing than hoped.

Rebecca Roth 12-27-2012 03:02 PM

Re: Bec's WOD Log
 
Dec 20:
5x5 Push Press - 83lb.

Rebecca Roth 12-27-2012 03:06 PM

Re: Bec's WOD Log
 
Dec 23:
21-15-9
Row for Cal
KBs 35lb

Rebecca Roth 12-27-2012 03:06 PM

Re: Bec's WOD Log
 
Dec 24th:
Row 5k

Rebecca Roth 12-27-2012 03:08 PM

Re: Bec's WOD Log
 
Dec 25:
21-15-9
power clean (53)
OHWL (45)

Rebecca Roth 12-27-2012 03:08 PM

Re: Bec's WOD Log
 
Dec 26:
Every 15 seconds for 5 min
2 Snatches - 53lb

Rebecca Roth 12-29-2012 08:26 PM

Re: Bec's WOD Log
 
Dec 27:
1.5 min - max UB pullups: 8 with Purple band
1.5 min - max UB KBS: 23 with 45lb
4 min - find 3RM front squat: 120lb


Dec 28:
Max OHS - 100lb

Rebecca Roth 01-07-2013 12:35 PM

Re: Bec's WOD Log
 
Jan 2: row 5k

Jan 3:
row 50cal
3 rounds
10 squats
10 situps
4 pushups

Jan 4:
Row 250 cal

Jan 5:
Run 3.7 Mi

Rebecca Roth 01-07-2013 12:36 PM

Re: Bec's WOD Log
 
Jan 7:
EMOM 15 Min
5 reps - Squat cleans w/ 2sec pause above the knee
63 LB

Rebecca Roth 01-09-2013 06:46 PM

Re: Bec's WOD Log
 
Jan 8:
21-18-15-12-9-6
DL (103lb)
Ring Dips (blue band)
row for cal (subbed for bike double 21=.42mi)
Time 17:15

Rebecca Roth 01-15-2013 02:09 PM

Re: Bec's WOD Log
 
Jan 10: 3.7 mi run


Jan 14:
EMOM 3 - 5x hang power clean & 5x OHP 43lb
Rest 1Min
EMOM 3 - 5x power clean & 5x Push Press 53lb
Rest 1Min
EMOM 3 - 5x hang squat clean & 5x Push Jerk 63lb
Rest 1Min
EMOM 3 - 5x squat clean & 5x split jerk 73lb

Rebecca Roth 01-16-2013 07:31 PM

Re: Bec's WOD Log
 
Jan 16:
Split anyhow:
100 Burpees
10 50ft Yoke carries (subbed BB carries 225lb)

Time: 14:5?

Rebecca Roth 01-22-2013 12:40 PM

Re: Bec's WOD Log
 
Jan 18:
5x Bear Complex 73lb

Jan 19:
10k Run

Jan 21:
10 rounds
20 jumping jacks
10 squats
10 situps
11:43

Rebecca Roth 01-24-2013 05:50 PM

Re: Bec's WOD Log
 
Jan 22:
5x5 Hang Power Snatch - 63lb

Jan 24:
5x5 Hang Power Clean - 93lb

Rebecca Roth 01-28-2013 11:58 AM

Re: Bec's WOD Log
 
Jan 26:
Run 6k

Jan 28:
EMOM 5 min - Front squat 83lb
Rest 3 min
EMOM 5 min - Push Press 63lb

Rebecca Roth 01-30-2013 07:19 PM

Re: Bec's WOD Log
 
Jan 29:
4 rounds
20 jumping jacks
20 mt climbers
10 air squats
10 sit ups

Jan 30:
1k row (estimated)
100 KBS 35lb

Rebecca Roth 01-31-2013 12:19 PM

Re: Bec's WOD Log
 
Jan 31st:
4 rounds
100 DU (round 1, did Int scaling of 50 DU, then scaled to 10 DU, 90 SU. Did not have dubz for the intermediate today)
10 pistols (scaled to holding on to something to stand up)
10 ring dips (blue band)

Time: 15:56

Rebecca Roth 02-05-2013 09:09 AM

Re: Bec's WOD Log
 
Feb 5:

5x5 Back Squats - 103lb

Grace
30 Clean & Jerks (83lb)
Time: 4:57, previous 4:53.

Unsurprising that I've slowed down, still sucks, just glad it was not a significant gap in times.

Rebecca Roth 02-06-2013 07:44 PM

Re: Bec's WOD Log
 
Feb 6:
EMOM 10 minutes
2 Push press 90% - 95lb

Rebecca Roth 02-07-2013 04:28 PM

Re: Bec's WOD Log
 
Feb 7:

60 DU Unbroken (scaled to 20/7 minute time cap)
100ft bear crawl
40 K2E (Tucks)
30 jumping air squats

Time: 12: something I think? Super slow, 16 UB DU max

Rebecca Roth 02-13-2013 01:46 PM

Re: Bec's WOD Log
 
Feb 13:

EMOM 10min
2 Strict Press 63lb

AMANDA
9-7-5
Bar Muscle Up (jumping bar MU, ~26" box)
Squat Snatch (53lb)
8:23

Rebecca Roth 02-15-2013 09:50 PM

Re: Bec's WOD Log
 
Feb 14:

Barbell OHWL 50 ft
33, 43, 53, 63lb


12 Min AMRAP
2-4-6-8... ascending reps per round
Front Squats (73lb)
KBS (35lb)

Score: 6 rounds + 21 reps RX

Rebecca Roth 04-15-2013 02:00 PM

Re: Bec's WOD Log
 
Haven't been logging, and have been out for a few weeks as well, almost all of March off.

APR 1 -
6 burpee over bar
3 power cleans (73)
1 push jerk (73)

Pretty sure this was 6 rounds.


APR 2-
80% of 1rm of each
Push press
Front squat
(5x5 EMOM alternating movements)

Stuck with 83lb for both through all sets.

APR 4 -
2 Back Squats
EMOM for 10 minutes@ 90% of your 1rm.

113lb all sets

APR 9 - FILTHY FIFTY!!
1)50 Box jump (step ups)
2)50 Jumping pull-ups
3)50 Kettlebell swings (35lb)
4)50 Walking Lunge
5)50 Knees to elbows (tuck ups o the bar)
6)50 Push press (33lb)
7)50 Good Mornings
8)50 Wall balls (13)
9)50 Burpees
10)50 Double unders
Time: 37:31

APR 11 -
EMOM for 9 minutes
Start with 7 pull ups then
alternate movements every minute for 3 rounds of:
Max Air squats
Max Dumb bell Push Press (25lb)
Max Lateral jumps (14in)

Total: 112 reps


APR 15 -
AMRAP in 20
400 meter run
50 double unders

total: 5 rounds + 75m


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