CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 02-02-2010, 05:19 PM   #11
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,932
Re: deb - WOD Bod Log

02.02.2010-Tuesday

Day 30 Burpee/Double Under Challenge
Burpees incl. in todays WOD; 2+24+4 DU's should've warmed up for the DU's, duh!


Warmup: Row 500, situps, pushups, squats, back extensions, shoulder mobility & stretch

Strength:
Ring dip descents: 6 count, 6 rounds

WOD
"Sena" Birthday Wod
5 rounds for time of:
7 burpees
7 deadlifts
7 hang cleans
7 front squats
7 push jerks
115# (75#)
11:41 Rx
Idve had it at least a minute faster if I hadnt so much self doubt!

Finished with row, stretching, foam rolling
__________________
56/F/68"
  Reply With Quote
Old 02-03-2010, 07:51 PM   #12
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,932
Re: deb - WOD Bod Log

02.03.2010-Wednesday

DAY 31 of the burpee/d-u challenge
31 burpees this AM, tight on time - DU's later.


Warmup: Row 250, 31 Double unders (unbroken today!), squats, pushups, situps...

Strength
Overhead squat: 6,6,6,6
65/65/70/75
Coach kept me at a low weight to work on form....

WOD
For time:
750m row
21 ghd sit-ups, 21 back extensions
500m row
15 ghd sit-ups, 15 back extensions
250m row
9 ghd sit-ups, 9 back extensions
10:40 (ghd situps to the floor, im not a good rower)


PostWOD
bench press.
started at 5x65# worked up to 3x105# (then my coach said that's not gonna help my pushups much so I stopped, pbly wouldn't have gone up much in weight even with singles )

3x10 Pushups w/toes on a 20" box

Handstand holds 2x1:00 (wall).

Dip negatives (only two).

stretching.
__________________
56/F/68"
  Reply With Quote
Old 02-04-2010, 02:53 PM   #13
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,932
Re: deb - WOD Bod Log

Happy Rest Day....
Day 32 burpee DU Challenge
32 burpees - 9+14+9 double unders (pebbly driveway today)
__________________
56/F/68"
  Reply With Quote
Old 02-05-2010, 05:33 PM   #14
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,932
Re: deb - WOD Bod Log

02.05.2010-Friday

DAY 33 of the burpee/d-u challenge

33 burpees unbroken in the am, short on time, later for DU's


Warmup:
Row 250, squats situps back ext pullups shoulder mobility & stretch...

WOD: "Fran"
21 - 15 - 9
reps for time of:
thrusters - 95# (65#)
pull-ups
Rxd 5:41 or :42 PR!
pretty close to a 3 minute improvement over a couple months ago! happy dance! Our coach made me do the whole thing with a dowel before the wod too.

then 25+8 double unders (broken set, too caught up in watching others 'Fran' - i got to see a gymmate do it with 95#, chest to bar pullups - in 2:40!! WOW!!!)

pullup-kip prax (i could use help here, i still always bring my knees up & my coach reminded me tonite), rotator cuff exercises.... stretch & foam roller.
__________________
56/F/68"
  Reply With Quote
Old 02-06-2010, 01:25 PM   #15
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,932
Re: deb - WOD Bod Log

02.06.2010-Saturday

Warmup: Row, situps, pushups, squats, shoulder mobility & stretch.

WOD:
Complete as many rounds as possible in 20 minutes of:
30 double unders
15 deadlifts - 135# (95#)
10 toes to bar (toes must touch bar!!)
**sub for double unders: 30 box jumps or 30 lateral barbell hops or 30 calorie row**

6 Rounds + 30 (95#)

34 Burpees
__________________
56/F/68"
  Reply With Quote
Old 02-08-2010, 04:15 PM   #16
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,932
Re: deb - WOD Bod Log

02.07.2010 - rest day


02.08.2010-Monday

Warmup: Row 500, situps, pushups, squats, back ext, shoulder mobility & stretch

WOD:
For time:
15 pull-ups
30 clean & jerks - 135# (85#)
45 burpees
60 squats

11:33 rx 85#

Day 36 of the burpee/d-u challenge
burpees in the WOD, so 36 double unders after, 26+10 (darn!)

Loved this WOD! My pullups stank today, lats/back are still toast - later my gymmates reminded me that I did about 100 pullups after Fran on Friday (DUH! I was practicing to use more hip & stop bringing my knees up). Isn't 30 C&J "Grace"? I love Grace - all you gotta do is jump under it; something about that bar over your head in the sweet spot, just makes your back feel so good! Gym was crowded so rotator cuff stuff & stretch/foam roller at home, then calling it a day.
__________________
56/F/68"
  Reply With Quote
Old 02-09-2010, 05:03 PM   #17
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,932
Re: deb - WOD Bod Log

02.09.2010-Tuesday

Warmup: Row 500, situps, pushups, squats, shoulder mobility & stretch

Strength
Strict press: 6,6,6,6

65/70/75/75(4)
Idve had the last set of 6 at 75, but I hit my chin! Strict press is a goat.


WOD
5 rounds for time of:
7 handstand push-ups (rx'd=head to the floor)
30 double unders (sub for double unders is 30 lateral hurdle hops, 12" hurdle)
9:23 - DU's as rxed, limited ROM HSPU
Nice shoulder burn with the prefatigue of the press...
Shed's getting stricter about the ROM for Rx... I guess the coaches care about us!


Day 37 Burpee/Double Under Challenge
38 burpees this am.....(DUs in wod)
__________________
56/F/68"
  Reply With Quote
Old 02-10-2010, 03:45 PM   #18
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,932
Re: deb - WOD Bod Log

02.10.2010-Wednesday
SNOWED IN!!! Have to make do at home.

Day 38 Burpee/Double Under Challenge

38 Burpees/18+3+17 DU (in my garage, no space, kept catching my rope on stuff!)

Strength
Hang squat clean: 6,6,6,6

6x45# (warmup)
6x65#
6x75#
6x95#
105#(f)/105(f)/105/100/100/100 - struggled mightily!
Id probably have done better in the shed w/coach. Need form prax.



WOD
I subbed a BW workout since no KB, no box, no wallballs at home ...

AMRAP 10 min.
5-10-15 Pushup/Butterfly Situp/Squats
10+5

My shoulders are toast from yesterday; sure didn't look that bad on the board! and the strength today - I'm feeling it in my traps.
__________________
56/F/68"
  Reply With Quote
Old 02-13-2010, 09:00 AM   #19
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,932
Re: deb - WOD Bod Log

2_11_09 Thursday REST DAY
39 Burpees/DU (day 39 of challenge)
A few hours snowshoveling - Surprisingly, my legs were ok even after the full squat cleans yesterday! Upper back got sore tho...


2_12_09 Friday REST DAY
Tired & sore, so decided to take a rest day
40 Burpees (2:20)/40 Double Unders (forget the breakdown)


2_13_09 Saturday
41 burpees (2:27 - darn, Im getting SLOWER!)

Warmup:
41 Double Unders (broken, 26 largest continuous block), situps, pushups, squats
WOD:
AMRAP 20 Min.
5 Thrusters 95/65#
7 Hang Clean 95/65#
10 SDHP 95/65#
12 Rounds 65#
12 rounds!! Did I really do 12 rounds? I marked them all off so I guess I must've!! In August I got 9R+5+7+5....
did this one at home; new respect for my coach who sometimes trains outside in winter... ice cold bar - had to stop every round for the first 4 rounds, to get feeling back in my hands. I must need to do some running... breathing so deep I was wheezing, Im still kinda coughing, hahaha!

May do 4x6 power cleans later, since tomorrow's a rest day.
__________________
56/F/68"
  Reply With Quote
Old 02-13-2010, 10:22 AM   #20
Jessica Smith
Member Jessica Smith is offline
 
Profile:
Join Date: Feb 2010
Location: Hartford  CT
Posts: 39
Re: deb - WOD Bod Log

Hello! I was just browsing through your log, I'm impressed with your weights! How long have you been crossfitting for? Keep up the hard work!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Kristin's road to athleticism and strength (and a killer bod!) Kristin Swanstrom Workout Logs 1 11-10-2009 08:17 PM
Rusty S. WOD Log Rusty Scheiterle Workout Logs 2 03-11-2009 05:24 PM
Tim's WOD Log Tim Barcelon Workout Logs 68 10-22-2008 08:48 AM
Chp201 WOD LOG Chantelle Proia Workout Logs 13 10-08-2008 06:17 AM
Sharkzombie's WOD log Ryan Barger Workout Logs 23 07-11-2007 07:45 PM


All times are GMT -7. The time now is 03:41 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.