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Old 06-15-2010, 02:55 AM   #111
Deb Weber
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Re: deb - WOD Bod Log

06.14.2010-Monday
AM - 30 Burpees 15# Vest

PM
Warmup: Row 500 (1:55 on the NEW rower at 8 damper that NEVER happens), lunges, squats, corner & doorway pec stretch, OHS/Shoulder mobility, stretch

WOD:
"Angie"

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
reps CANNOT be partitioned, you must complete all reps of each movement before moving on to the next!
24:08 My first Angie! She kicked my butt! Have to do better next time. I SPLIT MY HANDS OPEN, 7 RIPS, I bled into the chalk bucket, embarrassing! and kind of humiliating. VERY disappointing, I honestly thought Id blow thru this in 20 minutes. Left hand opened at pullup 30, bleeding, making it extremely difficult to do the other 70 pullups, probably ripped the other hand trying to compensate. probably shouldn't even count as rx as I kept slipping off the bar...I had to have spent at least 10 mins. trying to finish the pullups. The rest of the workout went fine.

Post WOD:
Run 400M - stretch


Strength: Press
3x8 65% (I dont even know what my 1RM is since the shoulder so I did 45#)

Rows
Diesel Crew Day 1 Shoulder Rehab
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Old 06-15-2010, 05:15 PM   #112
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Re: deb - WOD Bod Log

06.15.2010-Tuesday
AM: 30 Burpees 15# vest

PM:
WOD:
For time:
500 meter row
21-15-9: toes 2 bar / burpees
500 meter row
14:30 at home - Ran 400 meters instead of rowing; bar was a *** today (gloves & bandages).

Strength: Backsquat
3x8x65% (100 lbs.)

50 Double Unders
Barbell Rows - 3x10x65#
Dumbbell Row - 3 x10x20#
DIesel Crew Shoulder Rehab Day 2 + Scarecrows
Ran 400m (cooldown)
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Old 06-16-2010, 05:57 PM   #113
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Re: deb - WOD Bod Log

06.16.2010-Wednesday
AM: 30 Burpees 15# vest

PM:
Warmup - Row 500, walking lunge, squats, OHS w/PVC, couple pullups,


WOD:
Complete as many rounds as possible in 20 minutes of:
5 hang power snatch - 95# (55#)
10 overhead squats - 95# (55#)
20 ring push-ups
6.5 Rounds FUN WOD!!
55# is light. I LOVE THE SNATCH!! Ring pushups were surprisingly the hardest part, Ive done better on these. Pbly because of all the pushups Monday?? Maybe next time I get more rounds. I made a big puddle of sweat on the floor and my chest ball, it was great!

Run 400M - (for some reason I didn't get time to do more tonite)
Foam Roll, stretch....
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Old 06-18-2010, 05:34 PM   #114
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Re: deb - WOD Bod Log

06.17.2010-Thursday REST


06.18.2010-Friday

AM: 30 Burpees 15# vest

PM: Run 400m, et al.

STRENGTH:
Deadlift 3x8x156# (65%)
touch n go

light day gym closed this afternoon, i missed FilthyFifty. oh well
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Old 06-19-2010, 10:18 AM   #115
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Re: deb - WOD Bod Log

06.19.2010-Saturday
Short on time, wedding today.

Warmup: Row 500, pushups, situps, squats, overhead squats, shoulder mobility and stretch

WOD:
Filthy Fifty

For time:
50 Box jumps - 24" box (20"box)
50 Jumping pull-ups
50 Kettlebell swings - 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45# (30#)
50 Back extensions
50 Wall ball shots - 20# (14#)
50 Burpees
50 Double unders
30:10 Rx 16kg KB, 45#PP, 16# ball 3 minutes slower than my last one. Everything was great till K2E - the rips slowed me down some. Burpees just sucked, tough to get the DU going.
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Old 06-21-2010, 06:10 PM   #116
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Re: deb - WOD Bod Log

06.21.2010-Monday

Warmup: Run 400m, squats, pushups, et al shoulder mobility & stretch

WOD:
For time:
21-18-15-12-9-6-3
front squats - 135# (85#)
push-ups
12:58 85# Did this last summer, much better this time.

Run 400m
Shoulder work
3x5 front squat (just practicing ROM & rack)

STRENGTH:
Hang Clean 3x5x85# (75%)
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Old 06-22-2010, 06:42 PM   #117
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Re: deb - WOD Bod Log

06.22.2010-Tuesday
AM: 30 Burpees 15# Vest

PM: Warmup - Run 400m, pushups, situps, OHS, squat, shoulder mobility & stretch

WOD:
10 rounds for time of:
5 sumo deadlift high pulls - 115# (75#)
15 wall ball shots
17:00 probably a little less, - did this at home w/pair of 15# dumbbells & jumping thrusters. My barbell fell apart in round 8; had to put it together and do the last 2 rounds of sumos slowly.
Didn't mind this, my shoulders were way more tired holding the dumbbells up than they get with the 16# ball. It was just so hot and humid, i used a little chalk on the sumos but still was covered in sweat and made chalk paste? I guess!
Nothing after, son graduated HS tonite...
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Old 06-25-2010, 03:23 PM   #118
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Re: deb - WOD Bod Log

06.23.2010-Wednesday
20 Double Burpees, 10 Burpees 15# vest
Squat work




06.25.2010-Friday
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:54 damper 8.5) squats, ohs, pushups, shoulder mobility & stretch
WOD:
For time:
100 overhead squats - 95# (55#)
((perform 3 burpees every minute on the minute, starting with minute zero!))
9:37 Rx This was kinda fun! Racing the burpee. Most I got in a round was 15 OHS. ROM suffered some toward the end... my wrists... OMG!! Maybe tape next time?? shoulders were fine.
Did a few sets x10 OHS afterwards...
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Old 06-26-2010, 05:25 PM   #119
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Re: deb - WOD Bod Log

06.26.2010-Saturday
Kind of a lazy day.

Warmup: Run 400m, squats, OHS, pushups, et al., shoulder mobility & stretch

WOD:
"Cindy"
complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Best Cindy ever in terms of reps (only 13+5). Gotta be careful with form with the shoulder. Chest to abmat every rep, pullups MUCH better, no broken squats + hip snap every time.... Only one little rip.

Strength:
3x5 DL at 185# (75%)
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Old 06-28-2010, 04:56 PM   #120
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Re: deb - WOD Bod Log

06.28.2010-Monday
AM: 30 Burpees 15# Vest

PM: Warmup: Jumprope (insane, I can no longer do single unders), step & stretch, step & up, lunge & twist, empty coat, floor dusters, shoulder mobility, OHS PVC drill - foam roll, trigger point & stretching

WOD
Tabata Mash-up:

hang clean - 115# (75#)
bottom to bottom squats
207 Rx Boy the squats were burners!

The finisher:
row max meters in 3 minutes
741 Can def do better, gotta push to the max & stop thinking I cant breathe!

Strength: Strict Press 3x5@75%

Did this with 65#, still think its too smooth and easy, need to retest 1RM

3x10 Bent Row 65#
3x10 Dumbbell Row 15# each side
2x10 Protraction 15#
2x10 Retraction 15#
3x10 V raise (traps) on Swiss ball 10#
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