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Old 03-11-2010, 02:58 PM   #41
Christin Street
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Re: deb - WOD Bod Log

Quote:
Originally Posted by Deb Borbone View Post
03.10.2010-Wednesday
WOD
5 rounds for time of:
15 overhead squats - 95# (65#)
15 burpees!!
13:46
That is a great time for a very difficult WOD!! OHS are my weakest lift (I'd probably have to scale that to 55#) but as they say "you are only as strong as your weakest lift." Nice work!
I'm rarely on the the MBs anymore but found your log because I'm always looking for strong "masters" women to keep up with. Are you competing in the Masters this summer? You should because you are one strong chick!
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Old 03-11-2010, 05:34 PM   #42
Deb Weber
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Re: deb - WOD Bod Log

Quote:
That is a great time for a very difficult WOD!! OHS are my weakest lift (I'd probably have to scale that to 55#) but as they say "you are only as strong as your weakest lift." Nice work!
I'm rarely on the the MBs anymore but found your log because I'm always looking for strong "masters" women to keep up with. Are you competing in the Masters this summer? You should because you are one strong chick!
Wow! for the kind words. Haha, I feel honored that you looked at my log, b/c I've pored over yours, I remember when I first started CF it was one of the first I came upon, SOOO impressive & inspiring; I was disappointed when you left. The Masters, maybe next year - the cutoff's a month before my birthday!!
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Old 03-12-2010, 04:13 AM   #43
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Re: deb - WOD Bod Log

You are very welcome! Next year you will tear it up!
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Old 03-12-2010, 06:06 PM   #44
Deb Weber
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Re: deb - WOD Bod Log

03.12.2010-Friday

AM: 30 Burpees



PM:
Warmup: Row 500, situps, pushups, back extension, squats, coach boz OHS drill, shoulder passthroughs, & stretch

WOD
Athlete's Choice: choose one of the AMRAPs below.... and note, if you choose wod 1 it must be performed as rx'd!
(1) Complete as many rounds as possible in 20 minutes of:
5 muscle ups
10 handstand push-ups (head 2 floor)
15 double unders

(2) Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 sdhp - 95# (65#)
15 push press - 95# (65#)

WOD 2: 8 Rounds + 5PU +5 SDHP 65#
Took it easy on this one, trying to make sure I used my hips & butt for each SDHP, rested a few secs before each set of pullups, was trying to get as high as possible to work toward chest-to-bar...figured this would help in working toward a muscleup someday

PostWOD
  • Pullups - tried chest to bar; then worked as 5x3, high as possible. Worked weighted (partial ROM. I need to prax weighted & DH's again)
  • Dips work (3x3). Not much there tonite.
  • Rope Pulls (kinda like a ring row but from the ground up the rope and down, never done these before, only did 3 or 4 but def. felt in my back)
  • 20 Snatches 55#. Hang power snatch (light ones) on the board for tomorrow, we hardly ever do these so I could use prax.
  • Handstand pushups 5x5 at home (wall, not to floor, ROM slowly coming along; I need to start working from the bottom up, I think)
  • Deads at home - 95x10 WU, 165x5, 175x5, 185x2, 210x2, 225x1
  • 30 Burpees
Foam roll & stretch! I oughta sleep tonite!
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Old 03-15-2010, 05:32 PM   #45
Deb Weber
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Re: deb - WOD Bod Log

03.13.2010-Saturday-Rest Day
60 Burpees
Unintended rest day, crazy circumstances dictated that I miss the WOD. I was ok with that, because 5k tomorrow!


03.14.2010-Sunday
30 Burpees
This just wasn't my weekend; monster storm all weekend. Lightning and hail storm when it was time to make the 25 minute trek, so I stayed home. Don't you know, 15 minutes before the start, the hail & lightning was gone - just rain! Ugh - missed for nothing.
Warmup
Handstand pushup work....



03.15.2010-Monday
AM: 30 Burpees

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

WOD: "Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
15 Even Some of the girls are up to 20! (yahoo). Sadly, Im starting to think I'll never be good at Cindy... arms & torso abnormally long - chest/shoulders too wide.
PostWOD:
Row (I don't understand how to keep the spm low)
30 Burpees
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Old 03-16-2010, 06:38 PM   #46
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Re: deb - WOD Bod Log

03.16.2010-Tuesday

AM: 30 Burpees

PM: Warmup: Situps, pushups, squats, shoulder mobility & stretch (rowers all in use, so kinda going into today cold)

Strength: Clean & Jerk
5, 5, 5, 5, 5
no dropping at any point of the c&j, hands stay on the bar for all 5 reps
75/85/95/105/115-115-115(f)
Lost it forward, I think my dip wasn't straight up & down maybe??

WOD
For time:
50,40,30,20,10
row - calories
back extensions
17:32 rower!

30 Burpees
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Old 03-17-2010, 06:55 PM   #47
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Re: deb - WOD Bod Log

03.17.2010-Wednesday

AM: 30 Burpees

PM:
Warmup: Row 500, pushups, situps, squats, back extensions

Strength:
Deadlift: 5, 5, 5, 5, 5 no dropping at the top, even on the 5th rep!

125(WU)/135/155/175/195/205 This was ok; legs burning after Cindy.

WOD: Mini "Kelly"
5 rounds for time of:
200 meter run
15 box jumps (20"- I think I can do 24")
15 wall ball shots (16#)
14:24 Not a great time, first running WOD of the year and it was nothing like a sprint....my runs can only get better!
No time for postwod anything tonite! Surprisingly I enjoyed this one. I need to run more. Either running or deadlifting made box jumps easier. I wish I knew which.
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Old 03-19-2010, 05:06 PM   #48
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Re: deb - WOD Bod Log

03.18.2010-Thursday
Respiratory cold started last nite - sneezing my head off.


03.19.2010-Friday

Respiratory cold yesterday and today; seems to be tapering off. Just tired.

Warmup:
Row 500, situps, pushups, back extensions, squats, OHS drill, shoulder mobility & stretch.
I may be starting to 'get' the rower, rowed within a few secs of my usual warmup 500, with a lower spm...

WOD Athlete's Choice:

"shedkicker" (from CF main site) - cannot be scaled

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

"Miller" (Karen's birthday WOD)
For time:
400 meter run
4 rounds of:
11 clean & jerk - 95# (65#)
11 front squats - 95# (65#)
11 knees to elbows
11 pull-ups
400 meter run

Miller: 22:5x (I forget, basically 23)
Not a good one, nothing in the tank today - huge side stitch during the 4 rounds.

PostWod
Snatch practice with 65#, 45 mins or so
30 Burpees
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Old 03-20-2010, 04:34 PM   #49
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Re: deb - WOD Bod Log

03.20.2010-Saturday
Warmup: (quickie, people were warmed up & waiting when I arrived) Row, pushups, situps....

WOD: "Charlie" the chazinator (birthday wod!)
for time:
39 double burpees
3 rounds of:
13 hang squat cleans - 115# (75#)
13 ring dips
13 sumo deadlift high pulls - 115# (75#)
then:
39 double unders (sub for double unders is 39 lateral bar hops)
18:30 75#
They have me listed as Rx, but I didn't deserve it: my dips last 2 rounds were really, REALLY crappy - I got three limited ROM at the beginning of those 13, and then it was ones and twos where I barely felt able to move at all - it took forever! The double burpees were a lot easier than I thought! You get a rest with the extra pushup in there!! First time doing them - who knew? I was just exhausted today, the cold-y sneezy thing & another TMI issue. Rest day tomorrow, I need it.
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Old 03-22-2010, 05:56 PM   #50
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Re: deb - WOD Bod Log

03.21.2010-Sunday - REST DAY
Knee troubles; left got really sore later that night & all Sunday - iced it, took it easy. I remembered late Sun. that Id had a spaz attack & fallen right on my knee & side - on the way thru the door for Saturdays wod .....



03.22.2010-Monday

AM: 30 Burpees
knees felt great after this; got a little sore again late afternoon.

PM: Warmup: Row 500, Pushups, squats, shoulder mobility & stretch.
No knee pain after the row....what the??

WOD:
7 rounds for time of:
15 deadlifts - 135# (75#)
5 hang pwr cleans - 135# (75#)
15 box jumps - 24" (20")
10:58 (75#)

PostWod:
Row
30 Burpees @ home
Lots of foam rolling, stretching....
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