deb - WOD Bod Log

[Deb Weber]

1.18.2010-Monday

Warmup
Row 500, back ext, situps, double unders, squats....

WOD
For time:
10, 11, 12, 13, 14, 15
thrusters - 95# (65#)
ring push-ups
sumo deadlift high pulls - 95# (65#)
pull-ups
26:56 another hole in my hand. But at least I was kipping right!

Day 15 burpee/du challenge.



01.19.2010-Tuesday

Warmup: Row 500, squats, situps, back ext, shoulder flexibility et al

Strength:
Power clean: 8,8,8,8
75/85/95/105 (I could def. have done more, maybe not all eight tho - the eights were kinda metcon-y)

WOD
Complete as many rounds as possible in 15 minutes of:
5 burpees
10 ghd sit-ups
20 wall ball shots - 20# (16#)
7 Rounds +1 burpee


DAY 16 of the burpee/d-u challenge
(14 then was interrupted, ha!)



01.20.2010-Wednesday

Warmup: Row 500, shoulder warmup, squats, et al

Strength:
Thrusters: 8,8,8,8
65/75/85/95(5)

WOD
3 rounds for time of:
250 meter row
5 rounds of: 5 pull-ups, 10 push-ups, 15 squats
25:18 I didn't do very well; not good at Cindy yet it's my fav for pullups; 5 at a time, manageable to do good kipping p/us.

Day 17 of the burpee/d-u challenge
all unbroken; wonder how long THAT will last?

[Deb Weber]

01.21.2010-Thursday

Rest Day/Open Gym

WU

Strength
Deadlift 8/8/8/8/8
135(WU)/155/175/180/185

[Deb Weber]

01.22.2010-Friday

Warmup:
Row 500, shoulder mobility, squats, situps, back ext., pushups et al

WOD
5 rounds for time of:
7 hang squat clean thrusters - 135# (85#)
35 box jumps - 20" box
4 rounds, my first DNF!! Back spasm! I think b/c of fatigue from yesterday's deads, & the combo of these exercises, protective reflex b/c of the back injury on 12/31. Disappointed, but very thankful it wasnt worse.

Rest Day Saturday & Sunday!!

[Deb Weber]

01.25.2010-Monday

Pretty good day today!

Warmup:
Row, squats, situps, pushups, pullups, shoulder work, stretching

WOD
Complete as many rounds as possible in 20 minutes of:
15 deadlifts - 155# (95#)
5 burpees
15 kettlebell swings - 24kg (16kg)
5 burpees
6+15 Could EASILY have gotten a few more rounds, chose to rest 15-20 seconds between each DL/KB - great form EVERY rep, no back probs

Auxiliary shoulder work.

Dips work (negatives, band).

Day 22 Burpee/Double Under Challenge, so: 22 Double Unders

Bench Press: 10x45#, 10x65#, 5x75#, 5x80#, 5x85#...
Easy! can do more weight, didnt push it - havent benched in a year and a half - "Before Crossfit" - and then I struggled w/60#! Pleased.

Stretch, foam roller to finish it off. I really should've run but it was dark and rainy when I got home.

[Deb Weber]

01.26.2010-Tuesday

Warmup: Row, situps, pushups, squats, pullups, shoulder mobility, dip work

Strength:
Back Squat: 8,8,8,8
75/85/95/105 (still taking it easy b/c of the back, all good, below parallel reps knees out - back is fatigued - but no "injury" pain).

WOD
4 rounds for time of:
25 calories - rower
25 push-ups
25 back extensions
15:xx - pretty much 16. Sucked today but I felt really good. Wasnt even a strength issue, the rower just kills me! Can't wait till its warm and we actually start running again. Need to work on endurance.

DAY 23 of the burpee/d-u challenge
both unbroken today

[Deb Weber]

01.27.2010-Wednesday
AM - Day 24 burpee/DU challenge unbroken today.


PM:
Strength
Front Squats: 8,8,8,8
75/85/90/95
can do a lot more; still taking it easy b/c of the back, this is the lift & weight that I injured it with at New Years so, good. All nice reps w/ good form. Hope I get over my fear/lack of 'lifting confidence' soon.


WOD
5 rounds for time of:
15 ring dips
20 box jumps
15 ring rows
11:46 Jumping Dips
Still can only do 2-3 baby dips, then jumped. Hardest part - going slow enough on the dips to actually "get" the negative!!

Rotator cuff exercises.
Handstand work - a little clean practice.
Stretch and foam roll to finish.

[Deb Weber]

01.28.2010-Thursday

Rest Day/Open Gym




Strength
Deadlift 8/8/8/8
95(WU)
145/165/175/185

[Deb Weber]

01.29.2010-Friday

AM
DAY 26 of the burpee/DU challenge
26 Burpees, Double Unders 20 & 6 (darn!)

PM
Warmup: Row 500, situps, pushups, back ext, squats, shoulder warmup & dislocates, stretch

WOD
10 rounds for time of:
5 power snatch - 95# (65#)
15 wall ball shots - 20# (16#)
13:45 or :54 rxd the guys were doing wallball straight up to the 10' ceiling, no wall! Gotta try that next time.

[Deb Weber]

01.30.2010-Saturday
"Randall" - BIRTHDAY WOD
Randy turned 33 today! We started CF around the same time, amazing how strong he's gotten and how far he's come>>plus I learned DUs from him. An inspiration for sure.

Warmup:
Row 500, situps, pushups, squats, shoulder circles, dislocates...

WOD:
Complete the following for time:
33 double unders
3 rounds of 11 each:
squat cleans - 95# (65#)
pull-ups
33 burpees
3 rounds of 11 each:
thrusters - 95# (65#)
box jumps
33 wall ball shots 20# (16#)
21:10 Rx'd womens

unbroken double unders, YAY! This was a fun one.

[Deb Weber]

02.01.2010-Monday

Warmup:
Row 500 situps squats pushups shoulder mobility & stretch etc.

WOD:
3 rounds for time of:
30 knees to elbows
30 walking lunges (total steps)
30 sumo deadlift high pulls - 24kg kb (16kg kb)
30 kettlebell swings (American) - 24kg (16kg)
17:53

DAY 29 of the burpee/d-u challenge
29 burpees, 24+5 double unders