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Old 06-02-2010, 11:14 AM   #101
Deb Weber
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Re: deb - WOD Bod Log

Quote:
Okay, can you please come do my thrusters for me, haha? I would love for my thrusters to feel good and go fast. Never happens. Nice work.
Haha thanks! Been a while, with the shoulder problem... gotta ease back into it. Loving the avatar - great job at the competition, girl!
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Old 06-02-2010, 04:44 PM   #102
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Re: deb - WOD Bod Log

06.02.2010-Wednesday
AM: 30 burpees 12# vest

PM:
Warmup: Row 500 (1:53), pushups, pullups, squats, shoulder mobility and stretch

WOD:

"Fran"
For time:
21-15-9
thrusters - 95# (65#)
pull-ups
Rx 7:45 not a great time, I PR'd on 2/5/10 with 5:42 but to me after the whole shoulder thing, THIS WAS THE BEST WOD I EVER DID!!! Happy Dance! First set of thrusters unbroken, break in 2nd set... pullups were broken and they winded me but I got them done.

Post WOD:
Run 400m
25x3 Double Unders
1x10x75#, 2x10x65# bent rows
foam roll, trigger point, stretch & ice shoulders....
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Old 06-04-2010, 02:38 AM   #103
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Re: deb - WOD Bod Log

06.03.2010-Thursday REST DAY
AM: 30 burpees 12# vest

PM: warmup, shoulder mobility & stretch
Diesel Crew Shoulder (P)rehab Circuit 1 (10 lbs.)
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Old 06-05-2010, 04:42 AM   #104
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Re: deb - WOD Bod Log

06.04.2010-Friday
AM: 30 Burpees 15# Vest

PM:
Warmup: Row 500, situps, pushups, squats, pec corner and doorway stretch, shoulder mobility & stretch.....

WOD:
5 rounds for time of:
7 handstand push-ups
30 double unders
(rx'd=head floor, standard criteria w/35#plates and abmat)
((sub for double unders is 100 singles + 30 lateral tuck jumps over 12"hurdle))
11:04 Modified Abmat plus towel. Double unders I killed them; the shoulder slowed me up, def. lost strength during the last 8 weeks, did this in Feb @ 9:00 or so. Tried the rx HSPU (for ladies it was floor & abmat). I was able to get one (test the shoulder,) but I could tell it would be too much. Was worried about the shoulder here but it was kinda ok. Nowhere to go but get stronger!

Post WOD:
Diesel Crew Shoulder Prehab Circuit 2
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Old 06-05-2010, 10:44 AM   #105
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Re: deb - WOD Bod Log

06.05.2010-Saturday

HOME:
Warmup: situps, pushups, walking lunge, squat, OH squat, shoulder mobility & stretch

WOD
For time:
run 400 meters
10-9-8-7-6-5-4-3-2-1
hang cleans - 115# (75#) / burpees
run 400 meters
**run 400, then do the couplet of hang cleans / burpees from 10 down to 1, then run another 400... and your done!**
15:11 75# all plank burpees. Last 400 was horrible, its about 90 and humid, sun came out in the middle of this, I should work more on endurance. Walked like half the last 400

Diesel Crew Shoulder Rehab Day 3
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Old 06-07-2010, 06:18 PM   #106
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Re: deb - WOD Bod Log

06.07.2010-Monday
AM: 30 Burpees 15# Vest

PM:
Warmup: Row 500, k2e, back ext., shoulder mobility & stretch....

WOD:
Athlete's Choice (shedkicker cannot be modifed)

SHEDKICKER:
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

5 rounds for time of:
goblet walking lunges, 30 total steps - 24kg (16kg)
20 burpees
10 pull-ups
23:12 Rx All plank burpees. I thought that was decent at the time but a couple people got it done in 19, 20 min. Duh!

Post WOD:
  • Row, stretch, foam roll, trigger point.
  • Diesel Crew Shoulder Rehab Day 4
  • 2x12 Serratus Protractions (45#)
  • 2x12 Muscle Snatch (45#)
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Old 06-08-2010, 06:14 PM   #107
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Re: deb - WOD Bod Log

06.08.2010-Tuesday
AM: 30 Burpees 15# Vest


PM: Warmup, Row, back ext., k2e, pushups, shoulder mobility, pec corner stretch
WOD:
For time:
200 meter run
50 sit-ups
400 meter run
50 deadlifts - 95# (65#)
800 meter run
50 knees to elbows
14:10 Situps & deads seemed like a half minute each! Wouldve been better time if I was better at running!! 200 & 400 were ok; the 800 I stopped twice on the uphill. Think its mental. Wasn't happy w/my k2es - I realized these were hurting my shoulder!! (toes to bar, OTOH do not - go figure.) Tired today - some animal pulling my grill apart on the deck woke me at 3 last nite.

... a couple hours later

Strength: Hang Clean
3x8x65% of 1RM - I used 80#...
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Old 06-09-2010, 06:39 PM   #108
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Re: deb - WOD Bod Log

06.09.2010-Wednesday
AM: 30 Burpees 15# vest

PM: Warmup - Row 500, back ext., lot of shoulder mobility & stretch, pec stretch and trigger point, squats....rainy day - shoulder is achy.

WOD:
"Elizabeth"
21-15-9
squat cleans - 135# (85#)
ring dips
14:10 Rx This seemed hard but I realized my ROM on squat cleans is much better now. Also my shoulder was sore, only on lowering the weight - so that was more of a drop after the first set. My ring dips still really fall apart after the first 10 or so. Pbly didn't deserve the rx with the dips.... took forever. He kept telling me to kip but I was still struggling. I can't prax with bench dips because they bother my shoulder; ring dips do not.

Post WOD:
  • Shoulder stuff, protractions, rows, retractions, lower trap work.
  • Dips work (after the rest, I could do more good ones, just cant do all like that during the WOD )
Strength:
Snatch 3x8, 65% (I used 55#, no idea what my max is, haven't snatched since I hurt the shoulder, but they felt really good today. I would've done the strength first but I wasnt sure how my shoulder would be, figured to do the WOD and skip strength if nec but it seemed fine - maybe the wide grip?)
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Old 06-11-2010, 05:24 PM   #109
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Re: deb - WOD Bod Log

06.10.2010-Thursday REST DAY
30 Burpees 15# Vest




06.11.2010-Friday
AM: 30 Burpees 15# Vest

PM: Warmup, Row 500, squats, mobility & stretch

WOD: "Air Force WOD"
For time:
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats
~perform 4 burpees every minute on the minute... including minute zero! (meaning the wod starts with 4 burpees). Rx'd is 95# (65#)
9:41 Rx Eh. Did it in 8:44 on 3/5/10 before the shoulder. Not my strongest day. I screwed myself from the get go by only getting 18 thrusters, when I was still kinda feeling out what would happen with my shoulder. I should've pushed for more reps before the burpees. The burpees were like, nothing, nice little break. Not too bad, the shoulder didn't really bother me, and I learned I don't have to be afraid of the OHS, the PT has strengthened the RC/back a lot.

Post WOD:
Row 250
Run 400
Dips 5x3
OHS 2x65#x5,
Backsquat 125#x5, 135#x5, 135#x5
Frontsquat 95#x10
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Old 06-13-2010, 06:45 PM   #110
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Re: deb - WOD Bod Log

06.12.2010-Saturday
Flexibility workshop 9-12 w/a class....

06.13.2010-Sunday REST DAY
AM: 30 Burpees 15# vest
Strength: Deadlift - worked up to 225#
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