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-   -   Bec's WOD Log (https://board.crossfit.com/showthread.php?t=62349)

Rebecca Roth 05-16-2011 11:21 AM

Re: Bec's WOD Log
 
May 16:

Skill: Half tabata superman up/downs, L-sit holds on bar, Straddle to Headstands.

WOD:
Row 1000m (4:24, not terrible but slower than I would like as an easy pace, had to pace myself for the rest of the wod though)
50 Thrusters (45lb as Rx)
Row 750m
35 Push Press (same)
Row 500m
20 Front Squats (same)
Run 400m

Time: 24:02 RX

Rebecca Roth 05-17-2011 12:04 PM

Re: Bec's WOD Log
 
May 17:

Skill: half Tabata Hollow Body Holds, max ring dips, ring rows, side splits

WOD: 3 Rounds
10 Deadlifts (175rx/155me)
50 DU (300 singles)
Time: 12:49

I tried to start the DUs but my ankles were really hurting and I just couldn't get any, so I switched to singles.

Rebecca Roth 05-19-2011 11:57 AM

Re: Bec's WOD Log
 
May 19:

Warm up: 4 laps Bear crawl (+5 burpees for stopping halfway), Push Ups with +10/+5 second holds, burgener warmup

WOD:
Snatch: 1-1-1-1-1-1-1

10 OHS PVC
3x 33lb + 5 OHS
3x 43lb

53lb
63
68
73
78 - FAIL
78 - FAIL
78 - FAIL got under it but then lost it forward
78 - Finally, because I'm stubborn. Also, my only rep to hit a full squat. Ties PR.

Rebecca Roth 05-20-2011 12:58 PM

Re: Bec's WOD Log
 
May 20:
Warmup: double unders, hollow body rocks, rope climb/holds
Skill: Press - 2 laps around the gym with 65lb overhead, 5x hold OH for 10 sec, rack for 20 sec - repeat.

WOD:
9 Front Squats (70lb - rx was 3 FS @ 120)
7 L or Strict Pullups (Grey band strict, then kipping, then strict with a toe on a box)

Time: 17:00

Pullups are one of those movements that is just not getting any better, its pretty tough to keep going mentally when something is just so defeating.

Rebecca Roth 05-24-2011 09:39 AM

Re: Bec's WOD Log
 
May 24:

Skill - tabata DUs (4/0), Tabata Pushups (rack - 11/3), Bar Muscle ups (couldn't get over the bar even with 24" box).

WOD - Back Squat
3-3-3-3-3

10x 45lb
5x 65
103-113-123-133-[B]143 PR[/B] - Prev 1RM 145.

The word of the day is pancake. I just cannot seem to get over my pancaking on the way up, even at light weights I can still feel myself doing it.

Then Max Reps @ 63lb - 22r

Rebecca Roth 05-25-2011 11:19 AM

Re: Bec's WOD Log
 
I realized its probably worth documenting for my reference, that I'm taking a rest week this week and also significantly altering my meals as of Sunday.

Its hard to know what duration of consistency is needed before changes will be apparent, but I feel I'm not getting what I want out of what I am doing right now, so it seems like more tweaks are in order. I added supplements a couple weeks ago, not really seeing any significant difference from those, but really in terms of supplementation I typically would not expect it to be dramatic anyway. Either way, I've tried an hoped things would work for me as typically they do for most, but so far no, so now it is time to prioritize, to reach my current goals I feel I am simply going to have to accept a diet that will potentially negatively impact my recovery and performance.

I'm altering my eating schedule to include two large meals, dinner as normal and a brunch of about 2x the usual breakfast amount (5eggs + veggies), remaining unweighed/measured. I will also continue small pre & post workout snacks on days I work out, all other planned snacks had already been dropped awhile back.

Rebecca Roth 05-26-2011 03:04 PM

Re: Bec's WOD Log
 
May 26:
Skillz: Tabata Tuck ups, mobility, Wall climbers, RX+ box jumps (got 20"+15lb bumper, so about 21", after failing miserably at 24")

WOD: 5 rounds
5 Wall Climbers (sub 5 Ring Pushups, hardly a fair sub, but I'm not complaining)
10 TTB (getting really close to KTE, its more like knees to boobs though)
15 Box Jumps (20" as RX)
Time 13:??

Rebecca Roth 05-31-2011 10:28 AM

Re: Bec's WOD Log
 
May 31:
Getting back in the swing after a light week last week due to illness.

Warmup/Skill: 500m row, 2min max hollow body rocks (43), Bridges, lacross ball mobility work. Max effort 800m Run: 3:58

WOD: Push Press
1-1-1-1-1

25x 33
3x 53
3x 53
63-73-[B]83-93-98 PR[/B]

98 is my previous Jerk PR, safe to say that has gone up quite a bit. That said, It is impossible to please myself, I went in just hoping for over 80, then when I got 98 I was disappointed for not going over 100. Just can't win.

Rebecca Roth 06-01-2011 07:47 AM

Re: Bec's WOD Log
 
Jun 1:

Warmup - 500m row, flutterkicks, splits (front and side)

Skill - Squat Clean

WOD: 9-7-5
Squat Clean (100rx/73 & 63me)
Strict Pullups (blah)
6:29

Less than thrilled, my front squat is definitely holding me back, I could've power cleaned thru this at 80+ but I started failing on squat depth at about rep 7 and had to drop weight for the 2nd round to keep a full squat. Same deal, pullups aren't looking any better at all, I still can't make it thru more than 1-2 with the grey band, so used grey band + toe on a box.

Rebecca Roth 06-02-2011 09:30 AM

Re: Bec's WOD Log
 
June 2:

Warmup - DUs, hollow body hold, supermans, mobility hip stuffs
Skill - Skin the cat (rings), best attempt got upside-down with assistance and then "slowly" rolled down.

WOD -
1000m row
50 TTR (did KTE on Bar, no rings for me)
100 walking lunges

Time: 15:05

Weighed to gauge progress this morning, definitely on target to be below the lowest weight I've hit so far when I weigh on Saturday, so the new eating schedule seems to be working as desired. However, as expected, recovery has been terribad as a result, pushing thru it though.


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