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

Rebecca Roth 07-26-2011 11:08 AM

Re: Bec's WOD Log
 
July 26:
WU - tabata bear crawl, band shoulder stretch, some other arm/wrist mobility, dislocates & burgener WU.

WOD: Find 1RM Hang Power Snatch
10x 33lb
3x 53
1x 63
1x 73
1x 83 - fail
1x 78
[B]1x 83 PR[/B]
1x 88 - fail

Endurance - Tabata HPS @ 33lb - 84 reps.

Rebecca Roth 07-28-2011 09:19 AM

Re: Bec's WOD Log
 
July 27: My work outside WODs is typically not worthy of noting, but hit a fairly significant goal last night. Jogged a mile without walking/stopping (even with hills), and completed in under 10 minutes. It's been a few years since I could do either.


July 28:

WU - 200m run easy, runners stretch, 200m run medium, runners stretch, 200m run max effort (0:58, for some reason I just can't get any lower), band shoulder stretch, technique w/ pvc for all wod movements.

WOD - "Air Force Wod"
4 burpees at the top of every minute (start with 4 burpees)
20 Thrusters (65lb rx/53me)
20 SDHP
20 Push Jerks
20 OHS
20 FS

Time: 13:49

My thighs are still very sore from Monday's wod, so I scaled down the weight even though I could do 65, I'm sure. I also rested through 2 minutes during the workout, meaning burpees only no barbell movement.

Rebecca Roth 07-29-2011 08:50 AM

Re: Bec's WOD Log
 
July 29th:
WU - 2 mi bike ride... broke the airdyne :( , lacross ball, band shoulder stretch, windmills, etc

Skill - Muscle Up progressions (ring pullups, dips, transition from sitting)

WOD - "ISABEL"
30 Snatches (85rx/65me)

Time: 4:19

Front Squat LP - 5-5-11 @ 75lb.

Rebecca Roth 08-01-2011 12:22 PM

Re: Bec's WOD Log
 
Aug 1:

WU - 400m jog, 10 pullups, 10 pushups, band shoulder stretch
Skill - pullups 20 strict (grey band)

WOD - 20 min amrap
15 Hang squat cleans (rx65/me58)
12 Ring dips (blue band)
21 sit ups

4 rounds + 8 cleans = 200 reps

Strict press - 5x 45, 2x5x58

Rebecca Roth 08-03-2011 08:58 AM

Re: Bec's WOD Log
 
Aug 2:
WU - row 250, hollow body to superman, hollow & superman rocks, row 250
Skill - Pistols
WOD - "Diane"
21-15-9
Deadlift (145 as Rx)
HSPU (from a box)

Time: 10:55


Aug 3:
WU - 2x - Run 400m, 10 pullups, 10 TTB, 10 ring dips (red band), 10 OHS w/pvc
WOD - 7x5 OHS @ 68lb
endurance 32reps unbroken @ 45lb.

Rebecca Roth 08-06-2011 07:52 PM

Re: Bec's WOD Log
 
Aug 6:

20 Row for cal
30 wall balls (13rx/10@ 12lb, rest at 10lb)
20 TTB (abmat situps)
30 box Jumps
20 SDHP (45lb KB as RX)
30 Burpees
20 Shoulder to OH (95Rx - 2@ 85, rest at 65lb)
400m run

Time: 23:50

Crapful. It was a really bad day, not a particularly fun wod but I started getting dizzy and sick thru the burpees, which made the StOH miserable even though it should have been relatively smooth for me.

Rebecca Roth 08-08-2011 06:09 PM

Re: Bec's WOD Log
 
Aug 7 - Paleo Challenge Day 1

11am: 2 eggs, 1oz mushroom, 1/2oz onion, 4oz spinach, 1 tbsp coconut oil
3:30pm: 8.5oz Pear
5pm: 1 hour walk/jog
6pm: 6oz Lamb bone in, 1.5 cups broccoli, 1/2 red pepper

Misc: 8+ hrs sleep, supplements, 64oz+ water

Rebecca Roth 08-08-2011 06:16 PM

Re: Bec's WOD Log
 
Aug 8 - Paleo Challenge Day 2

5am: 1 Hard Boiled Egg
6am: WOD
8:30am: 2 eggs, 1 oz mushrooms, 1/2oz onion, 4oz spinach, 1 tbsp coconut oil
12pm: 6oz ground beef, 8 oz yellow squash, 1 tbsp coconut oil
2:45pm: 2 1/2oz blueberries, 2oz pear
6pm: 40min walk/jog
7pm: 6.5oz Lamb bone in, 4 oz beet, 9oz asparagus w/onion

Misc: 8+ hours sleep, supplements, 64oz+ water


WOD - 100 Burpees
Time: 10:13

David Baxter 08-08-2011 10:12 PM

Re: Bec's WOD Log
 
[I]how you feeling doing Paleo ? and thats a ripper time for 100 burpees [/I]

Rebecca Roth 08-09-2011 06:42 AM

Re: Bec's WOD Log
 
[QUOTE=David Baxter;972234]how you feeling doing Paleo ?[/QUOTE]
I've actually been paleo for a little over a year now, my first 6 months was completely strict, then I added a cheat meal weekly, and I've recently relaxed it a bit more. So I'm probably having the least issues with the challenge out of everyone :) For me it is pretty much just cutting back out the cheat meal as well as occasional brown rice and potatoes which I don't consider a cheat. Its nice they are following a point system so even if you do decide to cheat, it doesn't completely negate your day, it just takes away a few points.

[QUOTE=David Baxter;972234]thats a ripper time for 100 burpees[/QUOTE]

I think a "good" time for 100 burpees is probably <5 minutes ([I]in fact that is one of the strength villian challenges that he says everyone should be able to accomplish [url]http://strengthvillain.com/?p=117[/url] - page WFS, site is not[/I]). However, it is an improvement for me, the last time we did something similar (10 burpees EMOM for 10 mins) I got through 80. So I'll take it.


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