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

Rebecca Roth 07-06-2011 07:34 AM

Re: Bec's WOD Log
 
July 6:

Warmup - dislocates, superman/hollow rolls, foam rolling, max effort bear crawl 1x around the gym (0:57), burpee high jumps

Skill - Ring Pullups - 0 strict/0 kipping

WOD - 10 min AMRAP
20 KBS (35rx/40 me)
20 Box Jumps (20" as Rx)

Rounds: 4 + 1 KBS, RX+

Rebecca Roth 07-08-2011 09:14 AM

Re: Bec's WOD Log
 
July 8:

Warmup - DUs, tabata hollow holds, dislocates/windmills, couch stretch

Skill - Hand/Head stands - All headstands 3x ea going up using tuck, pike and straddle

WOD - Find 1RM Thruster
WU Air Squats/PVC
10x 33lb
5x45
1x65
[B]1x75
1x85
1x95[/B]
1x105 - FAIL
[B]1x100[/B]
1x105 - FAIL

Many PRs. I was a bit disappointed about not getting 105, I was very close both times but hit a sticking point about eye level.

Rebecca Roth 07-09-2011 12:36 PM

Re: Bec's WOD Log
 
July 9:
Special park day!

3 Rounds for Time
20 Hang Power Snatch(65lb as RX)
01 Stair Climb(222 steps)...
15 Push Ups(at half-way point - scaled to elevated on the hand rail/retaining wall)
15 Burpees(at the top)

Pretty much the worst case scenario wod for a fat kid. Didn't get my time, but I finished, didn't puke or cry, so it was a win! :) Probably sometime over 30 min.

Rebecca Roth 07-12-2011 09:46 AM

Re: Bec's WOD Log
 
July 12:

Warmup - Singles and DU, Plank holds, band shoulder stretches, bully stretch.
Skill - Wheelbarrow, subbed Bear Crawls.

WOD: 15-12-9-6-3
TTB (tucks)
Burpees
Push Jerks (105rx/88 me)

Time - 19:10

It was over 100 degrees easily in the gym today, and humid. On the TTB my hands were so sweaty, I couldn't even hold on long enough to get more than 2-3, but the jerks were good, heavy but very solid.

Separately, thanks very indirectly to something someone said in my nutrition thread, I ran across something that said checking for a low waking body temp (below 97F) over several days is a pretty good indicator metabolic issues. Despite the fact that I don't put too much stock in naturopathy, I am all for home experiments and having too much data is always better than having none, so I bought a thermometer yesterday and checked my body temp before bed, and reliably tested at 98.6.

Day 1 Waking Body Temp: 96.3

Rebecca Roth 07-13-2011 09:24 AM

Re: Bec's WOD Log
 
July 13:

WU - dislocates, windmills, floor hip stretch, run 800m, burgener WU

WOD - Find 1RM Power Clean
5x 53
3x 73
2x 83
1x 103 - fail
[B]1x 103 PR
1x 105 PR[/B]
1x 108 FAIL - caught it in a full squat but couldn't stand it up
1x 106 FAIL - again, caught in squat and couldn't stand up.

I was a bit overly ambitious, I should have increased at the top of my warmup more slowly toward my max, but I was really expecting quite a bit more (110ish) out of myself today.

Day 2: Waking body temp 97.2

Rebecca Roth 07-15-2011 10:55 AM

Re: Bec's WOD Log
 
July 15:

WU - Dislocates, wall squats, 4x ME 250m row + 1 min rest (53sec-59sec), band shoulder stretch, splits (front & side)
Skill - Skin the Cat (subbed 5 times negative tuck holds + 5 times skin the cat w/ green band)

WOD - 5 rounds
1 lap bear crawl (3 rounds rx, then subbed to 150ft)
10 box jumps (failed on the first one, so I subbed to step ups)
1 lap farmers carry (35lb rx, easy sauce)
10 Wall balls (13lb as rx)

Time: somewhere around 25 minutes.

Gave my coach a bit of a scare, I rarely push to the point of being sick, but was struggling the whole time on this one, lost my color at one point. It was rough, I stopped for breaks when I needed to though, to keep it manageable, and would have quit if I felt I had reason to. Stupid lack of endurance!

Rebecca Roth 07-18-2011 08:54 AM

Re: Bec's WOD Log
 
July 18:

WU - Wall squats, couch stretch, box hip stretch, prayer stretch, tabata hollow body rocks, superman holds, 5 mins open stretching

WOD: Find 1RM Back Squat
5x slow 33lb
5x 45
5x 65
2x 85
1x 115
1x 135
[B]1x 155 PR
1x 165 PR[/B]
1x 175 - FAIL
I totally felt like I had it at 175, but having a spotter threw me, and I completely brainfarted on my setup, didn't even get a deep breath before dropping. Ah well, I'll take the PR regardless.

Endurance - 20 reps unbroken at 65lb. I don't know how some people can go on to rep out 30-50, I'm always pretty spent after a 1RM.

Rebecca Roth 07-20-2011 12:03 PM

Re: Bec's WOD Log
 
July 20:
WU - run easy 200m, warrior pose, lunge/runner stretch, run mid 200m, run ME 400m (1:50), shoulder band stretches, bully stretch.
Skill - Strict Pullups

WOD: 24-12-6
Push Press (65lb as Rx)
Weighted Lunges "
SDHP "

Time: 10:58.

Rebecca Roth 07-21-2011 08:59 AM

Re: Bec's WOD Log
 
July 21:

WU - DUs, sit ups, dislocates, 5 way band shoulder stretch, wall shoulder mob.

WOD - Find 1RM Press
10x 33lb
3x 53
2x 63
1x 68
1x 73 - Ties PR, went up easy
1x 83 -..and then I F*(& it up by making too big of a jump - FAIL
1x 78 - FAIL
1x 75 - FAIL
1x 74 - FAIL
1x 73 - FAIL

Endurance - 37 Reps unbroken @ 33lb.

Rebecca Roth 07-25-2011 12:12 PM

Re: Bec's WOD Log
 
July 25:
WU - all squat & squat mobility work to prep for the wod.

WOD - "Morrison"
50-40-30-20-10
Wall Balls (13# as Rx)
Box Jumps (3 45lb bumpers round 1 then scaled down to 2)
KBS (35lb as Rx)

Time: 34:17

This one sucked, I knew it would going in, didn't get sick but I just couldn't breathe through most of it. Don't know what to do about the allergies, I feel like an idiot having to stop to blow my nose in the middle of a workout every day.

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.

Rebecca Roth 08-09-2011 06:08 PM

Re: Bec's WOD Log
 
Aug 9 - Paleo Challenge Day 3

5am: 1 Hard Boiled Egg
6am: WOD
8:30am: 2 eggs, 3oz yellow squash, 1oz onion, 4oz spinach, 1 tbsp coconut oil
12pm: 6oz ground beef, 7oz broccoli
3pm: 1.5oz blueberries, 3oz pear
7pm: 5.5oz Chicken breast, 8oz Brussels sprouts.
9pm: 1/2cup coconut milk

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


WU - Arm circles, walking lunges, 400m jog, 5 wallclimbs
Skill - Headstands
WOD - 3 rounds
100 singles or 50 double unders
75 squats

Time: 13:18
thought this would go much quicker, I stayed pretty steady on the squats, but when i looked up after the first rounds and 5 minutes were gone I couldn't believe it.

Rebecca Roth 08-10-2011 07:10 PM

Re: Bec's WOD Log
 
Morning - Required fast, no food or water
12:30 - 2 cups Crockpot Soup: 3oz ground beef, tomato, celery, onion, peas, carrots, peppers, 8oz water
2pm - 8oz pear, 32oz water
8pm - 6 oz chicken, 8 oz broccoli, 32oz water

Misc. - supplements, 64oz water.

Pretty rough/exhausting day, had to stay fasted half the day which I'm not a fan of and certainly doesn't help with feeling energetic, and went to a new doctor to try and get to the bottom of why I'm not dropping weight after a year (hence the no food/water) of committed work, and basically what little they could tell immediately was all at least indicative of bad things, but nothing for sure or any real cause until other tests come back. So very ready to hit the gym and take out my frustration on a WOD.

Rebecca Roth 08-12-2011 07:57 AM

Re: Bec's WOD Log
 
Aug 11 - Paleo Challenge Day 5

5am: 1 Hard Boiled Egg
6am: WOD
8:45am: 2 eggs, 1oz yellow squash, 3 oz orange bell pepper, 2.5 oz tomato, 1 tbsp coconut oil
12pm: 7oz chicken breast, 6 oz brussels sprouts, 2oz tomato, 1 strip uncured bacon
3:30pm: 1egg, 1 banana, 1oz pecans, cinnamon
7pm: 12oz coconut milk, 8oz strawberries, 3oz peach, 3oz mango

Misc. - supplements, 64oz water, 8 hrs sleep.


WU - Row 500m, half tabata hollow body rocks, banded pushups and squats, burgener warmup

Skill - Clean - 3,10,2,20,1,30
3x 83lb, 10x63
2x 93lb, 20x53
1x 103lb, 30x33
Muscle cleaned 103, it was ugly. I was favoring my hamstrings too much still from all those air squats earlier in the week, but the weight went up relatively easy considering this ties my PR, had I dropped under it AT ALL, I definitely was capable of more.

WOD - 30 Muscle Ups - sub 3 pullups (grey band) + 3 Dips (used paralletes) per MU
Time: 16:38

Was still feeling a bit off from the previous day and really not up for it, but focused on just keeping moving and felt a lot better after.

Rebecca Roth 08-12-2011 08:43 PM

Re: Bec's WOD Log
 
Aug 12 - Paleo Challenge Day 6

5AM: 1 HB Egg
6AM: WOD
9AM: 2 eggs, 3 oz mushroom, 3 oz orange bell pepper, 1 oz tomato, 1 strip uncured bacon
12PM: 6.5oz Chicken Breast, 8oz broccoli
3PM: 5oz strawberries
6:30pm - dinner out - Grilled chicken w/ rosemary and pepper (6-8 oz), asparagus (8 spears).
Misc. - supplements, 64oz water, 8 hrs sleep.


WU - 500m Row, 400m run, shoulder and hip lacrosse ball work, splits
Skill - KB Snatches
2x10 per arm 25lb
2x10 per arm 30lb

WOD - Deadlift
10x 65lb
5x5 120lb
3x3 155lb
2x2 195lb
[B]1x 225lb PR
1x 225lb[/B]

Endurance: 14 reps unbroken @ 120lb. The amount of volume we had already done left me beat, and my grip was gone so this didn't go very well.

Rebecca Roth 08-14-2011 01:20 PM

Re: Bec's WOD Log
 
Aug 13 - Paleo Challenge Day 7

9:30AM - 2 eggs, 3oz Kale, 1oz mushrooms, 1 mug coffee
12PM - 4oz strawberries, 10 macadamia nuts
3pm - 1hr walk/jog
5:30pm - Mixed greens w/ 4oz chicken, 1 hb egg, peppers, onions, Kalamata olives.
9pm - 2oz pecans, 1 banana

Misc. - supplements, 64oz water, 8 hrs sleep.


Week 1 total points - 182

Rebecca Roth 08-16-2011 10:56 AM

Re: Bec's WOD Log
 
Aug 14 - Paleo Challenge Week 2 Day 1

10AM - 2 eggs, 1 strip uncured bacon, handful of mushrooms and onions
2pm - 5oz chicken, 7oz snap peas
6pm - 6.5oz salmon, 10oz broccoli

Misc. - supplements, 64oz water, 8 hrs sleep.

Rebecca Roth 08-16-2011 11:15 AM

Re: Bec's WOD Log
 
Aug 15 - Paleo Challenge Week 2 Day 2

5am - 1 baked egg (not totally a fan, but it was worth a try)
6am - WOD
9am - 2 eggs, 2oz mushroom, 1 oz pepper, 1 oz tomato, 2.5oz spinach
12pm - mixed greens, 5.5oz chicken, 2oz pepper, 2oz mushroom, 1oz onion, 2tbsp olive oil
3:30pm - 10oz whole cherries
7:30pm - 10oz coconut milk, 3oz peach, 3oz mango, 5oz strawberries
Misc. - supplements, 64oz water.



WU - row 250m, 10 pullups, 10 dips, 10 OHS (33lb) - x2, band shoulder stretches.
Skill - Archer Pushups - subbed regular ring pushups from the knees
WOD -
Run 800m
30 SDHP (85lb as Rx)
Run 800m
Time: 15:38 Rx



Pretty drained/tired all day. I had my ferret put to sleep after work, which has been coming for a long time, but was still obviously not easy.
The WOD was okay, not a spectacular performance from me, but it was good for taking my mind off everything at least.

Rebecca Roth 08-17-2011 11:39 AM

Re: Bec's WOD Log
 
Aug 16 - Paleo Challenge Week 2 Day 2

6:30am - 2 baked eggs, 1 strip uncured bacon
12pm - Mixed greens, 6.5oz chicken, 3oz peppers, 1oz mushrooms, 3oz tomato
4pm - 8.5oz cherries
8pm - 1 bottle unfiltered ginger ale, 4oz Ahi Tuna, 2oz octopus salad (octopus, sesame oil, sea weed, pickled ginger, 10oz raw broccoli

Misc. - supplements, 64oz water

Rebecca Roth 08-18-2011 03:00 PM

Re: Bec's WOD Log
 
Aug 17 - Paleo Challenge Week 2 Day 4 (whoops on yesterday)

5am - 1 baked egg
6am - WOD
9am - 2 eggs, 4oz broccoli, 1oz mushrooms, 1 oz onions, 1/4 avocado
1pm - 2 hard boiled eggs, mixed greens, 1/4 avocado, 2 oz peppers, 1 oz tomato, 1oz mushrooms, 2 tbsp olive oil
7pm - 8.5oz steak, 10oz steamed veggies - snow peas, carrot, water chestnut, bean sprouts, onion

Misc. - supplements, 64oz water, 8+ hrs sleep

WU - 400m easy run, 10 Pullups, 10 Pushups, squats, shoulder wall stretch
Skill - 75m Prowler push unweighted, 20lb+
WOD - 12min AMRAP
200m Run
5 Deadlifts (185rx\155me)
10 DUs

Rounds: 3 + 75m run
Cash out: complete round 4.

Felt like a limp noodle (and again today too), just have no energy to really get into the workouts this week.

Rebecca Roth 08-18-2011 06:50 PM

Re: Bec's WOD Log
 
Aug 18 - Paleo Challenge Week 2 Day 5

5am - 1 baked egg
6am - WOD
9am - 2 eggs, 4oz spinach, 2oz mushrooms
2pm - 4.5oz steak, 8oz steamed veggies - snow peas, carrot, water chestnut, bean sprouts, onion
4pm - 6oz cherries
6:30pm - 6.5oz salmon, 10oz broccoli


Misc. - supplements, 64oz water, 8+ hrs sleep


WU - 400m easy run, jump squats, high knee skips, side shuffle, straight leg march, some other things...
Skill - Thruster: 5x33lb, 5x53lb, 5x63lb, 5x73lb
WOD - 7 Rounds
7 Back Squats (RX Bodyweight/83lb me - had to clean it from the floor those doing heavier weight got the racks)
7 Burpees
Time: 13:20

Rebecca Roth 08-19-2011 12:26 PM

Re: Bec's WOD Log
 
Aug 19 - Paleo Challenge Week 2 Day 6

Beat. Hit the Dr first thing in the morning for a nutritional consultation since they'd got my food tolerance results back, then on to a lab for the blood draw to get the rest of the tests done they prescribed for me last time, also doing a take home test of saliva through the whole day.

No food, no WOD, no supplements. Do get points for water tho.

Rebecca Roth 08-20-2011 07:53 PM

Re: Bec's WOD Log
 
Aug 20 - Paleo Challenge Week 2, Day 7

11:00 - 10oz coconut milk, 6oz strawberries, 4oz mango, 8 macadamia nuts
3:30 - 4 figs, handful pecans
4:30 - 30 min row
7:00 - 5.5oz Salmon, 7.5oz cantaloupe, 8oz grilled eggplant & zucchini, 1tbsp EVOO
9pm - 4oz coconut milk, 4 figs, handful pecans

Misc. - sleep, water, supplements.

Dave Traeger 08-20-2011 08:03 PM

Re: Bec's WOD Log
 
Good work sticking to the paleo challenge!

Any word back yet from the nutritional consultation?

Rebecca Roth 08-20-2011 08:23 PM

Re: Bec's WOD Log
 
[QUOTE=Dave Traeger;977025]Good work sticking to the paleo challenge!

Any word back yet from the nutritional consultation?[/QUOTE]

Thanks!

Yes, the nutritional consultation went alright, she said it was probably one of the easiest she'd done because most of the things to avoid I already don't eat regularly. Unfortunately, it still impacts me pretty severely...

The good news: No tomatoes!
The bad news: No Eggs (booo), bananas, corn, rice, wheat, cheese (gah!), yeast (I love a good microbrew :crybaby0:), and ginger.

There were a few other things I'm very reactive too as well like Thyme and Navy Beans, but they're pretty random stuff that I won't really miss.

Dave Traeger 08-20-2011 08:39 PM

Re: Bec's WOD Log
 
That's a fairly odd combination of foods to avoid?

Rebecca Roth 08-21-2011 10:31 AM

Re: Bec's WOD Log
 
[QUOTE=Dave Traeger;977032]That's a fairly odd combination of foods to avoid?[/QUOTE]

Yea, seems a little odd but I asked about that a bit. This tests was more to check digestive reaction to foods, not the stereotypical food allergy that triggers anaphylaxis. So these are things that you probably don't experience issues from until 2-3 days after eating and can be very specific foods, whereas the allergies you experience problems with immediately tend to occur in food families rather than specific individual foods.

Rebecca Roth 08-21-2011 07:05 PM

Re: Bec's WOD Log
 
Aug 21 - Paleo Challenge Week 3, Day 1

My meals are about to get a whole lotta repetitive.

11am - Pork Sausage, squash, red pepper, broccoli, onion
2pm - almonds, raisins
4:30 - coconut milk
8pm - Pork Sausage, squash, red pepper, broccoli, onion

Water, sleep, supplements

Rebecca Roth 08-22-2011 11:29 AM

Re: Bec's WOD Log
 
Aug 22:
WU - Runner stretch, 200m Run, band shoulder stretch, foam roll hips

WOD - "Angie"
100 Pullups (Grey Band)
100 Pushups (70x rack rung 3, 30x rung 4)
100 Situps
100 Squats

[B]Time: 27:28[/B]



[QUOTE=Rebecca Roth;882125]
Dec 21:
"Angie"
100 Pullups (jumping)
100 Pushups (25xrack, 75xknees)
100 Situps
100 squats
Time: 28:15[/QUOTE]

Rebecca Roth 08-22-2011 06:56 PM

Re: Bec's WOD Log
 
Aug 22 - Paleo Week 3, Day 2

5am - 1 baked egg (gotta finish what I got!)
6am - WOD
9am - 4oz chicken, 4oz artichoke hearts
11am - 2oz blueberries
12:30 - 4.5oz chicken, 6oz artichoke
2:30 - 2.5oz blueberries, 12 macadamia nuts
7pm - 8oz ground chicken, 6oz asparagus, 2oz mushrooms.

David Baxter 08-23-2011 03:21 AM

Re: Bec's WOD Log
 
:pepper::pepper:[QUOTE=Rebecca Roth;977454]Aug 22:
WU - Runner stretch, 200m Run, band shoulder stretch, foam roll hips

WOD - "Angie"
100 Pullups (Grey Band)
100 Pushups (70x rack rung 3, 30x rung 4)
100 Situps
100 Squats

[B]Time: 27:28[/B][/QUOTE]

wow - like the "other" Dave said re the foods


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