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

Rebecca Roth 08-23-2011 09:03 AM

Re: Bec's WOD Log
 
Aug 23:

WU - 2x (run 200m, flip 150lb tire + Jump in/out 3x, 10 walking lunges)

Skill - Snatch assistance - Burgener WU, Heaving Snatch Balance, Snatch Balance, Pressing Snatch Balance

WOD - EMOM for 15
5 OH Press (65 rx/me - 3x63, 6x53, 6x43lb)

Rebecca Roth 08-24-2011 09:38 AM

Re: Bec's WOD Log
 
Aug 23 - Paleo Week 3, Day 3

5am - 1 Baked Egg
6am - WOD
9:30 - 4 oz Tilapia, 8.5oz asparagus, 2oz mushrooms
12:30 - 4.5oz Tilapia, mixed greens, 1/4 avocado, 2oz yellow pepper, <1oz onion, 15 Kalamata olives
3pm - strawberries & rhubarb about 6 oz
5:30 - 1hr walk/jog
7:30 - 5.5oz tilapia, mixed greens, 1/2 avocado, 4oz yellow pepper, 8 olives, 2oz mushroom, 1 cup coconut milk

Misc - supplments, water, sleep

Rebecca Roth 08-24-2011 09:57 AM

Re: Bec's WOD Log
 
Aug 24:
WU - 2x (row 25m, 20 walking lunges, row 250m, 10 GHD situps, Row 250m, 10 OHS w/ bar)
Skill - SDHP
8x 33lb
3x 53lb
3x8 73lb

WOD - "Annie"
50-40-30-20-10
DUs
Situps

Time: 15:44 Rx

Very slow, my goal was 10-15m range so I'll take it, never satisfied though. Situps were very sore from the past 2 days wods, and my DUs were not good at all the first two rounds, so I think a realistic target is at least 3 minutes less next time.
Completing this as Rx was an EOY goal, and the first of the benchmark girls Rx'd.

David Baxter 08-24-2011 10:25 PM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;978296]

WOD - "Annie"
50-40-30-20-10
DUs
Situps

Time: 15:44 Rx


Completing this as Rx was an EOY goal, and the first of the benchmark girls Rx'd.[/QUOTE]

well done sweet as !!

Rebecca Roth 08-25-2011 12:15 PM

Re: Bec's WOD Log
 
[QUOTE=David Baxter;978582]well done sweet as !![/QUOTE]

Thanks!

Rebecca Roth 08-25-2011 12:25 PM

Re: Bec's WOD Log
 
Aug 24 - Paleo Week 3, Day 4

5am - 1 Baked egg (my last one)
6am - WOD
9am - 6oz Lamb (bone in), 5oz broccoli, 4 oz applesauce
11am - 4oz applesauce
1pm - 6.5oz lamb (bone in), 8oz broccoli
4pm - 1 pear (~8oz)
7pm - 5oz salmon, 10oz mixed veggies (snow peas, carrots, broccoli, cauliflower, onion, water chestnut)

Misc. - Sleep, water, supplements

Rebecca Roth 08-25-2011 12:35 PM

Re: Bec's WOD Log
 
Aug 25 -

WU - 200 jog, 5 min of band shoulder stretch, windmills, shoulder circles.
Skill - Snatch assistance (same as earlier this week) - Burgener WU, Heaving Snatch Balance, Snatch Balance, Pressing Snatch Balance

WOD - "JT"
21-15-9
HSPU (knees on 20" box)
Ring Dips (parallettes)
Pushups (hands on box)

Time: 17:34

Scaled it down pretty excessively and still struggled, been borderline t-rex arms for a couple days so this is about the last thing I wanted to see. One of the most muscle faily wods I've done.

Rebecca Roth 08-26-2011 09:32 AM

Re: Bec's WOD Log
 
Aug 25 - Paleo Challenge week 3 Day 5

5am - 4oz Cantaloupe, handful of pecans.
6am - WOD
9:30 - 7oz Ground Beef, 6oz mixed veggies (snow peas, carrots, broccoli, cauliflower, onion, water chestnut), 4oz applesauce
11:00 - 1 Pluot
1:00 - 8oz Shrimp, 10oz Broccoli/cauliflower
2:30 - 1 Pear
4:00 - 1 Pluot
7:00 - 5oz Ground Beef, 8oz mixed veggies (snow peas, carrots, broccoli, cauliflower, onion, water chestnut), 1/2cup coconut milk

Misc. - Sleep, water, supplements

Rebecca Roth 08-26-2011 12:48 PM

Re: Bec's WOD Log
 
Aug 26 -

WU - 2mi Bike, Walking Lunges, hollow body rocks, supermans, band shoulder stretch
Skill - Rope climbs (1 attempt, 15 ring pullups)
WOD - Overhead Squat 7000lb(men)/5000lb(women) Anyhow
Time: 5:55 - 65lbx76reps

Rebecca Roth 08-27-2011 02:07 PM

Re: Bec's WOD Log
 
Aug 26 - Paleo Challenge Week 3, Day 6

5am - handful of almonds, 1 disk unsweetened baking cacao, 2oz cantaloupe (needs tweaking, this was not sufficient for WOD)
6am - WOD
9:30 - 5.5 oz chicken, mixed greens, 4oz peppers, 1/4 avocado, sesame seeds, 8 olives
11:00 - 2oz blueberries
1:30 - 8oz ground chicken patty, 7oz yellow and green squash
3:00 - 3oz blueberries
7:00 - 6.5oz chicken, 9oz yellow and green squash
8:30 - smoothie - 6oz frozen fruit, 10oz coconut milk, 5tbsp almond butter

Rebecca Roth 08-29-2011 12:53 PM

Re: Bec's WOD Log
 
Aug 27 - Paleo Challenge Week 3, Day 7

11:30 - 6oz ground pork, 8.5 oz mixed veggies
12:00 - 4oz pumpkin, coconut flakes
1:00 - 1 pluot
2:30 - 30 min rock climbing
4:00 - 2tbsp almond butter, 2 celery stalks
8:00 - 8oz ground pork, 6.5oz mixed veggies

Misc. Sleep, water, supplements

Rebecca Roth 08-29-2011 12:56 PM

Re: Bec's WOD Log
 
Aug 28 - Paleo Challenge Week 4, Day 1

10:30 - 1 grapefruit
12:00 - 2tbsp cashew butter
1:30 - mixed greens, 8 artichoke hearts, 6 olives, 4oz albacore tuna, 1oz onion, 1tbsp EVOO
3:00 - 2.5oz bell pepper
4:30 - 1hr DDR
6:00 - 4oz Barramundi, 10oz broccoli & carrots

Misc. - Sleep, Water, Supplements

Rebecca Roth 08-29-2011 01:00 PM

Re: Bec's WOD Log
 
Aug 29:

WU - 2x(10 air squats, 10 Ring Dips, 10 OHS), box hip stretch, run easy 400m
Skill - KB Swings (I did 20x30lb + holds, 10x45lb, 10x53lb)

WOD - 5 Rounds
30 Back Squats (105rx/75lb me)
200m Run

Time: 21:07

Rebecca Roth 08-30-2011 08:42 AM

Re: Bec's WOD Log
 
Aug 29 - Paleo Challenge Week 4, Day 2

5:00 - 2 celery stalks, 4tbsp almond butter
6:00 - WOD
8:30 - 4oz barramundi, 10oz grilled zucchini & eggplant, 2oz grilled portobello slices
12:30 - 4oz barramundi, 8oz kale w/onions
2:30 - 4oz applesauce
5:30 - 1 hr walk/jog
7:00 - 8oz Duck
8:30 - 4oz Kale, 2 large Portobello caps

Misc. - Supplements, sleep, water

Rebecca Roth 08-30-2011 08:47 AM

Re: Bec's WOD Log
 
Aug 30 -

WU: 500m Row, shoulder stretching, band shoulder stretch, Burgener WU snatch & assistance
Skill: wall climbs 3x , 3x, 2x - first two were the best ever, was actually able to walk back pretty well

WOD: 12 Min AMRAP
400m Run - Buy In, then in remaining time as many rounds:
3 Hang Power Cleans (95 Rx/83me)
5 Pushups (rack rung 3)
7 Air squats

Rounds: 7 + 2 cleans

Rebecca Roth 08-31-2011 10:39 AM

Re: Bec's WOD Log
 
Aug 30 - Paleo Challenge Week 4, Day 3

5:00 - 2 celery stalks, 4tbsp sunbutter
6:00 - WOD
9:00 - 5.5oz chicken, 6oz Parsnip mash w/ coconut milk & coconut flakes
1:00 - 6.5oz chicken, 6oz Parsnip mash
3:00 - 6oz currants
7:00 - 9oz chicken, 6.5oz Parsnip mash w/ garlic

Misc. - Supplements, sleep, water

Rebecca Roth 09-01-2011 11:21 AM

Re: Bec's WOD Log
 
Aug 31 - Paleo Challenge Week 4, Day 4

8:00 - 4.5oz Beef, 5oz Pumpkin, mixed greens
11:00 - 1 pear
1:00 - 6.5oz beef, 8oz beets
6:00 - 8oz Beef, 6oz Pumpkin w/ coconut flakes
7:30 - Smoothie - 10oz coconut milk, 6oz blueberries, 2oz mango, 2tbsp cashew butter

Misc - sleep, water, supplements

Rebecca Roth 09-01-2011 11:32 AM

Re: Bec's WOD Log
 
Sept 1:

WU - 250m row, couch stretch, hamstring stretch, floor hip stretch, sit up to straddles, 200m easy run, runner stretch [B]400m ME run (1:48 PR)[/B]

Skill - Find 1RM Front Squat
5x 45lb
1x 75
1x 85
1x 95
1x 100
[B]1x 105
1x 115
1x 125
1x 130 PR![/B]

I had more in me if I wouldn't have started so low and had more time.

WOD -
5x FS at 65% - 85lb
5x FS at 75% - 95lb
5x FS at 85% - [B]110lb PR[/B]

David Baxter 09-01-2011 10:57 PM

Re: Bec's WOD Log
 
flipping feck Bec Fantastic front squats !!!

Rebecca Roth 09-02-2011 01:17 PM

Re: Bec's WOD Log
 
Sept 1 - Paleo Challenge Week 4, Day 5

5:00 - 6 figs, 2 strips of bacon
6:00 - WOD
8:30 - 4oz pork, 6oz potato/carrot/squash
1:00 - 6oz pork, 8oz asparagus
7:00 - 9oz pork, 6oz broccoli/cauliflower

MISC - water, supplements, sleep.

Rebecca Roth 09-02-2011 01:25 PM

Re: Bec's WOD Log
 
Sept 2 -

WU - (i missed a jog), tabata superman holds, strict TTB, 20 pushups, windshield wipers (no weights), shoulder wall stretch.
Skill - WALL CLIMBS (sonofa...) 3x3
WOD - 7 rounds
10 wall balls (13lb rx)
10 burpees

Time: I don't even know, it was bad, somewhere around 15-16 min.

Rebecca Roth 09-06-2011 10:49 AM

Re: Bec's WOD Log
 
Sept 2 - Paleo Challenge Week 4, Day 6

5:00 - 2 Celery Stalks, 4tbsp almond butter
6:00 - WOD
8:30 - 6oz Eggplant, 4.5oz Lamb, 2oz ****ake mushroom
12:30 - 5.5oz eggplant, 6.5oz lamb
3:00 - 1 apple
6:30 - 8oz lamb, 6oz collard greens, 2oz mushrooms

Misc - sleep, water, supplements

Discovered I absolutely do not like eggplant... it was a very long day.

Rebecca Roth 09-06-2011 10:52 AM

Re: Bec's WOD Log
 
Sept 3 - Paleo Challenge Week 4, Day 7

All day -Mint Water

11:00-2 slices beef (2-3oz), 1tbsp sunbutter
3:00 - 4 oz ground turkey, 1 large carrot, 1 small potato
5:00 - 1/2 yellow pepper
8:00 - 5oz swai, 4oz carrot, 2oz collard greens

Misc - Water, Sleep, Supplements

Rebecca Roth 09-06-2011 10:55 AM

Re: Bec's WOD Log
 
Sept 4 - Paleo Challenge Week 5, Day 1

9:30 - 24oz smoothie (mango, strawberry, macadamia, coconut milk)
1:00 - 4.5oz swai, 1 carrot
3:30 - handful of red vines at the movies
7:30 - 5oz duck, mixed green, 1/4 avocado, 2oz yellow pepper, 2oz mushroom

Misc - Water, Sleep, Supplements

Rebecca Roth 09-06-2011 10:58 AM

Re: Bec's WOD Log
 
Sept 5 - Paleo Challenge Week 5, Day 2

9:30 - 8oz coffee, 1 slice of cantaloupe
11:00 - 24oz smoothie - blackberry, mango, cashew, coconut milk
1:30 - 4.5oz duck, 2oz carrots, 4oz mustard greens
4:00 - 1 slice cantaloupe
5:00 - Jogged 3 mi, just under 40min
6:30 - 7.5oz swai, 1 yellow pepper, 3.5oz avocado

Misc - Water, Sleep, Supplements

Rebecca Roth 09-06-2011 11:12 AM

Re: Bec's WOD Log
 
Sept 6:

WU - band shoulder stretch, 200m jog, shuttle runs
Skills - Max rep Pullups min 30 (30 grey band, stopped twice), Max rep squats min 75 (75, stopped once), max handstand hold min 3 min (made it about halfway before dropping, then couldn't stay up for more than 15 or 20 sec)
WOD - 100 Burpees for time
Time: 11:03

Not my best, was pretty beat from running last night and the skill work this morning didn't help any.

Rebecca Roth 09-07-2011 01:05 PM

Re: Bec's WOD Log
 
Sept 6 - Paleo Challenge Week 5, Day 3

5:00 - 2 celery stalks, 4tbsp almond butter
6:00 - WOD
8:30 - 3.5oz Buffalo, 2 strips bacon, 6oz potato
12:30 - 4oz Buffalo, 2oz yellow pepper, 2oz avocado, 6.5oz brussels sprouts
2:30 - 6oz blackberry
6:00 - 4oz buffallo, 6oz brussels sprouts, 2oz avocado

Misc - sleep, water, supplements

Rebecca Roth 09-07-2011 01:14 PM

Re: Bec's WOD Log
 
Sept 7:

WU - box hip stretch, partner hip stretch, band shoulder stretch, bike 5 min, air squats, step over hurdles, plank to crouch.
Skill - Wheelbarrow - a little better than the last time, but still not good. not quite 3/4 way across the floor in 3 goes.
WOD -
100-60-30-15 Hollow Body Rocks (scaled with bent knees)
5-10-15-20 Overhead Squats (75lb as Rx)
Time: about 20:00 - rediculous

Bad day. I was weak and floppy, could barely keep up the OHS. I should've put on my oly shoes but I didn't, so I felt unbalanced. I should have focused more on keeping my shoulders locked, felt like I was progressively collapsing the whole time.

Rebecca Roth 09-08-2011 11:38 AM

Re: Bec's WOD Log
 
Sept 8:

WU - run/skip 1 lap ea, tabata superman rocks, tuck ups, band shoulder stretch, max strict pullups, lacross ball mobbin.
Skill - 100 DUs
WOD - 3 rounds
40 push presses (45lb as Rx)
30 squats
20 ring dips (box dips)
10 DUs

Time: 18:50

Rebecca Roth 09-09-2011 11:14 AM

Re: Bec's WOD Log
 
Sept 9:

WU - high knees, butt kicks, side steps, some plank hold variations, crunch holds, bridge ups, wall shoulder stretch, band shoulder stretch.
Skill - Find 1RM Overhead Press
5x 45lb
3x 55lb
1x 65lb
1x 70
[B]1x 75 PR[/B]
1x 76 - fail
1x 75.5 - fail

WOD - 5 reps OHP at 65%, 75% and 85%
5x 45lb
5x 55lb
5x 65lb (barely)


LP - Front Squat 3x5+ 95lb

Rebecca Roth 09-11-2011 05:19 PM

Re: Bec's WOD Log
 
Sept 7 - Paleo Challenge Week 5, Day 4

5:00 - 2 stalks celery, 4tbsp almond butter
6:00 - WOD
8:30 - 6oz coconut chicken, 8oz parsnip mash
12:00 - 6.5 oz coconut chicken, 8oz parsnip mash
1:00 - 1 orange
4:00 - 1 orange
7:30 - 4.5 oz coconut chicken, 2.5 cup artichoke heart w/coconut oil, 3oz parsnip mash

Rebecca Roth 09-11-2011 05:23 PM

Re: Bec's WOD Log
 
Sept 8 - Paleo Challenge Week 5, Day 5

5:00 - 4 turkish figs, 1 handful pecans
6:00 - WOD
9:00 - 6oz tuna, 2oz mango, 5oz mashed cauliflower
11:00 - 4oz applesauce
1:00 - 6oz tuna, 2oz mango, 10oz mashed cauliflower
3:00 - 12 california figs
7:30 - 4 oz turkey, 8oz cauliflower mash, 4oz applesauce

Rebecca Roth 09-11-2011 05:27 PM

Re: Bec's WOD Log
 
Sept 9 - Paleo Challenge Week 5, Day 6
5:00 - 2oz turkey, 1 handful macadamia nuts
6:00 - WOD
8:00 2.5oz butter nut squash
9:00 - 4oz lamb, 6oz potato
11:00 - 1/2 yellow pepper
3:00 - 8oz Elk, 6oz rutabaga, 1 apple
5:00 - 1/2 yellow pepper
7:30 - 40min row

Rebecca Roth 09-11-2011 05:30 PM

Re: Bec's WOD Log
 
Sept 10 - Paleo Challenge Week 5, Day 7

9:00 - 3 oz strawberry, 1 handful macadamia nuts, iced mint water
1:30 - 4oz elk, 10oz asparagus
4:00 - 8oz strawberry
7:30 - 6.5oz Elk, 12oz asparagus
8:30 - 1 yellow pepper

Rebecca Roth 09-11-2011 05:34 PM

Re: Bec's WOD Log
 
Sept 11 - Paleo challenge week 6, day 1

9:30 - 8oz coffee, 2oz turkey
11:00 - 1hr walk/jog
5:30 - 10oz Bison, 6oz portobello mushroom, 2oz sunflower greens, 2tbsp coconut oil
6:30 - 2 handfuls pistachios, 1/2 cup coconut milk

Meghan Reid 09-12-2011 05:47 AM

Re: Bec's WOD Log
 
Where do you get your artichoke hearts? Canned/jarred or do you cook them from fresh?

Rebecca Roth 09-12-2011 12:28 PM

Re: Bec's WOD Log
 
[QUOTE=Meghan Reid;984446]Where do you get your artichoke hearts? Canned/jarred or do you cook them from fresh?[/QUOTE]

I use TJs plain frozen ones - [url]http://www.thekitchn.com/thekitchn/ingredients-vegetables/good-product-frozen-artichoke-hearts-from-trader-joes-124115[/url] (wfs)

Rebecca Roth 09-12-2011 07:17 PM

Re: Bec's WOD Log
 
Sept 12;

WU - high knees, butt kicks, side steps, plank hold variations, wall squats, bear crawl, crunch holds, lacrosse ball, tabata double unders

Skill - Find 1RM Deadlift
10x 45lb
5x 65lb
5x 115
2x 165
1x 195
1x 215
[B]1x 235 PR[/B]

WOD:
5x @ 65% - 135lb
5x @ 75% - 155lb (4-1)
5x+ @ 85% - 175lb (2-2-1)

Went a little lighter on my sets, cause I was spent. Over all pretty unhappy, I got the PR, but form was crapful - really about as bad as possible. I hate the idea of sandbagging and not pushing hard enough, but I'm going to have to reset and fix my DL before I go for anything heavy again.

Rebecca Roth 09-13-2011 10:58 AM

Re: Bec's WOD Log
 
Sept 12 - Paleo challenge week 6, day 2

6:30 - 15 brazil nuts
10:00 - 4oz coconut chicken, 4.5oz portobello, 2.5oz sunflower greens
11:00 - 1 apricot
1:30 - 4.5oz Elk, 5oz red kale
5:00 - 10 brazil nuts, 1 Apricot
6:30 - WOD
8:00 - 5oz beef, 4.5oz Kale.

Rebecca Roth 09-13-2011 11:05 AM

Re: Bec's WOD Log
 
Sept 13:
WU - 400m Run, squats, sit ups, windmills, 400m run

Wod - "Filthy Fifty"
50 Box Jumps (20" - half as jumps, half step ups - I opted to protect my shins for this weekend)
50 Jumping Pullups
50 KBS (35lb as Rx)
50 Walking Lunges
50 KtE (getting really close)
50 Push Press (33lb as Rx)
50 Back Extensions (Supermans)
50 Wall Balls (13lb as Rx)
50 Burpees
50 Double Unders (150 singles)
Time: 32:15

[QUOTE=Rebecca Roth;923609]Apr 7:
Wod: "Filthy Fifty"
50 Box Jumps (3x 45lb bumpers, about 16-18"?)
50 Jumping Pullups
50 KBS (25lb as Rx)
50 Walking Lunges
50 KtE
50 Push Press (33lb as Rx)
50 Back Extensions (Supermans)
50 Wall Balls (13lb rx, 10lb me)
50 Burpees
50 Double Unders (Lateral jumps)

Time: 32:23[/QUOTE]

Also, it's a miracle, my weight finally moved this week for the first time since Feb. Fingers crossed that it keeps going.


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