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

Rebecca Roth 09-14-2011 12:41 PM

Re: Bec's WOD Log
 
Sept 13 - Paleo challenge week 6, day 3

5:00 - 2 handfuls walnuts
6:00 - WOD
8:30 - 6oz beef, 4oz rainbow chard, 4oz rutabaga
12:00 - 1.5 cup grapes
2:00 - 6oz Beef, 4oz chard, 4.5oz rutabaga
5:30 - 1/2 cup grapes
7:30 - 16oz smoothie - blackberry, strawberry, coconut milk



WTF. Down another lb today, I give up at trying to understand how this actually works.

Rebecca Roth 09-15-2011 12:56 PM

Re: Bec's WOD Log
 
Sept 14 - Paleo Challenge week 6, Day 4

7:00 - 2 tbsp sunbutter
8:30 - Coffee, 5oz tuna, 1oz peach, 1oz onion, 4oz yellow squash, 2.5oz collard greens.
12:00 - 5.5oz tuna, 1oz peach, 1oz onion, 6oz yellow squash, 2oz collard greens
3:30 - 1 apricot
7:00 - 8.5oz duck, 6oz collard greens

-sleep

Rebecca Roth 09-15-2011 01:02 PM

Re: Bec's WOD Log
 
Sept 15:
WU - 1 lap bear crawl, 1 lap high knee skip, 1 lap sprints with a 360 and 180 turn, 1 lap frog jumps (this hurt like *#&^, the inner part of my thigh at the joint with my hip was brutally sore for unknown reason today), situp to straddle.

WOD -
Row 1600m (6:58)
rest 3min
Row 1600m (7:10)
rest 3min
row 1600m (7:20)

(total) Time: 27:??

Disappointed a bit, I had hoped for more like 6:30-6:50 range, but I am too sore and tired.

Rebecca Roth 09-17-2011 04:55 PM

Re: Bec's WOD Log
 
Sept 17: WOOT WOOT FGB6

WOD: "Fight Gone Bad"
3RFT, 1 Minute at each station, 1 Minute rest between rounds
Wall Balls - 14lb
SDHP - [B]55lb[/B]
Box Jumps - 20"
Push Press -[B] 55lb[/B]
Row for Calories

Total: 200 Rx+

[QUOTE=Rebecca Roth;874848]
Dec 3:
"Fight Gone Bad"
3RFT, 1 Minute at each station, 1 Minute rest between rounds
Wall Balls - 13lb
SDHP - 45lb
Box Jumps - 20" (done as Step ups)
Push Press - 45lb
Row for Calories

Reps: 76+68+60 = 204
[/quote]

The event was hosted at another affiliate, one I haven't been to before, had about 15 girls and 30 guys competing. 55lb was heavy, I can push press 45lb all day, but 55 got tiring real fast. It was a great time though, I even had one of this years games competitors judging me, which probably helped me push harder! Oh, and I didn't come last or even close, so that's a win :)

Rebecca Roth 09-18-2011 02:10 PM

Re: Bec's WOD Log
 
Sept 15 - Paleo Challenge week 6, Day 5

5:00 - 2 Figs, 1 apricots, 1 tbsp almond butter
6:00 - WOD
8:00 - 2.5oz apple & blueberry puree
1:30 - 4.5oz chicken, 8oz Brussels sprouts
6:30 - 5oz chicken, 8oz Brussels sprouts

- sleep

Rebecca Roth 09-18-2011 02:12 PM

Re: Bec's WOD Log
 
Sept 16 - Paleo Challenge week 6, Day 6

7:00 - 4 figs
8:30 - 1 apple
1:00 - 6.5oz Pork steak, 8oz Asparagus
7:00 - 9oz Pork steak, 8oz Asparagus

Rebecca Roth 09-18-2011 02:15 PM

Re: Bec's WOD Log
 
Sept 17 - Paleo Challenge week 6, Day 7

7:30 - 2oz Ground Turkey, 1 handful of cashews
11:00 - WOD
12:00-2:00 - 4oz butternut squash, 2oz chicken, 2oz jerky, 1 handful brazil nuts
3:00 - 24oz cherry malt
6:00 - 6oz Pork, 3.5 oz potato, 4oz broccoli

Rebecca Roth 09-19-2011 12:05 PM

Re: Bec's WOD Log
 
Sept 18 - Paleo Challenge week 7, Day 1

11:30 - 8oz coffee, 1 grapefruit
1:30 - 4oz chicken, 2oz avocado
6:00 - 6.5oz ground beef, 2 mustard green leaves, 4oz broccoli, 2oz potatoes

Rebecca Roth 09-19-2011 07:10 PM

Re: Bec's WOD Log
 
Sept 19:

WU - 5 laps running around the gym, 1 lap ea way side shuffle, 2x across - walking lunges, bear crawl, sprint. 5-4-3-2-1sec plank & pushup hold, 5-4-3-2-1sec hollow & tuck hold. wall shoulder stretch, sumo squat 6in from wall, box hip stretch.

Skill - 20 air squats
5x front squat, push press 33lb
5x front squat, push press 53lb
3x front squat, push press 63lb
5 thrusters 63lb

WOD: EMOM 15min For Rounds
Start with 1 Thruster(115/75rx) add 1 rep each min until you cannot complete reps within a minute. Once you reach your limit, strip the bar and complete all remaining rounds with bar only.
Rounds: 11 @ 63lb

This was a serious gut check! I went in to it really wanting to push my limits because I feel like maybe I've been holding back and pacing myself more than I should at times, and I definitely can say I went until I could go no more.

Rebecca Roth 09-20-2011 07:57 AM

Re: Bec's WOD Log
 
Sept 19 - Paleo Challenge Week 7, Day 2

7:00 - 1c Kefir
9:00 - 3oz ground beef, 4oz mustard greens, 1oz portobellos, 4tbsp parsnip w/ coconut.
2:00 - 3.5oz ground beef, 6oz portobellos, 4oz parsnip w/ garlic
6:30 - WOD
8:00 - 2c Cherry juice w/ chia meal, 4oz chicken.

- sleep, eating 2hrs before bed

Rebecca Roth 09-20-2011 08:03 AM

Re: Bec's WOD Log
 
Sept 20 -

WU - row 400m, leg swings (front & side), ring dips (red band), pullups, handstand pushups (pike on box), wall climbs (bleh).

WOD - 4 Rounds
7 Man Makers (rx 30lb/1x20lb, 3x 15lb)
3 75ft Farmers Carry (")

Time: 18:42

Rebecca Roth 09-21-2011 12:42 PM

Re: Bec's WOD Log
 
Sept 20 - Paleo Challenge Week 7, Day 3
5:30 - 2 handfuls walnuts, 1c kefir
6:00 - WOD
8:00 - Turkey & Sw Potato babyfood
10:00 - 4.5oz cod, 3.5oz spinach, 8oz parsnip
1:30 - 5oz cod, 2oz spinach, 6oz butternut squash
7:30 - 6oz lamb, 5oz potato, 2oz mushroom, 6.5oz spinach.

-sleep

Rebecca Roth 09-22-2011 09:16 AM

Re: Bec's WOD Log
 
Sept 21 - Paleo Challenge Week 7, Day 4

7:00 - 1c Kefir
8:30 - 4oz mahi mahi, 2oz mango, 1.5oz onion, 2oz mushroom, 6oz carrot
1:00 - 4.5oz lamb, 10oz potato, 2oz mushroom, coconut oil
4:00 - tiny piece of cocolate, pb, marshmallowy brownie thing. like 1/2in square.
7:00 - 4oz chicken, 2 strips of bacon, green salad, 2tbsp evoo.

Rebecca Roth 09-22-2011 07:41 PM

Re: Bec's WOD Log
 
Sept 22:

WU - laps around the gym, 4x jump up/sprint/5burpees, 40 hollow body rocks, 40 double unders, band shoulder stretch.

Skill - Clean & Jerk
Burgener WU
5x 33lb
5x 63lb
3x5 83lb
Not very happy, my form wasn't great, I was so tired and sore I couldn't get aggressive, had no speed, and wasn't getting much of a jump/drop.


WOD - Bike for distance

Work:Rest
2 min: 1 min
1 min:45 sec
45 sec:30 sec
30 sec:15 sec
30 sec:15 sec
45 sec:30 sec
1 min:45 sec
2 min:finish

Total - 3.49 mi

Again not very happy, I thought I should've had 4 at least.

Rebecca Roth 09-23-2011 03:46 PM

Re: Bec's WOD Log
 
Sept 23:

Any way you want...
FOR TIME
7 Rope Climbs
50 Ring Push Ups(box)
100 Box Jumps(24/20)
200 Double Unders

Time: DNF

Well crap. My first DNF and it was an epic one ending at the hospital. Everything was going fine, not fatiguing or anything, and happened to hit the box with one of my feet on the way up which pushed it back.. so when I should have landed instead I came down catching the base of my kneecap on the box. Took off a good chunk down to the bone, had to have stitches and a tetanus shot, but not really hurting, just stiff and sore. Stitches stay in for 10 days and no gym for about 2 weeks :(

Rebecca Roth 10-11-2011 09:51 AM

Re: Bec's WOD Log
 
Oct 10th:

Stitches came out this morning, still pretty gnarly, but decided to hit the gym in the evening and SO glad to be back at it (and for such an awesome WOD). Did alot of scaling to keep from overdoing it, and also can't kneel or put any weight on my knee.

WU - grapevines, burpees, side shuffle, pushup to crouch, plank lunges, run (200m easy, 400m max effort - 2:08 easy jog)
Skill - Ring Pushups (on one knee) & negatives
WOD - 10 rounds
2 Hang Power Cleans (rx 85/ 65 me)
2 Push Jerks
2 Front Squats

Time: 4:24 - took it slow & steady, went through 5 rounds before setting the bar down.

Rebecca Roth 10-13-2011 07:52 PM

Re: Bec's WOD Log
 
Oct 13:

WU - bear crawl, walking lunges, some weird leg over hurdles things, couch stretch (modified for the hurt leg)

Skill - DUs, took it easy and stuck with slow singles for the whole things.

WOD:
1 Mile Run (10:45!)
100 DUs (300 singles - I did 187 and stopped because my knee started feeling it)
1000m Row (4:29)

Time: 18:05

Pretty okay with a 10:45 mile, 4 days after getting stitches out. Considering when I started I was nowhere close to even breaking a 15min mile, and now a steady jog is just over 10min, I'll take it. :kicking0:

Rebecca Roth 11-08-2011 10:03 AM

Re: Bec's WOD Log
 
October 15:
Warrior Dash - Completed all obstacles 56:50.05

October 18:

Tabata Row for Calories - 54 cal

WOD: AMRAP in 10
1 Power Snatch (65rx/53me)
1 Hang Power Snatch
1 Hang Squat Snatch

Rounds: 21 + 1 Power Snatch

Rebecca Roth 11-08-2011 10:12 AM

Re: Bec's WOD Log
 
Nov 8:

Back from vacation and ready to hit it, sick of being out of the gym.

WU: row 300m, 2x (10 ea OHS, Pullups, Pushups, V/Tuck ups)
Skill: rope climbs/Rope Pullups

WOD: 15 rounds
1 Rope Climb (sub 7 pullups - grey band)
3 HSPU (sub knees on box)
6 Burpees
9 Sit Ups

Time: 35:00

Rebecca Roth 11-10-2011 11:03 AM

Re: Bec's WOD Log
 
Nov 10:

WU - jog laps around the gym, 2x (10 ea OHS, Pullups, situps, supermans, samson stretch)

Skill - Deadlift
5x 33lb
10x 83
5x 133
4x3 163
3x3 153
3x3 133
Bad. I even went conservative at 163, but couldn't keep with it anyway, clearly being off so long has hurt my DL strength :(

WOD - 4 rounds
25 Push Press (45lb)
50 air squats

Time: 14:31 Rx

Rebecca Roth 11-14-2011 08:39 PM

Re: Bec's WOD Log
 
Nov 14:

WU - 300m row, 2x (10 ea OHS, supermans, hollow body rocks, pullups, ring dips)

Skill - Hang Power Clean: burgener warmup, HPC 5x33lb, 5x53lb, 10x2x63lb

WOD - 4 rounds
30 DU (started with DUs, switched to 100 singles)
20 OHS (45lb rx)
15 wall balls (13lb rx)

Time: 18:26

Rebecca Roth 11-15-2011 02:18 PM

Re: Bec's WOD Log
 
Nov 15:

WU - laps, bear crawl, burpee broad jump, grapevine

Skill - Snatch Balance
burgener wu, pressing snatch balance, snatch drops, heaving snatch balance
5x2x73lb Sn Bal
3x2x63lb

WOD - 21-15-9
KB Swing (53rx, 45lb me)
Box Jumps (24" rx, Step Ups me)

TIME: 5:44

Cash Out - 25 burpees

Rebecca Roth 11-18-2011 10:00 AM

Re: Bec's WOD Log
 
Nov 17:

WU - 2x (Sprint fwd, sprint backward, high knees, butt kickers, side shufflex2), 10 cavemans

Skill - Muscle Ups. Transition from Knees, transition using bands, dips.

WOD - 10 min AMRAP
10 Front Squats (85rx/63me)
10 CTB Pullups (grey band, not CTB)

Rounds: 4 +15 reps.

Rebecca Roth 11-21-2011 06:39 PM

Re: Bec's WOD Log
 
Nov 21:

WU - run laps, 2x (10 cavemans, 10 burpees, 10 situps, 10 pullups)

Skill - Overhead Strict Press
10x2 @ 53lb

WOD - Air Force WOD (53lb)
Time: 15:45 - not too bummed, coming back from a long time off I wasn't expecting to match my previous time. Burpees were my downfall.


[QUOTE]
July 28:

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
[/QUOTE]

Rebecca Roth 11-28-2011 11:17 AM

Re: Bec's WOD Log
 
WU - bike 2 mi, 2x (10 air squats, 10 ring dips, 10 OHS, 10 situps)
Skill - strict pullups. 2x10 grey band & a little help at the top.. stupid pullups.
WOD -
150 Pushups (rack rung 3, 4, 6)
sprint 150ft every time you stop doing pushups.

Time: 19:??

Rebecca Roth 12-01-2011 03:12 PM

Re: Bec's WOD Log
 
Nov 30:

WU - run laps, side shuffle, butt kickers, high knees forward & backward
Skill - 3x (10 dips - red then blue band, 10 Bulgarian split squats)
WOD - 3 rounds
Row 500m
15 KBS (35lb rx)
10 Thrusters (63lb rx)
Time - 16:50 not very happy with this one, I've been really struggling with what weights to use since getting back from time off, between that and the soreness from monday thrusters were not very good.

Rebecca Roth 12-01-2011 03:21 PM

Re: Bec's WOD Log
 
Dec 1:
WU - run laps, bear crawl, tuck ups, pushups, split stretch.
Skill - strict press 40x 33lb
WOD - 15 minute time limit
Row 1500m (6:35.3)
Find 1Rm Jerk (103lb) - stopped early, shoulders had nothing, couldn't lock it out.

Rebecca Roth 12-06-2011 12:39 PM

Re: Bec's WOD Log
 
Dec 5:
WU - Run 3 min, 4x sprint 75ft + 4 burpee tuck jumps, hollow body hold half tabata, superman holds, shoulder wall stretch, prayer stretch holds.
Skill - Muscle Ups - Hold in dip position (red band), transitions (green band)
WOD - 15 rounds
1 Power Clean (63lb/80lb rx)
1 Hang Power Clean "
1 Hang Squat Clean "

Time 4:50

Rebecca Roth 12-08-2011 03:08 PM

Re: Bec's WOD Log
 
Dec 7:
WU - Bike 2 Mi, shoulder band stretches.
Skill - Pullup clinic - superman/hollow on the floor and standing, speed/power drills, kip with no pull, kip with pull & hold, pullups.

WOD - 10 Minute AMRAP - 45 sec work/15 sec rest
1 air squat + 1 wallball (13lb rx) = 1 rep

Reps: 61 - not an awesome number but this was the best I've felt on wall balls ever.

Rebecca Roth 12-13-2011 03:05 PM

Re: Bec's WOD Log
 
Dec 12:
WU - run 10 laps, 5 rounds of cindy, half tabata tuck ups
Skill - Hand stands
WOD - 4 rounds
1 minute OHS for reps (63 rx/53 me)
2 minutes rest
1 minute Handstand Hold
2 minutes rest

Reps - 15+14+13+14 = 56

Rebecca Roth 12-21-2011 09:17 AM

Re: Bec's WOD Log
 
Dec 15:

Skill - Ring Dips (red band), Ring Rows

WOD
5 Hang Power Snatches (33)
5 Hang Squat Snatches (33)
5 Power Snatches(43)
5 Squat Snatches(43)
5 Squat Snatches (43)
5 Squat Snatches (43)

Cash Out = 200 DUs(40 DUs + 300 singles)

Rebecca Roth 12-21-2011 09:19 AM

Re: Bec's WOD Log
 
Dec 19:

WU - 4x(10 Air Squats, 100 Singles)

WOD - Buy in - 50 KB Swings (18) Subbed for ball slams
4 rounds:
10 OH Press (43lb)
30 sec OH Hold

Rebecca Roth 12-21-2011 09:24 AM

Re: Bec's WOD Log
 
Dec 21:

WU - tabata DU + Hollow body holds, Box squats/stretch, 3 way shoulder stretch

Skill - Bar Muscle ups (Ring Pullups, jumping bar muscle up)

WOD - EMOM 10
3 Back Squats (113lb 7 rounds, 93lb 2 rounds - rx was BW, not even close)
Jumping Air squats for reps in remaining time.
Reps: 74

Rebecca Roth 12-22-2011 11:51 AM

Re: Bec's WOD Log
 
Dec 22:

WU - 2x (5 laps, 10 ring dips - red, 10 pullups - green, 10 tuck ups), band shoulder stretches, shoulder mob against the wall.
Skill - clean
WOD - All bumpers across the room, start with empty bar, must take off and return them to their starting position (i.e. run back & forth) when changing weights.

21 Hang Power Cleans (65lb)
15 Power Cleans (75lb)
9 Clean & Jerks (95 lb)
10:48

Rebecca Roth 12-23-2011 10:58 AM

Re: Bec's WOD Log
 
Dec 23:
WU - run 5 laps, 2 laps high knees, 2 laps butt kickers, 1 lap side shuffle, 1 lap bear crawl. band shoulder stretches.
Skill - Windshield Wipers on the floor and on the bar.

WOD -
Row 43 Cal
Bike 2 mi
Row 30 Cal
Bike 2 mi
Row 18 cal

Time: 17:36

Rebecca Roth 12-29-2011 10:17 AM

Re: Bec's WOD Log
 
Dec 27:

"DT"
5 RFT @(100rx/83me)
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Time: 12:40

Rebecca Roth 12-29-2011 10:22 AM

Re: Bec's WOD Log
 
Dec 28:
SKill - Skin the Cats, could not get upside down

WOD- 4 Rounds
150 ft Broad Jumps
1 min Pull Up Hold (grey)

Time: 13:17 - holds were brutal.

Rebecca Roth 12-29-2011 10:27 AM

Re: Bec's WOD Log
 
Dec 29:
Skill - Wall climbs - to pike, not to handstand.

WOD -
10 Deadlifts @ 85% of 1rm
15 ab mat sit ups
8 Deadlifts @ 75% of 1rm
15 ab mat sit ups
6 Deadlifts @ 65% of 1rm
15 ab mat sit ups
4 Deadlifts @ 55% of 1rm
15 ab mat sit ups
2 Deadlifts @ 45% of 1rm
15 ab mat sit ups

Time: 10:15 @ 183, 163, 143, 133, 113lb

Rebecca Roth 01-03-2012 02:23 PM

Re: Bec's WOD Log
 
Jan 3:

WU - 2x(bike 1mi, 10 OHS, 10 pushups, 10 situp to straddle, 10 superman)
Skill - Find 5RM weighted Pullup (got 5 strict PU on the grey band, 3 on the green band - progress) and 3RM DL (183lb)

WOD - EMOM 12 minutes
2 Power Snatches (75rx/63me)
4 burpees

Pretty stoked, we are apparently doing CFFB workouts all this month, hoping to see a return to my strength numbers from last fall or better.

Rebecca Roth 01-04-2012 10:49 AM

Re: Bec's WOD Log
 
Jan 4:

WU - 2 laps(run, high knees, buttkicks), inchworms, walking lunges, pushups, supermans. Band shoulder/hip stretch
Skill - GHD Hip/Back Extension.

WOD - 21-18-15
KBS (53rx/40 me)
K2E (tuckups then situps)
Double Unders

Time: 9:3?


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