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

Rebecca Roth 01-06-2012 12:04 PM

Re: Bec's WOD Log
 
Jan 6:

WU - Row 500m, tabata Row for Cal (52 cal), OHS & holds.
Skill - Free standing handstands - got good kickups against the wall, can hold solid, but moving my feet away from the wall doesn't last too long maybe ~5 seconds.

WOD -
5 Minutes Burpees
4 Minutes OHWL (25lb rx)
3 Minutes Pullups (Band #1)
2 Minutes Deadlifts (135rx/123me)
1 Minute KBS (35rx)

Total Reps: 163

Rebecca Roth 01-11-2012 12:42 PM

Re: Bec's WOD Log
 
Jan 11: Been out sick since Fri, first day back at it.

WU - 8 laps run, high knees, butt kicks, walking lunges, pushups, superman/hollow body holds, pullups

Skill - burgener WU,
max pushups (7-9-8),
1RM Power Snatch - 5x 33lb, 3x 53lb, 1x 63, [B]1x 83 (ties PR)[/B], 1x 93 F, 1x 88 F.

WOD: 7 Rounds
1 min to:Row for Calories
1 min to: 2 Burpees
10 KB swings(35)

Total Cal = 94 Rx

Rebecca Roth 01-16-2012 05:07 PM

Re: Bec's WOD Log
 
Jan 16:

WU - Row 1k, run 4 laps, bear crawl, 2x (double unders, hollow body rock/hold, superman hold)
Skill - Max rep pullups, mobility, Max rep Dips

WOD - 3 Rounds
4 Back Squats (93lb RX)
8 Power Cleans "
16 Deadlifts "

Time: 10:21 rx

Struggled with the power cleans today, coming back from being sick (I thought I was getting better last time, not so much) it was generally rough.

Rebecca Roth 01-18-2012 04:25 PM

Re: Bec's WOD Log
 
Jan 18:
WU - run 3 laps, 2x (250m row, 20 pushups, 10 situp to straddle, 10 inch worms)

Skill -
3x3x3x3x3 Deadlift: 123, 143, 153, 173, 188
Max Pushups in between DL sets - max 12.

WOD - AMRAP 10m
3 GtoO(100rx/83me)
4 Strict Rope Pull Ups
5 Burpees

Rounds: 5 + 2 reps

Rebecca Roth 01-19-2012 02:17 PM

Re: Bec's WOD Log
 
Jan 19:

WU: 2x(tabata DU, 5 PU, 10 situp to straddle, 15 air squats)

WOD: 6 rounds
20 Ball Slams(20lb RX)
20 DB Hang Pwr Cleans(20lb Rx, I got stuck with kettlebells, could've done more with DB)
10 TTB (subbed abmat situps, still close but not quite to K2E)

Time: 19:31

Rebecca Roth 01-23-2012 01:00 PM

Re: Bec's WOD Log
 
Jan 23:

WU - Bike 1 Mi (pre-class), Row 1000M, 20 air squats, 10 tuck ups, 10 pullups

Skill -
1RM Back Squat - 5x 33lb, 3x 53lbs, 1x 73, 1x 83, 1x 103, 1x 113, 1x 133, 1x153 - Fail, ran out of time. It's been way too long since I've squatted.
Max rep Dips - 6x red band

WOD:
10!:Stationary BB Lunges(63 Rx)
60 ft. Bear Crawl
10!:Push Ups (Knees)

Time: 15:3?

Rebecca Roth 01-26-2012 02:41 PM

Re: Bec's WOD Log
 
Jan 26:

WU: Row 1k, Row 250m, Ride 1:30, Row 250, Ride 1:30, Shoulder wall stretch, windshield wipers.

Skill: DUs

WOD:
3 Rope Climbs (21 strict pullups)
150 DU/300 SU
Time: 6:17

Rebecca Roth 01-27-2012 03:51 PM

Re: Bec's WOD Log
 
Jan 27:

Warmup - 5 laps around the gym, 5 sprints across the gym. 2x 10 sit up to straddle, 10 rind dips, 10 OHS

Skill - Snatch Balance
Bunch with pvc
sets of 3 with 33lb bar
2x2 53lb

WOD: "Nancy"
400m Run
15 OHS (rx 65/me 45)
Time: 19:09 - A bit disappointed, but considering we were running on ice I was not going all out either.

[QUOTE=Rebecca Roth;905486]
Feb 19:
"Nancy"
5 Rounds
400m Run
15 OHS (rx 65/me 45)
Time: 20:25[/QUOTE]

Rebecca Roth 01-31-2012 11:34 AM

Re: Bec's WOD Log
 
Jan 31:
WU - 2mi Bike, run laps, bear crawl 1x, lunges 1x, inch worms x 10, sit up to straddle x10, push ups x10. couch Stretch

Skill - Pushups, Pull ups, squats

WOD - "Cindy"
20 Min AMRAP
5 Pullup
10 Push Ups (rack)
15 Pull Ups (green band)

Rounds: 11 + 2 pullups

Rebecca Roth 02-02-2012 07:56 PM

Re: Bec's WOD Log
 
Feb 2:
WU - 5 Minutes DUs, Run Laps, Cavemans, Pushups, Squats, Band Shoulder stretch, box hip stretch

Skill - Burgener Warmup, Hang Power Cleans
10x2 73lb

WOD - 30 Muscle Ups - sub 3 pullps (green) + 3 Dips (red band, then scaled to games std pushups)
Time: 22.5 Rounds in 14 Minutes - ran out of time.


[QUOTE=Rebecca Roth;973784]Aug 11
WOD - 30 Muscle Ups - sub 3 pullups (grey band) + 3 Dips (used paralletes) per MU
Time: 16:38
[/QUOTE]

Rebecca Roth 02-03-2012 01:25 PM

Re: Bec's WOD Log
 
Feb 3:
WU - Row 500m, run laps, OHS, bear crawl, sit up to straddle. Couch Stretch, hip box stretch.. something else.

Skill: Snatch Complex
Burgener WU
6x (I think) - 63lb Power snatch, Hang Power Snatch, Full Squat Snatch (without releasing)

WOD: 4 Rounds
3 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press) - 95rx/63me
6 Burpee Lateral Box Hurdles 20" - (Scaled to burpee lateral bar hurdles)
9 Barbell Rollouts (like ab roller) - (scaled to Ring rollouts)

Time: 13:59

Rebecca Roth 02-07-2012 04:52 PM

Re: Bec's WOD Log
 
Feb 6:
WU - Bike, Bear crawl, Inch Worms, couch stretch, sprints, hollow holds, pullups, band stretch, squats.

SKill - Press
9x2 65, 1x2 70lb

WOD - 4 Rounds
40 DUs (subbed 80 Singles)
300 m Row
20 Box Jumps(used 3x 45lb bumpers)
10 Pull ups (20 Jumping Pullups)

Time: 20:31

Rebecca Roth 02-07-2012 04:56 PM

Re: Bec's WOD Log
 
Feb 7:

WU - Run Laps, shoulder rolls, bear crawls, situp to straddle, splits, bully stretch, squats, 2 min double unders

Skill - Ring Dips & Hollow Body holds
6 sets:
- hold on rings 10 sec ea at top and at bottom of dip
- hollow hold 30 sec

WOD - 15 Min AMRAP
25 DUs (75 singles)
5 Wall Climbs (sub 30 sec handstand hold)

Rounds - 8 + 36 Single unders.

Rebecca Roth 02-09-2012 07:40 PM

Re: Bec's WOD Log
 
Feb 9:

WU: Run Laps, crab walk across, sit ups, bear crawl across, lunges across, jump squats, box hip stretch.
Skill: Double Unders - still couldn't hit 10 in a row.

WOD: 21-18-15-12-9
Burpees
Box Jumps (scaled to 3 bumpers jumps for the first 3 rounds, then step ups)
KBS (35lb RX)

Time: 15:31 i think. surprisingly rough!

Was awesome coming in to the gym today, all the equipment is cleared out, 5000 sq ft of empty space, and there are palettes of brand new gear loaded in for the competition (some of which I'm taking home after :)) this weekend. More bumpers, Kbs, dumbbells and plyo boxes than I've ever seen before, combined. With nearly 200 competitors, this is going to be crazy.

Rebecca Roth 02-14-2012 01:52 PM

Re: Bec's WOD Log
 
Feb 14:

Warm Up - 2x (row 250m, run laps, 10 OHS, 10 burpees, 10 pushups, 10 sit up to straddle), splits, partner rack stretch.

Skill - Front Squat
4x3 - 73lb
3x8 - 73lb

WOD -
21-15-9 Front Squat(scaled 63)
after each set - 8 Farmers Walk(35lb DB)
Time: 11:25

Rebecca Roth 02-16-2012 03:00 PM

Re: Bec's WOD Log
 
Feb 15: 3x5 Press 63lb

Feb 16:
WU - row, run laps, dislocates, push ups, situp to straddle, bear crawl, crab walks, hollow hold, samson stretch. Max effort row 250m, without foot straps (58.6) with foot straps (54.2).

Skill - Muscle Up - Ring Rows, False Grip, Jumping Ring Pullups

WOD - Death by Back Squat (rx 120lb/me 93)
Rounds 1-10 = 55reps total

Endurance set - 63lb x 12 reps.

Rebecca Roth 02-17-2012 12:19 PM

Re: Bec's WOD Log
 
Feb 17:
WU - run laps, OHS, med ball cleans, push ups, sit up to straddle, bear crawl, crab walks, prayer stretch, samson stretch

WOD -
Row 2km
30 Wall Balls
Row 1km
20 Wall Balls
Row 500m
10 Wall Balls

Time: 24:48

Rebecca Roth 02-20-2012 03:56 PM

Re: Bec's WOD Log
 
Feb 20:
1x5 DL 133lb
3x5 Press 63lb

Rebecca Roth 02-21-2012 09:09 AM

Re: Bec's WOD Log
 
Feb 21:
WU - Row 2 min, run laps, bear crawl, med ball cleans, OHS, inchworms, sit up to straddle
Snatch - technique work

WOD - "Chelsea"
EMOM for 30 minutes:
5 Pullups (scaled 3 jumping Pullups)
10 Pushups (scaled 6 Pushups on rack)
15 Squats (scaled 9 squats)

Completed 1 round with band pullups for rx # reps, then scaled reps completed 28 rounds.

Rebecca Roth 02-23-2012 06:57 PM

Re: Bec's WOD Log
 
Feb 23:

WU - row 400m, run laps, dislocates, windmills, OHS, pushups, sit ups, samson stretch, prayer stretch, med ball cleans.

Skill - thrusters
2x10 33lb
2x5 55lb
2x5 65lb

WOD - "Jackie"
1000m Row
50 thrusters (33lb rx)
30 Pullups (5 w green, 25 lg blue)

Time- 10:53

Rebecca Roth 02-24-2012 09:26 PM

Re: Bec's WOD Log
 
Feb 24:
WOD 12.1
7 Min AMRAP
Burpees

Reps: 63
My realistic goal was 60, my hopeful goal was 64-65 (half of Kris Clever) so my estimation was pretty good.

Certainly not an impressive score, but this is about the worst possible wod they could've announced for me (other than more than 7 minutes of burpees). Under optimal conditions I think I could've done 65+ but doubtful it would have been significantly more. Considering I'm sick, hadn't eaten or drank anything since breakfast, usually work out in the morning and this is a huge weakness for me, I'll take it.

Rebecca Roth 02-25-2012 08:39 PM

Re: Bec's WOD Log
 
Feb 25:
3x5 Press 63lb
1x5 Deadlift 143lb

Rebecca Roth 03-01-2012 07:32 PM

Re: Bec's WOD Log
 
Mar 1:

WU - bike, bear crawls, pushups, situp to straddle, sprints, side shuffle.

Skill - Power Clean
10x1 83lb

WOD: 5 rounds
25 OHWL (15lb)
100 Single Unders
Time: 11:03

Rebecca Roth 03-03-2012 03:52 PM

Re: Bec's WOD Log
 
Mar 3:

WOD 12.2
10 minutes
30 snatches 45lb
30 snatches 75lb
30 snatches 100lb
+ AMRAP 120lb

Total: 48 reps - 30 x 45lb, 18x 75lb

Trying not to be disappointed, did everything I could so I shouldn't be. I let being in the first heat get to me (and the only girl in the heat), not usually nervous but I got so nervous this time I was shaking before/during/after which really threw me. I let it make me deviate from the plan and went too hard on the first 30, then struggled with 75 and just couldn't get myself caught back up.
I had at least 7 failed reps, I think more, but I'm happy with my successful reps - I don't think I had a bunch of ugly press-outs (though there were certainly some failed reps that weren't good), it was either I got under the bar properly or I failed the rep. Shoulders are good, back is good, legs are beat.

Rebecca Roth 03-05-2012 08:20 PM

Re: Bec's WOD Log
 
Mar 5:

WU - 2x (25 DUs, 10 burpees, 10 hollow body rocks, 10 hanging shoulder shrugs, 10 ring dips, box hip stretch)

Skill - Deadlift
10x 45lb
7x 103lb
5x 153
3x 173
5x1 193lb
Alternating 2 min rest, 10 strict pullups (thick blue) in between.

WOD:
10 Push Jerks (85)
20 Cal Row
30 KB Swing (35)
40 Ball Slams (20)
Time: 5:38

Rebecca Roth 03-06-2012 11:28 AM

Re: Bec's WOD Log
 
Mar 6:

WU - 2x (bike/run laps, 10 med ball cleans, 10 burpees, 10 Pushups, bear crawl 75, sprint 75ft, 10 tuck ups)

Skill - OHS
10x2 65lb

WOD - 10!
SDHP (65)
Burpees

Time: 6:3? - Rx'd weight, ended up scaling some reps to manage soreness & keep up intensity. 10,8,6,5,4,3,2,1.

Rebecca Roth 03-08-2012 09:17 AM

Re: Bec's WOD Log
 
Mar 8:
WU - Row 500m, tabata DUs, Push Ups, Inch Worms, Situp to straddle, squats, prayer stretch/hold, band rack stretch

Skill - Alternating, w/1 min rest between
10x2 Front Squats 100lb
10x3 Weighted pushups (no weight, games style hand release)

WOD - 15 Min AMRAP
15 Air Squats
5 Half Man-Makers (No rows, no lunges) (30rx, 25lb me)

Rounds: 6+10 squats

Rebecca Roth 03-10-2012 02:09 PM

Re: Bec's WOD Log
 
Mar 10:


WOD 12.3
15 Box Jumps (20")
12 Shoulder to Overhead (75lb)
9 TTB

Total: 27 reps

Went pretty much like I expected, got through the box jumps and push presses quite easily, then just couldn't get a TTB. I got a number of attempts with one foot, just couldn't get them both to touch, only about 2 inches away on most attempts. Ah well, first time back on a 20" box since my injury last year, it was good to conquer that at least.

Came home and ran 1mi to get a workout in..

Rebecca Roth 03-14-2012 08:33 PM

Re: Bec's WOD Log
 
Mar 14:

WU - Run 800m, 10 pull ups (grey), 15 hollow body rocks, 20 air squats, run 400m, 10 pullups, 15 hollow body rocks, 20 alternating lunges, splits.

Skill - Push Press
5x 33lb
5x 63
3x 83
3x3 @ 88lb

WOD -
1000m Row
20 Hang Power Clean (83lb)
500m Row
20 Hang Power Snatches (63lb)
250m Row
20 Overhead Squats (43lb)

Time: 17:23 - RX

Rebecca Roth 03-17-2012 04:08 PM

Re: Bec's WOD Log
 
Mar 16:

WOD 12.4
AMRAP 12
150 Wall Balls (14#)
90 Double Unders
30 Muscle Ups

Reps: 164

Rebecca Roth 03-17-2012 05:42 PM

Re: Bec's WOD Log
 
Mar 17:
Front Squat
3x5+ 85lb. Set 3, 8 reps

Rebecca Roth 03-20-2012 12:30 PM

Re: Bec's WOD Log
 
Mar 20:

WU - Run 400m, 10 dislocates, 10 burpees, 10 up downs, 10 air squats, 10 muscle snatches, 10 sit up to straddle, 10 OHS, run 400

Skill - Deadlift 1RM
10x 33lb
5x 83
5x 123
1x 173
1x 203
1x 223 - felt solid up to this point, lost my back slightly on this one so I stopped here.

WOD: 5 Rounds
1 Strict Press (63lb Scaled)
1 Strict Pullup
3 Push Press "
3 Kipping Pullups
Max Push Press " (10)
Max Kipping Pullups (7)

Time: 10:37 - first round of pullups with Green Band, all others strict (no kip) with thick blue band.

Rebecca Roth 03-22-2012 01:37 PM

Re: Bec's WOD Log
 
Mar 22:
WU: Row 2 min. Jump up and sprint across, 10 air squats, bear crawl back, jump up and sprint, 10 jump squats, lunge back, jump up and sprint, 15 sit up to straddle, crab walk back. Hollow body & push ups

Skill: Push Jerk - technique, no weight

WOD:
1000m Row - 3:56
Rest 4 minutes
1000m Row - 4:08

Also did my 3 Thrusters for 12.5 while the 1st heat of the wod was going.

Rebecca Roth 03-24-2012 05:33 PM

Re: Bec's WOD Log
 
Mar 24:
3x5+ Front Squat 95lb, 6 reps round 3.

PR'd Press at 1x85lb during warm up sets for squat.
1x10 45lb Press
1x5 65lb

Rebecca Roth 03-27-2012 06:14 PM

Re: Bec's WOD Log
 
Mar 27:

WU - 400m Run, squats, burpees, bike 3 minutes (1.13mi), row 3 minutes (47 cal)

Skill - Snatch
Burgener WU for the snatch
5x 33lb
5x 53lb
3x 63lb
1x 73
1x 83F
1x 83F
1x 83 - ties PR

WOD: AMRAP 12
Start with 1 rep, +1 rep each round
Squat Clean (73lb rx)
Muscle Up (subbed Ring Rows)
Burpees

Reps: 7 rounds + 2 Cleans

Rebecca Roth 03-29-2012 02:30 PM

Re: Bec's WOD Log
 
Mar 28:

1 Bar 1 weight - 10 to 1 Reps of
Deadlift
Press
Squat

Time: 11:54 - 1st round at 75lb, then dropped to 65 for 9-1.

Rebecca Roth 03-29-2012 02:37 PM

Re: Bec's WOD Log
 
Mar 29:

WU - Run 1 lap, high knee skip, buttkickers, high knee run, run 1 lap. 2x (10 OHS, 10 dislocates) 10 ring dips, 10 TTB.
3 minute row for calories - [B]50![/B]

WOD - 8 rounds
10 Burpees
15 Jumping Lunges (stationary lunges subbed)
20 Double Unders (60 singles)
150ft Sprint
1 min rest

Time: 27:2? Horribad.

Rebecca Roth 03-30-2012 11:49 AM

Re: Bec's WOD Log
 
Mar 30:
WU - run 400, 10 OHS, 5 burpees, 10 sit up to straddle, 1 minute superman hold, 20 air squats, 10 dislocates, run 400m
3 minute row for calories - 49

Skill - Back Squat find 1RM
8x 33lb
5x 53lb
2x 83lb
1x 103lb
1x 113
1x 123
1x 133
1x 143
1x 153F
1x 153F

WOD - 10 rounds
30 second bear crawls
15 seconds rest

Laps: 9+1/4 (75ft per lap)


There is just about nothing quite as soul crushing as failing squats well below your 1RM...

Rebecca Roth 04-02-2012 03:12 PM

Re: Bec's WOD Log
 
Apr 1:
Strict Press 3x5 63lb
Deadlift 3x5 155lb (whoops. should have been 1x5)

Rebecca Roth 04-02-2012 03:16 PM

Re: Bec's WOD Log
 
Apr 2:

WU - 2x(Row 250, 10 TTB, 10 Ring Rows, 10 Air Squats), band shoulder stretch
Skill - Find 1RM Push Jerk
10x 33lb
5x 53lb
5x 63lb
3x 73
1x 83lb
1x 103
1x 113
1x 133F
1x 123F
Again failed 10lb below my previous PR...

WOD: Tabata KBS (35lb)
Total Reps: 76 Rx


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