deb - WOD Bod Log
[B]1.18.2010-Monday[/B]
Warmup Row 500, back ext, situps, double unders, squats.... [B]WOD[/B] For time: 10, 11, 12, 13, 14, 15 thrusters - 95# (65#) ring push-ups sumo deadlift high pulls - 95# (65#) pull-ups 26:56 [I]another hole in my hand. But at least I was kipping right![/I] Day 15 burpee/du challenge. [B]01.19.2010-Tuesday[/B] Warmup: Row 500, squats, situps, back ext, shoulder flexibility et al [B]Strength:[/B] Power clean: 8,8,8,8 75/85/95/105 [I](I could def. have done more, maybe not all eight tho - the eights were kinda metcon-y)[/I] [B]WOD[/B] Complete as many rounds as possible in 15 minutes of: 5 burpees 10 ghd sit-ups 20 wall ball shots - 20# (16#) [I]7 Rounds +1 burpee[/I] DAY 16 of the burpee/d-u challenge [I](14 then was interrupted, ha!)[/I] [B]01.20.2010-Wednesday[/B] Warmup: Row 500, shoulder warmup, squats, et al [B]Strength:[/B] Thrusters: 8,8,8,8 65/75/85/95(5) [B]WOD[/B] 3 rounds for time of: 250 meter row 5 rounds of: 5 pull-ups, 10 push-ups, 15 squats 25:18 [I]I didn't do very well; not good at Cindy yet it's my fav for pullups; 5 at a time, manageable to do good kipping p/us.[/I] Day 17 of the burpee/d-u challenge [I]all unbroken; wonder how long THAT will last?:p[/I] |
Re: deb - WOD Bod Log
[B]01.21.2010-Thursday[/B]
Rest Day/Open Gym WU [B]Strength[/B] Deadlift 8/8/8/8/8 135(WU)/155/175/180/185 |
Re: deb - WOD Bod Log
[B]01.22.2010-Friday[/B]
Warmup: Row 500, shoulder mobility, squats, situps, back ext., pushups et al [B]WOD[/B] 5 rounds for time of: 7 hang squat clean thrusters - 135# (85#) 35 box jumps - 20" box 4 rounds, my first DNF!! Back spasm! I think b/c of fatigue from yesterday's deads, & the combo of these exercises, protective reflex b/c of the back injury on 12/31. Disappointed, but very thankful it wasnt worse.:) Rest Day Saturday & Sunday!! |
Re: deb - WOD Bod Log
[B]01.25.2010-Monday[/B]
Pretty good day today! Warmup: Row, squats, situps, pushups, pullups, shoulder work, stretching [B]WOD[/B] Complete as many rounds as possible in 20 minutes of: 15 deadlifts - 155# (95#) 5 burpees 15 kettlebell swings - 24kg (16kg) 5 burpees 6+15 [I]Could EASILY have gotten a few more rounds, chose to rest 15-20 seconds between each DL/KB - great form EVERY rep, no back probs :) [/I] Auxiliary shoulder work. Dips work (negatives, band). Day 22 Burpee/Double Under Challenge, so: 22 Double Unders Bench Press: 10x45#, 10x65#, 5x75#, 5x80#, 5x85#... [I]Easy! can do more weight, didnt push it - havent benched in a year and a half - "Before Crossfit" - and then I struggled w/60#! Pleased.[/I] Stretch, foam roller to finish it off. I really should've run but it was dark and rainy when I got home. |
Re: deb - WOD Bod Log
[B]01.26.2010-Tuesday[/B]
Warmup: Row, situps, pushups, squats, pullups, shoulder mobility, dip work [B]Strength:[/B] Back Squat: 8,8,8,8 75/85/95/105 (still taking it easy b/c of the back, all good, below parallel reps knees out - back is fatigued - but no "injury" pain). [B]WOD[/B] 4 rounds for time of: 25 calories - rower 25 push-ups 25 back extensions 15:xx - pretty much 16. Sucked today but I felt really good. Wasnt even a strength issue, the rower just kills me! Can't wait till its warm and we actually start running again. Need to work on endurance. [B]DAY 23 of the burpee/d-u challenge[/B] both unbroken today |
Re: deb - WOD Bod Log
[B]01.27.2010-Wednesday
AM - Day 24 burpee/DU challenge [/B]unbroken today. [B]PM: Strength[/B] Front Squats: 8,8,8,8 75/85/90/95 [I]can do a lot more; still taking it easy b/c of the back, this is the lift & weight that I injured it with at New Years so, good. All nice reps w/ good form. Hope I get over my fear/lack of 'lifting confidence' soon.[/I] [B]WOD[/B] 5 rounds for time of: 15 ring dips 20 box jumps 15 ring rows 11:46 Jumping Dips [I]Still can only do 2-3 baby dips, then jumped. Hardest part - going slow enough on the dips to actually "get" the negative!!:)[/I] Rotator cuff exercises. Handstand work - a little clean practice. Stretch and foam roll to finish. |
Re: deb - WOD Bod Log
[B]01.28.2010-Thursday[/B]
Rest Day/Open Gym [B] Strength[/B] Deadlift 8/8/8/8 95(WU) 145/165/175/185 |
Re: deb - WOD Bod Log
[B]01.29.2010-Friday[/B]
[B]AM DAY 26 of the burpee/DU challenge[/B] 26 Burpees, Double Unders 20 & 6 (darn!) [B]PM[/B] Warmup: Row 500, situps, pushups, back ext, squats, shoulder warmup & dislocates, stretch [B]WOD 10 rounds for time of:[/B] 5 power snatch - 95# (65#) 15 wall ball shots - 20# (16#) [B]13:45 or :54[/B] rxd [I]the guys were doing wallball straight up to the 10' ceiling, no wall! Gotta try that next time.[/I] |
Re: deb - WOD Bod Log
[B]01.30.2010-Saturday
"Randall" - [COLOR="Red"]BIRTHDAY WOD[/COLOR][/B] Randy turned 33 today! We started CF around the same time, amazing how strong he's gotten and how far he's come>>plus I learned DUs from him. An inspiration for sure. Warmup: Row 500, situps, pushups, squats, shoulder circles, dislocates... [B]WOD:[/B] Complete the following for time: 33 double unders 3 rounds of 11 each: squat cleans - 95# (65#) pull-ups 33 burpees 3 rounds of 11 each: thrusters - 95# (65#) box jumps 33 wall ball shots 20# (16#) 21:10 Rx'd womens [I]unbroken double unders, YAY!:pepper: This was a fun one. :D[/I] |
Re: deb - WOD Bod Log
[B]02.01.2010-Monday[/B]
Warmup: Row 500 situps squats pushups shoulder mobility & stretch etc. [B] WOD:[/B] 3 rounds for time of: 30 knees to elbows 30 walking lunges (total steps) 30 sumo deadlift high pulls - 24kg kb (16kg kb) 30 kettlebell swings (American) - 24kg (16kg) 17:53 [B]DAY 29 of the burpee/d-u challenge[/B] 29 burpees, 24+5 double unders |
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