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Rebecca Roth 10-19-2010 10:57 AM

Bec's WOD Log
I need to get better about keeping track of what I do (albeit so humble), so I thought I'd start a log.

Oct 7:
Split Any Way
Run 1 mi.
100 Pullups (Jumping)
200 KB Swings (20lb)
Time: 31:27

Oct 12:
10! RFT
Thrusters (35lb)
KB Swings (25lb)
Box Jumps (14in)
Time: 14:??

Rebecca Roth 10-21-2010 07:31 AM

Re: Bec's WOD Log
Oct 19:
75ft Walking Lunges (15lbsx4, 10lbsx1)
15 Burpees
Time: 20:27

Oct 20:
Core Yoga

Oct 21:
AMRAP 20 Min
Run 200m + 30 sec rest
Rounds: Somewhere between 10-14... I fail at counting when trying not to puke.

Rebecca Roth 10-25-2010 06:37 AM

Re: Bec's WOD Log
Oct 25:
7 strict or push press (Bar Only 45lb)
15 Box Jumps (14")
Time: 6:12

Nearing my 2 monthiversary and this will be my first week endeavoring to hit 4 group classes.

Rebecca Roth 10-26-2010 09:23 AM

Re: Bec's WOD Log
Oct 26:
150 Wall Balls FT (8lb)
TIME: 13:55

Rebecca Roth 10-28-2010 09:38 AM

Re: Bec's WOD Log
Oct 28:
400m Run
21 KB Swings (30lb)
12 Pullups (Jumping)
TIME: 14:49

Dawn Ekinia 10-28-2010 10:18 AM

Re: Bec's WOD Log
Im new to WOD and CF and i hope you dont mind if i look at your log and ask a couple of questions. Like what is RFT? mean. I saw you did 100 pullups..jumping..ouch..!! lol. Heck i cant do one yet..unless its assisted..and then im struggling. Im right there with you on far ive done two WOD so far..and im still in pain from mondays workout. But im enjoying it..keep up the great work..and maybe ill shoplift a workout of yours from time to thats ok?

Rebecca Roth 10-28-2010 11:34 AM

Re: Bec's WOD Log
[QUOTE=Dawn Ekinia;861125]Im new to WOD and CF and i hope you dont mind if i look at your log and ask a couple of questions. Like what is RFT? mean. I saw you did 100 pullups..jumping..ouch..!! lol. Heck i cant do one yet..unless its assisted..and then im struggling. Im right there with you on far ive done two WOD so far..and im still in pain from mondays workout. But im enjoying it..keep up the great work..and maybe ill shoplift a workout of yours from time to thats ok?[/QUOTE]

No problem, feel free to borrow as needed all the wods are either from my affiliate or the ones I've listed with women's names are crossfit benchmarks that are used universally. My affiliate does benchmarks about twice a year each, and I just happen to have hit a batch of them in my early days... lucky me!
As far as your questions, I'm in no way as a point to be envied - I'm weak slow, and a complete newbie! Completing these things is more mental than physical, you may look at the huge number of reps and it just looks overwhelming, but it can be scaled to anyone's level whether that means using a different weight or method, or if you must lower the reps/distance.

RFT means Rounds/Reps for Time. Basically you are going to have two types of workouts, both will be max effort/speed, but they will either be AMRAP (As Many Rounds As Possible) within a set time period, or you can have a set number of rounds you try to complete as fast as possible (RFT).

Jumping pullups are probably not what you are thinking of, It isn't jumping up to grab the bar then pulling up. They are a progression TO band assisted pullups. Basically you go to a dead hang with your knees bent and your toes touching the floor/box, swing forward slightly using your core, then back and push off slightly with with your toes to get yourself over the bar then resist slightlyon the way down. For the high rep pullup WODs alot of people will do as many as they can on the band then switch to jumping, but the deceptively difficult bit about this is that you are doing part of a workout that is meant to be upper body and give your lower body a rest, but because you're still using your legs a bit it doesn't get to rest.

Also, I'm posting the weight/method I used in each of these wods, if you like I can also post the RX (perscribed/standard). For instance today's used a 30lb KB but RX was 35lb for women.

Rebecca Roth 10-29-2010 07:44 AM

Re: Bec's WOD Log
Oct 29:
Forced rest day.

VERY bummed out, today was supposed to be my 4th day at CF this week, but yesterday evening my left wrist started hurting too bad to do much of anything with it. I went to bed mentally arguing with myself over whether or not to go to class in the morning (this after a same day conversation with a trainer about not being overzealous and trying to push through injury), hoping it would feel better after sleep, I just planned on getting up for class and seeing how it felt. Got up at 5, not any better at all, checked out the WOD (which was Isabel, grrr! so mad i missed out on it) and realized there was no way I could sub to make it work... so I gave in and went back to bed.
When I got up for work it was still hurting, but now only 2 hours later its barely sore at all, go figure. Either way, I may not have hit my goal of 4 days, but it has been a solid week, with TWO benchmark workouts completed, and I have Fran to look forward to on Monday.

Rebecca Roth 11-01-2010 07:54 AM

Re: Bec's WOD Log
Nov 1:
Thrusters (43lbs / 65rx)
Pullups (Jumping)
Time: 9:5?

Rebecca Roth 11-02-2010 07:34 AM

Re: Bec's WOD Log
Nov 2:
2RFT - all movements done with a medball
50 wall balls (8lb)
40 OH Walking Lunges (8lb)
30 ball slams (10lb)
20 medball situps (8lb)
10 pushups (done on the rack instead of with the ball)
TIME: 26:50

Rebecca Roth 11-04-2010 09:01 AM

Re: Bec's WOD Log
Nov 3:

Nov 4:
AMRAP 15 min

RX was:
3 Muscle Ups
6 Back squats (115 lb)

Had to sub heavily and it was pretty brutal regardless. I did:
9 Ring Rows
9 Ring Dips (green band)
6 Back Squats (53lb)

Rounds: 4 + 8dips

Rebecca Roth 11-08-2010 09:32 AM

Re: Bec's WOD Log
Nov 8:
AMRAP 15min
30 sec cone sprints (50ft =1)
30 sec rest

Rounds = 62.5 (I think)

Rebecca Roth 11-09-2010 10:52 AM

Re: Bec's WOD Log
Nov 9:
Row for Calories
Box Jumps (First 2 rounds jumping @ 14", the rest step ups at 16")
Time: 12:13

Rebecca Roth 11-11-2010 10:30 AM

Re: Bec's WOD Log
Nov 10:

Nov 11:
Rest day. Had to come into work during my normal pre-work crossfit time.

Rebecca Roth 11-12-2010 12:55 PM

Re: Bec's WOD Log
Nov 12:
50 Deadlifts (83lb)
3 Burpees at the top of every minute
TIME: 5:34 (probably???)

I'm having some genuine anger at the bar this week. As an utter perfectionist, not being good at things makes me crazy, and all my lifts are feeling miserably awful. I may get one thing right on a lift or squat, and everything else goes out the window, then I work to adjust something else on the next one and lose whatever I had right before. On top of that, all previous experience tells me I should be killing myself in the gym to do it and do it and do it till its right... except now everyone gets on me when I'm trying to pound out reps. Letting go of your natural inclinations is hard.
I'm desperately trying to center my mind on the years of work it took me to get good at ballet and archery when I was younger, starting out definitely wasn't this hard, but getting where I wanted to be with those things was just as difficult, I can do it with this stupid barbell.

Rebecca Roth 11-15-2010 12:49 PM

Re: Bec's WOD Log
Nov 15:
Squat Cleans - 33lb bar only
Ring Dips - Green Band
Time: 11:47

Still feeling very weak. Admittedly, though the OHS as skill work before the wod did not make doing squat cleans easy. Counting the days to next week, as I'll be off work, I'm in dire need of the extra rest.

Rebecca Roth 11-16-2010 11:26 AM

Re: Bec's WOD Log
Nov 16:
500m Row
30 KB Swings - rx 35/me 30lb
Hang Power Snatch - rx 65/me 33lb
Time: 18:11

Rebecca Roth 11-18-2010 03:30 PM

Re: Bec's WOD Log
Nov 18:
10 Rounds
1 Minute: 10 Box Jumps (14"), Max Push Press (rx 65/me 53)
20 sec rest
Score: About 75

I failed to do Push Presses for the most part they turned into push jerks. I should have tried to do strict presses and they would've turned out as PP :ranting2:

Rebecca Roth 11-20-2010 08:59 PM

Re: Bec's WOD Log
Nov 19:
AMRAP 10min
3 Burpees
6 Strict Pullups (done as jumping)
9 SDHP (rx 75/me 45)

Rounds: 6

Rebecca Roth 11-22-2010 01:54 PM

Re: Bec's WOD Log
Nov 22:
Bike 9 miles

Time: 23:21

Rebecca Roth 11-23-2010 03:15 PM

Re: Bec's WOD Log
Nov 23:
50-40-30-20-10 OHWL - Used rx weight 25lb for 50 round, 40-10 scaled to 15lb.
12-10-8-6-4 Pull Ups (jumping)

Time: 14:30

Rebecca Roth 11-24-2010 02:23 PM

Re: Bec's WOD Log
Nov 24: Yoga

Rebecca Roth 11-26-2010 01:38 PM

Re: Bec's WOD Log
Had a little bit of a crossfit birthday "present". I got to go for my first lift 1RM on DL, and also got my first "RX" workout - though I am not sure it really counts, my trainer said it was so, we'll go with it.

1x195 - 1RM
I probably had another 5-10lbs in me, but my form was falling apart, so it was time to stop.

Tabata Box Jump - 20" rx (done as step ups)
1 min rest
Tabata Push Press - 45 lb rx
1 min rest
Tabata KBS - 30lb rx

Total: 60+51+68=179

I slowed down a lot on the Push Presses due to focusing not to Jerk, but even with trying not to I still unintentionally kept doing that quite a few times.

Rebecca Roth 11-29-2010 12:01 PM

Re: Bec's WOD Log
Nov 29:

Box Jump - 20" (step ups)
Row For Calories
Deadlift - Rx 145lb/me 93lb.

Time: 15:00

Rebecca Roth 11-30-2010 08:28 AM

Re: Bec's WOD Log
[QUOTE=Rebecca Roth;862427]Nov 1:
Thrusters (43lbs / 65rx)
Pullups (Jumping)
Time: 9:5?[/QUOTE]

Nov 30:
"Fran" Re-test
Thrusters (45lbs / 65rx)
Pullups (Jumping)

Time: 7:11

Rebecca Roth 12-03-2010 10:46 AM

Re: Bec's WOD Log
Been out with a cold the past 2 days :( A bit better but still having constant horrible sinus headache.

"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

Done as Rx, at least in theory. My wallballs were definitely not regulation, I counted any that reached the bottom of the circle, I'd rather be destroyed doing 13lb inaccurately for now than easily stringing together perfectly accurate throws at 10lbs. My goal was hoping to get over 175, so I did alot better than expected regardless. Next time it will be rx with accurate wall balls and JUMPs on the box!

Rebecca Roth 12-17-2010 10:08 PM

Re: Bec's WOD Log
Back from vacation and getting into the swing of things again. Decided to hit up one of our newly strength classes for my return to the gym rather than a wod class. I plan to be back wodding tomorrow.

5x 125
5x 155
3x 185
1x 195
1x 200 - PR
1x 205 fail

Press, plus 10 second hold locked out overhead at the end of each set
5x 45
5x 50
3x 60 -PR
3x 60
1x 65 +1 minute hold locked out overhead

Rebecca Roth 12-18-2010 01:51 PM

Re: Bec's WOD Log
Dec 18:

Buy in: 5 rounds, 5 DL (105lb) and 5 Box Jumps (20" step up)
5 Burpee hurdles (jumping over my DL bar)
10 pullups (jumping)
20 DU (40 singles)

Total: 4 rounds + 4 burpee hurdles

Rebecca Roth 12-21-2010 11:28 AM

Re: Bec's WOD Log
Dec 20:
Row 400
15 Burpee Squat Cleans (me 43lb/rx75)
Row 400
15 Burpee Power Cleans (")
Row 400
15 C2B Pullups (jumping)
Time: 15:21

Dec 21:
100 Pullups (jumping)
100 Pushups (25xrack, 75xknees)
100 Situps
100 squats
Time: 28:15

Rebecca Roth 12-22-2010 08:10 AM

Re: Bec's WOD Log
Dec 21:

1x83lb -PR
1x88lb fail

3x73lb - PR

It felt hard last night, but today I'm oscillating between feeling like crying and throwing up...

Rebecca Roth 12-23-2010 09:17 AM

Re: Bec's WOD Log
Dec 23:

Skill -
1x strict press
3x push press
5x push jerk

Deadlift (me 103lb/rx145)

Time: 9 minutes something

Had planned on 83 but it felt crazy light, so I added. Totally disturbed by how much this was easier than the 5x5 DLs I on saturday even with how stiff and sore I was, the burpees fell apart, but DL felt pretty solid all the way.

Rebecca Roth 12-24-2010 02:39 PM

Re: Bec's WOD Log
Dec 24:

"The Nightmare before Christmas"

3 RFT:
700m Row
5x Front Squat (63lb)
3x rope climb (subbed 9x ring row)

Cash out: 7 HSPU (knees on a box)


Rebecca Roth 12-27-2010 02:22 PM

Re: Bec's WOD Log
Dec 27:
OHS 45lb
Pullups (jumping, did 21 for all 3 rounds)
Time: 8:53 ish

Rebecca Roth 12-28-2010 10:29 AM

Re: Bec's WOD Log
DEC 28:
AMRAP 15min
10 Tire Flips
10 Burpee Broad Jumps
10 2-fer Wall Balls (squat 2x per toss) - 10lb

Rounds: 3 + 6 burpees

Rebecca Roth 12-29-2010 08:39 AM

Re: Bec's WOD Log
Dec 28:

5x 45lb
5x 45lb
5x 65lb
3x 75lb
2x 85lb
1x 85lb - fail... Resulted in an accidental Clean PR at 85lb to re-rack
2x 75lb
2x 75lb
2x 65lb
2x 65lb
2x 65lb
3x 45lb

5x 45lb

Rebecca Roth 12-30-2010 09:33 AM

Re: Bec's WOD Log
Dec 30

Thrusters (me 55/rx85)
Pullups (Stillllll jumping)


Rebecca Roth 12-31-2010 08:48 AM

Re: Bec's WOD Log
New DL PR during pre-WOD Skill
5x 95lb
5x 145lb
8x1 - 165/175/180/185/190/195/200/[B]205 - PR[/B]

Partner WOD - At every station both team members complete both exercises before moving to the next station. You cannot switch until both are finished. I started all stations in the 20 rep position, no rest between stations except when you are waiting for your partner to complete.

4 stations:
20 KBSwings(35 lb as RX) & Row 11 cals
20 GroundTOOverhead(11 reps 65lb RX/9 reps 53lb)& 11 Burpees
20 Pull-Ups (Jumping) & 11 Ring Dips (Blue Band)
20 Box Jumps 20" (Step ups) & 11 Thrusters(65lb as RX)


Rebecca Roth 01-01-2011 05:43 PM

Re: Bec's WOD Log
50 reps - Front squat to PP/PJ to back squat, 45lb.

Not for time, just for practice. Wish I had my lifting shoes here at home, it feels different without them on.

Rebecca Roth 01-03-2011 08:59 AM

Re: Bec's WOD Log
3 Rounds
AMRAP in 4min + 1min Rest

3 Hang Snatch (55 rx)
4 DB PP (4rnds @ 25lb RX, 2rnds @ 20)
5 Ring Push-Ups (PU on Rack)
6 Air Squats

Rounds: 5 + 4 PU, should've scaled down a little more, this was very slow.

Rebecca Roth 01-04-2011 09:33 AM

Re: Bec's WOD Log
Jan 4
200 Box Jumps 20" - done as step ups

Time: 10:3?

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