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

Rebecca Roth 03-19-2011 04:36 PM

Re: Bec's WOD Log
 
Sectional Open WOD 1:
30 DU (60 singles)
Power Snatch (55lb rx/43lb me)
Rounds: 5 + 1 snatch

Rebecca Roth 03-21-2011 11:57 AM

Re: Bec's WOD Log
 
Mar 21:
Skill - Front Squat
5x 63lb
5x 83lb
3x 83lb - bailed the last rep due to being too far forward
3x2 83lb
This should've been at increasing weights, but I was a little overzealous on the weight I went with to start, so I didn't go up.

WOD: 30-20-10
Row for Calories
DB PP (30rx/20 me)
Box Jumps (anything over 20" RX/20" me)
TTB (L sit-ish swings)

Time: 18:39
A bit bummed, I was hoping for 15:00, the DB PP really slowed me down, and for some reason I couldn't string together my TTB at all, swinging too much to get more than 2-3 even at the start.

Rebecca Roth 03-22-2011 07:04 AM

Re: Bec's WOD Log
 
Mar 22:
Deadlift -
5x 135
5x 165
3x 175
2x 185
2x 205
[B]1x 215 PR[/B]

WOD: 5 Rounds
10 Pullups (did about 3 rounds on the Grey band, then the rest jumping).
2 laps 75ft Bear crawl

Time: 14:35

Rebecca Roth 03-24-2011 11:42 AM

Re: Bec's WOD Log
 
Mar 24:
Skill - Strict Press
10x 33lb
5x 53
3x 58
2x 63
2x 68 - FAIL
2x 63 - FAIL
2x 63 Push Press
1x 58

I think my press is actually getting WORSE, and its the main thing I've been working on at home with 3-5 sets of 10 @ 43lb whenever I think of it. For some reason I just couldn't get over my sticking point with my left shoulder at all. Crappy.

WOD: 10!
20" Box Step Ups w/ Sandbag (50lb RX)
KB Swing (35lb RX)
Ring Dips (Blue Band)

14:25

Rebecca Roth 03-25-2011 10:04 AM

Re: Bec's WOD Log
 
Mar 25:

Skill - SDHP
15x PVC
5x 33lb
5x 53
3x 63
2x 68
2x 73
[B]1x 78 PR[/B]

WOD: AMRAP 8 Min
1 DB Burpee (Same weight throughout - 30 Rx/25 me)
2 DB Cleans
3 DB Thrusters
4 DB PP
Farmers Walk - 75ft

Rounds: 8+1 Thruster

Rebecca Roth 03-28-2011 10:36 AM

Re: Bec's WOD Log
 
Mar 28:
Skill - Snatch Balance/Snatch Press
just did a bunch of rounds with PVC then 2x7 with 43lb. Use weight next time.

WOD:
50-40-30-20-10 squats
25-20-15-10-5 Power Cleans (65lb)

Time: 11:15 RX

Meghan Reid 03-28-2011 06:44 PM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;918273]Mar 24:
Skill - Strict Press
10x 33lb
5x 53
3x 58
2x 63
2x 68 - FAIL
2x 63 - FAIL
2x 63 Push Press
1x 58

I think my press is actually getting WORSE, and its the main thing I've been working on at home with 3-5 sets of 10 @ 43lb whenever I think of it. For some reason I just couldn't get over my sticking point with my left shoulder at all. Crappy.

WOD: 10!
20" Box Step Ups w/ Sandbag (50lb RX)
KB Swing (35lb RX)
Ring Dips (Blue Band)

14:25[/QUOTE]

What's up with the shoulder? Is it a hurting sticking point or just weaker than your right? If weaker, why not hit some single arm work? If it hurts or feels sticky, hie to the chiropractor or PT!

Rebecca Roth 03-29-2011 08:36 AM

Re: Bec's WOD Log
 
Mar 29:
Skill: Unbroken Box Jumps (3x45lb bumpers, no clue how high that is)
5-5-5-10-15-20-25-15

WOD:
10 rounds
1min Row
1 min rest

Reps: 175 Calories, 2844m

Rebecca Roth 03-29-2011 08:38 AM

Re: Bec's WOD Log
 
[QUOTE=Meghan Reid;919723]What's up with the shoulder? Is it a hurting sticking point or just weaker than your right? If weaker, why not hit some single arm work? If it hurts or feels sticky, hie to the chiropractor or PT![/QUOTE]

It's sort of weird honestly, it doesn't seem to be a true mobility issue in terms of lack of flexibility, it doesn't hurt or feel "tight" even. It is more, If I don't thoroughly warm up, I sometimes feel like my left shoulder hits what feels like a solid spot that can't be moved through. When that happens I sort of feel like I have to "go around it" if that makes sense, as if I need to pop it but can't. I've never had any known injuries to the shoulder and don't have pain, it is rarely any soft of problem more a rare annoyance.
In terms of the press specifically, it was the muscle fatigue on top of the hard stop on the left, I just didn't have the strength to get around it.

Meghan Reid 03-29-2011 09:29 AM

Re: Bec's WOD Log
 
Sounds like some junky buildup in there. Have you ever had Graston or ART?

Rebecca Roth 03-29-2011 10:03 AM

Re: Bec's WOD Log
 
[QUOTE=Meghan Reid;919904]Sounds like some junky buildup in there. Have you ever had Graston or ART?[/QUOTE]

Noop. Given that my experiences with medical professionals range from simply bad to downright traumatic, I tend to avoid them altogether.

Meghan Reid 03-29-2011 11:08 AM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;919928]Noop. Given that my experiences with medical professionals range from simply bad to downright traumatic, I tend to avoid them altogether.[/QUOTE]

Ugh, I hear you. i had to pay a $30 copay to go to my GP to have him tell me what i already knew - that I needed PT on my shoulder. AND ignore his prescription for naproxen (for inflammation) but not to use ice (because it's not inflamed). Um.

Luckily I found a good Graston person and a good chiro that are used to athletes. The chiro even has a copy of the Paleo Solution on his bookshelf, so we are friends now. Haha.

Rebecca Roth 03-29-2011 12:30 PM

Re: Bec's WOD Log
 
Yea, I don't really know if its a big enough problem to seek out a dr/chiro/etc. There is an oly coach here I hope to train with eventually, who is also a PT, so I figure if I get to that point I can likely get some help from her if it is still even an issue.

Meghan Reid 03-29-2011 01:52 PM

Re: Bec's WOD Log
 
Cool - maybe just attack it voraciously with a lacrosse ball/mobilitywod for awhile, see if it helps.

Rebecca Roth 03-30-2011 09:49 AM

Re: Bec's WOD Log
 
Mar 30:
Skill - Back Squat -
Finally seems to really be fixed, only some very minor forward leaning on the way up.
10x 33
5x 63
3x 83
3x 93
3x 93
3x 103 not heavy enough

WOD: 3 rounds
12 Deadlifts (155rx/135me)
12 DB Snatch (25lbrx/25me)
Time: 4:47
Form felt good, though I realized I was ripping thru the snatches so fast I may not have stood the al the way up at the beginning. Could've done Rx probably in about 6 min, but went light as my legs are pretty destroyed from the last 2 days.

Rebecca Roth 04-01-2011 10:10 AM

Re: Bec's WOD Log
 
Apr 1:

Skill - Air Squat assistance work. squat holds & wall squats - I'm almost toes to wall, 'nother half inch.

WOD - "Tabata Something Else" Intervals -20:10(work:rest)
8 Intervals Pullups (1 round grey band, rest w/a toe on the box to get to the top)
8 Intervals Pushups (Rung 3 rack)
8 Intervals Situps
8 Intervals Squats

Total reps: 226

A little disappointed, the Pullups and pushups were extremely low reps, I only managed 5 Pushups for almost every round.

Rebecca Roth 04-04-2011 09:02 AM

Re: Bec's WOD Log
 
Apr 3:

Skill: Press, BOO!
7x pvc
5x 33lb
3x 53
3x 58
3x 58
63lb - fail, reccommendation from trainer to start doing seated presses to get past the hangup.

WOD - Double Fran
21-15-9-9-15-21
Thrusters (45rx/38 me)
Pullups (jumping)

Time: 13:35 - pretty happy with this, completed the first half right at 5min which is a fair improvement to my previous fran time with only a slightly lighter weight -scaled to 45lb for Fran @ 7:11 last time.

Rebecca Roth 04-05-2011 08:17 AM

Re: Bec's WOD Log
 
Apparently I was a day off yesterday..

Apr 5:
Skill - Deadlift
10x 45lb
5x 135
5x 155
3x3 175

WOD: 3 rounds
200m Row
50 Lateral Jumps (over the back of the rower) or DUs (no subbing SUs)- did lateral jumps
25 burpees
Time: 16:20ish

Rebecca Roth 04-06-2011 12:01 PM

Re: Bec's WOD Log
 
Apr 6:
Skill - Pistols grr. 20" box is too easy, 18" is too hard.. how can 2" make that much of a difference?

Wod:
800m run
100 ring dips (subbed box dips)
800m run

Time: 16:12 I think. relatively happy with the runs, it was a bit crisp so at times I felt like breathing mucous, which sucks, but the first 800m took me 4:41 (slow I know) which is -20s from my time in foundations of 5:02.

Rebecca Roth 04-07-2011 09:24 AM

Re: Bec's WOD Log
 
Apr 7:
No Skill

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

Rebecca Roth 04-08-2011 08:32 AM

Re: Bec's WOD Log
 
Apr 8:

Skill - GHD Situps & Situp assistance work

WOD: 4 rounds - 3 Min AMRAP, 1 min rest
3 Deadlift (175 rx/135 me)
6 Box Jumps (4 25lb bumpers)
9 Air Squats

Best set: 4r + 1 DL
Worst set: 3r + 3 DL

So ready for my rest days

Rebecca Roth 04-12-2011 09:13 AM

Re: Bec's WOD Log
 
Apr 11:
Skill - Snatch Balance
2x10 pvc
5x 33lb
5x 43lb
2x5 53lb

WOD - 8 rounds:
30 sec work/1 min rest - Row for meters

Total: 1265m



Apr 12:
Skill - Kipping assistance work and pullups

WOD - 3 rounds
OHWL 75ft (25lb RX)
25 Pushups (3rd rung rack)

Time: 9:38

Rebecca Roth 04-14-2011 11:38 AM

Re: Bec's WOD Log
 
Apr 14:
Skill - Handstands - hollow body, kick up, and wall handstands

WOD - 10!
Squat Clean & Jerk (55rx, 53me)
Box Jumps (20" RX, about 14" me)

Time: 12:10

Rebecca Roth 04-15-2011 11:07 AM

Re: Bec's WOD Log
 
Apr 15:
Skill - Back Squat
10x 45lb
1-1-1-1-1-1-1
75-95-[B]115-125-125-135-145 Massive Massive PR[/B]
I am also so awesome, that I miscalculated the weight I had, so I thought I had only got to 135, until I started putting together the weights I had on the bar just now (2x15lb + 2x10lb on each side, dunno how I can incorrectly add up exactly 100lb of bumpers..). Regardless, 135lb was a Q2 goal, so either way an early win!

WOD - "Nancy" - 5 rounds
400m ROW (subbed due to weather..)
15 OHS (65 rx/45me)
18:19

Meghan Reid 04-15-2011 11:26 AM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;926575]Apr 15:
Skill - Back Squat
10x 45lb
1-1-1-1-1-1-1
75-95-[B]115-125-125-135-145 Massive Massive PR[/B]
I am also so awesome, that I miscalculated the weight I had, so I thought I had only got to 135, until I started putting together the weights I had on the bar just now (2x15lb + 2x10lb on each side, dunno how I can incorrectly add up exactly 100lb of bumpers..). Regardless, 135lb was a Q2 goal, so either way an early win!

WOD - "Nancy" - 5 rounds
400m ROW (subbed due to weather..)
15 OHS (65 rx/45me)
18:19[/QUOTE]

Awesome PR - I love when bad math = kickass numbers.

Also, i had to do rowing Nancy in the height of summer, a million degrees out and no AC in the gym. I really, really thought I was going to die. Good job finishing!

Rebecca Roth 04-15-2011 11:42 AM

Re: Bec's WOD Log
 
[QUOTE=Meghan Reid;926587]Awesome PR - I love when bad math = kickass numbers.

Also, i had to do rowing Nancy in the height of summer, a million degrees out and no AC in the gym. I really, really thought I was going to die. Good job finishing![/QUOTE]

No joke, I was so glad just to finally have weight on the bar, I spent 6 months stuck doing sets at 75lb whenever everyone was going for 1RM.

I am definitely better/faster at rowing, but the rowing Nancy sucked way more (did it running about a month & a half ago), while it was faster this time around I had to rest throughout and broke up the OHS quite a bit. I was also the only one in the group doing OHS, the others did RX weight but FS instead, so that was good too.

Rebecca Roth 04-18-2011 08:48 AM

Re: Bec's WOD Log
 
Apr 18:
Skill - Ring Dips w/5 sec hold at top
3x5 on the red band

WOD - "Mary"
AMRAP 20 Min
5 HSPU (scaled to box)
10 Pistols (Scaled to 5 candlestick rolls)
15 Pullups (jumping)

8 rounds + 1 roll.

Was not as horrible as expected, it was certainly not a lung burner, but it sneaks up on you in terms of muscle fatigue. Between the dips and the wod my shoulders are smoked.

Rebecca Roth 04-19-2011 10:36 AM

Re: Bec's WOD Log
 
Apr 19:
Skill - Clean (hang power)
3x3 65lb

WOD
101 Push Press (65rx/55me)
Every time you put down the bar do 3 box jumps (20")

Time: 11:41

Rebecca Roth 04-21-2011 09:19 AM

Re: Bec's WOD Log
 
[QUOTE=Rebecca Roth;861102]Oct 28:
"Helen"
3RFT
400m Run
21 KB Swings (30lb)
12 Pullups (Jumping)
TIME: 14:49[/QUOTE]


Apr 21: "Helen"
3RFT
400m Run
21 KB Swings (35lb as RX)
12 Pullups (Jumping)

Time: 13:39

Was really hoping for something in the 12's. Run's were much better this time around, but my kb swings seemed really slow. Also, we set up stations, and by the time I got in from the run, someone had stolen my PU box, so that slowed me a bit in round 1, but I still shoulda been faster :(

Rebecca Roth 04-22-2011 01:30 PM

Re: Bec's WOD Log
 
Forgot to note the skill work yesterday was Back Squats 5x5 103lb

Apr 22:
Skill - Jerk
3-3-3-3-3
53-63-73-83-93lb

WOD -
10!
Deadlift (120lb as RX)
Broad Jump
Pushups (3rd rung rack)

Time: 10:41

Dave Traeger 04-23-2011 07:25 AM

Re: Bec's WOD Log
 
Wow theres some definite improvement coming along Bec!
Keep it up :super:

Rebecca Roth 04-25-2011 02:16 PM

Re: Bec's WOD Log
 
[QUOTE=Dave Traeger;929280]Wow theres some definite improvement coming along Bec!
Keep it up :super:[/QUOTE]

Thanks, I'm just continuing to keep moving forward. My internal mantra since day 1 has been "It can only get better" so I'm keeping that repeating through my head every time I'm at the gym.


Anyway, thanks to tornado, I've been without electricity since Friday night. Both my diet (currently consists of about 75% PB&J), stress levels, and sleep are are suffering quite severely, and it definitely impacted me at the gym today. During the warm up I really felt like I had bit off more than I could chew and was going to pass out, but I kept with it and made it thru the wod, felt a bit better after.

Apr 25:
Skill - double unders, whipped the hell out of my right arm, but still got nothing.

WOD -
Run 800m
Row 800m
Run 400m
Row 400m
Run 200m
Row 200m

Time: 16:58

Shane Atkinson 04-25-2011 02:19 PM

Re: Bec's WOD Log
 
Those running rowing WODs just kill me. I can run, I can row, just don't mix em. Great job. I too need to work on DUs, when you find the magical secret, share with me.

Rebecca Roth 04-25-2011 02:37 PM

Re: Bec's WOD Log
 
[QUOTE=Shane Atkinson;929965]Those running rowing WODs just kill me. I can run, I can row, just don't mix em. Great job. I too need to work on DUs, when you find the magical secret, share with me.[/QUOTE]

Well I can row somewhat decently (I could probably do 500m under 1:50), but running is pretty brutal, I might even say it is one of the worst movements for me. The running made the rows pretty crappy though, I had to actually full stop for a few seconds once each on the 800m and 400m row cause I was close to being sick.

Rebecca Roth 04-26-2011 08:08 AM

Re: Bec's WOD Log
 
Apr 26:
Skill - Muscle ups :(
Unfortunately given that I can't even simply lockout and hold my own body weight on the rings, this one left me pretty much out of commission. I really want to be able to do this stuff, kills me that I can't, gave a few attempts at the various assistance work (from a kneel and from seated), but it is just so far off from the strength being there to even do that.

WOD: 5 Rounds
10 Burpees
15 KBS (35lb as RX)

Time: 8:38 RX

Rebecca Roth 04-28-2011 10:06 AM

Re: Bec's WOD Log
 
Apr 28:
Skill - P, PP, PJ 3 reps ea
2x3p,3pp,3pj @ 45lb
2x3 " 55lb

WOD - "Grace"
30 Clean & Jerks (Rx 95/me 75)

Time: 4:53
Stayed slow & steady, re-set up at each rep, but kept my hands on the bar pretty much till the last 10 then broke it up more.

Rebecca Roth 04-29-2011 10:27 AM

Re: Bec's WOD Log
 
Apr 29:
Skill - OHS
5x 45lb
2x5 55lb

WOD - "Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent (Sub 7 Pullups, grey band)
Run 400 meters
Max rep Handstand push-up (sub HSPU with knees on a box)

4 rounds + 7 Pullups. 29 HSPU total.

Rebecca Roth 05-02-2011 10:10 AM

Re: Bec's WOD Log
 
May 2:

25 Walking lunges
20 Pull-ups (jumping)
50 Box jumps(20" as Rx)
20 Double-unders (300 singles)
25 Ring dips (Red Band)
20 Knees to elbows
30 KB swings(35 as Rx)
30 Sit-ups (didn't do, whoops)
20 DB Hang squat cleans(25 as Rx)
25 Supermans
30 Wall balls(13 as Rx)
03 Rope climbs (21 jumping pullups)

Time: 23:50 super slow :(

Shane Atkinson 05-02-2011 10:20 AM

Re: Bec's WOD Log
 
Excellent Chipper WOD, they are always tough, I wouldn't say your time is super slow, were you giving it your all?

Rebecca Roth 05-02-2011 01:23 PM

Re: Bec's WOD Log
 
Yea, the wod ran way over on time though regardless. The other 2 people in my group actually had to leave, skipping 2 of the movements entirely, so I was there by myself continuing to go about 15 minutes late because it was expected to be more like a 15 minute wod, not a 25 minute wod. The bodyweight stuff really slows me down, surprisingly it was the DB cleans that were the worst hold up, but even so I was hoping to be south of 20 mins.


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