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Rebecca Roth 05-04-2011 07:07 PM

Re: Bec's WOD Log
May 4:

Warmup: Tabata Row for Cal: 54cal

Skill: Still in a Gymnastics focus month so this involved hanging upside down on the rings (Had to have help to get up but was fine once there), tabata superman rocks, and 10s L-sit holds hanging from the bar.

WOD: Front Squat
(53lb last warmup), 58-63-68-83-88-88-88x2

Failed the last rep. boo.

Shane Atkinson 05-05-2011 05:25 AM

Re: Bec's WOD Log
Yes but with failure you know where to pickup and advance from. I'm sure you will get it next time.

Rebecca Roth 05-05-2011 08:21 AM

Re: Bec's WOD Log
Thanks Shane, I just tend to have unrealistic expectations of myself really. I've made good progress on my FS really, it's still not where I'd like it to be though and that is the problem. My upcoming goal is actually 1RM of 100 for FS by July 1, so I actually think given yesterday's work that should be pretty well on target.

CINCO de Mayo:
Skill - Still gymnastics, I usually really like our programming no matter who is doing it, but so far this month has just been weird. The skill work runs together with the warmups, and it is more just doing something for 2 minutes then going to the next thing, for 3-4 different things.

Its nice to change things up and try new things, but so far this month not really getting (at least not seeing it) a cohesive goal other than exposure to alot of things we don't do regularly. We did some single modality extremes in the wod (all running on Tues, all strength on Wednesday), chipper on monday, and a couplet today so I'll assume we will have three movements tomorrow, it's certainly a good test of wods at every extreme I guess.

Deadlift (145rx/135me)
OHS (85rx/65me)

Time: 12:34 Very "awkward" sort of wod, we had to use the same bar and change the weight for each movement, so it was slowed down by that on top of it being just a weird combination, as well as having heavy weights the day after an ME strength day doesn't seem ideal (or at least my legs were telling me it wasn't).

Rebecca Roth 05-06-2011 08:43 AM

Re: Bec's WOD Log
Warmup: Double Unders..... I got[B] 2 individual DUs[/B]! First time ever. I had totally mentally given up, and it just sort of happened. Came back after the wod and got 1 more, but was just too tired to do anymore.

Skill: Headstands, managed to pike up a couple times, but this was genuinely painful on my neck. Headstand are not good for the fat kid.

05 Strict Pull-Ups
15 Back Squats(95/65)
10 Kipping Pull-Ups
30 Back Squats
15 Kipping Pull-Ups
45 Back Squats
10 Kipping Pull-Ups
30 Back Squats
05 Strict Pull-Ups
15 Back Squats
Time: 18:30 something, I completely hosed the rep scheme, I thought it was a mirror of the first half after the 45 BS, so I did an extra round of 15 kipping PU and did 15 BS twice.

Rebecca Roth 05-09-2011 09:33 AM

Re: Bec's WOD Log
May 9:

Skill - none, did a regular warmup and an extra long Burgener warmup for snatch with both pvc and a bar

WOD - 10 rounds
15 High Hang Snatch (45rx/33me)
15 Pushups (on the rack, rung 4)

Time: 14:42 - could've definitely completed with 45lb, but would have been questionable as to whether I would be able to workout tomorrow if I had, thats alotta reps. Getting there.

Rebecca Roth 05-09-2011 10:25 AM

Re: Bec's WOD Log
So separately from my WOD, it is probably worth logging that I've drastically altered my supplementation. I've been feeling some frustration with the lack of weight loss, considering the amount of work I'm putting in it seems pretty ridiculous at this point. In my 2mo pre-crossfit of just paleo I lost about 10lb, and then in the past 8 months of crossfit I've lost another 10 lb (on a good day), which isn't insignificant, but its also not what it should be. I know I'm doing the right things, and I know I am losing fat/gaining muscle, but the weight should really be coming off more significantly.

So, in hopes of getting things moving a bit more, I've started supplementing:
Thyroid complex - includes Zinc, Magnesium, Manganese, Copper, B vitamins, L-Tyrosine, Iodine.

This is in addition to my pre-existing supplementation of Fish Oil and vitamin D.

Fingers crossed something works...

Rebecca Roth 05-10-2011 08:13 AM

Re: Bec's WOD Log
So my time from yesterday was totally wishful thinking. It should have been 24:42 not 14..

May 10:
3 Rounds
15 DB Squat Cleans (25rx/20 me)
20 Hollow Body rollouts on Rings (knees)
30 DUs (10 DUs per round w/ lots of fails)


Rebecca Roth 05-11-2011 09:36 AM

Re: Bec's WOD Log
May 11:

-Wheelbarrow w/ partner, couldn't do, sub bear crawls
-unassisted ring holds, L sit holds & max dips, couldn't do, sub red band
-tabata hollow body holds

WOD: Power Clean

3x 53lb
2x 63lb
1x 73lb
1x 78lb
1x 83lb
1x 88lb
1x 93lb
1x 98lb - ties PR
1x 103 Fail
1x 103 Fail
1x 103 FAIL

Rebecca Roth 05-12-2011 08:40 AM

Re: Bec's WOD Log
May 12:
Warmup - 500m easy pace to warmup, 500m max effort - 1:50. Another day of SO close, but so far, sub 1:50 is one of my Q2 goals, previous best 1:52.

Skill: L holds on the Bar, half tabata superman rocks, bridge

WOD: AMRAP 20min
10 SDHP (65rx, 63me)
15 KBS (35 as Rx)
20 Situps

6 rounds + 18 situps

Rebecca Roth 05-13-2011 09:57 AM

Re: Bec's WOD Log
May 13:
Warmup/Skill: Double Unders (worse than the other day, still got a couple), Tabata Superman Holds, GHD Situps/hip extensions/back extensions, butterfly/straddle situps.

Strict Press (45lb rx)
Ring Dips (box dips)
Pushups (rung 3&4 on the rack)
Time: 19:2?

My shoulders are hating life right now.

Rebecca Roth 05-16-2011 11:21 AM

Re: Bec's WOD Log
May 16:

Skill: Half tabata superman up/downs, L-sit holds on bar, Straddle to Headstands.

Row 1000m (4:24, not terrible but slower than I would like as an easy pace, had to pace myself for the rest of the wod though)
50 Thrusters (45lb as Rx)
Row 750m
35 Push Press (same)
Row 500m
20 Front Squats (same)
Run 400m

Time: 24:02 RX

Rebecca Roth 05-17-2011 12:04 PM

Re: Bec's WOD Log
May 17:

Skill: half Tabata Hollow Body Holds, max ring dips, ring rows, side splits

WOD: 3 Rounds
10 Deadlifts (175rx/155me)
50 DU (300 singles)
Time: 12:49

I tried to start the DUs but my ankles were really hurting and I just couldn't get any, so I switched to singles.

Rebecca Roth 05-19-2011 11:57 AM

Re: Bec's WOD Log
May 19:

Warm up: 4 laps Bear crawl (+5 burpees for stopping halfway), Push Ups with +10/+5 second holds, burgener warmup

Snatch: 1-1-1-1-1-1-1

3x 33lb + 5 OHS
3x 43lb

78 - FAIL
78 - FAIL
78 - FAIL got under it but then lost it forward
78 - Finally, because I'm stubborn. Also, my only rep to hit a full squat. Ties PR.

Rebecca Roth 05-20-2011 12:58 PM

Re: Bec's WOD Log
May 20:
Warmup: double unders, hollow body rocks, rope climb/holds
Skill: Press - 2 laps around the gym with 65lb overhead, 5x hold OH for 10 sec, rack for 20 sec - repeat.

9 Front Squats (70lb - rx was 3 FS @ 120)
7 L or Strict Pullups (Grey band strict, then kipping, then strict with a toe on a box)

Time: 17:00

Pullups are one of those movements that is just not getting any better, its pretty tough to keep going mentally when something is just so defeating.

Rebecca Roth 05-24-2011 09:39 AM

Re: Bec's WOD Log
May 24:

Skill - tabata DUs (4/0), Tabata Pushups (rack - 11/3), Bar Muscle ups (couldn't get over the bar even with 24" box).

WOD - Back Squat

10x 45lb
5x 65
103-113-123-133-[B]143 PR[/B] - Prev 1RM 145.

The word of the day is pancake. I just cannot seem to get over my pancaking on the way up, even at light weights I can still feel myself doing it.

Then Max Reps @ 63lb - 22r

Rebecca Roth 05-25-2011 11:19 AM

Re: Bec's WOD Log
I realized its probably worth documenting for my reference, that I'm taking a rest week this week and also significantly altering my meals as of Sunday.

Its hard to know what duration of consistency is needed before changes will be apparent, but I feel I'm not getting what I want out of what I am doing right now, so it seems like more tweaks are in order. I added supplements a couple weeks ago, not really seeing any significant difference from those, but really in terms of supplementation I typically would not expect it to be dramatic anyway. Either way, I've tried an hoped things would work for me as typically they do for most, but so far no, so now it is time to prioritize, to reach my current goals I feel I am simply going to have to accept a diet that will potentially negatively impact my recovery and performance.

I'm altering my eating schedule to include two large meals, dinner as normal and a brunch of about 2x the usual breakfast amount (5eggs + veggies), remaining unweighed/measured. I will also continue small pre & post workout snacks on days I work out, all other planned snacks had already been dropped awhile back.

Rebecca Roth 05-26-2011 03:04 PM

Re: Bec's WOD Log
May 26:
Skillz: Tabata Tuck ups, mobility, Wall climbers, RX+ box jumps (got 20"+15lb bumper, so about 21", after failing miserably at 24")

WOD: 5 rounds
5 Wall Climbers (sub 5 Ring Pushups, hardly a fair sub, but I'm not complaining)
10 TTB (getting really close to KTE, its more like knees to boobs though)
15 Box Jumps (20" as RX)
Time 13:??

Rebecca Roth 05-31-2011 10:28 AM

Re: Bec's WOD Log
May 31:
Getting back in the swing after a light week last week due to illness.

Warmup/Skill: 500m row, 2min max hollow body rocks (43), Bridges, lacross ball mobility work. Max effort 800m Run: 3:58

WOD: Push Press

25x 33
3x 53
3x 53
63-73-[B]83-93-98 PR[/B]

98 is my previous Jerk PR, safe to say that has gone up quite a bit. That said, It is impossible to please myself, I went in just hoping for over 80, then when I got 98 I was disappointed for not going over 100. Just can't win.

Rebecca Roth 06-01-2011 07:47 AM

Re: Bec's WOD Log
Jun 1:

Warmup - 500m row, flutterkicks, splits (front and side)

Skill - Squat Clean

WOD: 9-7-5
Squat Clean (100rx/73 & 63me)
Strict Pullups (blah)

Less than thrilled, my front squat is definitely holding me back, I could've power cleaned thru this at 80+ but I started failing on squat depth at about rep 7 and had to drop weight for the 2nd round to keep a full squat. Same deal, pullups aren't looking any better at all, I still can't make it thru more than 1-2 with the grey band, so used grey band + toe on a box.

Rebecca Roth 06-02-2011 09:30 AM

Re: Bec's WOD Log
June 2:

Warmup - DUs, hollow body hold, supermans, mobility hip stuffs
Skill - Skin the cat (rings), best attempt got upside-down with assistance and then "slowly" rolled down.

1000m row
50 TTR (did KTE on Bar, no rings for me)
100 walking lunges

Time: 15:05

Weighed to gauge progress this morning, definitely on target to be below the lowest weight I've hit so far when I weigh on Saturday, so the new eating schedule seems to be working as desired. However, as expected, recovery has been terribad as a result, pushing thru it though.

Rebecca Roth 06-03-2011 11:06 AM

Re: Bec's WOD Log
Jun 3:
Warmup - run 200m, 400m, 800m (4:14, not as good as tuesday, but that was much less fatigued)

Skill - Goblet Squats (6in from wall) - 5x15 with 5sec pauses at the bottom on every 5th rep. 20lb

WOD - "Keep it Moving"
Continuously move a KB for 10 minutes, penalty is 10 clapping pushups if the KB is dropped/set down. (rx35lb/me30)
Acceptable movements were: KBS, SDHP, GtoH, pass throughs or around the body.

Started with a strategy of doing 1 Minute of something before moving to something different, but quickly dropped to about 30 seconds. I stuck to swings and sdhp, with around the body as my "resting" stance inbetween. The worst of it was the heat & humity making it difficult to maintain hold without chalking.

0 Penalties.

Rebecca Roth 06-06-2011 08:02 PM

Re: Bec's WOD Log
Jun 6:

Warmup - Row 250m easy, row 500m easy, row 750m ME (3:01)

Skill - Dip holds & mobility, used red band

WOD - 3 Rounds
Run 400m
15 Power Snatches (45lb)
30 DUs

Time: 24:53 RX

I drastically, drastically overestimated how fast the DUs would go when fatigued.

Rebecca Roth 06-07-2011 11:08 AM

Re: Bec's WOD Log
Jun 7:
Warmup - 400m Run (eww), bear crawl 1 lap around the gym, flutterkicks, stationary lunges, couch stretch

Skill - Rope climb, obviously can't do this, but "climbed" from laying down to upright, and back down x2

30-20-10 SDHP (45 rx)
10-20-30 Burpees

Time: 7:59 Rx

Rebecca Roth 06-08-2011 12:12 PM

Re: Bec's WOD Log
Jun 8:
warmup - 400m run, 1 min hollow body & superman holds, bridge, sprints (150ft ish), box stretch.

Skill: OHS mobility/form - pvc & bar only


53-63-73-[B]78-83lb[/B] PR

Previous 1RM was 78lb, good improvement. Did not feel limited by the squat, could have handled more there, but was having trouble keeping it locked overhead.

Rebecca Roth 06-09-2011 01:40 PM

Re: Bec's WOD Log
Jun 9th:

Warmup - run easy 400m (WTF with the running!), 10 inch worms, 10 dips (box), 10 Pullups (grey band), run ME 400m (1:58, my legs are pretty much brutalized from all the running and DUs this week), Burgner Warmup for clean

Row 500m
21 Clean & Jerk (rx105/73me)
Row 500m
15 C&J
Row 500m
9 C&J

Time: 17:57

Rebecca Roth 06-11-2011 03:25 PM

Re: Bec's WOD Log
June 11:

Had a killer day of competition held at my affiliate. I competed in the scaled category, went in just for fun, but ended up doing alot better than I had expected. My two goals were to keep the movements Rx throughout and only scale the reps (CHECK!), and to complete under 30 minutes (CHECK!)

3 rounds
800m run
50 Box Jumps (24"/20")
50 Wall Balls (20#/13#)

Scaled WOD:
400m Run
50 Step ups (24"/20") OR 25 Box Jumps (24"/20")
50 Wallballs (<20/13#) OR 25 Wall balls (20/13#)

Completed the latter version of lower reps, which is pretty much 3 rounds of Rx Kelly.

Time- 24:48

Rebecca Roth 06-13-2011 11:37 AM

Re: Bec's WOD Log
June 13:

Warmup - 200m Run, inch worms, straddle situps, split stretch, ME 200m Run (0:58, improved from 1:20 Sept 2010)

Skill - OHS mobility w/ PVC, OHS with KB (15lb)

Pullups (grey band)
OHS (65lb as Rx)

Time: 8:04

Rebecca Roth 06-14-2011 09:11 AM

Re: Bec's WOD Log
Jun 14:

Warmup - 2 Mins DUs, 25 Pushups, 2:00 max situps (48)

Skill - Pullups

WOD - Row 4000m
Time: 18:17
First time long distance row, felt retty solid, I stuck with about a 2:15/500m easy pace, glad I held back a bit at the beginning or I would have been destroyed by the end.

Rebecca Roth 06-16-2011 09:58 AM

Re: Bec's WOD Log
June 16:
Warmup - Row 3 min, dislocates, OHS

5 rounds
20 Pullups (Grey band)
30 Pushups (rack)
40 Situps
50 Squats
Rest 3 minutes between rounds, subtract 12 minutes from finishing time.

Time: 29:?? -

Nearly halved my previous time of 45 minutes, pushups were the worst part, by round 4 I could barely even hold myself up much less pushup. Squats were also alot more broken up than they should've been thanks to all the leg work in the past several wods, it caught up with me fast.

Rebecca Roth 06-17-2011 08:02 AM

Re: Bec's WOD Log
June 17:

Warmup - Easy Row 1 minute, then 10 burpees. Row for 10 minutes. Shoulder mobility w/ Lacross ball & bully stretch.

WOD - Press 5x3, 63lb

After we finished Coach had us test 1 rep +10lb from where we were, it was difficult but hit 1RM [B]73lb PR[/B]. Given how fatigued from the 3s I was, I would guess I have 75-78 in me for a proper 1RM. I am finding it a bit boggling that I continue to make decent strength gains, despite the huge caloric defecit I am running right now.

Also, getting impatient, decided to just go ahead and attempt to LP my front squat so I stayed after and did 3x5 65lb.

Rebecca Roth 06-20-2011 10:35 AM

Re: Bec's WOD Log
June 20:

Warmup - 500m row, supermans, hollow body hold, shoulder mobility, couch stretch.

Skill - Push Ups

WOD - 100 KB GtoH (35rx/30 me)
Time 5:17

Pretty mentally/emotionally crappy at the moment, it's hard to put any energy into a WOD when you feel pretty beat down. I dropped calories significantly a couple weeks ago, only to weigh in Saturday for the 3rd week in a row on very low calories with no weight lost - which means now a total of almost 3 months with no weight lost. Basically just going to give up and quit micro-managing my meals anymore because it seems to not matter at all, far too frustrating to put in all the effort, do everything perfectly, even go beyond to absolutely ensure achieving my goals, only to have absolutely no result. So going to continue eating clean, but stop worrying about when/what/how much, as much as I have been.

Rebecca Roth 06-21-2011 09:18 AM

Re: Bec's WOD Log
June 21:
Warmup - Run 400m, cavemans (stationary inchworm+squat+alternating lunges)

Skill - Ring rows, ring roll outs - both with slow ascent/descent counts

WOD - Split any way
Row 1500m (supposed to be run 1200, but started raining)
100 Goblet Squats (35 as Rx)

Time: 13 min

Split up as 500m, 25, 500m, 25, 500m, 50. worked out well, but should've done sets of 30s instead of 25s on the squats.

Rebecca Roth 06-22-2011 07:51 PM

Re: Bec's WOD Log
June 22:

Warmup - DUs, Pullups, Box stretch

Skill - Box Jumps

WOD - "Christine"
3 Rounds
Row 500m
21 Box Jumps (20")
12 Deadlifts (145lb)

Time: 16:16 Rx

Rebecca Roth 06-23-2011 07:36 AM

Re: Bec's WOD Log
June 23:
Warmup - 400m Run, shoulder and hip mobility to the 9s

WOD - Front Squats
5-5-5-5-5 (40%-80% of 1RM, increase 10% each set)

More or less seems to be on target to have (or reach) my July goal of 100lb FS, however FS still seems to be slightly broken, going forward too much.

Rebecca Roth 06-27-2011 10:33 AM

Re: Bec's WOD Log
Jun 27:

Warmup - Tabata bear Crawl, splits, burgener wu for snatch
Skill - Snatch balance

Row 500m

DB Push Press (30 rx/25me -HEAVY)
Squat Snatch (53 rx)

Row 500m

Time: 15:58

Still feeling pretty defeated about the dietary crap, it makes me very upset that I can do everything right, but not get results. I took the past week off from strict paleo, didn't eat horrible but had a couple indulgences (a milkshake, sub sandwich, some potato chips, cheese, hamburger helper) I wouldn't normally allow or at least not in that volume over a 1 week period. Back at it clean today, adding a bit more carbs into day to day eating, should put me about 100-150g. Trying to figure out how to mentally reset and get myself excited about this again.

Rebecca Roth 06-28-2011 11:04 AM

Re: Bec's WOD Log
June 28:

WU - easy row 250 x2, max effort 500m - 1:50:0.. so close, too tired/sore to push it any lower :(, ring dip negatives
Skill - Wall Climbers

Run 800m
30 C&J (85rx/73me)
Run 800m

Time: 14:57

Pretty happy with this one, I definitely had 85lb, but with the runs and leg intense wod yesterday, I took it easy on the weight. Also really pushed it and did not walk at all on either 800m which is pretty good.

Rebecca Roth 06-29-2011 08:29 AM

Re: Bec's WOD Log
June 29:

WU : easy 400m run, max effort 200m (59sec), bridges, lacrosse ball hip work, box hip stretch.
Skill: MU transitions - can't yet lift myself even sitting in the band to perform the transition, but made a load of attempts.

Find 3RM Deadlift

10x 33lb
5x 123lb
3x 153lb
3x 183lb
3x 193lb
[B]3x 198lb[/B]

Should have gone with a 10lb jump to 203 for my last attempt rather than 198, I think I could have done it, but after that attempt there was no way I was going up for another 3 reps. Pretty beat from the past couple days, it felt really heavy.

Endurance set - 98lb, 22 unbroken reps.

Rebecca Roth 07-01-2011 09:29 AM

Re: Bec's WOD Log
July 1:

WU - dislocates, windmills, row 250m x3, floor hip stretch, bully stretch
Skill - Back Squat, HSPU quick rundowns for form verification

WOD - 5 rounds
5 HSPU (7 HSPU knees on box)
10 Burpee Pullups (did the movement, but the "pullup" was simply jumping to grab the bar and pulling but not moving)
15 Back Squats (95rx/75 me should've been an easy weight, but it was freaking hard, feeling weak today)

Time - 19:35

Rebecca Roth 07-03-2011 04:54 PM

Re: Bec's WOD Log
July 3:


250 stationary lunges, 43lb
50 strict press "

not for time

Rebecca Roth 07-05-2011 10:50 AM

Re: Bec's WOD Log
July 5:
Warmup - 3 minutes foam rolling, air squats regular & feet together, box stretch, bike 1 mile easy, bike 2 miles ME (4:56), bridges, band arm stretches

Skill - Pistol - can get all the way down but not back up

WOD - find 1RM Push Jerk
10x 33lb
5x 63
1x 83
1x 93
[B]1x 113[/B]
1x 123 - FAIL
[B]1x 118
1x 123 (almost 56kg) SUCCESS![/B]

Way above my previous PR, and 125lb was my Q3 goal, pretty much achieved early

Endurance set - max reps in 2 minutes @ 53lb: 42 reps

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