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

Rebecca Roth 10-30-2012 12:05 PM

Re: Bec's WOD Log
 
Oct 30:
WU - 15secx4 (jumping jacks, pushups, sit ups, flutterkicks), band shoulder stretch, partner hamstring stretch, jog across the floor, crab walk, bear crawl. 4 min of sprints every 15 sec ~75ft.

Skill - ring pushups
tabata pushups (bottom rung of rack) - 26 or 27 I think?

WOD:
Plank hold 2 minutes
7x1 deadlift find new 1RM
133-153-183-203-213F-213F-183-183

Sad but no surprise, been doing a lot of running.

Rebecca Roth 11-02-2012 11:19 AM

Re: Bec's WOD Log
 
WU- a little bit of yoga

WOD - 5 rounds
7 burpees
30 sec rest

Strength
5x3 Front squat 105lb

Rebecca Roth 11-05-2012 09:53 AM

Re: Bec's WOD Log
 
Nov 4: 4 mi jog

Nov 5:
WU - 4x15sec (jumping jacks, air squats, mt climbers, jump squats), jog, karaoke, jog, side shuffle. 2x15 ghd situps. shoulder wall stretch, bridge ups.

Skill - TTB
4 rounds 6x superman/hollow swings
4 rounds tuck swings
4 rounds of either TTB/K2E

WOD: 5 minute Tabata
20:10 alternating

KBS 35lb
Ball Slams 20lb

Total: 71 reps

Rebecca Roth 11-08-2012 01:07 PM

Re: Bec's WOD Log
 
Nov 7:
At home sick so I took it pretty easy, modified version of the wod from my gym;

4 rounds
8 hang power clean (65lb)
8 fronts squats "
8 push presses "

Rebecca Roth 12-05-2012 12:11 PM

Re: Bec's WOD Log
 
It's been a pretty spotty past couple weeks, between illness/health issues and overdoing it to the extreme over the week of thanksgiving (with vacation time/holiday off).


Nov 15:
EMOM 15 minutes work up to 1rm start at 60% and go up by 5% every rep
Clean & Split Jerk
Worked up to 105lb, was struggling to stand it up from the squat clean, failed once.

Nov 22:
10km run


Nov 26:
10x2 every 1.5 minutes @ 80-84% 1rm
Hang Squat Snatch
Worked up to 78lb for the last 3 rounds


Nov 28:
10x2 every 1.5 minutes @ 80-84% 1rm
Hang Squat Clean
88LBs for all 10 rounds, stuck there, I don't think I could have stood up any more by the end from a full squat.

Nov 29:
15 Min AMRAP
Max reps shoulder to overhead (65lb Rx)
Row 250
Score: 82 Reps Rx, 1500m rowed.

Dec 5:
7x1 power snatch
53-58-63-68-73-78-83-88 ties PR I think
Did 1 additional round hit 93 squat snatch PR

Rebecca Roth 12-13-2012 06:21 PM

Re: Bec's WOD Log
 
Dec 10:
Skill: Skin the cats, still only got up backwards
WOD:
50-40-30-20-10
KBS (35lb)
OHWL (25lb)

Time: 20:44 Rx

Rebecca Roth 12-13-2012 06:22 PM

Re: Bec's WOD Log
 
Dec 11:
Skill: 45/15 sec
Squat hold w/ knee band/air squats

WOD: 5x5 Front Squat - 83lb

Rebecca Roth 12-27-2012 02:50 PM

Re: Bec's WOD Log
 
Dec 15th:
WOD 1 -
Max KBS unbroken in 2 minutes

Score: 51

WOD 2 - 10 min AMRAP For weight moved: choose 65, 85, 105lb
2,4,6... reps increasing per round

Barbell complex: Deadlift, squat clean, front squat, jerk = 1
Sit ups (scaled for TTB)

Score: 20 reps at 85 = 1700lb

Wod 3: As a team
Run 400m
Row 1000m (2 designated rowers)
Run 400m
40 C &J (2 designated C&J's, 20 ea)
Run 400m
40 Snatches (2 designated snatchers)
run 400m
5 MU (anyone)

We finished about 5 seconds behind the other team, sadly I did bad on the running and was one of the rowers, but did a great deal less rowing than hoped.

Rebecca Roth 12-27-2012 03:02 PM

Re: Bec's WOD Log
 
Dec 20:
5x5 Push Press - 83lb.

Rebecca Roth 12-27-2012 03:06 PM

Re: Bec's WOD Log
 
Dec 23:
21-15-9
Row for Cal
KBs 35lb


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