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

Rebecca Roth 01-05-2011 11:15 AM

Re: Bec's WOD Log
 
Jan 4:

Power Clean & Jerks - We did Jerk Balance and Split jerks as skill pre-wod in the morning, so I was less than stoked to see it again, but it was pretty good.
6x4 65lb

Back Squats - First time I've done BS with any weight in months (last time was 53lb...) reinforced that I neeeed to work on FS and BS bigtime. Need to find 1RM.
3x 95lb
5x4 75lb

Rebecca Roth 01-07-2011 05:45 PM

Re: Bec's WOD Log
 
Jan 6 - Weird one, but fun.

2 rounds
4 stations, 1 min ea. Only record reps completed within the minute beyond the number specified.

15 pullups 0/0
8 squat cleans (rx 85, me 53) 3/1
20 DUs (60 singles) 56/32
10 burpees 4/2





Jan 7 -
10 rounds
AMRAP 45 sec, rest 15sec
DUs only consecutive reps count (subbed as singles), score is your highest consecutive reps in a round
Reps: 71, round 6

Rebecca Roth 01-10-2011 11:16 AM

Re: Bec's WOD Log
 
Jan 10:

6 RFT
400m Row
30 Jumping Lunges
No break during lunges, or you must do 30 Burpees at the end of the WOD.

Time: 24:00 + burpees

Rebecca Roth 01-12-2011 09:33 AM

Re: Bec's WOD Log
 
Jan 11:

1x5 33lb Squat Clean
5x1 63lb ...sucked alot

1x5 135lb Deadlifts
1x5 165
1x3 185
5x1 185



Jan 12:
WU was wierd, 1st round I got 4 ring dips consecutive on the red band and felt like i could do no more so I did the remaining six on the blue. 2nd round I did all 10 unbroken on red... wtf.

3x5 33lb Snatch Balance
5x5 83lb Snatch pull


AMRAP 7 min
Med Ball Slams 20lb (done RX)

Reps: 97

Rebecca Roth 01-14-2011 10:42 AM

Re: Bec's WOD Log
 
Jan 13:
Another crappy rest day, lots of foam rolling.
5x5 BS 45lb

Jan 14:

Skill - DL
3x 65
3x 95
3x 135
4x5 165

WOD-
Bike 1Mile
20-18-16-14-12-10-8-6-4-2 DB Thrusters (15lb)+ 40 single jump ropes after each set.
Bike 1Mile

Time: 23:21

Rebecca Roth 01-18-2011 02:12 PM

Re: Bec's WOD Log
 
Jan 17:
10 Burpees every Minute on the minute for 10 minutes
- did rnd 1 as rx, then scaled back to 8 per minute. Burpees wipe me out.

Jan 18:

High Hang cleans (full depth to catch)
2x5 65lb
Squat Cleans
2x5 70lb

WOD
5/7/9/11/13 - KTE
13/11/9/7/5 - DL (RX 140/me 120)
Time: 9:51 I think

Rebecca Roth 01-18-2011 09:06 PM

Re: Bec's WOD Log
 
Jan 18 PM:

Power Snatch
5x 33lb
3x 38lb
3x 43lb
3x 48lb
10x5 48lb

Jerk Balance
3x 48lb
3x 53lb
3x 63lb
2x 68lb
8x2 68lb

Rebecca Roth 01-19-2011 11:15 AM

Re: Bec's WOD Log
 
Just what I wanted to see in a wod today... more snatches!

Jan 19:

Skill - Ring dips 3x5 red band (all unbroken), 1x5 blue band

Wod:
10 cone sprints (about 150ft?)
15 Below the knee Hang Snatches (rx 45/me 38) Had I not been beat from lifting last night I would've had this Rx.
20 sit ups

Time: 16:30

Rebecca Roth 01-21-2011 09:11 AM

Re: Bec's WOD Log
 
I'm retarded, the last wod was 4 rounds though I failed to include that.

We got hit with a lot of snow yesterday so I didn't get to go to the gym, and today I had to forego class in order to deal with my nearly doubled commute time for work. Plus gym is closed for L1 cert over the next 2 days. 4 days in a row with no class, grumble. I'm going to have to try and do yesterday's wod at home tomorrow methinks.

Rebecca Roth 01-22-2011 11:14 AM

Re: Bec's WOD Log
 
Jan 22:
Tabata Push Press - did 43lb bar only(its a weird weight, but was cheap..)/rx 45lb
9-8-9-7-7-7-7-6

Felt solid/good, I would've had higher numbers in the gym I'm sure, but I didn't even have a problem going from the bar to desk to write down the numbers during my 10 sec downtime and getting right back at it. Slow is fast.

Rebecca Roth 01-24-2011 11:44 AM

Re: Bec's WOD Log
 
Jan 24:

Skill: Back Squats
5x 45lb
3x 55lb
3x 65lb
4x5x 75lb
- still lots to work on, but the sets were solid. 0 incidence of wobbly knees on the way down or up finally.

WOD:
AMRAP 15
2 MU - Sub: 3 Grey band Pullups + 3 red band dips = 1 MU
4 SDHP - me 65lb/rx75
6 20ft Bear Crawl

Rounds: 2 + 4 Bear Crawl

Rebecca Roth 01-25-2011 12:39 PM

Re: Bec's WOD Log
 
Jan 25:
Jumping Pullup Ladder, 1 minute per set.
10-11-12-13-14-15-16-17-18-19

RX I guess, I completed them all within the 1 minute ea, but wish I could have been using more arms and less legs.

Rebecca Roth 01-25-2011 09:37 PM

Re: Bec's WOD Log
 
Jan 25 PM:

Neck Jerks
5x 33lb
3x 45
3x 53
3x 73
3x 83
1x 93 - Fail
5x1 88
Definitely had 93 given another attempt, but was sharing a bar so I didn't push it.

Clean Pulls
3x 45lb
3x 75
3x4 105

1x Power Clean 65lb

Rebecca Roth 01-26-2011 09:20 AM

Re: Bec's WOD Log
 
Jan 26:

Skill: Jerk Balance
5x 45lb
3x 65lb
4x5 70lb

WOD:
5 RFT
25 KB swings (35lb)
25 Med Ball Situps (13lb)

Time: 15:06 RX

Rebecca Roth 01-28-2011 10:40 AM

Re: Bec's WOD Log
 
Jan 28:

Skill - Pullups (booooo), but if I double wrap the grey band I can in fact now get my chin over the bar a couple times, so I can finally work on the full range. Its pretty hard to get better at pullups when you can't really work the top 3-4 inches.

Wod - 5 RFT
3 Minutes Bike, 1 Minute Rest

Total 5.73 miles (or something like that), Lowest round was I believe 1.07

Rebecca Roth 01-31-2011 11:12 AM

Re: Bec's WOD Log
 
Jan 30:

Skill - C&J
5x clean only 33lb
3x 43lb
3x 53lb
4x5x 63lb

WOD
21-15-9
FS (RX 65/me 43)
OHS (RX 65/me 43)
Ring Pullups (Jumping)

Time: 12:30, probably went alot slower than intended, but I focused on doing it as right as I could and did the squat sets unbroken. Still leaning slightly forward on the way up.

Rebecca Roth 02-01-2011 03:22 PM

Re: Bec's WOD Log
 
Feb 1:

4 Rounds
50 air squats
21 sit ups

Time: 10:47

Rebecca Roth 02-03-2011 09:11 AM

Re: Bec's WOD Log
 
Feb 2:

Equipment was somewhat limited due to being at home, coulda done rx for the KBS, and step ups or at least a higher box if I were at the gym. Either way, the first 3 were easy, then I had to start breaking the OHS because my hands were slipping, and the burpees were horrible.

30 KBS (35lb RX/ me 7kg 60 reps)
30 Push Press (65rx/me 43)
30 Box Jumps (20" rx/me 12")
30 OHS (RX 65lb/me 43lb)
30 Burpees

Time: 13:50

Rebecca Roth 02-03-2011 09:17 AM

Re: Bec's WOD Log
 
Feb 3:

Suicide Sprints - run 1/3 gym and back, 2/3 and back, all the way and back = 1 round.
5 rounds unweighted - 20 sec work, 40 sec rest
5 rounds weighted (rx 50lb sandbag/me 20lb med ball) - 30 sec work, 30 sec rest
for each round not completed in the work time, you owe 5 burpees.

Owe: 50 burpees, failed all rounds on the way back from the 3rd sprint.

Rebecca Roth 02-04-2011 12:34 PM

Re: Bec's WOD Log
 
Feb 4:

Strict Press -
5x 33
3x 45
3x 50
3x 55
3x 60 - last rep failed
3x 55
3x 50
My strict press has gone nowhere, I last tried 1RM on this months ago, and now I could maybe get 65 if attempting it. Crappy.


AMRAP 8 Min
5 Ground to Shoulders (Power Cleans) - 58lb
10 Pullups - 1 rnd Grey Band, all following rnds 15 reps jumping

Rounds: 4 + 12 Pullups.

Rebecca Roth 02-08-2011 01:27 PM

Re: Bec's WOD Log
 
Feb 7:

3 Rounds
15 SDHP 65lb (rx)
30 Pushups (done on the rack, first 30 on rung 3, other rounds went from rungs 4-6)
60 Walking Lunges

Time: 21:33 pushups get me every time

Rebecca Roth 02-08-2011 01:40 PM

Re: Bec's WOD Log
 
Feb 8:

Skill - BS
5x45
3x65
3x75
1x95
1x95
1x105 PR
1x105
1x105

Frankly I could've gone to 115 I think but was crunched from time and sharing a rack (was supposed to be 7x1, but we only had time to do 5), with 95 being my previous 3RM, I guesstimated my 1RM at 105 but it would have been a solid 5RM I believe. This is my first lift other than deads to exceed 100lb, and I set a goal of 100lb overhead by end of March.

WOD:
4 rounds
Row 250m
15 TTB (L sits)

Time: 10:37

Rebecca Roth 02-10-2011 01:49 PM

Re: Bec's WOD Log
 
Skill: Push Press
5x 45
3x 55
3x 65
3x 70
3x 75
3x 75
3x 75
3x 75
3x 80 - fail, slight jerk, fail

75 was my previous 1RM, suprised I couldn't get 80 even once, but it was good progress to hit 3x75 that many times successfully.

WOD:
150 KBS 35lb

Time: 9:22 RX

Rebecca Roth 02-11-2011 10:47 AM

Re: Bec's WOD Log
 
Feb 11:

Skill: Deadlift
5x 123
3x 173
2x 173
1x 193
1x 193
1x 203
1x 193
1x 183

WOD
10!
Push Press - 58 rnd one and 45lb rest, overestimated my strength today.
Ring Dips - 2 rnds red band, rest blue band

Time 13:27

My arms are killed from this week. Took weds off because of the same (TTB and Pushups first half of the week. second half TTB in the warmup, heavy PP yesterday, and KBS...), so I was pretty glad just to finish this one, on the 2nd round I really didn't think I had it in me.

Rebecca Roth 02-18-2011 09:47 AM

Re: Bec's WOD Log
 
Feb 18:

Been out sick all week, finally back at it today, everything felt a little heavy but good.

Skill:
Push Jerk
3x5 - weighted pvc
1x5 - 45lb
1x3 - 50lb
1x3 - 65lb
2x3 - 70lb

WOD:
Move weight from one side of the deck to the other side, carrying as many items as you like over 400m run on each trip until all weight is moved.

Women 150lbs:
50# Sandbag
20# Med ball
2 (25#) plates
2 (15#) plates

Time: 15:01

Rebecca Roth 02-19-2011 02:08 PM

Re: Bec's WOD Log
 
Running sucks.

Feb 19:
"Nancy"
5 Rounds
400m Run
15 OHS (rx 65/me 45)
Time: 20:25

Rebecca Roth 02-21-2011 01:53 PM

Re: Bec's WOD Log
 
Feb 21:

5 Rounds
10 Burpees
10 Squats
10 Push Press (43lb)
10 Sit Ups

Time: 13:28

Rebecca Roth 02-22-2011 08:43 AM

Re: Bec's WOD Log
 
Feb 22:

Front Squat - still weak and leaning too far forward :(
5x 33
5x 63
3x 68
2x 73
3x 68
5x 63

AMRAP 8 Min
5 Burpees
10 Wallballs (rx 13lb, me 10)

4rnds + 2 burpees

Stayed after and worked myself up to the 20" box jumping, first time I have gotten it. Also did lots of doubled up grey band pullups, still sucky.

Rebecca Roth 02-23-2011 09:14 AM

Re: Bec's WOD Log
 
Skill - Pullup assitance: A billion relaxed to active shoulders, superman to hollow swings, wide grip partial pulls w/ grey band.

WOD - of course.. I get my box jumps and they come up in the wod next day.
21-15-9
Push Press (rx 75/me 63)
Box Jumps 20" RX!
Time: 6:52

Rebecca Roth 02-24-2011 10:40 AM

Re: Bec's WOD Log
 
Feb 24:

4x5 Power Cleans 73lb

Wod
3 Rounds
500m Row
25 TTB (knees to air)
50 DU (100 singles)

Time: 19:54

Rebecca Roth 02-28-2011 01:25 PM

Re: Bec's WOD Log
 
Skill - Squat Cleans
3x 38lb
3x 48lb
3x3 58lb crappy jumping.

Wod
21-15-9
Deadlift (Rx 135/me 123)
Ring Pushups (knees)

8:27

Rebecca Roth 03-01-2011 09:21 AM

Re: Bec's WOD Log
 
March 1:
Skill - Front Squats
10x 33lb
5x3 68lb a little better, drop straight don't break at the hip first.

WOD
10 rounds - 30sec work, 15sec rest
Burpee Broad Jumps for Laps (1 lap = 75ft)

Laps: 3

Rebecca Roth 03-02-2011 10:08 AM

Re: Bec's WOD Log
 
Mar 2:

Skill: Push Jerk
10x 33lb
3x 63
3x 83
[B]4x3 88lb [/B]- Not sure how to label this, but its a PRish. this is my previous 1RM for PJ and 3RM for Neck Jerk... 100lb overhead here I come. Didn't drop under as quickly or as much as I should, but they were solid.

WOD:
24-18-12
KBS (35 RX/30 Me)
KB GtOH (35RX/ 30R 25L me) - gimpy.

Time: 8:40

Rebecca Roth 03-03-2011 12:10 PM

Re: Bec's WOD Log
 
Mar 3:
Skill - Deadlift
1x10 135
1x3 135
1x3 155
4x3 165
1x3 170

WOD -
5 Rounds
10 Power Cleans (75 rx/me 3rnds x 65lb, 2rnds x 55lb)
10 Stationary weighted lunges (same)
75ft OH Walk (same)

Time: 11:54

Rebecca Roth 03-04-2011 11:59 AM

Re: Bec's WOD Log
 
Skill - 1 Minute Handstand holds against the wall, 5x5 HSPU (Box)

WOD
10!
75ft Sprint
Thrusters (45lb)
16:47 - RX

Rebecca Roth 03-08-2011 04:25 PM

Re: Bec's WOD Log
 
Mar 8:
Skill: Power cleans
5x 53lb
5x 73
3x 83
[B]2x 88[/B] PR
[B]2x 93[/B] PR
[B]1x 98 - A +13lb PR[/B]

WOD
AMRAP 10 min
5 Ring Pullups (2x Grey band pullups, rest jumping)
10 Deadlifts (145rx/123 me)
Rounds: 6

Rebecca Roth 03-11-2011 12:22 PM

Re: Bec's WOD Log
 
Mar 10:

Skill - Hang Snatch
10x 45
5x 65

From Blocks:
5x 65lb
4x3 70lb

WOD:
Row 400
30 Pushups (Rack Rung 3 for all rounds)
Row 400
30 Pushups
Row 200
15 Pushups
Row 200
15 Pushups

Time: 13:08

This was supposed to be done with running, however this happens to have fallen on the coldest day we've had in a couple weeks, so rows were subbed for everyone. This made the WOD significantly harder.

Rebecca Roth 03-14-2011 11:13 AM

Re: Bec's WOD Log
 
Mar 14:

Skill - fail ring dip assistance work.

WOD -
AMRAP 7 Min
2 Clean & Jerk 80-90% 1RM (73lb)
10 Squat Jumps

Rounds: 6 rounds + 6 Squat jumps

Rebecca Roth 03-15-2011 12:36 PM

Re: Bec's WOD Log
 
Mar 15:

Skill: OHS
5x 33lb
5-5-5-5-5 @ 58-63-68-73-[B]78lb PR[/B] (+10lb)

WOD:
Broken Any way you want
3 Rope Climb (sub 18 Strict Pullups)
60 KBS (35rx/30 me)
90 OHWL w/ KB (35rx/30 me)
Time: 8:58

Rebecca Roth 03-18-2011 11:14 AM

Re: Bec's WOD Log
 
Mar 18:
Skill - Clean & Jerk
5x 33lb
3x10 63lb
1x5 63lb ran out of time.
Serious improvement on the cleans, really focused on slow & steady initial pull, then folding up and speed with my arms. Best sets with weight to date. Still had issues toward the end as I got tired with "catching" the bar too high and it dropping onto me, but proper speed fixes that, and it was only about 1 inch high or less vs previously 2-3 high.

WOD - 5 Minute AMRAP
5 Front Squats (75 rx/63 me)
3 Hang Power Snatch "

Rounds: 4 + 1 snatch.


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