|
Re: Bec's WOD Log
July 6:
Warmup - dislocates, superman/hollow rolls, foam rolling, max effort bear crawl 1x around the gym (0:57), burpee high jumps Skill - Ring Pullups - 0 strict/0 kipping WOD - 10 min AMRAP 20 KBS (35rx/40 me) 20 Box Jumps (20" as Rx) Rounds: 4 + 1 KBS, RX+ |
Re: Bec's WOD Log
July 8:
Warmup - DUs, tabata hollow holds, dislocates/windmills, couch stretch Skill - Hand/Head stands - All headstands 3x ea going up using tuck, pike and straddle WOD - Find 1RM Thruster WU Air Squats/PVC 10x 33lb 5x45 1x65 [B]1x75 1x85 1x95[/B] 1x105 - FAIL [B]1x100[/B] 1x105 - FAIL Many PRs. I was a bit disappointed about not getting 105, I was very close both times but hit a sticking point about eye level. |
Re: Bec's WOD Log
July 9:
Special park day! 3 Rounds for Time 20 Hang Power Snatch(65lb as RX) 01 Stair Climb(222 steps)... 15 Push Ups(at half-way point - scaled to elevated on the hand rail/retaining wall) 15 Burpees(at the top) Pretty much the worst case scenario wod for a fat kid. Didn't get my time, but I finished, didn't puke or cry, so it was a win! :) Probably sometime over 30 min. |
Re: Bec's WOD Log
July 12:
Warmup - Singles and DU, Plank holds, band shoulder stretches, bully stretch. Skill - Wheelbarrow, subbed Bear Crawls. WOD: 15-12-9-6-3 TTB (tucks) Burpees Push Jerks (105rx/88 me) Time - 19:10 It was over 100 degrees easily in the gym today, and humid. On the TTB my hands were so sweaty, I couldn't even hold on long enough to get more than 2-3, but the jerks were good, heavy but very solid. Separately, thanks very indirectly to something someone said in my nutrition thread, I ran across something that said checking for a low waking body temp (below 97F) over several days is a pretty good indicator metabolic issues. Despite the fact that I don't put too much stock in naturopathy, I am all for home experiments and having too much data is always better than having none, so I bought a thermometer yesterday and checked my body temp before bed, and reliably tested at 98.6. Day 1 Waking Body Temp: 96.3 |
Re: Bec's WOD Log
July 13:
WU - dislocates, windmills, floor hip stretch, run 800m, burgener WU WOD - Find 1RM Power Clean 5x 53 3x 73 2x 83 1x 103 - fail [B]1x 103 PR 1x 105 PR[/B] 1x 108 FAIL - caught it in a full squat but couldn't stand it up 1x 106 FAIL - again, caught in squat and couldn't stand up. I was a bit overly ambitious, I should have increased at the top of my warmup more slowly toward my max, but I was really expecting quite a bit more (110ish) out of myself today. Day 2: Waking body temp 97.2 |
Re: Bec's WOD Log
July 15:
WU - Dislocates, wall squats, 4x ME 250m row + 1 min rest (53sec-59sec), band shoulder stretch, splits (front & side) Skill - Skin the Cat (subbed 5 times negative tuck holds + 5 times skin the cat w/ green band) WOD - 5 rounds 1 lap bear crawl (3 rounds rx, then subbed to 150ft) 10 box jumps (failed on the first one, so I subbed to step ups) 1 lap farmers carry (35lb rx, easy sauce) 10 Wall balls (13lb as rx) Time: somewhere around 25 minutes. Gave my coach a bit of a scare, I rarely push to the point of being sick, but was struggling the whole time on this one, lost my color at one point. It was rough, I stopped for breaks when I needed to though, to keep it manageable, and would have quit if I felt I had reason to. Stupid lack of endurance! |
Re: Bec's WOD Log
July 18:
WU - Wall squats, couch stretch, box hip stretch, prayer stretch, tabata hollow body rocks, superman holds, 5 mins open stretching WOD: Find 1RM Back Squat 5x slow 33lb 5x 45 5x 65 2x 85 1x 115 1x 135 [B]1x 155 PR 1x 165 PR[/B] 1x 175 - FAIL I totally felt like I had it at 175, but having a spotter threw me, and I completely brainfarted on my setup, didn't even get a deep breath before dropping. Ah well, I'll take the PR regardless. Endurance - 20 reps unbroken at 65lb. I don't know how some people can go on to rep out 30-50, I'm always pretty spent after a 1RM. |
Re: Bec's WOD Log
July 20:
WU - run easy 200m, warrior pose, lunge/runner stretch, run mid 200m, run ME 400m (1:50), shoulder band stretches, bully stretch. Skill - Strict Pullups WOD: 24-12-6 Push Press (65lb as Rx) Weighted Lunges " SDHP " Time: 10:58. |
Re: Bec's WOD Log
July 21:
WU - DUs, sit ups, dislocates, 5 way band shoulder stretch, wall shoulder mob. WOD - Find 1RM Press 10x 33lb 3x 53 2x 63 1x 68 1x 73 - Ties PR, went up easy 1x 83 -..and then I F*(& it up by making too big of a jump - FAIL 1x 78 - FAIL 1x 75 - FAIL 1x 74 - FAIL 1x 73 - FAIL Endurance - 37 Reps unbroken @ 33lb. |
Re: Bec's WOD Log
July 25:
WU - all squat & squat mobility work to prep for the wod. WOD - "Morrison" 50-40-30-20-10 Wall Balls (13# as Rx) Box Jumps (3 45lb bumpers round 1 then scaled down to 2) KBS (35lb as Rx) Time: 34:17 This one sucked, I knew it would going in, didn't get sick but I just couldn't breathe through most of it. Don't know what to do about the allergies, I feel like an idiot having to stop to blow my nose in the middle of a workout every day. |
Re: Bec's WOD Log
July 26:
WU - tabata bear crawl, band shoulder stretch, some other arm/wrist mobility, dislocates & burgener WU. WOD: Find 1RM Hang Power Snatch 10x 33lb 3x 53 1x 63 1x 73 1x 83 - fail 1x 78 [B]1x 83 PR[/B] 1x 88 - fail Endurance - Tabata HPS @ 33lb - 84 reps. |
Re: Bec's WOD Log
July 27: My work outside WODs is typically not worthy of noting, but hit a fairly significant goal last night. Jogged a mile without walking/stopping (even with hills), and completed in under 10 minutes. It's been a few years since I could do either.
July 28: WU - 200m run easy, runners stretch, 200m run medium, runners stretch, 200m run max effort (0:58, for some reason I just can't get any lower), band shoulder stretch, technique w/ pvc for all wod movements. WOD - "Air Force Wod" 4 burpees at the top of every minute (start with 4 burpees) 20 Thrusters (65lb rx/53me) 20 SDHP 20 Push Jerks 20 OHS 20 FS Time: 13:49 My thighs are still very sore from Monday's wod, so I scaled down the weight even though I could do 65, I'm sure. I also rested through 2 minutes during the workout, meaning burpees only no barbell movement. |
Re: Bec's WOD Log
July 29th:
WU - 2 mi bike ride... broke the airdyne :( , lacross ball, band shoulder stretch, windmills, etc Skill - Muscle Up progressions (ring pullups, dips, transition from sitting) WOD - "ISABEL" 30 Snatches (85rx/65me) Time: 4:19 Front Squat LP - 5-5-11 @ 75lb. |
Re: Bec's WOD Log
Aug 1:
WU - 400m jog, 10 pullups, 10 pushups, band shoulder stretch Skill - pullups 20 strict (grey band) WOD - 20 min amrap 15 Hang squat cleans (rx65/me58) 12 Ring dips (blue band) 21 sit ups 4 rounds + 8 cleans = 200 reps Strict press - 5x 45, 2x5x58 |
Re: Bec's WOD Log
Aug 2:
WU - row 250, hollow body to superman, hollow & superman rocks, row 250 Skill - Pistols WOD - "Diane" 21-15-9 Deadlift (145 as Rx) HSPU (from a box) Time: 10:55 Aug 3: WU - 2x - Run 400m, 10 pullups, 10 TTB, 10 ring dips (red band), 10 OHS w/pvc WOD - 7x5 OHS @ 68lb endurance 32reps unbroken @ 45lb. |
Re: Bec's WOD Log
Aug 6:
20 Row for cal 30 wall balls (13rx/10@ 12lb, rest at 10lb) 20 TTB (abmat situps) 30 box Jumps 20 SDHP (45lb KB as RX) 30 Burpees 20 Shoulder to OH (95Rx - 2@ 85, rest at 65lb) 400m run Time: 23:50 Crapful. It was a really bad day, not a particularly fun wod but I started getting dizzy and sick thru the burpees, which made the StOH miserable even though it should have been relatively smooth for me. |
Re: Bec's WOD Log
Aug 7 - Paleo Challenge Day 1
11am: 2 eggs, 1oz mushroom, 1/2oz onion, 4oz spinach, 1 tbsp coconut oil 3:30pm: 8.5oz Pear 5pm: 1 hour walk/jog 6pm: 6oz Lamb bone in, 1.5 cups broccoli, 1/2 red pepper Misc: 8+ hrs sleep, supplements, 64oz+ water |
Re: Bec's WOD Log
Aug 8 - Paleo Challenge Day 2
5am: 1 Hard Boiled Egg 6am: WOD 8:30am: 2 eggs, 1 oz mushrooms, 1/2oz onion, 4oz spinach, 1 tbsp coconut oil 12pm: 6oz ground beef, 8 oz yellow squash, 1 tbsp coconut oil 2:45pm: 2 1/2oz blueberries, 2oz pear 6pm: 40min walk/jog 7pm: 6.5oz Lamb bone in, 4 oz beet, 9oz asparagus w/onion Misc: 8+ hours sleep, supplements, 64oz+ water WOD - 100 Burpees Time: 10:13 |
Re: Bec's WOD Log
[I]how you feeling doing Paleo ? and thats a ripper time for 100 burpees [/I]
|
Re: Bec's WOD Log
[QUOTE=David Baxter;972234]how you feeling doing Paleo ?[/QUOTE]
I've actually been paleo for a little over a year now, my first 6 months was completely strict, then I added a cheat meal weekly, and I've recently relaxed it a bit more. So I'm probably having the least issues with the challenge out of everyone :) For me it is pretty much just cutting back out the cheat meal as well as occasional brown rice and potatoes which I don't consider a cheat. Its nice they are following a point system so even if you do decide to cheat, it doesn't completely negate your day, it just takes away a few points. [QUOTE=David Baxter;972234]thats a ripper time for 100 burpees[/QUOTE] I think a "good" time for 100 burpees is probably <5 minutes ([I]in fact that is one of the strength villian challenges that he says everyone should be able to accomplish [url]http://strengthvillain.com/?p=117[/url] - page WFS, site is not[/I]). However, it is an improvement for me, the last time we did something similar (10 burpees EMOM for 10 mins) I got through 80. So I'll take it. |
Re: Bec's WOD Log
Aug 9 - Paleo Challenge Day 3
5am: 1 Hard Boiled Egg 6am: WOD 8:30am: 2 eggs, 3oz yellow squash, 1oz onion, 4oz spinach, 1 tbsp coconut oil 12pm: 6oz ground beef, 7oz broccoli 3pm: 1.5oz blueberries, 3oz pear 7pm: 5.5oz Chicken breast, 8oz Brussels sprouts. 9pm: 1/2cup coconut milk Misc: 8+ hours sleep, supplements, 64oz+ water WU - Arm circles, walking lunges, 400m jog, 5 wallclimbs Skill - Headstands WOD - 3 rounds 100 singles or 50 double unders 75 squats Time: 13:18 thought this would go much quicker, I stayed pretty steady on the squats, but when i looked up after the first rounds and 5 minutes were gone I couldn't believe it. |
Re: Bec's WOD Log
Morning - Required fast, no food or water
12:30 - 2 cups Crockpot Soup: 3oz ground beef, tomato, celery, onion, peas, carrots, peppers, 8oz water 2pm - 8oz pear, 32oz water 8pm - 6 oz chicken, 8 oz broccoli, 32oz water Misc. - supplements, 64oz water. Pretty rough/exhausting day, had to stay fasted half the day which I'm not a fan of and certainly doesn't help with feeling energetic, and went to a new doctor to try and get to the bottom of why I'm not dropping weight after a year (hence the no food/water) of committed work, and basically what little they could tell immediately was all at least indicative of bad things, but nothing for sure or any real cause until other tests come back. So very ready to hit the gym and take out my frustration on a WOD. |
Re: Bec's WOD Log
Aug 11 - Paleo Challenge Day 5
5am: 1 Hard Boiled Egg 6am: WOD 8:45am: 2 eggs, 1oz yellow squash, 3 oz orange bell pepper, 2.5 oz tomato, 1 tbsp coconut oil 12pm: 7oz chicken breast, 6 oz brussels sprouts, 2oz tomato, 1 strip uncured bacon 3:30pm: 1egg, 1 banana, 1oz pecans, cinnamon 7pm: 12oz coconut milk, 8oz strawberries, 3oz peach, 3oz mango Misc. - supplements, 64oz water, 8 hrs sleep. WU - Row 500m, half tabata hollow body rocks, banded pushups and squats, burgener warmup Skill - Clean - 3,10,2,20,1,30 3x 83lb, 10x63 2x 93lb, 20x53 1x 103lb, 30x33 Muscle cleaned 103, it was ugly. I was favoring my hamstrings too much still from all those air squats earlier in the week, but the weight went up relatively easy considering this ties my PR, had I dropped under it AT ALL, I definitely was capable of more. WOD - 30 Muscle Ups - sub 3 pullups (grey band) + 3 Dips (used paralletes) per MU Time: 16:38 Was still feeling a bit off from the previous day and really not up for it, but focused on just keeping moving and felt a lot better after. |
Re: Bec's WOD Log
Aug 12 - Paleo Challenge Day 6
5AM: 1 HB Egg 6AM: WOD 9AM: 2 eggs, 3 oz mushroom, 3 oz orange bell pepper, 1 oz tomato, 1 strip uncured bacon 12PM: 6.5oz Chicken Breast, 8oz broccoli 3PM: 5oz strawberries 6:30pm - dinner out - Grilled chicken w/ rosemary and pepper (6-8 oz), asparagus (8 spears). Misc. - supplements, 64oz water, 8 hrs sleep. WU - 500m Row, 400m run, shoulder and hip lacrosse ball work, splits Skill - KB Snatches 2x10 per arm 25lb 2x10 per arm 30lb WOD - Deadlift 10x 65lb 5x5 120lb 3x3 155lb 2x2 195lb [B]1x 225lb PR 1x 225lb[/B] Endurance: 14 reps unbroken @ 120lb. The amount of volume we had already done left me beat, and my grip was gone so this didn't go very well. |
Re: Bec's WOD Log
Aug 13 - Paleo Challenge Day 7
9:30AM - 2 eggs, 3oz Kale, 1oz mushrooms, 1 mug coffee 12PM - 4oz strawberries, 10 macadamia nuts 3pm - 1hr walk/jog 5:30pm - Mixed greens w/ 4oz chicken, 1 hb egg, peppers, onions, Kalamata olives. 9pm - 2oz pecans, 1 banana Misc. - supplements, 64oz water, 8 hrs sleep. Week 1 total points - 182 |
Re: Bec's WOD Log
Aug 14 - Paleo Challenge Week 2 Day 1
10AM - 2 eggs, 1 strip uncured bacon, handful of mushrooms and onions 2pm - 5oz chicken, 7oz snap peas 6pm - 6.5oz salmon, 10oz broccoli Misc. - supplements, 64oz water, 8 hrs sleep. |
Re: Bec's WOD Log
Aug 15 - Paleo Challenge Week 2 Day 2
5am - 1 baked egg (not totally a fan, but it was worth a try) 6am - WOD 9am - 2 eggs, 2oz mushroom, 1 oz pepper, 1 oz tomato, 2.5oz spinach 12pm - mixed greens, 5.5oz chicken, 2oz pepper, 2oz mushroom, 1oz onion, 2tbsp olive oil 3:30pm - 10oz whole cherries 7:30pm - 10oz coconut milk, 3oz peach, 3oz mango, 5oz strawberries Misc. - supplements, 64oz water. WU - row 250m, 10 pullups, 10 dips, 10 OHS (33lb) - x2, band shoulder stretches. Skill - Archer Pushups - subbed regular ring pushups from the knees WOD - Run 800m 30 SDHP (85lb as Rx) Run 800m Time: 15:38 Rx Pretty drained/tired all day. I had my ferret put to sleep after work, which has been coming for a long time, but was still obviously not easy. The WOD was okay, not a spectacular performance from me, but it was good for taking my mind off everything at least. |
Re: Bec's WOD Log
Aug 16 - Paleo Challenge Week 2 Day 2
6:30am - 2 baked eggs, 1 strip uncured bacon 12pm - Mixed greens, 6.5oz chicken, 3oz peppers, 1oz mushrooms, 3oz tomato 4pm - 8.5oz cherries 8pm - 1 bottle unfiltered ginger ale, 4oz Ahi Tuna, 2oz octopus salad (octopus, sesame oil, sea weed, pickled ginger, 10oz raw broccoli Misc. - supplements, 64oz water |
Re: Bec's WOD Log
Aug 17 - Paleo Challenge Week 2 Day 4 (whoops on yesterday)
5am - 1 baked egg 6am - WOD 9am - 2 eggs, 4oz broccoli, 1oz mushrooms, 1 oz onions, 1/4 avocado 1pm - 2 hard boiled eggs, mixed greens, 1/4 avocado, 2 oz peppers, 1 oz tomato, 1oz mushrooms, 2 tbsp olive oil 7pm - 8.5oz steak, 10oz steamed veggies - snow peas, carrot, water chestnut, bean sprouts, onion Misc. - supplements, 64oz water, 8+ hrs sleep WU - 400m easy run, 10 Pullups, 10 Pushups, squats, shoulder wall stretch Skill - 75m Prowler push unweighted, 20lb+ WOD - 12min AMRAP 200m Run 5 Deadlifts (185rx\155me) 10 DUs Rounds: 3 + 75m run Cash out: complete round 4. Felt like a limp noodle (and again today too), just have no energy to really get into the workouts this week. |
Re: Bec's WOD Log
Aug 18 - Paleo Challenge Week 2 Day 5
5am - 1 baked egg 6am - WOD 9am - 2 eggs, 4oz spinach, 2oz mushrooms 2pm - 4.5oz steak, 8oz steamed veggies - snow peas, carrot, water chestnut, bean sprouts, onion 4pm - 6oz cherries 6:30pm - 6.5oz salmon, 10oz broccoli Misc. - supplements, 64oz water, 8+ hrs sleep WU - 400m easy run, jump squats, high knee skips, side shuffle, straight leg march, some other things... Skill - Thruster: 5x33lb, 5x53lb, 5x63lb, 5x73lb WOD - 7 Rounds 7 Back Squats (RX Bodyweight/83lb me - had to clean it from the floor those doing heavier weight got the racks) 7 Burpees Time: 13:20 |
Re: Bec's WOD Log
Aug 19 - Paleo Challenge Week 2 Day 6
Beat. Hit the Dr first thing in the morning for a nutritional consultation since they'd got my food tolerance results back, then on to a lab for the blood draw to get the rest of the tests done they prescribed for me last time, also doing a take home test of saliva through the whole day. No food, no WOD, no supplements. Do get points for water tho. |
Re: Bec's WOD Log
Aug 20 - Paleo Challenge Week 2, Day 7
11:00 - 10oz coconut milk, 6oz strawberries, 4oz mango, 8 macadamia nuts 3:30 - 4 figs, handful pecans 4:30 - 30 min row 7:00 - 5.5oz Salmon, 7.5oz cantaloupe, 8oz grilled eggplant & zucchini, 1tbsp EVOO 9pm - 4oz coconut milk, 4 figs, handful pecans Misc. - sleep, water, supplements. |
Re: Bec's WOD Log
Good work sticking to the paleo challenge!
Any word back yet from the nutritional consultation? |
Re: Bec's WOD Log
[QUOTE=Dave Traeger;977025]Good work sticking to the paleo challenge!
Any word back yet from the nutritional consultation?[/QUOTE] Thanks! Yes, the nutritional consultation went alright, she said it was probably one of the easiest she'd done because most of the things to avoid I already don't eat regularly. Unfortunately, it still impacts me pretty severely... The good news: No tomatoes! The bad news: No Eggs (booo), bananas, corn, rice, wheat, cheese (gah!), yeast (I love a good microbrew :crybaby0:), and ginger. There were a few other things I'm very reactive too as well like Thyme and Navy Beans, but they're pretty random stuff that I won't really miss. |
Re: Bec's WOD Log
That's a fairly odd combination of foods to avoid?
|
Re: Bec's WOD Log
[QUOTE=Dave Traeger;977032]That's a fairly odd combination of foods to avoid?[/QUOTE]
Yea, seems a little odd but I asked about that a bit. This tests was more to check digestive reaction to foods, not the stereotypical food allergy that triggers anaphylaxis. So these are things that you probably don't experience issues from until 2-3 days after eating and can be very specific foods, whereas the allergies you experience problems with immediately tend to occur in food families rather than specific individual foods. |
Re: Bec's WOD Log
Aug 21 - Paleo Challenge Week 3, Day 1
My meals are about to get a whole lotta repetitive. 11am - Pork Sausage, squash, red pepper, broccoli, onion 2pm - almonds, raisins 4:30 - coconut milk 8pm - Pork Sausage, squash, red pepper, broccoli, onion Water, sleep, supplements |
Re: Bec's WOD Log
Aug 22:
WU - Runner stretch, 200m Run, band shoulder stretch, foam roll hips WOD - "Angie" 100 Pullups (Grey Band) 100 Pushups (70x rack rung 3, 30x rung 4) 100 Situps 100 Squats [B]Time: 27:28[/B] [QUOTE=Rebecca Roth;882125] Dec 21: "Angie" 100 Pullups (jumping) 100 Pushups (25xrack, 75xknees) 100 Situps 100 squats Time: 28:15[/QUOTE] |
Re: Bec's WOD Log
Aug 22 - Paleo Week 3, Day 2
5am - 1 baked egg (gotta finish what I got!) 6am - WOD 9am - 4oz chicken, 4oz artichoke hearts 11am - 2oz blueberries 12:30 - 4.5oz chicken, 6oz artichoke 2:30 - 2.5oz blueberries, 12 macadamia nuts 7pm - 8oz ground chicken, 6oz asparagus, 2oz mushrooms. |
Re: Bec's WOD Log
:pepper::pepper:[QUOTE=Rebecca Roth;977454]Aug 22:
WU - Runner stretch, 200m Run, band shoulder stretch, foam roll hips WOD - "Angie" 100 Pullups (Grey Band) 100 Pushups (70x rack rung 3, 30x rung 4) 100 Situps 100 Squats [B]Time: 27:28[/B][/QUOTE] wow - like the "other" Dave said re the foods |
| All times are GMT -7. The time now is 07:34 PM. |
CrossFit is a registered trademark of CrossFit Inc.