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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.

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