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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.

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