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Old 06-29-2010, 06:01 PM   #121
Deb Weber
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Re: deb - WOD Bod Log

06.29.2010-Tuesday
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (slow today 1:58), walk & stretch, walk & pull, lunge & twist, empty coat, floor wipers - shoulder mobility, trigger point balls & stretch.....

WOD:
3 rounds for time of:
400 meter run
30 burpees
15 chest to bar pull-ups
21:28 Modified Regular pullups - wasted a lot of time on the first set to get 5 chest to bars (all one at a time, high enough but not quite touching the bar) and my coach said, just do regular pullups. Work to be done!

Strength:
Backsquat 5x5 75%
More squats with light weight, practicing speed.
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Old 07-01-2010, 02:39 AM   #122
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Re: deb - WOD Bod Log

06.30.2010-Wednesday
AM: 30 Burpees 15# Vest

PM: Warmup 400m Run, step & stretch, step & pull, lunge & twist, empty coat, floor wipers, shoulder mobility - stretching.

WOD:

For time:
10 push press - 135# (75#), 10 ring rows
8 push press, 20 ring rows
6 push press, 30 ring rows
4 push press, 40 ring rows
2 push press, 50 ring rows
7:02 rx

PostWOD: Run 400, stretch

Good Morning 10x45#, 10x55#, 3x10x65#
Front Squat 3x10x65# practicing form
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Old 07-01-2010, 03:15 AM   #123
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Re: deb - WOD Bod Log

Oh yeah few sets of 85# pushpresses after that WOD, testing the shoulder. Wanted to go up in weight but taking it easy - 85# not too bad, doesnt feel wrecked today.
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Old 07-03-2010, 04:01 AM   #124
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Re: deb - WOD Bod Log

07.02.2010-Friday
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:54), step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor sweepers, shoulder mobility & stretch

WOD:
Upside down "Helen"
3 rounds for time of:
400 meter run
21 kettlebell swings - 24kg (16kg)
12 handstand push-ups

hspu rx'd critieria for today's wod: men-2 35# plates against the wall with abmat in-between, hands over the holes, head to the abmat=rx'd. women-hands on floor, head to abmat=rx'd
19:30 modified w/plate & abmat. Not a good one; runs & KB swings were ok; terrible time getting all the way down and back up in HSPUs...

Strength: Backsquat 5x115# (b/c I thought I only did three sets a few days ago)
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Old 07-05-2010, 01:56 PM   #125
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Re: deb - WOD Bod Log

07.05.2010-Monday (Happy Birthday DP!)

AM
Warmup: DUs, Empty Jacket, Floor Dusters, Shoulder Mobility, trigger point ball - stretching

WOD: "Murph"

For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
55:47 NO vest - happy with that;

Ran the first mile in 8:35 or 8:37 (my usual time is 10-11, I guess I can thank the extra squat work I started in April)... partitioned this Cindy style, chin over bar, chest to abmat, full ROM squat w/hip snap, all fast, & no broken squats, yay! - all reps were legit (or I did them over). Today is probably my tiredest weakest day as well, so I was really pleased with the effort. The last run was awful, had to be minutes slower - it's 100° here today and humid as hell. We had a couple pukers.

I didn't expect to finish in under 60 minutes (bodyweight stuff is not my forté - long arms, long waisted, 150 lbs.) The only fly in the ointment was a bathroom break after the first 2 rounds.... sometimes I hate being a girl.

Strength: Hang Clean
3x3 @ 85-90%
2@105#, 3@110# (I realized I could/should do more)
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Old 07-06-2010, 05:10 PM   #126
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Re: deb - WOD Bod Log

07.06.2010-Tuesday
AM: 30 Burpees w/Vest

PM: Warmup: Row 500, floor wipers, empty jacket, step & stretch, step & pull, ham kick, pushups, shoulder mobility & stretching

WOD:
For time:
21 - 15 - 9
deadlift - 225# (155#)
ring dips
back extensions
9:16 Rx ring dips were horrible. Shouldn't have been rx. I need to start using a band I still can only do 3 with any ROM at the beginning of sets...

5x3 ring dips (tried two sets with a band)
Run 400m
stretch
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Old 07-07-2010, 05:28 PM   #127
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Re: deb - WOD Bod Log

07.07.2010-Wednesday
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:55) floor sweeper, empty jacket, step & stretch step & pull ham kicks, pushups, shoulder mobility - stretching....

WOD:
10 rounds for time of:
12 pull-ups
12 burpees
25:xx?? modified I don't even remember the time. Epic Fail on pullups again; ripped in the 2nd round, wound up with 5 rips on the one hand - I think I know whats happening tho, b/c of the early rip Im doing a sort of half kip - not leaning back enough before the pull, pulling straight up...ripping more. Bled on the bar, bled on the floor, after the 5th round, which took minutes to finish 12 pullups, he moved me to ring rows, where I bled on the rings. My hands were shaved and taped too. REALLY disappointed w/this. Burpees were pretty quick and easy, only broke last set 7/5.

Strength: Power Snatch 3x3 90-95%

3x3 at 65#... 3x3 at 75#, did a few at 85#... can do more weight - need to find what my max really is. Shoulder felt great.

3x10 65# good morning.
I should squat but ran out of time.
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Old 07-09-2010, 06:51 PM   #128
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Re: deb - WOD Bod Log

07.08.2010-Thursday REST DAY
30 Burpees 15# Vest


07.09.2010-Friday
AM: 30 Burpees 15# Vest

Warmup
Strength: BS
3x3 90% - 135#
Followed by Box squats & Jerks

no wod, just a tired day....
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Old 07-10-2010, 05:18 PM   #129
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Re: deb - WOD Bod Log

07.10.2010-Saturday

Warmup: 30 Burpees w/15# Vest, squats, OHS drill, pushups, shoulder mobility & stretching......
WOD
For time:
21 overhead squats - 95# (65#)
42 box jumps - 20" box
15 overhead squats
30 box jumps
9 overhead squats
18 box jumps
8:30 Rx Happy w/ROM on the OHS...seemed much better today!
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Old 07-12-2010, 05:36 PM   #130
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Re: deb - WOD Bod Log

07.12.2010-Monday
No burpees, early am pickup

Warmup - Row 500 (1:56 - rowers were outside, I tend to get distracted out there!) step & stretch, step & pull, lunge & twist, ham kick, floor sweepers, empty jacket, stretch......

WOD:
4 rounds for time - 115# (75#):
15 deadlifts
12 hang cleans
9 push jerks
6 back squats
16:00 scaled up to 95# Surprised myself (broken sleep last nite, tired today). I beat my coach, that NEVER happens, she's crazy strong (haha later I'll find out she wore a vest or had a small child on her back!).

Run 400
Stretch

Started to do strength (3x3 90% strict press) but realized tonite is NOT the night. (2x85, 2x80, 3x75, 2x75 - nah, not happening)

Front Squat - working on ROM....
10x75#, 10x75#, 10x80#, 10x85#
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