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Old 03-23-2010, 06:46 PM   #51
Deb Weber
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Re: deb - WOD Bod Log

03.23.2010-Tuesday

AM: 30 Burpees

PM:
Warmup: Burpees, pushups, back ext, squats, shoulder mobility & stretch (rowers taken)

Strength:
Front Squat: 5,5,5,5,5
75/85/95/105/105 Took it easy, knees.


WOD: "C2 Helen"
3 rounds for time of:
500 meter row
21 kettlebell swings - 24kg (16kg)
12 pull-ups
14:39 Not a great time, can def. do better; the rows weren't TOO bad (still messing around with rowing. I rowed around 10 spm less than usual - times were a only a couple seconds slower.) One broken KB set (2nd rd, sweat). Pullups in round 1 was 5, etc. Rounds 2 & 3 were 3s, 2s....not happy about that.

Postwod:
Tiny bit of handstand work
30 Burpees
Foam roll & stretch, iced knees
very tired today!
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Old 03-24-2010, 03:54 AM   #52
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Re: deb - WOD Bod Log

NJ/NY Sectional WODs posted!!! Im going as as spectator this weekend, cheering on my coach - s/b fun!
I think she'll do very well.
Today's Hawaii mainsite vid has one of our Redshed members (she moved to Hawaii)... SO PROUD OF YOU, MARIA!!!
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Old 03-24-2010, 04:35 PM   #53
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Re: deb - WOD Bod Log

03.24.2010-Wednesday

WARMUP: Row 500, Pushups, Situps, Back Ext, Squats, Shoulder Mobility & Stretch

Strength: Ring Dip Descents:
5 rounds, 5 second count

WOD:
Complete as many rounds as possible in 15 minutes of:
5 power cleans - 135# (85)
21 toes to bar
(if you drop the bar at any point during the power cleans, you must perform 5 burpees on the spot, before continuing on with the AMRAP)
85#, 6Rds + 5 cleans + 5 T2B
No Burpees, cleans were easy! Some of my toes-to-bar were oh so close - but didn't quite make the bar. The guys were kipping theirs, for a while anyway, I couldn't. I feel like Popeye! Forearm-centric week here!! AND another rip in my palm.

PostWod:
  • Row 500 with the graph, Row another 250....just working on form
  • Snatch - 45#, 15 mins, just working on form
  • Ring Dips - another round but concentrating on the bottom of the ROM
  • Handstand Pushup work (some holds, some limited ROM, worked from the headstand up w/ plates....am I ever going to get stronger at these??
  • Stretch
30 Burpees at home, foam roll and stretch, ice knees (I noticed that landing the snatches bothers my knee).
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Old 03-25-2010, 05:49 PM   #54
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Re: deb - WOD Bod Log

03.25.2010-Thursday

Active Rest at home
AM: 30 Burpees

PM: Backsquat 5x5
Finished up with 2 sets at 145#
Feels like I haven't done BS in forever; 145 was my 1RM I don't know how many months ago, actually I think I tried for 145 and had to dump it! Felt like I could do more (home alone no rack or spot).
30 burpees
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Old 03-26-2010, 05:00 PM   #55
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Re: deb - WOD Bod Log

03.26.2010-Friday

Warmup: Row 500 (20 spm about the same time), Toes to Bar, Back Ext, Squats, Pushups, OHS Drill, Shoulder Mobility & Stretch

WOD:
Athlete's Choice: (shedkicker cannot be modified)

1) "Randy" + Burpees!

5 rounds for time of:
15 power snatch - 75# (45#)
15 burpees
OR
2) shedkicker

5 rounds for time of:
30 double unders
6 overhead squats - 135# (95#)
12 "L" pull-ups
6 handstand push-ups

I did Randy + Burpees - 11:02

PostWOD:

Dip work
HSPU Work
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Old 03-29-2010, 04:23 PM   #56
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Re: deb - WOD Bod Log

03.29.2010-Monday
Not a good day - totally exhausted working extra hours, ran around all w/e, didn't eat that well, got an average of 4 hours sleep for the last 4 days (keep waking at 2, 3!!).... it's rainy and my knee is bothering me.

AM: 30 burpees

PM:
Warmup: Row 500, T2B, back ext, pullups, pushups, shoulder mobility and stretch.

WOD - Choice
10 rounds for time of:
12 pull-ups
12 burpees
OR
Shedkicker - For time:
1000 meter row
30 burpee box jumps - 24" (20")
1000 meter row
(Games standards apply, shedkicker cannot be modified)
shedkicker 13:44? Rows were decent, disappointingly I couldn't jump b/c of my knee. Gonna have to do this over, I know I can do it a lot faster.

PostWOD:
Kipping pullup work (that's all, gym was crowded)
30 Burpees at home
Foam roll & stretch.... need some real sleep.
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Old 03-31-2010, 06:33 AM   #57
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Re: deb - WOD Bod Log

03.30.2010-Tuesday

AM: 30 Burpees

PM: Warmup: Row 500, BF situps, back ext, T2B, pullups, squats, shoulder mobility & Stretch...

WOD:
Complete as many rounds as possible in 20 minutes of:
5 hang clean & jerk
10 suitcase deadlifts (right)
5 hang clean & jerk
10 suitcase deadlifts (left)
25 push-ups
(95# barbell for men, 65# barbell for women)
6 Rounds + 5 + 10 65#
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Old 03-31-2010, 04:51 PM   #58
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Re: deb - WOD Bod Log

03.31.2010-Wednesday

AM: 30 Burpees

PM: Warmup - Row 500, situps, pushups, back ext., squats, shoulder mobility & stretch, T2B....

WOD - CHOICE:
For time:
100 wall ball shots
400 meter run
100 kettlebell swings - 24kg (16kg)
400 meter run
OR
shedkicker: (event 2 of the NJ/NY sectionals)
For time:
10 front squats
20 double unders
8 front squats
30 double unders
6 front squats
40 double unders
4 front squats
50 double unders
2 front squats
60 double unders
(155# [95#] front squats, standing starting position, games standards apply, shedkicker cannot be modified)

Shedkicker 13:00 Flat
what a horrible time! First time I've done 95# front squats in a wod like that.

PostWOD:

20 Toes to Bar
Pullup DH Negatives
80-90 Wallballs in sets of 10-15, 8-10 ft - IVE GRADUATED - 20# ball!
HSPU negatives
30 Burpees
Foam Roller & Ball, stretch
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Old 04-01-2010, 09:24 AM   #59
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Re: deb - WOD Bod Log

what a horrible time!

Come on Deb. You are one tough lady. Nothing wrong with a time like that on a WOD like that. I try not to focus on times too much, too many variables on any given day.

You can always do it again next week!
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Old 04-02-2010, 06:20 AM   #60
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Re: deb - WOD Bod Log

Quote:
what a horrible time!

Come on Deb. You are one tough lady. Nothing wrong with a time like that on a WOD like that. I try not to focus on times too much, too many variables on any given day.

You can always do it again next week!
Hi Dave! That was kinda tongue in cheek - watched the whole NJ/NY sectionals last week.... amazing, all the girls. I was really happy I wasn't a DNF (time cap)!! You're still going strong, I see from the blue & gold challenge log.... nice work!

THURSDAY APRIL 1
REST DAY (30 Burpees )
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