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Old 02-19-2012, 02:33 PM   #761
Deb Weber
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Re: deb - WOD Bod Log

2_19_12 Sunday

3 mile brisk walk with Rexifer.
shoulder pre/rehab

half of it on the Paulinskill Trail, pretty good pace the whole time.
As soon as we hopped off on the Vail end, a small plane few right over our heads. Wonder where all the gliders are today?
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Old 02-21-2012, 12:29 PM   #762
Nik Nichols
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Re: deb - WOD Bod Log

WOOHOO congrats on the clean pr!! Great job.

FS I have always done it 2 finger, never heard of palming it. I guess it worked though!!
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Old 02-21-2012, 06:34 PM   #763
Deb Weber
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Re: deb - WOD Bod Log

Quote:
WOOHOO congrats on the clean pr!! Great job.
FS I have always done it 2 finger, never heard of palming it. I guess it worked though!!
thanks! yeah; same w/highbar squats, he wants my elbows pointing down so I can PUSH UP on the bar...they all can do it perfectly - Im getting a tiny bit better, still have trouble with it, maybe my grip?? or flexibility back isn't completely upright; dunno.


2_21_12 Tuesday
Recovery workout; everything hurt today; maybe b/c I ran out of fish oil a couple days ago?
Warmup

Power Snatch + Press From Shoulders + OHS
25kg/2+2+4 (5) no big, he didnt like some of my psnatches - I had the idea that I should be able to zing these to the sky and I kept leaning back more to do it; he said, there's no leaning back in a snatch. In a way I guess Im waiting for my bar to be in my thigh's way. I should forget about that.
Front Squat
35kg/2
45kg/2 (2)
50kg/2 (2)
55kg/2 (3) rep PR He hollered at me 2nd rep 2nd set, elbows not all the way up, he'd rather I dump than get up the way I did, b/c it won't help my weightlifting. Front squat upper back should kill at the end.
Third set first rep good, 2nd rep upper back - couldn't get out of the hole with my elbows all the way up, so I dumped…because he's the coach, because he knows way more than me, because he's the one got me this far, hahaha (Early Jan. I had a 1RM at 125#; gotta be more than that now! and he's right, if my elbow hits my knee in a clean - no lift. and/or injury - so elbows not up is kinda worthless)
50kg/2 (3)

One more big workout in this 'volume' microcycle. Hope I make it.
And, today I mailed my entry for Masters Nationals in Savannah. oh boy.
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Last edited by Deb Weber; 02-21-2012 at 06:37 PM..
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Old 02-21-2012, 08:34 PM   #764
Dustin Standel
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Re: deb - WOD Bod Log

PR Pepper Dance:
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 02-23-2012, 07:10 PM   #765
Deb Weber
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Re: deb - WOD Bod Log

Quote:
PR Pepper Dance:
Thank you!

This was in my mailbox today:
http://content.yudu.com/A1vo0k/USAWe...rces/index.htm (wfs)
2_23_12 Thursday
warmup

Power Snatch + Snatch

25kg/1+1 (2)
30kg/1+1 (2)
34kg/1+1 (2)
38kg/1+1 (2)
40kg/0+1
44kg/0+1 (2)
I did four 44kg;
  • Miss (no clue felt like the bar was away);
  • easy make;
  • miss (wtf? My left FOOT came off the floor, instead of push feet thru floor. Ive never done that before; THERE'S NO JUMPING IN WEIGHTLIFTING.)
  • Make (another perfect snatch, bar in the perfect spot, back where its supposed to be and I panicked, fooled around trying to push it forward or balance it before I got up.)
Snatch is frustrating to get into a rhythm and lose it.
Also frustrating tonite because our gym is set up so 5 platforms are across from two. I was on the leftmost front of the 5, and a team coach with 5 of his players was hanging out on the 2 opposite, constant CHATTERING like a bunch of girls thru my ENTIRE snatch portion, leaning on the weights I needed - its like, bad enough you're RIGHT IN FRONT of me no courtesy to move, now STFU!! Crowning insult they left loaded bars behind. Dopes.
Nick said Im improving in snatch; its frustrating b/c used to be I couldnt zing, and then if I muscle snatched I had no leg strength to get up. Now I can zing most of the time, the bar is going where it should but Im not used to it being there! Keep trying to push it forward, where it used to be when all my muscle snatches were, well, FORWARD. He doesnt seem to think its strength, confidence?? maybe heels.
Power Clean + Power Jerk
35kg/2+2 (2)
40kg/2+2 (2)
45kg/1+1 (5)
50kg/1+1
No misses, no pressouts, but only TWO of heaviest jerks felt perfect. I had one where I dipped too fast and felt the bar fly off the rack before the throw. What a tool! light enough to make anyway tho.
Bench Press
34kg/2 (5) I went down from forty to get more explosive; felt like nothing.
Back Squat
35kg/4
45kg/4
50kg/4
57/3
65kg/2 (3)
I must be getting better, he said one of my 65kg backsquats was excellent tonite.
Clean & Jerk
35kg/1+2 (4)
40kg/1+2 (4) easy and perfect jerking.
Back Squat
40kg/(3) this was supposed to be 3 singles I guess? But I did 3 easy reps.
I THOUGHT I was done.... Nick said (because of my bar back snatch paranoia) do snatch press from squat position.
Snatch Press from Squat Position
Trying to get my feet wider and heels out not angled in, OUCHIE!!!! How'd I ever give birth to 9.5 and 8 lb. kids??!
15kg/6
20kg/6 (4) or 5.

That's the last workout of the higher volume microcycle. I made it!! Gotta say Im sorer and tireder but rather enjoy the volume, its almost like the first half is warmup.
Waiting on a new program
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Last edited by Deb Weber; 02-23-2012 at 07:19 PM..
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Old 02-25-2012, 10:08 AM   #766
Deb Weber
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Re: deb - WOD Bod Log

2_25_12 Friday
shoulder stuff
hot mineral soak, foam roll & stretch

Woke really early today with a head cold, not surprising everyone around me's been sneezing and coughing for weeks on end & PMS week is here. Dizzy headachy & tired no fever. Nap & have to see how training goes later, the WLers say it doesnt matter how you feel.
Saw the Redshed open scores, I knew they'd kill that wod. I wonder if there will be lifting... some strong girls there, I know my CF coach has the power for a 135# snatch. Interesting to watch.
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Old 02-25-2012, 07:02 PM   #767
Deb Weber
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Re: deb - WOD Bod Log

2_25_12 Saturday

Ate a bowl of two meatballs and a pork chop over spinach w/1/2 sweet potato, coffee and gym (small workout anyway). Cold medicine when I got there.

Power Snatch + Snatch + OHS
25kg/1+1+2 (2)
30kg/1+1+2 (2)
35kg/1+1+2 (4)
all sweaty and shaky; had a miss (do-over fine) and dumped a OHS at the end, wrist. Back is still tight and sore from all the snatch press from squat, plus the cold.
Jerk from the Rack cold medicine finally kicked in.
30kg/2
35kg/2
40kg/2
45kg/2
50kg (3)
54kg (3)
all easy and nice jerks. Feeling a bit better.
Backsquat (that damn Nick!)
55kg/3 (2)
65kg/5 rep PR
I was thinking, is he nuts? But I got these pretty easy. Nick said, 'yeah do 70'. What? Lou said, did he stutter? 70! (Rocketa$$ Lou, strong & barpath straight as an arrow, and got a jerk like a shotgun)
70kg PR
what the heck? Why was that so easy? Nick said, now do 73 or 75....
73kg PR not much prob. Nick: Do 75 one more time same way
75kg PR!! I don't think he thought I would get this, he was behind me waiting to assist but didn't have to. It was hard but I did it. I think the guy finally taught me to squat. I was thinking Nick's push up on the bar and back tight. Glad I went in now!!!
45kg/4
45kg/3
45kg/4 all easy and a little wider, thinking Nik Nichols' tip: 'START the squat thinking knees out' (thanks Nik!) I do that all the time now on my lighter ones.

Felt like crap the whole day, really; starting to run a fever tonite. God I hope its not Nick's virus Im catching. New cycle, I'm on a roll and don't want to trip up over a cold!!!
Finally Granny got a 75kg squat, bodyweight; except I was 5# heavier with my stuff on when I got there, ahahahaha!! A year ago, I couldn't highbar the bar!!! Never thought I'd squat bodyweight. Nick turns you into a monster.
Ate 8 oz. of very rare steak, cup of broccoli, 1/2 sweet potato after training. Theraflu now. Fingers crossed to be all better by Tues.
And yes, I think I liked the volume: a workout like this I dont feel truly warm and ready til after the jerks.
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Last edited by Deb Weber; 02-25-2012 at 07:04 PM..
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Old 02-25-2012, 07:55 PM   #768
Nik Nichols
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Re: deb - WOD Bod Log

YEAHHHH!! Pr pepper!

Now that is some work there, congrats. I hope you don't get sick stay on the water too.
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Old 02-26-2012, 02:53 PM   #769
Deb Weber
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Re: deb - WOD Bod Log

Quote:
YEAHHHH!! Pr pepper!

Now that is some work there, congrats. I hope you don't get sick stay on the water too.
thanks again!

2_26_12 Sunday


3 mile walk with Ish
(Paulinskill - cool, low 40s but clear and sunny, bunch of gliders out today.
Mineral bath or contrast shower & stretch later.

Definitely have a cold; chills & slight fever. Nap time.
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Old 02-28-2012, 07:21 PM   #770
Deb Weber
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Re: deb - WOD Bod Log

2_28_12 Tuesday

Warmup

Power Snatch

25kg/3
30kg/2 (2)
34kg
37kg
40kg (didnt sit enough)
40kg
43kg (did this 3x, first two times didn't sit enough, 3rd time snatch; I can do it w/arm pull but didnt want to)
Clean
35kg/2 (2)
40kg/2(2)
44kg (2)
48kg (2)
51kg (2)
55kg
Nick said, how many more at 55? Just the one. No, do more. Do 57. or 58.
58kg Clean PR ugliest clean ever, the getting up part
50kg (2)
Backsquat
45kg/3
50kg/5 (3)
60kg/3
65kg/2 (2)
Snatch+Press From Shoulders+OHS
25kg/2+2+4 (3) No misses, hollered at for snatches not perfect (feet not wide enough), he said, you're tired gotta do these perfect now, so the motor control or muscle control becomes second nature. (know it all. He is ALWAYS right. I kinda like it that way )
Power Clean
35kg/3
40kg/2 (5)
Backsquat
40kg/5 (3)

Not the best night, I felt great going in but not real snappy. RC was really bothering me tonite.

Still on the top of my playlist, b/c being optimistic - what doesnt kill me makes me stronger, Im only getting started, its just a matter of time, I hope. (NOT wfs)
http://www.youtube.com/watch?v=1E67o5fIz3E&feature=fvst
http://www.youtube.com/watch?v=h2S3RvIHwGs&ob=av2e
http://www.youtube.com/watch?v=N2CHGOeLv_g
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