deb - WOD Bod Log

[Deb Weber]

Deb: Checkin' out your thread. Looks like you keep getting stronger and faster! Keep up the great work.

Thanks Dave - you too!


02.21.2010-Sunday - Rest
49 Burpees/Doubleunders


02.21.2010-Monday - Rest
50 Burpees (2:45)/Doubleunders broken sets from here on out...I had a slight fever today, so rest


02.23.2010-Tuesday
51 Burpees (too rushed to time)/Doubleunders

Warmup:
Row, pushups, ring pullups, squats, back extensions, shoulder mobility & stretch, strict press 65#x5

WOD
10 rounds for time of:
250 meter row
7 strict press - 95# (65#)
22:52 65#;
Not a very good time; in November this took 25:xx with running and 55#. I wish I was better at rowing!

[Deb Weber]

02.24.2010-Wednesday
Not a great day for me, not a lot of sleep, this is my weakest week, stomachache, ugh...

Day 52 Burpee/DU Challenge
AM - 52 Burpees, just coffee, 3:00-3:15.

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

WOD - "Ro" - Happy Birthday!!!
4 rounds for time of:
12 squat cleans - 95# (65#)
12 push press - 95# (65#)
12 back squats - 95# (65#)
12 box jumps
14:23 65# not my best. Always next time.

POST-WOD
Handstand holds: 45sec., 30 sec., HSPU (wall, limited ROM)
Dips (limited ROM), negatives, holds
Row (still playing around with the rower!)
52 double unders (better in the am if I can get the time - only 20-something consec).
Freestanding Handstand prax...

Foam roll and stretch.

[Deb Weber]

02.25.2010-Thursday - Rest Day
Day 53 Burpee/DU Challenge
53 Burpees, 2:52/53 double unders (broken)


02.26.2010-Friday - Forced Rest Day (snow)
Day 54 Burpee/DU Challenge
54 Burpees, untimed/double unders (broken)


02.27.2010-Saturday
Warmup: Row, situps, pushups, squats, shoulder mobility & stretch

WOD: 4 rounds for time of:
25 thrusters - 75# (55#)
25 push-ups
25 ring rows
17:12 55#

A little dip prax afterwards...

[Deb Weber]

03.01.2010-Monday

Warmup: Row 500, situps, pushups, squats, shoulder mobility & stretch

WOD: "Filthy Fifty"

For time:
50 Box jump (20" box - we don't have 24's)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16 kg ladies)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (16# ladies)
50 Burpees
50 Double unders
27:53 This beat my old time of 30:06 on 11/13/09. Eh, I think I can do better.

Post WOD - 7 burpees/DU's (Day 57 burpee/DU challenge)
Wanted to work on cleans but the gym was crowded, multiple people in multiple stages of the 50.
I might stop the double unders; I think it might be doing more harm than good.

[Deb Weber]

26:53 on the fifty.
(gym posted our times; DUH, I must be losing it!)

[Deb Weber]

03.02.2010-Tuesday

AM: 58 Burpees (Day 58 of the challenge; no DUs today.)

PM:
Warmup: Row 500, pushups, situps, squats, shoulder mobility & stretch

Strength
Overhead squat: 5,5,5,5,5
65/65/65/75/85 Warmup w/45. Couldve done 95 but saving myself for tomorrow. Pbly wouldnt have got all 5 anyway.

WOD
Complete the following for total number of reps:
4 minutes of rowing (count calories as reps)
3 minutes of pull-ups
2 minutes of push-ups
1 minute of ghd sit-ups
160 ? That's what he said but it might change again!
It was the pullups after the OHS that I struggled with most. Got about 25 situps 58 calories, I forget the other #s.

[Deb Weber]

03.03.2010-Wednesday

Warmup: Row 500, pushups, situps, back ext., squats, shoulder mobility & stretching...

WOD: "VonRon" (Birthday WOD for Ron)
Complete the following reps/rounds format, 3 rounds for time:
27 squats... then 3 rounds of:
3 deadlifts - 155# (95#)
3 hang cleans - 155# (95#)
3 thrusters - 155# (95#)
...so you do 27 squats, then 3 rounds of 3 deads, 3 hang cleans & 3 thrusters... that is ONE ROUND! Complete 3 rounds of that scheme for time!
13:20 95#
I might've done better if it hadnt been the third day, and I just didnt sleep well last night. 1st round was fine; dropped the bar 1-2x 2nd & third rounds so had to do extra cleans. My coach J9 did this in 10:45 w/10# vest!! She's AWESOME!

PostWOD:

• Row 250
• Dips work, 5x3 (ROM a little better), 2-3 holds.
• Handstand Pushups & Handstand holds (wall) then worked on freestanding HS hold, only got a few secs
• 10-15 more squat cleans w/95#
• 20 airsquats
• 1x10 backsquat w/95#
• Front squats w/95#, just a few

[Deb Weber]

03.04.2010-Thursday - REST DAY


03.05.2010-Friday
Warmup: Row 500, bf situps, pushups, squats, back ext., shoulder mobility & stretch

Air Force WOD
For time:
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats
~perform 4 burpees every minute on the minute... including minute zero! (meaning the wod starts with 4 burpees). Rx'd is 95# (65#)~
8:44 65#


Day 61 of the burpee/d-u challenge
Did 25 burpees plus the wod = 61.

[Deb Weber]

03.06.2010-Saturday REST DAY had to work all day
64 burpees


03.07.2010-Sunday REST DAY
64 burpees


03.08.2010-Monday REST DAY
Not feeling well, darnit I missed "the Menace"


03.09.2010-Tuesday-Day 2

AM: 30 Burpees
(burpee challenge is officially off, hardly anyone was doing them)

PM:
Warmup: Row 500, OHS (dowel), back ext, pushups, BF situps, shoulder mobility & stretch

Strength
Power clean: 5,5,5,5,5 (hands must remain on bar, touch & go, 5x5)
105/110/110/115/115
Realized I should've done more, we had a shortage of smaller weights though...

WOD
For time:
500m row
21 K2E, 21 box jumps
500m row
15 K2E, 15 box jumps
500m row
9 K2E, 9 box jumps
12:35 Need to work on metcon more; and rowing, whats with rowing? I might enjoy it more if I ever saw an improvement.

PostWOD
Facepulls
Couple deadlifts at 165
Back to powercleans, 125 for 3 Reps PR
I got one at 125; coach said gotta do 5. Soooo.. the next one - the bar FLEW magically up to my collarbone, it was easy! The next one, just up to my sternum. The third one, when I was more fatigued - got up to mid chest - but I forgot to jump under.... Still need to work on landing without one leg a little forward with weights that are heavy for me.
30 Burpees
Stretch

[Deb Weber]

03.10.2010-Wednesday


AM: 30 Burpees

PM:
Warmup: Row 500, situps, pushups, back ext, squats, OHS, shoulder mobility & stretch

Skill Work
5 Wall Walks
Wall walks: 5 rounds - in a push-up position, place the soles of your feet on the wall. As you walk your hands towards the wall, walk your feet up the wall until you are in an inverted position. Hold for a 3 count, and walk back to original position. Do this 5 times.
5 Wall walks

WOD
5 rounds for time of:
15 overhead squats - 95# (65#)
15 burpees!!
13:46 Not my best move, OHS. I learned tonite Im supposed to counterbalance by holding the weight back a little, not hold it over midfoot like a back squat? That must be why theyve been hurting my knees.

PostWod
Dips (worked as ME 5x3) (ROM is oh so s-l-o-w-l-y getting better)
Handstand Pushups work (tried kicking up with my OTHER leg - holy cow! never realized how much I favor one over the other)
30 Burpees
REST DAY TOMORROW!!