deb - WOD Bod Log

[Deb Weber]

02.02.2010-Tuesday

Day 30 Burpee/Double Under Challenge
Burpees incl. in todays WOD; 2+24+4 DU's should've warmed up for the DU's, duh!


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

Strength:
Ring dip descents: 6 count, 6 rounds

WOD
"Sena" Birthday Wod
5 rounds for time of:
7 burpees
7 deadlifts
7 hang cleans
7 front squats
7 push jerks
115# (75#)
11:41 Rx
Idve had it at least a minute faster if I hadnt so much self doubt!

Finished with row, stretching, foam rolling

[Deb Weber]

02.03.2010-Wednesday

DAY 31 of the burpee/d-u challenge
31 burpees this AM, tight on time - DU's later.


Warmup: Row 250, 31 Double unders (unbroken today!), squats, pushups, situps...

Strength
Overhead squat: 6,6,6,6
65/65/70/75
Coach kept me at a low weight to work on form....

WOD
For time:
750m row
21 ghd sit-ups, 21 back extensions
500m row
15 ghd sit-ups, 15 back extensions
250m row
9 ghd sit-ups, 9 back extensions
10:40 (ghd situps to the floor, im not a good rower)


PostWOD
bench press.
started at 5x65# worked up to 3x105# (then my coach said that's not gonna help my pushups much so I stopped, pbly wouldn't have gone up much in weight even with singles )

3x10 Pushups w/toes on a 20" box

Handstand holds 2x1:00 (wall).

Dip negatives (only two).

stretching.

[Deb Weber]

Happy Rest Day....
Day 32 burpee DU Challenge
32 burpees - 9+14+9 double unders (pebbly driveway today)

[Deb Weber]

02.05.2010-Friday

DAY 33 of the burpee/d-u challenge
33 burpees unbroken in the am, short on time, later for DU's


Warmup:
Row 250, squats situps back ext pullups shoulder mobility & stretch...

WOD: "Fran"
21 - 15 - 9
reps for time of:
thrusters - 95# (65#)
pull-ups
Rxd 5:41 or :42 PR!
pretty close to a 3 minute improvement over a couple months ago! happy dance! Our coach made me do the whole thing with a dowel before the wod too.

then 25+8 double unders (broken set, too caught up in watching others 'Fran' - i got to see a gymmate do it with 95#, chest to bar pullups - in 2:40!! WOW!!!)

pullup-kip prax (i could use help here, i still always bring my knees up & my coach reminded me tonite), rotator cuff exercises.... stretch & foam roller.

[Deb Weber]

02.06.2010-Saturday

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

WOD:
Complete as many rounds as possible in 20 minutes of:
30 double unders
15 deadlifts - 135# (95#)
10 toes to bar (toes must touch bar!!)
**sub for double unders: 30 box jumps or 30 lateral barbell hops or 30 calorie row**

6 Rounds + 30 (95#)

34 Burpees

[Deb Weber]

02.07.2010 - rest day


02.08.2010-Monday

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

WOD:
For time:
15 pull-ups
30 clean & jerks - 135# (85#)
45 burpees
60 squats

11:33 rx 85#

Day 36 of the burpee/d-u challenge
burpees in the WOD, so 36 double unders after, 26+10 (darn!)

Loved this WOD! My pullups stank today, lats/back are still toast - later my gymmates reminded me that I did about 100 pullups after Fran on Friday (DUH! I was practicing to use more hip & stop bringing my knees up). Isn't 30 C&J "Grace"? I love Grace - all you gotta do is jump under it; something about that bar over your head in the sweet spot, just makes your back feel so good! Gym was crowded so rotator cuff stuff & stretch/foam roller at home, then calling it a day.

[Deb Weber]

02.09.2010-Tuesday

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

Strength
Strict press: 6,6,6,6

65/70/75/75(4)
Idve had the last set of 6 at 75, but I hit my chin! Strict press is a goat.


WOD
5 rounds for time of:
7 handstand push-ups (rx'd=head to the floor)
30 double unders (sub for double unders is 30 lateral hurdle hops, 12" hurdle)
9:23 - DU's as rxed, limited ROM HSPU
Nice shoulder burn with the prefatigue of the press...
Shed's getting stricter about the ROM for Rx... I guess the coaches care about us!

Day 37 Burpee/Double Under Challenge
38 burpees this am.....(DUs in wod)

[Deb Weber]

02.10.2010-Wednesday
SNOWED IN!!! Have to make do at home.

Day 38 Burpee/Double Under Challenge
38 Burpees/18+3+17 DU (in my garage, no space, kept catching my rope on stuff!)

Strength
Hang squat clean: 6,6,6,6
6x45# (warmup)
6x65#
6x75#
6x95#
105#(f)/105(f)/105/100/100/100 - struggled mightily!
Id probably have done better in the shed w/coach. Need form prax.


WOD
I subbed a BW workout since no KB, no box, no wallballs at home ...

AMRAP 10 min.
5-10-15 Pushup/Butterfly Situp/Squats
10+5

My shoulders are toast from yesterday; sure didn't look that bad on the board! and the strength today - I'm feeling it in my traps.

[Deb Weber]

2_11_09 Thursday REST DAY
39 Burpees/DU (day 39 of challenge)
A few hours snowshoveling - Surprisingly, my legs were ok even after the full squat cleans yesterday! Upper back got sore tho...


2_12_09 Friday REST DAY
Tired & sore, so decided to take a rest day
40 Burpees (2:20)/40 Double Unders (forget the breakdown)


2_13_09 Saturday
41 burpees (2:27 - darn, Im getting SLOWER!)

Warmup:
41 Double Unders (broken, 26 largest continuous block), situps, pushups, squats
WOD:
AMRAP 20 Min.
5 Thrusters 95/65#
7 Hang Clean 95/65#
10 SDHP 95/65#
12 Rounds 65#
12 rounds!! Did I really do 12 rounds? I marked them all off so I guess I must've!! In August I got 9R+5+7+5....
did this one at home; new respect for my coach who sometimes trains outside in winter... ice cold bar - had to stop every round for the first 4 rounds, to get feeling back in my hands. I must need to do some running... breathing so deep I was wheezing, Im still kinda coughing, hahaha!

May do 4x6 power cleans later, since tomorrow's a rest day.

[Jessica Smith]

Hello! I was just browsing through your log, I'm impressed with your weights! How long have you been crossfitting for? Keep up the hard work!