deb - WOD Bod Log

[John Jaeckel]

Originally Posted by Deb Borbone

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.

Hey, no more posts over on the senior citizens' board? What gives?

[Deb Weber]

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!

Hi Jess, thanks! Hope your training is going well. I started mid April of last year. So far, its working!

Hey, no more posts over on the senior citizens' board? What gives?

Hi JJ! Well, here everything's in one place. And I dunno, it seems like a guys thread... I still read over there every day. You guys are doing great work, keep it up!

[John Jaeckel]

Originally Posted by Deb Borbone

Hi Jess, thanks! Hope your training is going well. I started mid April of last year. So far, its working!


Hi JJ! Well, here everything's in one place. And I dunno, it seems like a guys thread... I still read over there every day. You guys are doing great work, keep it up!

Well. It's a guys' thread NOW!!

You keep up the good work, too. Sounds like you're at a great affiliate.

[Deb Weber]

2.14.09 Sunday REST DAY
43 Burpees (2:55)/43 DU (broken)
This was awful, after a day of not the best eating (chocolate! mini donuts!) and a big dinner. Ugh! And, Im losing it - it wasn't day 43 of the challenge, it was day 42! Foam roll & stretch.



02.15.2010-Monday
43 Burpees (2:17 this am - just coffee. yay! pace was better than usual this am, rest day yesterday helped)
Back on the train w/eating today; eggs spinach & orange/blueberry juice, fish oil for bfast; salmon for am snack; turnips, eggplant, 1/2 sweet potato, spinach, roasted brussel sprouts, & beef for lunch, pear & banana with walnut butter, cinnamon & ginger pm snack; broccoli & salmon for dinner.

Warmup:
Row 500, situps, pushups, squats, back ext., shoulder mobility & stretch
5 Rounds of 10 each, with dowel:
Push Press
Front squat
we did this with Fran too, gotta remember to ask why...

WOD:
Descending ladder: 115# (75#)
15-14-13-12-11-10
push press
front squat
14:00 75#...

Last time was 18:47 on 7/19/09.... front squats still stink! You'd think with such a long torso I'd be good at them but no. I have the bar in my throat, elbows UP, and its still SLIPPING on my sweaty shoulders (eewww, I know!), which wrecks everything! Meanwhile Coach is reminding me to go lower...

Worked a little on kip/pullups. Still don't know whats wrong, maybe not leaning back far enough or pulling too soon??

Tonite: 43 double unders at home(broken, largest block was about 25. These are so much easier when I'm fresh!! Been short on time in the am lately...)

Foam roll & stretch.

[Deb Weber]

02.16.2010-Tuesday

AM: 44 Burpees: 2:20. 32+12 Double Unders.



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

Strength:
L-sits on the rings: 10 second holds, 5 rounds

WOD
"Melanie" - Birthday WOD for one of the nicest (and strongest!) girls in the Shed!!

3 rounds for time of:
13 pull-ups
13 deadlifts - 155# (95#)
13 power cleans - 155# (95#)
13 box jumps

11:12 95#.... (cleans at that speed & weight weren't the prettiest)

Did a little dip work...

[Deb Weber]

02.17.2010-Wednesday

Warmup: Row 500, pushups, situps, squats, shoulder mobility & stretch...
put the rower footrests up more... seemed to be easier to push with my legs? or is it all in my head?

Strength:
Push press: 5,5,5,5,5
75/85/95/100(4)/100(3)
have ended with 105 before, just wasn't happening tonite, kinda knew going in; I don't feel sore (but that may yet come ) - back/shoulders fatigued I think, from the last two days.

WOD
Complete as many rounds as possible in 10 minutes of:
10 squats
10 ring dips
10 burpees
4Rds+10+7
First Ring Dips!! First time I've done them with no box, band, or jumping. They were pathetic really, such limited ROM, 3 at the beginning of each set was all I could get at a time...lot of do-overs, they are so HARD! But I DID them, so I was happy about that.

Day 45 Burpee/Double Under Challenge
5 burpees to make up 45.
45 Double Unders (garage).. Shouldve done these when I woke up. Couldn't get going, bunch of false starts, longest unbroken was 23...

[Deb Weber]

02.18.2010-Thursday REST DAY
Day 47 burpee/double under challenge

47 burpees 2:20 (am)
47 double unders (pm @ home- longest unbroken 21)



02.19.2010-Friday
Day 48 Burpee/Double Under Challenge

AM: 48 Burpees - 2:35! (was interrupted & paused for some seconds May be broken sets from here on. Double unders are in today's WOD, yay!)

Warmup:
Row 500/situps, pushups, squats, shoulder mobility and stretch

WOD
5 rounds for time of:
5 back squats - 225# (135#)
15 pull-ups
35 double unders
SCALED to 115# - 15:36
This was the fastest girl time on the board (of the girls who did everything rx other than 135 lbs.)
THAT NEVER HAPPENS!!
I beat my time in '09 Sept. by 10 minutes, and I used ten pounds more....

The backsquat was the easiest part!! Def need to go heavier next time - everyone that I saw got away with just to parallel. The other girl that's comparable to me who tried 135, took 35 minutes!!! Not sure what the deal is, why mine was scaled so low compared to other times...(?)

My pullups felt so good today - I read in someone else's log about looking above & below your tight spots - and rolled/trigger point balled my whole upper body the night before, incl my pecs. Seemed to help!

Post WOD:
Row 500.
Gym was crowded b/c of all the backsquat stands, so just the row.
Still fooling around with foot positions and other info gleaned from the boards. Going to try a lower stroke per minute, I thought I was going slow yesterday but still 30's... Maybe the damper needs to change?

[Deb Weber]

after careful consideration, Im the one who should've pushed MYSELF on the backsquat weight.... lesson learned!

[Deb Weber]

02.20.2010-Saturday

Warmup: pushups, squats, situps, deadlifts...

WOD
10 rounds for time of:
15 deadlifts - 135# (95#)
15 push-ups
12:01 95# (last time was 12:58 on 10/09).

48 burpees (3:xx - right after a heavy dinner that ran late, darnit)/48 double unders
and i just realized Ive been a day ahead for the last couple days, on our burpee challenge;
should probably just do a couple extra every day

[David Orr]

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