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Old 04-02-2010, 05:23 PM   #61
Deb Weber
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Re: deb - WOD Bod Log

04.02.2010-Friday
GREAT DAY IN THE GYM

AM: 30 Burpees


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

WOD: NJ/NY Sectional WOD 3
For time (17 minutes cap) of:
30 overhead squats - 95# (55#)
30 chest to bar pull-ups
30 power snatch - 95# (55#)
30 toes to bar
30 sumo deadlift high pulls - 95# (55#)
30 squats
30 kettlebell swings - 24kg (16kg)
(cannot modify this WOD. movements not performed to games standards will be considered modified. At 17 minutes reps will be counted.)
Rx 35 Reps

Trouble w/OHS. Kinda psyched myself out knowing that this WOD was a problem for so many girls and knowing I'd get hung up on CTB pullups (never done).

I remembered last time I OHS, I was holding the bar too forward - although I did them. This time, it wasn't that the weight was at all heavy and it was back far enough; I just couldn't figure out what was wrong w/my balance! took a good bunch of them plus do-overs, before coach said, whats up with you, widen your grip. Duh! prob solved.
Then - my first CTB pullups!!!
Shocked the crap out of me. Yay! My sweat was dripping down from the top of the bar! Im not the best kipper, I just tried a really really big kip... of course I only got five in the beginning of many tries and one at a time - not strung together. And I only got the very top of my chest to touch. But I was pretty happy with that.

Then I finished the rest of the workout - the other big thing of the day was, I figured out how to kip my toes to bar! Just like that, tap tap tap tap - can do a lot more in a row; just a week or two ago I was down to threes, twos, ones, to get thru them....
AND I got a new rip!!
What a great week!! learned a lot of stuff from watching/listening at sectionals last weekend and then trying.

30 Burpees, foam roll & stretch....
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Old 04-03-2010, 04:48 PM   #62
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Re: deb - WOD Bod Log

04.03.2010-Saturday

Really pressed for time w/this yearbook job, had to forgo the gym.
Quickie at home this evening since tomorrow is rest day.

WU: pushups, squats, situps, shoulder circles & stretch, few quick thrusters...
WOD:
21-15-9
Thruster 65#
Pushups

(no clock, short tho - a couple songs on the radio??)
BUT it was outside the garage, in the nice warm weather... aaaaaahhhhh!!
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Old 04-04-2010, 05:03 PM   #63
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Re: deb - WOD Bod Log

04.04.2010-Sunday

In sneakers, walked 1/4 mile, ran 3/4 mile.
Practiced POSE running barefoot 1 mile.

Foam rolling, trigger point & stretch sound good....
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Old 04-06-2010, 05:49 PM   #64
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Re: deb - WOD Bod Log

04.05.2010-Monday
I may have a rotator cuff injury.

AM: 30 Burpees


Back Squat: 3,3,3,3,3

Warmup: Row 500, pushups, situps, squats, walking lunge, DU, sissy pistols, back ext.

WOD
For time:
21-18-15-12-9-6-3
ring push-ups**
box jumps - 24" (20")
**ring height will be set several inches from the ground, and a chest target will be placed between the rings. rx'd=chest to target!
11:58 rx

Row 500, foam roll & stretch


04.06.2010-Tuesday
30 Burpees

Warmup: Row 500, pushups, situps, squats, walking lunge, DU, sissy pistols, back ext.

WOD: "Nancy"
5 rounds for time of:
400 meter run
15 overhead squats - 95# (65#)
22 or 23 mins modified- subbed 75# backsquats for OHS (def. rotator cuff injury)
Row 500
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Old 04-14-2010, 03:43 AM   #65
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Re: deb - WOD Bod Log

04.12.2010-Monday
Rotator cuff is slowly getting better; almost full ROM back, can even press but a little pain at some pt during the lowering of the weight; so still laying off & taking it easy. First WOD in a week. Skipped today's strength (pushpress). Probably was time for a few days off, last break at the holidays.

Warmup: Row 500, GHD Situp, sissy pistols, walking lunge, squats, pushups, shoulder circles, gentle stretch & trigger point upper back, sides, chest.

WOD:
5 rounds for time of: (20 minute cap)
20 kettlebell sdhp - 24kg (16kg)
20 goblet walking lunges - 24kg (16kg)
20 ring dips
4 rounds exactly. Only did 2 rounds of dips, then toes on box 2 rounds cuz I was losing ROM.
This didn't go badly considering the shoulder, I went nice and slow. Dips were killer, i don't know if it was b/c of the shoulder thing (they didn't hurt I just felt weak), or just the horrendous work sched for the last few weeks (15 hr days ugh - over by this Sunday, yay!!)
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Last edited by Deb Weber : 04-14-2010 at 03:50 AM.
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Old 04-14-2010, 03:49 AM   #66
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Re: deb - WOD Bod Log

04.13.2010-Tuesday

Warmup: Row 500, GHD Situp, sissy pistols, walking lunge, squats, pushups, shoulder circles, gentle stretch, dislocates (first once since hurting the shoulder). Not 100%, rather train modified than aggravate it and be DOA.


WOD:
7 rounds for time of:
7 kettlebell clean & jerk (right) - 24kg (16kg)
7 kettlebell clean & jerk (left) - 24kg (16kg)
200m run
14:36 (Modified - didn't want to risk lowering the weight w/the one shoulder). Subbed 21 20# kb swings American for the C&Js, went ok no probs...
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Old 04-14-2010, 04:46 PM   #67
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Re: deb - WOD Bod Log

04.14.2010-Wednesday
Shoulder was sore today...coach said b/c of yesterday's wod. He called this one when I walked in the door: NO WALLBALL FOR YOU!!! Damn he's good!

AM: 30 Burpees

PM:Warmup: row 500, ghd situps, back ext, ohs, walking lunge, sissy pistols, pushups, shoulder circles, shoulder pulls - stretch.

WOD: "The Real McCoy"
5 rounds for time of:
30 wall ball
40 double unders - sub for double unders: 40 calorie row, or 400m run
(30 minute cap)
14:47 subbed (30) 70# KB deadlifts for wallball.

Postwod: Row, stretch, shoulder rehab exercises
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Old 04-20-2010, 05:13 PM   #68
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Re: deb - WOD Bod Log

04.18.2010-Sunday

Life is getting in the way lately. So a quickie!!
Warmup with 30 Burpees, deadlift - worked up to 225 b4 I had to go.
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Old 04-20-2010, 05:18 PM   #69
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Re: deb - WOD Bod Log

04.20.2010-Tuesday
Still struggling with the shoulder; ortho said a little arthritis distal end of the clavicle, doesn't think there are tears, but said my rotator cuff needs strengthening, one shoulder is way weaker than the other.
Did rotator cuff strength Sunday night and shoulder was sore all day Monday plus a migraine....had to rest.

Warmup:
Row 500, shoulder mobility, pushups, ghd situps, back ext., ohs...

WOD:
4 rounds for time of:
12 single arm kettlebell sdhp (R) - 24kg (16kg)
12 single arm kettlebell sdhp (L)
100 meter walking lunges
100 meter run
17:04
still have to be careful with the shoulder, going nice and slow. Tried some 45# pushpress afterwards, felt ok. Foam roll & stretch. First PT session is Saturday.
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Old 04-21-2010, 04:47 PM   #70
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Re: deb - WOD Bod Log

04.21.2010-Wednesday


AM: 30 Burpees

PM: Warmup: Row 500, GHD situps, back ext., pushups, OHS....

Kat's WOD "Offspring" (gym members submitted wods and we're doing some - this is Kat's creation)
3 rounds for time of:
23 clean & jerks - 95# (65#)
19 pull-ups
7 power snatch - 95# (65#)
30 double unders
(sub for double unders is 100 singles and 20 lateral bar hops)
Rotator cuff: i did 65# cleans (not clean & jerk which is a fave of mine, felt light, but at least i was back on the barbell - took my sweet time being careful w/shoulder), ring rows, 7 burpees and double unders.
14:xx modified
foam roll, stretch & ice shoulders.
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