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Natalie’s WOD

Natalie B.

Posted: 16 August 2010 07:13 AM

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Total Posts: 822

Joined 2009-08-14

8/15

rest day

8/14

At crossfit Avalanche in Tahoe Vista:

Fight Gone Bad
Score: 219

although this was a tiny improvement over the last time i did this, i was not happy about this score. the altitude had way more of an impact on me then I thought it would. couldn't recover between exercises. turns out it sucks to work out when you can't breathe...

8/13

rest day

8/12

3.25 mile run to gym

Warmup...
Double Tabata
Pull ups- held 12 to 8
Hollow rocks- held 16 to 12

Strength:
5x5 PP
95#

Finisher:
5 rounds
10 PP 75#
10 ring push ups
TIME: 14:43

1 mile run home

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 11 August 2010 08:57 PM

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8/11 c&p from ty... more or less

430PM
1000m row
150 wallball burpees
1000m row
28:15

630PM
5 rounds
10 GHD
10 hollow rocks

back squat
5x5 @150#

AMRAP 20 minutes of:
7 Back squat 135#
10 Overhead walking lunge 30# R
7 Burpees
10 Overhead walking lunge 30# L

5 rounds

Holy crap what a leg scorcher...can't wait to see how much fun it is to get out of bed tomorrow morning. Good group tonight... Nice to see you Rob, we all missed having you around. Looking forward to having you back at it next week

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 10 August 2010 03:05 PM

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Total Posts: 822

Joined 2009-08-14

8/10

Power Cleans:
5x95#
5x100#
5x105#
1x110# tried 3 times couldn't get another
5x105#
5x105#

WOD:
"The Chief"
18 rounds rx (PR)

2.4 mile run

Was trying to get 20 rounds in, but lost some speed during the third 3 minute round...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 10 August 2010 08:43 AM

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8/8 and 8/9

Rest days...

out of town sunday and feeling a bit under the weather on monday

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 07 August 2010 08:37 AM

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Total Posts: 822

Joined 2009-08-14

8/8

3.25 mile run to the gym

8:30 Class with Scott:

Warmup
dislocates
OHS w pvc

Strength:
OHS
5x75#
5x85#
5x95#
5x105#
2x110# F3
5x110#

Finisher:
21-15-9
OHS 65#
SDLHP 65#
21-15-9
OHS
Burpees
TIME: 15:41

As usual, another great saturday morning workout!! what a burner the finisher was...i hate SDHP more than any other exercise...even DU

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 06 August 2010 04:53 PM

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8/6

Active rest day...

3.45 mile treadmill run
increasing speed every min for the last 10 mins till full sprint

50 hollow rocks

finally got some real running shoes. thank god. foot feels so much better...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 06 August 2010 05:35 AM

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8/5
c&p from ty...

back squat:
5x5@145

3 rounds:
50 double unders
25 wall balls 14#
then
Row 2000m
Time: 23:40

i still suck at DU and rowing. what a surprise

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 04 August 2010 08:44 PM

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Total Posts: 822

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8/4

Before Class...More Cardio fun with Ty:

1000m row
200 DU
750m row
75 Box jumps
500m row
50 burpees
250 m row
2x 100m sprint
TIME: 35:54

It should be noted it took me 12 minutes to do the DU, meanwhile Ty had already finished her 750 row and box jumps when I got back on the rower... My rope is a bit too long, going to try shortening and hope for the love of god it helps!!

Master's Class:

Warmup:
Double Tabata
Pistons-held 9 every round
Hollow Rocks- held 14 every round

Strength:
Strict Press
5x65#
5x70#
4x70#
4x70#
4x70#

Finisher:
5 rounds...
1 min max reps for each exercise, then 2 min rest
Bench Press (65#): 22, 17, 15, 13, 13
KB Swings (1pd): 22, 20, 20, 18, 17
HPC (75#): 7, 20, 20, 18, 17
TOTAL: 259

Upper body is completely SHOT after all those ring dips yesterday. BP felt twice as heavy as it was. First round did BP, KB, then HPC, which killed the forearms, hence the very low rep count on the first round of cleans. Switched to HPC, BP, KB for the remaining rounds which helped.

Very much looking forward to Back Squats tomorrow since I am wondering if I will be able to lift my arms tomorrow...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 04 August 2010 05:05 AM

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Total Posts: 822

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8/3

warmup...
3 rounds
5 push up variation
10 K2E

HPS:
5x65#
5x70#
5x75#
2x80#
5x75#

Finisher:
5 rounds
15 HPS 55#
15 Ring Dips
TIME:32:51

Did this rx, which kind of changes it from being a metcon since those damn ring dips take so long to do. Didn't help that I smacked myself in the nose on the 3rd round of HPS and got a bloody nose, which I had to spend a few minutes on till it stopped bleeding. Lets just say I won't make that mistake ever again!

Afternoon:
3 rounds
25 GHD
50 DU
25 Wall Balls 14#
500 m row
TIME: 30:44

Moved pretty slow thru this one, especially on the DU, shocking, i know....

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 03 August 2010 10:46 AM

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8/2
rest day...school, thank god this is almost over!

8/1
500 airsquats
this sucked more than the last time i did it... wanted to do 1000 but that clearly wasn't going to happen.

7/31
Death by barbell:
75#
TIME: 13:27 PR (previous time 19:21)

Happy with the improvement...time to pony up and do this wod Rx!

7/30

rest day in prep for Death by barbell

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 29 July 2010 05:04 PM

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7/29

4.2 mile run

wanted to do class today but my foot is a little jacked up...probably shouldn't have gone running cause it definitely felt way worse after. I am sure it will be better tomorrow....

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 28 July 2010 02:47 PM

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Total Posts: 822

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7/28

Cardio Blast with Ty:
5 rounds
1000m row
1 mile run
TIME: 1:13:45

Holy cardio hell, yes... that does say one hour and thirteen minutes. We were going to go running and Ty suggested this. Sounded like a great idea till we finished the first round in 14 minutes and we realized we were in for a long haul. Glad I did it considering how much I hate rowing... definitely good for me to do. I am exhausted now. I applaud you Ty if you make it to master's class tonight...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 27 July 2010 03:21 PM

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Total Posts: 822

Joined 2009-08-14

7/27

Caught a workout with Lavinia since she was the only person to show up at 1...

warmup..
dislocates

100 OHS @65# for time (tabata style...or at least for the first 8 intervals, got a little screwy after that)
TIME: 7:11

Strength:
Bench Press
4x5 @85#
1x5 @90#

Finisher:
"The Volkswagon"
21-15-9
Bench Press 75#
Pull ups
TIME: 7:23

then 3.2 mile run (holy shit did I have the WORST shin splints from those OHS during the run)

Decided to try and do 100 OHS using the tabata interval, figuring it would limit my rest time. Lavinia was game so we gave it a whirl. Worked fairly well for a while and then we got off. Still it definitely helped keep me pushing. Probably should have gone heavier on the finisher since I finished so quickly...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 26 July 2010 04:17 PM

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Total Posts: 822

Joined 2009-08-14

7/26

Rest day...

7/25

7 mile run
this felt good, haven't ran this far in a while...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 26 July 2010 04:16 PM

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Total Posts: 822

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7/24

10:30 Class with Scotty:

Max air squats in 2 mins:
103

Snatch work:
3x75#
3x85#
1x95#
still stuck at 95#... need to be doing these once a week, and need some coaching/suggestions...Sarah can I schedule a skill lesson with you?

Finisher:
21-18-15-12-9-6-3
Power Snatch 55#
box jump to burpee
TIME: 26:06

This sucked. Plain and simple. Legs were dead, I guess beat from hitting it hard again this past week. Box jumps burpees were slooooooooooooooooooooooow...Thanks Kurt nice suggestion...as if 84 normal box jumps wouldn't have been bad enough

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