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Natalie’s WOD

Natalie B.

Posted: 18 June 2010 11:50 AM

[ Ignore ] [ # 286 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/18

930 Class with Chris:

Warmup
800m row

Strength:
DL work
5x95
5x125
5x145
3x155
3x145

Finisher:
3 rounds
15 DL 135#
21 KB swings 1.5pd
400m run
TIME: 25:12

I STILL SUCK AT DL!!! I refuse to go up in weight and sacrifice form these days cause I must teach myself to use the proper muscle groups. Will helped me identify the tipping point, above 145# form starts to decline, hence why I went back down after I did 155.

I need to make a goal to do 5x5 working sets of DL on a regular basis to get stronger on this lift.

Scaled down on the finisher, did it before rx but it was ugly and took forever. KB swings were marginal in the sense that the bell was not vertical on every rep, not all the reps were to game standards that's for sure...

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Natalie B.

Posted: 16 June 2010 08:28 AM

[ Ignore ] [ # 287 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/16

6 AM with Todd so he didn't have to workout solo...

Warmup
5 rounds: 45 sec work intervals/15 sec rest
Row
Wall balls 14#
kb swings 1 pd
hollow rocks

MU work
6 strict MU

WOD:
"Pukie Brewster"
TIME: 10:20

Second time doing Pukie. During previous conversations Scott convinced me I could do it unbroken. Apparently I can. You kind of get into a zone and just keeping it moving. Thoughts of Amanda Miller kept me going...

Still convinced 150 of anything would suck... like 150 pieces of candy, cake, fruit etc. nothing is good in that volume

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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: 15 June 2010 02:07 PM

[ Ignore ] [ # 288 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/15

Warmup...
tabata squats-static hold at the bottom during "rest"
who's idea was this anyway?!?

Strength:
FS
5x75#
5x95#
4x115# F5
1x125#

Finisher:
21 FS 95#
42 pull ups
15 FS
30 pull ups
9 FS
18 pull ups
TIME: 16:06

This was a good one...flirting on the edge of fairly heavy weight/high reps but still manageable!

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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: 15 June 2010 08:38 AM

[ Ignore ] [ # 289 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/14

1PM Class with Zack:

Warmup...
mile run for time 7:30
3 rounds
10 ghd situps
10 ghd back extensions

Strength:
HPC
5x65#
5x75#
5x80#
5x85#
2x90#

Finisher:
3 rounds
50 squats
7 HSPU
10 HPC 75#
TIME: 9ish??

Absolutely nothing in the tank today. Felt like I was moving underwater, it sucked...Gotta clean up the diet again. Feeling the negative effects of not eating strict Paleo...BIG TIME

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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: 14 June 2010 07:01 AM

[ Ignore ] [ # 290 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/13

rest

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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: 14 June 2010 07:00 AM

[ Ignore ] [ # 291 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/12

9:30 Class with Scotty:

Warmup
400 m run
15 DU

20 rep Front Squat
85#

5x5 strict press 65#

Finisher:
30 C&J 95#
1 burpee
TIME: 17:17

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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: 12 June 2010 05:48 AM

[ Ignore ] [ # 292 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/12

"SEVEN"
DNF: made it 3 rounds rx in 35 mins and quit

This is the first WOD I have ever quit on. And it will be the last. I was so disappointed in myself afterwards which ultimately was FAR WORSE then the pain involved in executing the workout. I did have an appointment to go to which limited my time but still that's not a good excuse. Pretty sure it would have taken me 75+ mins to complete this one. The DL and thrusters were HEAVY... chalk it up as a huge loss.

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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 June 2010 07:16 AM

[ Ignore ] [ # 293 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/10

6AM Class with Scotty:

WU...
650 run
dislocates
OHS w pvc
3 rounds cindy

Strength:
OHS
3x65#
3x85#
3x95#
3x105#
4x115# (started in on 15 at BW- improvement on last time when i could only get one!!)
3x125# PR (previously 1RM)

Finisher:
21-15-9
OHS 95#
C2B pull ups:
TIME: 13:30

Tabata static hold hollow rocks

I really surprised myself today... I think I could have hit 130 but wanted to save myself for the finisher. First round, did 10, 6, 5 OHS, second round 10, 5 then all 9 last round. Makes me wish I could do the sectionals WOD again, I could have done much better I think without a bad wrist.

Just when I thought I wasn't making any progress anymore...

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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: 09 June 2010 12:05 PM

[ Ignore ] [ # 294 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/8

12 Class with Zack...ended up being coaches hour since no one showed up but me and Scotty!

WU...
400 m run
various dynamic stretches etc across the room lead by Zack
tabata wall balls- 6 to 9 per round

MU work..
3 sets of 2
strict first two rounds, kipped last round

Strength...
HPC
3x65#
3x75#
3x85#
3x90#
3x95# PR
1x100 Failed twice (back was bugging big time at this point...think I could have had it. 95# felt easy)

Finisher:
10.9.8.7.6.5.4.3.2.1
HPC 75#
box jumps 20"
TIME: 6:18

All sets unbroken on finisher. Amazed about how much easier the HPC are now for me! What a difference form makes....DUH!!

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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: 09 June 2010 08:16 AM

[ Ignore ] [ # 295 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/7

Solo WOD..
"Jerry"
1 mile run
2k row
1 mile run
TIME: 26:15

this was not the most fun wod ever, but I knew that going into it. Runs were slower than usual and I had to unlock and lock the door on each one. Rowing is always slow for me. Intended to do some strength work but had a long busy day and ran out of time...

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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 June 2010 12:18 PM

[ Ignore ] [ # 296 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/7

12 PM Class with Zack:

Warmup...
DU got to 67
tabata hollow rocks 14 each round

Strength:
Push Jerk
5x65#
4x75#
3x85#
2x95#
1x105#
1x115#
1x120# Fail

Finisher:
5 rounds
15 DB PJ 25#
15 pull ups
400m run
TIME: 21:35

Push jerks are much stronger these days for me. I think I could have hit 120 if I had time to give it one more shot. Had to break up my pull ups on the finisher since I sliced the tip off 2 of my fingers last night making dinner and couldn't really hold on to the bar normally. This slowed me down...

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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 June 2010 07:58 AM

[ Ignore ] [ # 297 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/6

"Death by Body Weight"
1 mile run
3 rounds
1 MU
2 HSPU
3 Ring Dips
4 burpees
3 rounds of Cindy
800 m run
2 rounds
1 MU
2 HSPU
3 Ring Dips
4 burpees
3 rounds of Cindy
400 m run
1 MU
2 HSPU
3 Ring Dips
4 burpees
3 rounds of Cindy
TIME: 54:27

Wow this was hard. Ironically enough the rounds of Cindy were the worst part...

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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 June 2010 07:54 AM

[ Ignore ] [ # 298 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/5

Death by Barbell:
75#
TIME: 19:21

This is now the third time I have done this workout and it gets mentally easier every time. I am less scared of it now then I used to be...

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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 June 2010 07:44 AM

[ Ignore ] [ # 299 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/3 and 6/4

REST days... not sure why I did back to back rest days but i just didn't feel up to working out...

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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: 02 June 2010 03:54 PM

[ Ignore ] [ # 300 ]

Sr. Member

Total Posts: 840

Joined 2009-08-14

6/2

Worked out with Matt at 7 so he didn't have to do it alone!
"Anniversary WOD"
800m run
4 rounds
25 wall balls 14#
25 push ups
25 jumping squats
25 pullups
800 m run
TIME: 34:35

Tabata hollow rocks 14 each round

I actually kinda liked this wod. Wall balls don't suck like they used to which is great. Back seems almost normal now which is good cause I am ready to do some barbell work again.... yippie

6/1

Rest Day

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