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Old 04-10-2008, 09:59 PM   #1
Leslie Poole
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Default Leslie Poole

New to Catalyst and PM. Member at CrossFit HEL in Portland, Oregon. Will post my wods here so I can readily compare and contrast. Anyone reading this, please feel free to give feedback- I appreciate others' insight.

27 / female / 6'2" / 173#

Yesterday:
WU: tabata squats, push ups, stretching, Burgener wu, push press, rows and GHDs.
WOD: 21-15-9 cal row, 55# push press, GHD. =8:40. Lung burner.
Post: Joshie with 10# db and jpu. =19:50.

Today:
WU: squats, stretching, DLs, box jumps, assisted ring dips
WOD: 4 rounds for time: 400m run, 20 DL 65#, 20 box jumps 20", 10 ring dips, rope ascent. SUBS: 450m run, assisted ring dips, rope ladder. Asthma was an issue today. =27:40
POST: lay on the floor gasping.

LP
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Old 04-11-2008, 09:10 PM   #2
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Default Friday 04112008

Pre: quick wu of squats, stretching, push ups, pull ups and db power cleans.
WOD: 10-9...2-1 DB cleans (25#) and 1-2...9-10 L pull ups. SUBS: jpu/K2E. =24:59. Muscle burner. This wod surprised us all. Rx'd was 35# for women. I could have handled 30s, but 35 would have been a major challenge.
Post: work on false grip, jumping muscle ups (not quite reaching transition, yet).
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Old 04-16-2008, 09:02 PM   #3
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Default Rest

Been on a few days of rest, trying to convince my right shoulder to quit hurting. Just when it started to feel better, I tried a couple WODs, and am right back where I started. Now looking at about two weeks rest. Looking forward to getting back into full body workouts.
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Old 04-23-2008, 07:22 PM   #4
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Default Monday 04212008

PRE: squats, stretching, back exts, ghd sit ups
WOD: 45# BS ladder (14 minutes +14 reps)
POST: stretching

Killer. It's 2 days later and I'm still hobbling down the stairs. Shoulder is still an issue, but improved slightly since last week. I'm hoping 2 more weeks will do it. Trying to not get too frustrated with the rest and the idea of losing ground.
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Old 04-27-2008, 12:19 AM   #5
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Default Thursday 04242008

PRE: back squats, back ext, GHDs, stretching, run, box jumps
WOD: 1RM BS. 170.
POST: stretching, walking.

Moving too slowly caused me to get stuck at the bottom on my first attempt. Ended up sitting on my med ball and dumping the weight. Next attempt, moved more quickly but form faltered. I've been trying to show more discipline regarding strict form, and not sacrificing form for weight.
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Old 04-27-2008, 12:22 AM   #6
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Default Friday 04252008

Track day!

PRE: jogging, stretching, squats
WOD: three 800m max efforts. 4:32, 4:29, 4:28. Ave.= 4:30.
POST: stretching, walking

Not awesome, I know, but a place to start. I'm a very weak runner and I need to train it more, which I know I'll be doing more often with the improving weather.
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Old 04-27-2008, 12:25 AM   #7
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Default Saturday 04262008

Nancy!

PRE: squats, jogging, stretching, back exts, GHDs
WOD: 400m run, 15 OHS, 5 rounds/time. 18: and change
SUBs: BS 65#

Should have used more weight. At least 75 pounds. This was a rough WOD after all the leg work this week.
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Old 05-01-2008, 07:50 AM   #8
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Default Wednesday 04302008

CF Total

BS: 175 (+5 from last week!)
SP: 80 (+15)
DL: 225 (+ 60)
Total: 480/2.77xBW (BW: 175)

First WOD using upper body in about 3 weeks. Felt great to get 3 PRs. Still need to be easy on my shoulder, but it's definitely coming back around. Finally!
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Old 05-02-2008, 09:27 PM   #9
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Default Friday 05022008

PRE: jog, stretching, KB swings, pull ups, push ups, burpees, thrusters
WOD: Quarter Gone Bad (65#/JPU, knee burpees) =94
POST: stretching

Felt good about this wod, but got mixed up once. Probably should have had one or two more thrusters. Quad still sore, shoulder improving- pain free today.

Zone-a-thon (NO SUGAR!) starts Monday, goes 30 days. Better live it up this weekend.
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Old 05-02-2008, 10:54 PM   #10
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Default Thursday 05012008

PRE: Jogging, stretching
WOD: 200m spring, 200m run, 8 rounds/time =17:12. Not impressive, but good workout. Pulled my right quad a bit. That's what I get for skimping on stretching.
POST: walking, stretching
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