Category Archives for "Rebecca Gerdon"

Thursday 12/29/16 – Active Recovery Day

Thursdays and Sundays I like to keep pretty chill and more restorative. Today’s session included some stretching with the CrossFit classes I was coaching, as well as a simple wod.

8 min AMRAP

  • 10 Calorie Row
  • 10 KBS (24kg/16kg)

Rest 4 min

8 min AMRAP:

  • 10 Calorie Row
  • 10 DB Push Press (45#/25#)

Felt good to move and breath! Definitely not in great aerobic shape right now. I’m going to try to add in easy aerobic work 2-3 x a week and a wod  about 2x a week. The better shape I am aerobically, the more training volume I can handle. Cardio also helps me sleep really well 😉

 

Training Wednesday 12/28/16

A) Back Squat: 5×6 @ 225# (68%)

B) Snatch Pulls: 3×5 @ 165# (79%)

C) Snatch: 10×2 @ 160# (77%)

Today’s workout was really simple but took forever because of all the volume. Felt consistent on the snatches and my back squats felt stronger than last week even though they were heavier today. Goal right now is to continue to build consistency and gradually increase the intensity while keeping volume pretty high. I tend to thrive on volume

 

Training Tuesday 12/27/16

Lifting

A) Clean Pulls: 3×5 @ 205#

B) 3 Cleans + 1 Jerk: 6×1 @ 185#

C) Kang Squats: 4×8 @ 110, 115, 120, 125# *Note to do regular good mornings next time as these felt weird on my low back*

D) Pull-Ups: 3×3 Weighted with 15#

Aerobic Work

10 min easy on Assault Bike

Pretty chill day today. Taking my time easing back into training after a week off for Christmas vacation in Florida.

Training Monday 12/26/17

A1) Front Squat: 5×5 @ 195#

A2) Box Jump: 5×5 @ 31.5″, 33″, 34″, 35″, 35″ I’m always wary of high box jumps w/ wooden boxes for fear of hitting my shins 🙁

B) Snatch Pull: 3×5 @ 77.5% (160#)

C) 3 Position Snatch (hip, above knee, below knee): 6 sets heavier than last time (130, 130, 130, 135, 135, 135#)

D) Bench Press: 5×5 @ 70% (115#) last set is an AMRAP (11 – no spotter)

E) Walking/Pokemon Hunting for 50 min 😉

Training Monday 12/19/16

Last day of training before a week off visiting family in Florida so I tried to pack a lot in 🙂

A1) Bench Press:

  • 80%x5
  • 75%x5
  • 70%xAMRAP (12)

A2) Wt. Pull-Up Cluster (20 seconds between reps) 4x 1.1.1 @ +10#

B1) Front Squat: 5×5@190#

B2) Box Jump: 5×5 @ 31.5″, 33″, 34.5″, 36″, 38″

C) 3 Cleans + 1 Jerk: 6 sets @ 175#

ALLLLLL the stretching

 

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