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-   -   emily's workout log (https://board.crossfit.com/showthread.php?t=75817)

Emily Storey Record 06-04-2012 08:29 AM

emily's workout log
 
7am
Rear Leg Elevated Split Squat 3X8

front squat
3X115
3X145
3X160
1X175
1X190
1X200
failed at 205

metcon
AMRAP in 5 minutes: 10 Rolling Pistols (alternate legs so 10 reps total) alternated with 10 Burpees.
1 round + 6 burpees.
rolling pistols suck. i think i got 4 mediocre ones total. maybe.

Angie Marfisi 06-04-2012 08:33 AM

Re: emily's workout log
 
3 things:

1) yay you figured it out
2) you got real serious with that middle name huh?
3) this eliminates us having to run in to look at the board hahaha

Emily Storey Record 06-05-2012 08:12 AM

Re: emily's workout log
 
PM (6/4)
oly work
snatch - mostly focused on making contact with the bar every time.
worked up to 125 and it felt ok. which is encouraging b.c it is my max. but then failed at 129 a cuople times. pulled it high enough, just have to get over my fear of getting under it.

clean - just worked on the clean and keeping it close.
worked up to 175 i think and it felt pretty heavy

Emily Storey Record 06-05-2012 08:17 AM

Re: emily's workout log
 
6/5 AM
hybrid.
clean from blocks.
worked up to 3 X 2 at 165
split jerk from rack.
did 2X173 by accident, then went and did 2 more 2X163
Overhead squat
just worked at sets of 2 at 103. working on my stupid shoulder
pullups
6X2 at close grip. just body-weight b.c these are super awkward and weird for me.

Emily Storey Record 06-05-2012 08:09 PM

Re: emily's workout log
 
6/5 PM
class

Tripod Work - one time i managed to get a handstand for almost 2 seconds. progress. hahaha.

negative HSPU work. these feel no better then they did 2 months ago. no progress.


Single Arm Dumbbell Press 3X 25,1pood, 45,50

metcon:
5 Rounds of: 6 full ROM Handstand Push-ups, 6 Diamond Hand Push-ups, 6 Close-Grip Pronated Grip Pull-ups

no time since it was for quality. i did negative HSPU's, everything else RX.

Emily Storey Record 06-06-2012 09:25 PM

Re: emily's workout log
 
6/6 pm
class

single leg deadlift. worked up to 3X 1.5 pood in each hand. left leg is real unstable (ankle)

from the rack romanian deadlift
3X155,205,235,265,295. then three sets of 2X295

metcon:
3 Rounds for time of: 20 Deadlifts at %50 of your tested max alternated with 20 Bar Hurdles

4:50
and i used 165 for deadlift.

gymnastics practice
bridge work - this was a disaster
l-sits on parrallets. also not very good

Emily Storey Record 06-07-2012 07:53 AM

Re: emily's workout log
 
6/7 AM
hybrid

snatch balance
2X24, 29, 35, 40, 45, tried 50 and got one, then failed one. then did 3 sets of 2 at 45

push press
3X 40, 50, 60 tried 68 and got 2 and failed. went to 65 and did 2 more sets of 3

back squat
3X 60, 70, 80, 90, 90, 90

bent row
3X 35, 45, 55, 55, 55

Emily Storey Record 06-08-2012 05:36 AM

Re: emily's workout log
 
6/7 PM
class
snatch
2X 63, 63, 83, 93,93,103,103
started playing around with starting w lower hips

metcon:
5 Rounds for time of:
5 Single Arm Overhead Squat each side (1.5/1), 20 Double Unders
9:46. those single arm oh squats were awful.

Emily Storey Record 06-09-2012 03:51 AM

Re: emily's workout log
 
8/8 afternoon
overhead squat work - these felt better then earlier in the week, focused a lot on just my shoulder position every time. also thinking about digging my heals to the ground
5X45, 45
3X75, 95, 115, 125, 135 - think i only got 2 here before failing

class
muscle up work. sammy says to just practice the transition with the band, and the swing to the hips all week and then try one.
metcon:
"nate"
20 min amrap
2 MUS's (i did 4 swings to the hips and tried not to pull with my arms)
4 HSPU's (these are still too slow, but are starting to require less recovery time after failed attempts)
8 american KB swings (2 pood)
no idea how many rounds i got. felt exhausted after and felt like i did a pretty good job at keeping moving the whole time except for a few sets of HSPU's. was able to do all the swings unbroken which i wasn't before when i know i did less rounds

Emily Storey Record 06-11-2012 06:36 AM

Re: emily's workout log
 
6/9
rest
6/10
advanced class
4 rounds with a partner
row for calories 1 minute
double unders 1 minute
rest 1 minute

i rowed total of 93 calories, 23 each time, i think i got 24 on the last round.
double unders went something like 38,28,26,22 or something awful like that.

10 minutes ring dips on the minute
5,5,5,4,3,3,3,3,3,3
kipping got a little better when i tried starting in the hollow position from the ring support and kicking down like to a box

12 minutes 3 unbroken power cleans on the minute
93,103,113,123,133,133,143,143,143,153,153,153

"mary"
20 minute amrap 5 hand stand pushups, 10 pistols, 15 pullups
3 rounds, 2 pistols. pretty bad, but i did figure out that i can get pistols on my left leg if i can go down slow enough and balance in the bottom before coming back up, it seems to fail for me when i try to do it to quickly.

9/11 AM
class

Rear Leg Elevated Split Squats, 3X8. body weight, 12kg kb's, 12kg kb's

front squat
5X115, 4X145, 3X165, 2X180, 1X190, failed at 200. stupid b.c i can do that

metcon
3 minutes amrap front squat at 125
22. also stupid. and this made my arms more sore from holding it then my legs.


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