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-   -   AEB Workout Log (https://board.crossfit.com/showthread.php?t=76740)

Amber Baird 11-20-2012 10:47 AM

Re: AEB Workout Log
 
Way to procrastinate on logging. It's a whole lot more fun to write something that isn't pathetic.

Thursday was a rest day
Friday was snatch and C&J practice, working up to 80% (42kg adn 50kg) and then 5 reps there

the wod was a bit shorter than Wednesday, 3 rounds of 150m and 10 burpees. 4.47 (I think, it's hard to hear over the rush of blood in my ears)

Saturday's competition was good, I hit 115# on the snatch, and failed 120 overhead (again!), I hit 115 on the C&J as well, failing the 3rd of 5 jerks at 120.

The 3rd WOD was the powercleans and burpees, which went better than it did last week. 9 of 9 cleans and then 4 of 9 cleans.

The final wod I got through 3 of the rounds plus 2 pullups then 9.50 for the run/row.

so, so, so tired.

Sunday was a rest day, then I backsquatted yesterday and did 50 double unders for time (3.45). I'm still recovering from Saturday (night)

Backsquat jumps:

135x5
155x5
165x5
175x5
150x10
150x10
150x10

Today I front squatted (didn't want to snatch wo my oly shoes. I'm weak) and did the metcon: 5 rounds of 1.5 pood AKB, 15 vups, 15 1.5 pood goblet squats. 15 min cap: 4 rounds 4 vups.

front squat jumps:
95x5
115x5
135x5
145x5
155x5

Amber Baird 11-25-2012 08:43 AM

Re: AEB Workout Log
 
Now that the holiday is over, it's time to get back on the "becoming EA path".

Friday I got home and we did Standing Lynn, then tabata rowing. I'd gotten approximately 4 hours of sleep the night before, and I was Pie Over, so it went as well as could be expected.

Lynn was 68# and strict pullups: 8/3; 7/3; 6/2; 5/2; 5/2
871m on the row.

Yesterday was squatting, gymnastics, and oly.

Backsquat to a peak of 3 (new PR), and first time using a belt. It was a little weird, but not terrible.
135x3
165x3
185x3
195x3
205x3
215x3
225x3

Gymnastics was handstand walking practice (I'm getting pretty good at this).

The metcon was 15 minute AMRAP, 30 steps handstand walking 10 toes to bar (subbed Vups, my left lat still hurts from teh competition), and 5 candle stick rolls to tuck jumps. 5 rounds 19 steps.

Oly was snatch work (obvs)
29x2
34x2
39x2
42x1x1
45x1
47x1 (did that foot thing)
49xFxF
49xFxF

Sadness....

Amber Baird 11-26-2012 11:20 AM

Re: AEB Workout Log
 
Sunday ended up being a really good day. I started off with the Trap Door football game (SO MUCH FUN), then went to squat and stayed for oly.

I hit a new PR on my triple, and matched my 1RM (185)

Front squat jumps:
95x3
115x3
135x3
155x3
170x3
180x3
185x3 (PR)

Snatching was good, I hit a new PR at 53kg, failing 55kg super high up.

Snatch jumps:
29x2
34x2
39x2
42x1
45x1
47x1
49x1
51x1
53x1
55xF
55xF

Cleaning and Jerking was tragic, although it was at that point 3pm and I hadn't yet eaten. I called it after about 30 minutes. I really need to get better at this.

C&J jumps:

45x2
45x2
50x2 (bent arms)
55x1xF (clean, no jerk)
58xF (C no J) xF xF (C no J)
61xF (leaving)

I do believe I've been shamed into a rest day today.

Amber Baird 11-27-2012 12:14 PM

Re: AEB Workout Log
 
Worked on hang snatching today in class. I am not ashamed to admit that I hate hang snatching. I am not, however, sure if this means I should be doing more of it, or not.

Snatch jumps (high hang then hang)
53x1x1
63x1x1
73x1x1
78x1x1
83x1x1

there's really nothing that fun about oly at 6am

Metcon was 10 rounds 5 20# dumbell hang snatches right arm, 5 left arm, 5 L pullups, sub strict pullups. I did 2 rounds with pullups, but my left lat is STILL NOT HEALED. I switched to vups. Easier definitely. 10.20

Amber Baird 11-29-2012 07:03 AM

Re: AEB Workout Log
 
Chrissey and I did the Stache Showdown yesterday coming in second, which is really first because competing against Cassie and Record is really just a fight for second.

First event was a barbell turkish get up. I think we opened a little big, but i got 65#, then failed 75# OVER AND OVER.

Then sled drag (100#) and buddy carry. Super fun, 9 rounds + 3

We came in second so we "got" to do a 3 minute AMRAP 95# stone to shoulder: 20 S2S (10 each) which was 5 less than C and R.

Good times

Amber Baird 12-03-2012 07:25 AM

Re: AEB Workout Log
 
After more rest days last week (Thursday and Friday) I went for squatting and gymnastics Saturday.

Back squat triples:

115x3
155x3
185x3
205x3
220x3
226.6xF (2)

Gymnastics was handstand walking practice (yay) and then 5 rounds with 30 seconds at each station: handstand thigh slaps, tuck jumps, ab wheel rollouts (Vups for me, saving my lat): 44,42,46,46,45 (222 total)

Sunday I went for strongman and hybrid

Strongman was farmer carries down and back the gym:

150x60 ft
180x60 ft
210x60 ft

I think I need to start working in with the boys

Then strict press, EMOM 10 minutes 3 reps:

43x3
53x3
63x3
68x3
73x3
73x3
78xF (2)
73x3
73x3
68x3

The metcon was hard, I subbed ring rows for pullups

800m run
10 ring rows
9 HPCT (95#)
400m run
14 ring rows
7 HPCT
200m run
18 ring rows
5 HPCT

18.15

I went back for Hybrid, which was OK. I'm still terrible at C&J, although I did PR my clean (FINALLY)

Snatch jumps:

29x2
33x2
36xFx1
39x2
39x1
42x2
45x1
47x1
50x1
52xF
52Xf
45xF

C&J jumps:

45x1xFx1
45x2
45x2
50x2
50x2
55x2
58xF (C no J)
58xF (C no J)
61x1 (clean only)
64x1 (clean only)--2 kg PR on my clean

Today we did heavy double back squat and then an 8 minute metcon: 5 front squats on teh minute (55%-60%/95#), then AMRAP double unders. I am forcing myself to string them, so they are even more terrible than usual: 24 DU.

Back squat jumps (work up to ~80% then 2 E2MOM for 12 minutes)

115x5
145x3
175x2
195x2
195x2
195x2
195x2
195x2
200x2
205x2

Amber Baird 12-07-2012 08:37 AM

Re: AEB Workout Log
 
I took Tuesday off, then went for Oly on Wednesday. I still suck at jerking.

Snatch jumps:
29c2
34c2
39c2
43c2
46c1xF
48x1
50x1
52xF
52x1 (still felt light enough)
54xF
54xF (seriously!)

Clean and Jerk jumps:
45x2
45x2
50x1xF
50xF
45x2
45x2

Thursday didn't have strength, just a 20 minute metcon: 20 minute AMRAP of 600m run, 10 hang power clean (65#), 20 pistols (10 each leg). 3 rounds 1 run. Got hard FAST

today was a 3 rep presses alternated with pullups. then 3 rounds 150m stiff arm row and 15 erg facing burpees. 7.30, I should have done this about a minute faster.

press jumps:
43x3
53x3
58x3
63x3
68x3
73x3
78xF (2)
68x3

Amber Baird 12-09-2012 08:21 PM

Re: AEB Workout Log
 
yesterday was 3 attempts at max rep kipping pullups (3,2,2) I am stilll horrid at these, AND I managed to hurt myself again. Nicely done.

Then the 7 min of burpees, at which I have managed to regress. 62.

Today was a parkour outing, which was fun, but not really much of a workout.

Amber Baird 12-10-2012 08:44 AM

Re: AEB Workout Log
 
Backsquat day (best day ever) and 7 minutes of 30 seconds on, 30 seconds off thrusters (63, faded fast, holy heck my shoulders are dead from burpees)

Thruster sets:
13
11
9
9
7
7
7


Backsquat jumps:

115x5
145x3
165x2
185x2
205x2
205x2
205x2
195x2
195x2
195x2

Amber Baird 12-11-2012 08:53 PM

Re: AEB Workout Log
 
Hang snatching today which is much more complicated than regular snatching, but actually made sense today, so win.

Then a 10 minute AMRAP in teams of 3: OHS (53#), Rest, 12 burpees, score being the number of OHS during the 12 burpees the teammate is doing. My team wasn't Rx, but we got 147. I got 80 of those.

OHS sets
22
13
15
15
15

Snatch jumps (high hang then hang)
53
68
73
78
83
88
93
98


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