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

Amber Baird 09-09-2012 12:30 PM

Re: AEB Workout Log
 
Strongman class is up, running, and awesome.

We worked up to a peak carry for 30 feet. Metcon was amrap 12 minutes of 10 burpees and a 30 ft 12kg ultimate grip KB carry. Every time the KB dropped, 4 TGU. I tried this with my left hand and definitely had to do the TGU. So I just kept it in my right hand the rest of the time, which is probably a) cheating and b) useless, but I didn't want to do any TGU. 8 rounds 5 burpees.

Farmer Carry jumps:
150#x30 feet
190#x30 feet
230#x30 feet
250#x30 feet
270#x30 feet
290#x30 feet

1hr Croga

1 hour Oly--C&J work (58kg max)

Jumps:
15kgx2
35kgx2
40kgx2
40kgx1
45kgx2
45kgx1
49kgx1
49kgx1
52kgx1
54kgx1 (ugly with staggered feet)
54kgx1

Amber Baird 09-10-2012 09:53 AM

Re: AEB Workout Log
 
Pause front squat day. These are awesome and awful at the same time. I think I know what God looks like now.

Metcon was a partner WOD, which I always love: AMRAP 10 minutes row 300m, rest, push press during the row (I really do push jerks as I'm pretty weak in the shoulder area), score is number of push presses.

I was with Chrissey, CMack, and Joanna (acting as 1 person), with CMack and Joanna starting with the row and Chrissey starting with the push press. This gave her a lot more time to push press (she's much stronger than I in that area) and the girls pressed when I rowed (I'm much stronger than they are at rowing). 215 push presses.


Pause Front Squat Jumps:
95x3
110x3
125x3
135x3
145x3
155xF (2)
145x3
155X3
155xF (1)
145x3

Amber Baird 09-11-2012 07:49 PM

Re: AEB Workout Log
 
Skipped the 6am due to extreme tiredness and soreness, and I was already planning on going to the 6.30pm squatting session (yay!).

Since we did front squats yesterday and I have oly tomorrow, I focused on backsquatting again. I was planning to do sets of 3 but Sammy thought I should try to peak. Bless her, I ended up PRing today.

Backsquat jumps: (1rm 225#)
115x3
135x3
155x3
170x2
180x2
190x1
200x1
210x1
220x1
230x1 (pr)

I stayed for the 7.30 which was floor pressing. Patti and I worked together and I kept it not too heavy.

The metcon was a glute burner: 3 rounds of 10 ring rows on each side, 20 lunges on each side holding a 1pood KB. 7.09

Floor press jumps:

45x3
65x3
85x3
85x3
95x3
95x3
95x3
100x3
100x3
100x3

Oly tomorrow at 7pm, and I'm skipping deadlifting. I think I do better with this every other week, not every week.

Chrissey Barba 09-12-2012 05:36 AM

Re: AEB Workout Log
 
nice job, quadzilla! (can't decide whether i like squatzilla or quadzilla better so i'll use them interchangeably for a while)

Amber Baird 09-12-2012 05:59 AM

Re: AEB Workout Log
 
[QUOTE=Chrissey Barba;1093171]nice job, quadzilla! (can't decide whether i like squatzilla or quadzilla better so i'll use them interchangeably for a while)[/QUOTE]

I think they are both apt. Please also add "squatasaurus rex" to the arsenal. Thank you in advance.

Amber Baird 09-13-2012 08:50 AM

Re: AEB Workout Log
 
Oly class yesterday was alright - Clean and Jerk for an hour. I end up readjusting the bar too much for the jerk and tiring myself out.

Clean and Jerk jumps:

35x2
35x2
40x2
45x2 (and one failed clean)
45x1 (1 extra clean)
50xFx1
53x1
56xF (clean, no jerk)
56xF (clean, no jerk)

Amber Baird 09-13-2012 08:53 AM

Re: AEB Workout Log
 
cleans and pullups today--an overall good time

Metcon for quality (freaking hard): 5 rounds, 30 seconds each movement: handstand hold, R and L side plank, front plank.

EMOM for 10 minutes, 2 cleans
E2MOM for 16 minutes 2 supinated pullups

Clean jumps:

54x2
74x2
84x2
84x2
84x2
94x2
94x2
104x2
104x2
104x2


Pullup Jumps:
LB
LB+5
MB
MB+2.5
MB+5
BW
BW
BW+2.5

Amber Baird 09-14-2012 05:30 AM

Re: AEB Workout Log
 
Back squat day, my favorite of the week.

My previous 2rm was 205#, and today I felt strong. After doubling 215# I still felt good, and I should have gotten 225#, but I don't know. I think I just tried to change things and that was ill advised.

The metcon was great: 6 rounds of 150m run, 3 MU (strict pullups for the humans) at whatever the 5rm for supinated pullups was. I did these BW. Not all strung together, but I did get the first 3 togehter which was great. By the last round my arms were dead. 12.23.

Back squat jumps:
115x3
155x3
175x2
195x2
205x2
215x2
225xF

Rachel Baratz 09-14-2012 06:02 AM

Re: AEB Workout Log
 
Yeah...definitely tough to try and make a change when you're about to attempt a PR. That being said, the controlled descent + bounce at the bottom is a great thing to work on -- just start it at the lighter weights so you're used to it :)

Regardless, your squat is BEAST. :highfive: (as I've said before)

Amber Baird 09-14-2012 06:17 AM

Re: AEB Workout Log
 
Thanks Rach! I'll have to practice (and get one of you to watch me and make sure I'm doing it correctly) next time.


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