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

Amber Baird 10-27-2012 02:44 PM

Re: AEB Workout Log
 
Moderately decent oly and squat sessions last night and today. Still trying ot get to 52 kgs and I tried to change the jumps to get there a little faster, but I don't think that was terribly effective.

Cleaning still hurts, but hopefully Wednesday will be good for it.

yesterday's snatch jumps:

29x2
34x2
39x2
39x2
41.5x2 (oops)
44x1
46x1
48xfx1
50xfxf
50x1
52xf
52xf

Backsquat jumps:
50kgx3
60x3
70x3
80x3
85x3
90x3
72x3

Today's snatch jumps:

29x2
34x2
39x2
46xfx1
48x1
50xfxf
50xfxf
50xfxf
50x1

Front squat jumps

95x3
115x3
135x3
155x3
155x3
155x3

Amber Baird 10-29-2012 02:50 PM

Re: AEB Workout Log
 
open gym today.

I jumped into a front squat ladder from Outlaw (which is written in a way that's incredibly backwards, but whatever)

5 sets of 2 reps at 80%
3 sets of 2 reps at 85%
2 sets of 2 reps at 90%
2 sets of 1 rep at 90%

This felt good, although hard

I didn't realize we were using a ladies' bar, and I also thought it was 2 sets of 5 reps, so I did a couple of extra sets at 138#

Then I did "jack"-- 20 minute AMRAP of 10 80# push press, 10 1 pood AKB, 10 20" box jumps. 8 rounds, 8 push presses

Front squat jumps
138x5
138x5
153x2
153x2
153x2
153x2
153x2
158x2
158x2
158x2
167x2
167x3
167x1
167x1

Amber Baird 10-31-2012 08:09 AM

Re: AEB Workout Log
 
Oly last night (went well) and I can clean, at least lighter weights, finally.

I PR'd my snatch by a kg, and I'm really close to 54. Hopefully in a class or two.

Snatch jumps:

29x2
34x2
39x2
42x2
44x1
46x1
48x1
50x1
52xF
52x1
54xF (really high)
54xF (overhead, didn't squeeze)
54xF (failed behind)
54xF (really high, just tired)

Clean and Jerk Jumps:

40x2
45x2
50x2
50x2
50x2
50x2

Backsquat Jumps

65kgx5
70x5
75x5
75x5

Today was OHS, which I haven't done in forever. The metcon was AMRAP: 1 minute dumbell cleans and presses, 1 minute T2B, 1 minute rest, 3 rounds. 53 reps total.

OHS jumps:

63x3
83x3
103x3
113x3
123x3

Amber Baird 11-03-2012 07:57 AM

Re: AEB Workout Log
 
I've been a complete failure at updating my log.

Wednesday night I did the trapdoor athletics wod, which was a decathlon of sorts. Super fun, Andrew was my partner. Team Summer Camp Romance.

Thursday I had a kipping session with Sammy, which was very successful, and pause front squatted. I tore my hand which is impeding practice, but I'm well on my way to kipping in metcons

Pause front squat jumps:
95x3
115x3
135x3
145x3
155x3
155x3

Yesterday we did death by thrusters at 95#. Super hard. I did this in August and got 6+3 rounds. Yesterday I got 7+3. We were supposed to do 5 reps EMOM once we were "dead" but that pretty much didn't happen.

Today was back squatting for 3 reps at a pr of 210x3. New pr of 215.

Back squat jumps

115x3
145x3
165x3
185x3
195x3
205x3
215x3 (pr)

Headed to novem for MeatWOD.

Amber Baird 11-04-2012 07:01 PM

Re: AEB Workout Log
 
Long day at the gym today:

Strongman we practiced stone-to-shoulder (I got 115# for 1 rep) and then did a fun team WOD (groups of 4)

1 rope climbs
50 strict pres (68#)
100 C2B pullups
200 walking lunges
10 rope climbs

There's no way I did 1/4 of this (sadly) but it was still fun. I'd like to do it again in a group of 2 or 3.

Snatching at oly (sore as all get out) I failed 50kg 3 times, but got it overhead all 3 times, so that's something.

Snatch jumps:
29x2
34x2
39x2
42x2
44x1xF
44x1x1
46x1
48x1
50xFxF
50xF


Then did pause front squatting, which was so hard, I was so tired.

Squat jumps:

95x3
115x3
135x3
145x3
150x3
150x3

Amber Baird 11-06-2012 08:28 AM

Re: AEB Workout Log
 
Rollout Grace (30 rollouts, squat cleans, thrusters with 95#). Very hard, but I think I could get faster now that I"ve done it.

My arms don't work properly. 12.20

Amber Baird 11-07-2012 10:48 AM

Re: AEB Workout Log
 
The rollout grace basically killed me.

I went back for squatting last night, which was SO HARD, then made an attempt to snatch, but went home after failing 29kg once, and getting it twice. It was not my night.

Backsquat jumps:

115x3
145x3
165x3
185x3
195x3
195x3
165x3

Today we overhead squatted and did a very fun metcon. I'm still kind of crushed: my OHS max is 123x3 and I failed 108 twice. Yes, twice.

The metcon was awesome, (21-15-9 20# dumbbell snatch right arm, rope climb, left arm, rope climb) but I just couldn't get my rope climbs down today. My feet kept slipping, and I'd estimate i did an extra 6 climbs between all the 1/2 climbs I kept failing. 13.42

OHS jumps:
63x2
83x2
98x2
108xF
108xF
108x2

Amber Baird 11-09-2012 07:56 AM

Re: AEB Workout Log
 
I woke up yesterday feeling good, but I didn't want to do the metcon, so I stayed in bed. I went back last night for gymnastics (kipping practice which is going to kill me) and squatted with Chrissey beforehand.

Gymnastics was kipping pullups (strung 3 together! but it destroys my back) and ring handstands. I'm still not able to do a parralette handstand, tragic. The metcon was very difficult: 3 rounds, 30 seconds each of parralette L sit (tuck sit, really), pullups, handstand hold, hollow rocks, rest. Score is reps - breaks on L sits and holds. 55 reps.

I feel like my back has been beaten with a stick thanks to kipping. I will get this down, but I am dying.

Backsquat jumps (PR of 215x3)
55x3
65x3
75x3
82.5x3
87.5x3
92.5x3
100x3 (~220#/PR)
90x3
85x3

Amber Baird 11-12-2012 09:13 AM

Re: AEB Workout Log
 
And I've basically failed AGAIN at updating my log. Since Friday:

Friday was EMOM 3 thrusters (95#) and then 3 rounds 3 minutes: run 400 meters, then as many double unders as possible. 25 DU. These are getting much better, but I need to be able to do them without singles in between.

then puase front squat (too tired to be effective here)

45x3
55x3
65x3

Saturday was squatting, gymnastics, and oly.

Squatting was awesome (new 1RM!) and gymnastics I basically practiced kipping. This is getting better, but still has a lot to go.

Oly was good until I nailed myself in the head with 50kg. I was super tired.

Backsquat jumps:

145x3
175x2
195x2
215x1
230x1
240x1 (PR!)
245x1 (PR!)
250xF (about 1/2 way up. next time)

Snatch jumps:
29x2
29x2
34x2
39x1
43x1
46x1
48x1
50xF (ouch)
35xFx1

Sunday I got to drop in with the advanced class (very fun) to practice for next week's competition.

We did one of the metcons: 15/12/9 80# power cleans, lateral bar burpees. 5 minute cap, 10 minute rest, do it again.

I got to 5 of the 9 cleans on the 1st round, 1 of teh 9 cleans on the second.

I'm taking today off then doing another of the metcons tomorrow.

Amber Baird 11-14-2012 07:13 AM

Re: AEB Workout Log
 
I took the last 2 days off, which was a really good idea. I didn't get a lot of sleep last night (home from DC at 11) and I still felt good this morning, great compared to yesterday.

Today was front squat practice, 7 singles at 80% 1RM. I was coming onto my toes in the beginning, but I warmed up and this stopped happening.
45x3
55x3
62x1
7 sets of 1 at 67kg

metcon:
3 rounds for time, goal to go all out - no rest
250m row/15 burpees

This took 7.17 and was awful. I can go faster on the rows.


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