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

Rachel Baratz 08-20-2012 08:56 AM

Re: AEB Workout Log
 
That was one of the best fights for a rep I've ever seen. You even adjusted your hands on the bar mid-rep...not even sure how you did that. :highfive:

Amber Baird 08-20-2012 09:55 AM

Re: AEB Workout Log
 
Rach, I need a permanent videographer. I have no idea what happens between the bottom and the top. I just know I need to stand the F up.

Amber Baird 08-20-2012 06:59 PM

Re: AEB Workout Log
 
Came back at 6 to do the 30 GHD situps and back extensions. They suck.

Amber Baird 08-21-2012 05:44 AM

Re: AEB Workout Log
 
So, weighted pullup day. I proved I can still do 1 body weight, but we added 2.5# and I couldn't move. I have serious problems knowing where the bottom is, so I always worry that I'm faking the ones I do get.

Metcon involved double unders, so it was tragic. I think I do them in the least efficient way possible, because my biceps always hurt and then they kill my pullups.

7 minute AMRAP: 20 DU, 10 Pullups, 10 AKB. 2 rounds, 2 DU, LB

Pullup jumps:
LB
LB+10
MB
MB+5
MB+7.5
BW
BW+2.5 (fail)

Amber Baird 08-22-2012 05:53 AM

Re: AEB Workout Log
 
Deadlift day. I felt really good this morning, but I still didn't get 230# all the way up. I'm super hesitant on the deadlift, as I don't want to hurt myself, but Rach said I was really high when I slowed down, then just dropped it.

I squatted on Monday more than I deadlifted today.

We warmed up with broad jumps, I got 87".

The metcon was a neural recharge, 1 minute of broad jumps, 1 minute of box jumps, 1 minute of alternating 1 armed medball throws. I did 2 rounds because I landed on my shin in the 2nd box jump round (AGAIN). I was getting too cocky, I'm sure, but the 24" I was doing felt pretty easy. I got complacent.

Deadlift jumps:

115x2
155x1
185x1
205x1
220x1 (maybe I should have done 215?)
230xF

Chrissey Barba 08-22-2012 09:56 AM

Re: AEB Workout Log
 
DUDE. if you can get the bar off the ground you can totally finish the lift. next time just stand up...like when you squat. you have it.

Amber Baird 08-23-2012 06:46 AM

Re: AEB Workout Log
 
Press day and an overall check in the "win" column.

Press PR at 84# and 45 seconds off my "Jeremy" time at 5.54.

Jeremy is one of my favorite workouts, as it combines a strength (OHS) with a weakness (burpees). Also, I'm actually pretty good at it.

Today I got winded practially immeidately and I still have awful burpee cough, but I PRd pretty well.

Press Jumps:
39x3
49x1
59x1
69x1
74x1
79x1 (old PR)
84x1 (PR)

Rachel Baratz 08-23-2012 10:44 AM

Re: AEB Workout Log
 
[B]AWESOME PRESS!!![/B] :highfive:

Amber Baird 08-23-2012 10:52 AM

Re: AEB Workout Log
 
Thanks Rach. Press PRs are sooooo hard to come by

Rachel Baratz 08-23-2012 10:54 AM

Re: AEB Workout Log
 
Tell me about it. I haven't matched my press PR since Ethan was born. And before that, it took me 9 months to get from 65-70#. (Overall PR is 75.) ANNOYING! :ranting2:

Erin Davidson 08-25-2012 07:15 PM

Re: AEB Workout Log
 
[QUOTE=Amber Baird;1088515]Thanks Rach. Press PRs are sooooo hard to come by[/QUOTE]

Totally agreed. Well done you!

As for the pull-ups - they will come... remember to keep doing them!

Amber Baird 08-27-2012 09:10 AM

Re: AEB Workout Log
 
Pause front squats (whoa!) day. Just as hard as they sound. I'm still pretty trashed from the weekend since I started working out at about 4 on Friday and didn't stop until 11 on Sunday. Camp was AMAZING, but I am bruised, battered, and tired.

Squats went pretty well, considering, and I intentionally skipped the metcon.

The squat scheme was 3 pause front squats every other minute, at 50%, 60%, 70%, 75%, 80%, 85% of max (180)

95x3
110x3
125x3
135x3
145x3
155x1 (F)
145x3
145x3
145x2 (F)
135x3

Amber Baird 08-27-2012 11:18 AM

Re: AEB Workout Log
 
3 camp PRs:

Snatch up to 97# (2#, but I'll take it)
Clean and Jerk up to 128# (3# PR)
handstand walk up to ~ 10 ft. Now I just have to recreate that in the gym, off the bouncy floor.

Rachel Baratz 08-27-2012 12:22 PM

Re: AEB Workout Log
 
Awesome PRs, Amber. You're kicking a$$!!!!

Amber Baird 08-28-2012 07:25 AM

Re: AEB Workout Log
 
Floor press day and a variation Outlaw WOD.

The floor press was new, but I worked up to 100# for 3 and had a little more left. Then we did a variation on a painful Outlaw WOD that incorporated high box jumps. I'm proud to report that after 46 24" BJs, I didn't hurt myself. Win. It did, however, take forever.

After the million squats yesterday, I tweaked my quad on the lunges just a bit.

WOD: 14.57
500m row
30 pushups
30 walking lunges 1 pood (15 each side)
30 24" box jumps
16 pushups
16 walking lunges (8 each side)
16 BJs

Floor press jumps:
45x3
65x3
80x3
90x3
95x3
100x3

Amber Baird 08-29-2012 09:28 AM

Re: AEB Workout Log
 
Deadlift Day began with a pulled quad from yesterday. We were supposed to broad jump to determine what weights we'd use today, but I can't really jump. I ended up working in on people's bars, but it didn't hurt my quad, so I went up to 200# for three sets of triples (supposed to do 4, but I didn't want to push it).

Metcon wa 7 minute AMRAP 7 push presses on each arm (1 pood), 7 pullups (mini band) 7 AKBs.

The push presses were hard, as they involve some leg impact. since I was favoring the quad, I feel like I'm inches away from pulling something else because I'm out of alignment.

Deadlift Jumps:
55x3
125x3
155x3
185x3
200x3
200x3
200x3

Amber Baird 09-01-2012 11:58 AM

Re: AEB Workout Log
 
Went to the Y yesterday to back squat for sets of five. I likely could have gone a little heavier, but without a spot and not able to drop weight, I stopped at 165.

Then I managed to re pull my quad falling out of a freestanding handstand. Sweet move.

I had some vague double under plans, but those went w the quad pull.

Back squat jumps:

115x5
135x5
155x5
165x5

Amber Baird 09-01-2012 12:01 PM

Re: AEB Workout Log
 
In order to rest my lower body, today is a press day.

45x3
55x3
65x3
70x3
75x3 (not too slow)
80xF (2 with the last one really slow)

As my max is a slow and pathetic 84#, I'm not too upset about this.

Amber Baird 09-03-2012 07:31 PM

Re: AEB Workout Log
 
Pause front squat day. Kept it just heavy enough to feel it, not enough to possibly fail. Followed it with a set of 10 back squats at 145 and 10 pushups EMOM for 5 minutes.

Front squat jumps:
95x3
115x3
135x3
145x3

Amber Baird 09-05-2012 07:16 AM

Re: AEB Workout Log
 
Deadlift Day with weights and reps calculated by % of max broad jump (87"). I jumped 84.5" so I was lifting 4-6 sets of 88% of my max (225) for 3 reps.

WOD was 20 turkish get ups for quality. I'm pretty sure I didn't do 20 full reps but I started at 12 kg and moved down to 20#, but my quad just felt a little tired, so I stopped then.

Deadlift jumps:
115x3
155x3
185x3
200x3
200x3
200x3
200x3

Amber Baird 09-05-2012 07:00 PM

Re: AEB Workout Log
 
1 hour snatch session ended with a 4# PR (!). 100# goal achieved.

Snatch jumps (97# PR)

24kgx2
29kgx2
34kgx2
37kgx2
39kgx1
41kgx1
43kgx1
45kgx1
46kgx1 new PR

Rachel Baratz 09-05-2012 07:59 PM

Re: AEB Workout Log
 
Woohoo!:pepper:

Amber Baird 09-06-2012 01:08 AM

Re: AEB Workout Log
 
New goals post:

Short term goals (by 10.1) 50kg squat snatch (currently 46kg); match jerk (58kg) to clean (61kg); learn to kip, then complete Fran Rx; 3 deadhang pullups (currently 2 and a bit); handstand walk 15' (currently ~10'); get ring dips

Medium term goals (by Total) 250# deadlift (currently 225#); 250# back squat (currently 225#); 190# front squat (currently 180#); 87.5# press (currently 84#)

Long term goals (by 12.31) 275# deadlift (currently 225#); 275# back squat (currently 225#); 200# front squat (currently 180#); 90# press (currently 84#); get handstand pushups

Amber Baird 09-06-2012 06:31 AM

Re: AEB Workout Log
 
Supinated pullup day, with some squat cleans.

EMOM for 10 minutes, 2 squat cleans. increase as desired. I stopped at 104#, mostly because I thought it was 94#, and I'm coming back for oly tonight.

E2MOM 3 supinated pullups, increasing in weight as long as they're fast.

Metcon was for quality: 50 hollow rocks, then 50 superman rocks.

Squat Clean jumps:
64x2
84x2
104x2
104x2
104x2
104x2
104x2
104x2
104x2
104x2

Supinated pullup jumps:
LB
LB+2.5#x3
LB+5#x3
LB+7.5#x3
MBx3
MB+2.5#x3
MB+5#x3
MB+7.5#x3
BWx2

Amber Baird 09-07-2012 06:02 AM

Re: AEB Workout Log
 
Went back for Oly lifting last which ended up being a not great night. Ended up working on form and technique.

Snatch jumps:
24x2
24x2
29x2
32x2
35x1
37xF/1
40xF
40x2
42x1/F
42x1 (power snatch)

Clean Jumps:
40x2
40x2
45x2
45x2
45x2
45x2
45x2
50x2

Amber Baird 09-07-2012 06:05 AM

Re: AEB Workout Log
 
Back squat day (best day of the week) with some ring stuff. I'm still terribly weak at ringdips. I can get one with the mini band but it's sooooo hard.

Metcon was really hard: 800m run, 20 ring dips (2 mini bands), 30 1.5 pood AKB, 20 ring dips, 800m run. 19 minutes.

Backsquat jumps: (previous 3RM 190)

105x3
135x3
155x3
175x3
195x3 (this felt easy)

I'm looking forward to tomorrow's squatting only class.

Rachel Baratz 09-07-2012 08:40 AM

Re: AEB Workout Log
 
I need some of your squatting mojo.

Amber Baird 09-07-2012 08:51 AM

Re: AEB Workout Log
 
[QUOTE=Rachel Baratz;1091962]I need some of your squatting mojo.[/QUOTE]

Trade you for BW skills

Rachel Baratz 09-07-2012 09:24 AM

Re: AEB Workout Log
 
Deal. :highfive:

Amber Baird 09-08-2012 11:16 AM

Re: AEB Workout Log
 
Good morning at the gym: Squatting session, gymnastics, and a normal WOD.

The squatting class is awesome. 1 hour of whatever you want (backsquat triples today peaked yesterday at 195x3).

Gymnastics was a kipping class, and while I still can't really kip, I did manage to get a couple of singles. So, win.

The WOD was a partner WOD, AMRAP 12 minutes 10 medball slams 14# while the partner holds a plank, then switch, 200m run with the medball. Cathryn and I did 6 rounds with 6 slams.

Backsquat jumps:

115x3
135x3
155x3
170x3
180x3
190x3
200x3 (PR!)
205xF (2 reps) This felt OK, but I let out my breath too early on the 3rd rep. I should have gotten this, but it was still good.

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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