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

Amber Baird 03-14-2013 06:15 AM

Re: AEB Workout Log
 
Today we did Open WOD 13.2:

AMRAP in 10 minutes of
5 shoulder to overhead, 75lbs
10 deadlifts, 75lbs
15 box jumps, 20"

186 reps: 6 rounds and 1 deadlift

I think I can do better than this (at least 210/7 rounds) on Saturday.

Amber Baird 03-15-2013 07:48 AM

Re: AEB Workout Log
 
ring dip day. I did lots of sets of 3 with a mini band, then tried BW a couple of times and failed. I basically just need to cowboy up and do those. I have no excuse.

The metcon was 12 minutes of 6 ring pushups and 12 SLS. 9 rounds.

Amber Baird 03-20-2013 08:44 AM

Re: AEB Workout Log
 
The plan on Saturday was to repeat 13.2, but I lazed out.

Intro to Oly went well, I'm consistantly failing 57kg overhead, which is frustrating, but progress. I don't pull my knees out of the way fast enough on the heavy weights.

Sunday I did Hybrid, and continued the "fail 57" trend, but I PR'd my clean + jerk (FINALLY) at 63 and then again at 66. I almost had 68, but then that didn't happen.

Monday was a rest day

Yesterday I did hip thrusts and snatch pressing for the first time and then 30 man makers (20#) for time--7.36

Press jumps
33x3
43x3
53x3
63x3
68x3
73x3

Hip Thrust jumps
115x3
165x3
195x3
235x3
275x3
305x3 (still easy)

Then I did advanced oly, still failing 57. Womp womp. I was very tired for C&J, and failed a 64 kg jerk hten failed a 71 kg clean.

Today was neural recharge day, tomorrow is 13.3

Amber Baird 03-21-2013 10:09 AM

Re: AEB Workout Log
 
skipped 13.3 as instructed and did 5x500m rows instead. Definitely felt like I was going to vomit on the last 3, and slowed waaaaay down on the last one

1.51.8
1.50.0
1.56.5
1.59.9
2.04.4

Rachel Baratz 03-21-2013 11:52 AM

Re: AEB Workout Log
 
I seriously don't know how you did 5 x 500m. The last time I did 4 x 500m, I remember thinking it was THE most demoralizing workout I'd ever done. Kudos to you!

Amber Baird 03-21-2013 12:06 PM

Re: AEB Workout Log
 
By praying I didn't lose it all over MM. It passed the time

Amber Baird 04-09-2013 06:16 AM

Re: AEB Workout Log
 
Adult fail. A lot has happened in the last million years since I posted. Open is over (thank god) and I am better than last year. Total win.

HSPU practice (thanks Rach!), still can't do them.

Then 50 pushups for time, with 15 hollow rocks between every break. Something like 10.45.

I'm looking forward to normal programming again.

Amber Baird 04-10-2013 06:38 AM

Re: AEB Workout Log
 
Deadlifting day, and I"m still not totally sure why I didn't skip.

Strength was just working up to and over a weight for the metcon (5 rounds of 5 DL (185#--I did 135#) and 10 burpees--5.24)

DL Jumps
95x5
125x5
145x5
165x5
185x5

Amber Baird 04-14-2013 12:56 PM

Re: AEB Workout Log
 
a blackout ruined yoke walking for strongman, but i got a lot of sets of pullups in, and we did dumbell grace (1pood per hand) outside. It took a little under 4 minutes.

Amber Baird 04-15-2013 06:38 AM

Re: AEB Workout Log
 
New cycle started today, leading up to the Total.

Backsquatting today, up to a light peak of 1, then a 7 minute cluster (5 today, we ran short on time). and a 3 round 400m run, 20 burpee metcon (12.47). stuff at which I suck.

Squat jumps:

115x3
145x3
165x2
185x1
185x1
205x1

cluster at 165 (EMOM, really 45 seconds today):
x1
x2
x3
x2
x1

Amber Baird 04-16-2013 06:06 AM

Re: AEB Workout Log
 
Kipping pullups in gymnastics (I guess I'm getting better) with a metcon of 50 pullups with 10 hollow rocks and 10supermans at every break. 12 minute cap.

I did 26, and scaled to do rocks only after every 5 pullups.

Rachel Baratz 04-16-2013 06:45 AM

Re: AEB Workout Log
 
You forgot about the front levers! The fun part!

Amber Baird 04-17-2013 08:39 AM

Re: AEB Workout Log
 
I opted for oly this morning even though snatching at 6am is ill advised.

I almost got 52kg, which isn't terrible given a) the time and b) it's been a million years since I've done oly.

snatch jumps:
29x2
35x2
40x2
44x2
47x1x1
50x1
52xf
52xf
45x1x1
45x1xf
45x1

Amber Baird 04-28-2013 06:44 AM

Re: AEB Workout Log
 
good times at the gym recently, I hit 58 on my snatch (previous PR of 56), failing 60 behind me twice.

I failed a 67kg jerk, and was too tired to try it again.

Squat day tomorrow, aka best day of the week.

Amber Baird 04-28-2013 05:05 PM

Re: AEB Workout Log
 
hungover oly yielded exactly zero good results.

Amber Baird 05-01-2013 06:10 AM

Re: AEB Workout Log
 
pressing yesterday went really pretty sadly, then tabata HSPU (I used 2 abmats, which I've never done, so win, I guess--7 reps) and then tabata pushups (34).

Press jumps:
43x2
58x2
68x2
78x2
83xf (1)
78x2

Oly this AM (snatching at 6 is hard, but better than hungover)

Snatch jumps:
29x2
35x2
40x2
44x2
47x1xf
50xf
50x1
52xf
52x1
54x1
54xf
54x1

Back for oly tonight

Amber Baird 05-02-2013 05:54 AM

Re: AEB Workout Log
 
Returning for oly was a great idea, even though my hands HURT from 3 hours of snatching yesterday.

Thanks to my imbecilic bar loading, I PRd at 59kg, then again at 61. 63 got reeeeeeaaaaaaly high, but I lost it 3 times.

Snatch jumps:
29x2
35x2
35x2
40x2
44x2
47x2
50x1
52x1
54x1
56x1
59x1
61xf
61xf
61x1
63xf
63xf
63xf

Today we did weighted pullups (+10#) and a 10 minute Kalsu (29 reps at 95#)

pullup jumps:

LBx1
mbx1
bwx1
+2.5x1
+5x1
+7.5x1
+10x1

Amber Baird 05-03-2013 04:46 AM

Re: AEB Workout Log
 
Really fun Friday. We ended early and got to play around. Just like the old days.

Metcon of 21-15-9 single arm snatches (20#) and clapping push-ups. 7.32

Amber Baird 05-07-2013 08:52 AM

Re: AEB Workout Log
 
Total week! Yesterday was squatting up to a peak of 1, using 85% of the cycle's peak (so 195#)

Metcon of unbroken AKBs: 21, 18, 15, 12, 9, 6, 3 reps. 5.21

Squat jumps:
115x3
145x2
175x2
195x1`
195x1
195x1

Today was pressing, a peak of 1 using 85% of the cycle's peak (75#)

I skipped the metcon due to a meeting.

Press jumps:

45x5
55x3
65x2
70x1
75x1
75x1
75x1

Amber Baird 05-14-2013 06:57 AM

Re: AEB Workout Log
 
oly last Wednesday, worked up to failing 62kg snatch, then lighter cleans (up to 63kg) and a few sets of squats to prep for Friday's total.

Total went well, failed 255# squat, but made 245, PR'd my deadlift at 235 (finally) and press at 88.

Saturday was a rest day, Sunday was a day of AWFUL oly thanks to about zero sleep.

Yesterday was Bulgarian split squats, odd but fun, and then flight simulator--10,20,30,40,50,60,50,40,30,20,10 unbroken double unders in 15 minutes. 30+34. Should def be better at these.

Today was snatching and squatting, always fun. Snatched up to 113, failing 123 twice (should have done a smaller jump there), then EMOM for 8 minutes 5 backsquats at 135.

Amber Baird 05-15-2013 10:01 AM

Re: AEB Workout Log
 
handstand push-up work, I continue to suck hilariously at this.

Metcon of 21-15-9 HSPU, ring dips, push-ups. Scaled the hell out of this, got through 8 of the 15 HSPUs in the 15 minute cap

Amber Baird 05-16-2013 06:00 AM

Re: AEB Workout Log
 
Clean and front squat day--up to a clean peak of 1 then EMOM squats.

squat clean jumps:
83x2
103x2
123x2
133x1
143x1
153x1

153 is basically my "max" and it felt easy. I really just need to focus on cleaning sometimes and not snatch.

8m EMOM squat clean into 5 front squats at 85% max clean for the day--123# (a little below 85% but i was too lazy to change up plates and didn't feel like being a hero)

Amber Baird 05-17-2013 07:59 AM

Re: AEB Workout Log
 
21-15-9 KB snatches and pullups. I cannot believe I actually went today. 18.47

Amber Baird 05-18-2013 01:33 PM

Re: AEB Workout Log
 
My hands are completely jacked from yesterday, so I skipped oly. Also the workout was super fun: 100 OHS (65#) for time, and 10 toes-to-bar every time the bar is dropped.

All this was super painful thanks to yesterday, but I can just beat 11.37 next time.

I front squatted for triples after, but couldn't grip the bar, so I stayed light.

front squat jumps
95x3
115x3
135x3
155x3
170x3
155x3
155x3
155x3
155x3

Amber Baird 05-20-2013 06:13 AM

Re: AEB Workout Log
 
20 stroke rowing tests, 212, 210, 215. Slower is better.

Bulgarian split squats, 5 per leg. I used weights and also plates to raise myself up.

AMRAP 5 minutes double unders--122

Amber Baird 05-28-2013 06:07 AM

Re: AEB Workout Log
 
complete logging fail, but Thursday clean PR at 74kg, random decent stuff around that.

Murph yesterday (half because I don't hate myself) at 42.20. Pullups are the WORST.

Today was hang snatching 2 reps every 30 seconds, moved around from 73-93 and back down. my hands hurt.

Then squatting for sets of 3
115
145
165
185
195

3 minutes of burpees test: 40 to the pullup bar

Amber Baird 05-30-2013 09:22 AM

Re: AEB Workout Log
 
yesterday was muscle up work (I can do a ring pullup, but no muscle up) and then a fun 15 minute AMRAP 1pood KB OH walking lunge 5 per side, single arm RKB 5 per side, 10 supinated ring rows. 10 rounds.

Then Oly in the evening--pretty good. snatched up to 57, failing 55 3x

clean and double jerk (horrible but helpful) double jerk at 64, when my max is 66. This WILL make me suck less.

today was every 30 seconds 2 hang power cleans (half-assed at 103) then front squat for 3.

3 minutes of burpees: 41

squat jumps

95x3
125x3
145x3
165x3
180x3

Amber Baird 05-31-2013 10:04 AM

Re: AEB Workout Log
 
Lynn-type complex of:

5 rounds:
5 deadlifts
5 hang cleans
5 push presses
5 front squats

move up in weight each time:
25
30
35
40
45

Amber Baird 06-10-2013 12:32 PM

Re: AEB Workout Log
 
yesterday was the first day I worked out since the friday before vacation.

Snatched up to 55, failed 57 a couple of times, clean and double jerked up to 67 (a 1kg PR) and failed 70 several times. The clean on 70 was a straight-up power clean which is great for me, as my max is 74.

The jerk is finally getting better.

today was a back for 5 reps. i skipped the metcon in order to make a meeting.

115
135
155
165
185

Amber Baird 06-11-2013 06:02 AM

Re: AEB Workout Log
 
oly last night--snatched up to 57 and failed 59 twice. I'm signed up for the LBC classic, so I need to plan my jumps. Cleaned (no jerk) up to 70, failing 73 twice.

Slept horridly last night and we did hang snatches today.

then a very fun team metcon of 12 24" box jumps, rest and 55# OHS (score of OHS) with Chrissey and Lindsay. 147

snatch jumps:
63x2
78x2
88x2
98x2
108x1
113x1
118x1

Amber Baird 06-12-2013 06:18 AM

Re: AEB Workout Log
 
clean and double jerk work today--alright, still not using my legs quite enough in the jerk (bit of a press), coming forward a bit, and hitting too low on the clean.

But, worked up to a 65kg clean/double jerk for 3 sets. Max of 67.

Amber Baird 06-13-2013 06:34 AM

Re: AEB Workout Log
 
shankle complex (hang clean pullx2, hang clean, jerkx2)

83
103
123
133
143
148 (fail)

5 min of double unders: 93

Amber Baird 06-14-2013 05:53 AM

Re: AEB Workout Log
 
oly last night, went alright, I was really tired.

up to 57 on the snatch, failing 59 twice, up to 69 on the clean

strong man today, walked with 310 once, then ~20 400# tire flips in 3 minutes

Amber Baird 06-16-2013 11:30 AM

Re: AEB Workout Log
 
BeachWOD with Novem yesterday, so much fun.

oly today--snatched up to 53 (felt great), then failed 55 a bunch.

CDJ up to 68 (new PR), failing 71 overhead twice.

Meet is this Saturday

Amber Baird 06-17-2013 05:40 AM

Re: AEB Workout Log
 
Backsquat day and pistol work

back squat jumps:
115x3
145x3
175x3
195x3
210x3 (felt great)

8m AMRAP
3-6-9. . . c2b/pistols each leg--started with C2B, that just wasn't happening, so I changed to regular pullups.

I forgot the round of 9 and completed the round of 12, so like 9 plus 3 pullups and 3 pistols

Amber Baird 06-17-2013 06:44 PM

Re: AEB Workout Log
 
back for oly to prep for Saturday.

Worked up to 55 for 3 singles then a random clean PR at 75.

Cleaning/jerking has been going really well, and I'm not doing so great on the snatch. Odd times.

Amber Baird 06-18-2013 05:47 AM

Re: AEB Workout Log
 
hang snatching today, skipped the metcon for time. going back tonight to clean and jerk.

Snatch jumps:

63x2
83x1xf
93x2
103x1
113x1
123x1

Amber Baird 06-18-2013 06:45 PM

Re: AEB Workout Log
 
clean and double jerk up to 2 sets at 64

back for oly tomorrow

Amber Baird 06-19-2013 05:38 AM

Re: AEB Workout Log
 
practice for Saturday. Snatched up to 55, felt SO HEAVY and cleaned to 64. everything was ok, not great. tired

Amber Baird 06-20-2013 05:26 AM

Re: AEB Workout Log
 
shankle complex today up to 113. staying light for Saturday


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