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

Amber Baird 10-10-2012 01:15 PM

Re: AEB Workout Log
 
Bench press day yesterday and front squatting. My bench is definitely getting better, but it's still kind of sucky.

The metcon was fun--50# strict sandbag press and 10 walking lunges on each side. This was got hard by the second round of presses but was awesome. 5 minutes flat.

Press jumps:
65x2
75x2
85x2
95x2
105x2
115x2 (did not touch on the 2nd)
115x2
120xF

Squatting was good, 165# still felt alright but 175 just wasn't going to happen. I was wrecked by the end.

Front Squat jumps:
95x3
115x3
130x3
145x3
155x3
165x3
175xF (1)

back for oly tonight

Amber Baird 10-12-2012 07:29 AM

Re: AEB Workout Log
 
So I've neglected this basically all week:

Wednesday night oly: 1hr snatch, 1hr C&J. Everything felt good and strong until it didn't. Story of my life.

Snatch jumps:
29x2
34x2
39x2
41x2
43x1
45x1
47xFx1 (awful)
47xF
35xF (embarrasing
35x1

I've developed this habit of moving my feet during the snatch in teh last 2 sessions. It's awful and must stop

C&J jumps:
40x2
45x2
50x2
53x1
56x1
58x1
60x1
62xF
62xF

Thursday was pullup and press day

Pullup jumps:
BWx2
+2.5x2
+5x2
+5x2
+2.5x2
+5x2
+2.5x2

press jumps:
43x2
53x2
63x2
68x2
73x2
78x2
78x2

Metcon was AMRAP 10 minutes: 150 m run, 20 double unders. 3 rounds (I need ot get better at these SOOOO badly

Friday backsquat day (yay!)

Backsquat jumps:
115x2
145x2
175x2
195x2
210x2
220x2 (PR)

Metcon was 3 pullups/3 dips 10 rounds for time (actually 30 MUs but that's just hilarous) BW pullup, 2 MB on the dip. I used 1 MB sometimes and I should have just stayed with that. 12.30

Amber Baird 10-14-2012 07:57 PM

Re: AEB Workout Log
 
It's been a great weekend at the gym. Yesterday was a squatting session, gymnastics, and oly.

Squatting--front squat triples: (170 3RM)
95x3
115x3
135x3
150x3
165x3
175x3 (PR)

Gymnastics was handstand walking, today was a great day, I got at least 15ft.

Oly was also great, a 1kg pr at 51kg

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

Strongman today, yoke walking (such a fun class).

The metcon was SO HARD: 4 rounds 10 manmakers, 10 strict pullups. at the 20 minute cap I had 3 rouds, 8 manmakers.

Yoke jumps:
175x60ft
225x60ft
275x60ft
325x60ft
375x60ft

Amber Baird 10-16-2012 06:38 AM

Re: AEB Workout Log
 
Bench press day. This has definitely gotten stronger. I'm still crazy sore from the manmakers Sunday, but I still got a 10# PR from my last 1RM of 115.

Metcon was fun, 10 alternating shoulder 70# sanbags, 5 slapping pushups (LB). Those would have been bad no matter, but they were terrible with my current pain. 3 roudns, 8 sandbags.

Bench jumps:

65x3
75x1
85x1
95x1
100x1
105x1
110x1
115x1
120x1
125x1
130xF

Amber Baird 10-18-2012 07:57 AM

Re: AEB Workout Log
 
Oly last night:

Pretty good, snatching felt great. My hand is a little sore from jamming it a bit last week. I tried 2 cleans, and decided that it was not smart to keep going. I squatted for speed instead.

Snatch jumps:
29x2
34x2
39x2
42x1
44x1
46x1
48x1
50x1
51xF
51xF

Clean jumps:
45x1
50x1

Squat jumps:
50x3
60x3
70x3
75x3
80x3
80x3

Today was pullup day, 20 minutes to work up to a 1RM, and then cleaning and pressing up to 75% of my press max for 2.

then 5 minutes of double unders. This is my new task to practice. 37

Pullup jumps:
BWx2
+2.5x2
+5x1
+7.5x1
+10x1
+12.5xF
BWx3

Press jumps:
33x2
53x2
64x2
68x2
68x2
68x2
68x2
68x2

Amber Baird 10-22-2012 07:49 PM

Re: AEB Workout Log
 
I was in Austin Tx this weekend for a wedding and dropped into CF Austin with SParker (!!). The workout was fun: with a group of 3, 30 pullups, 60 thrusters (20#) 300 double unders, 60 pullups, 30 thrusters. 10.28. My double unders were actually great, which was a relief to not be "that drop in"

I did foundations at 6.30 mostly because it was front squatting.

I did 3 rounds of the metcon: 10 toes to bar (strict leg raises, really), 10 pushups (did not help the next metcon AT ALL).


Squat jumps:

95x5
115x5
130x5
140x5
150x5

These felt great.

The regular session at 7.30 was GHD situps and a long metcon:

2 sets of 10 GHD

20 minute AMRAP
7 dumbbell thrusters (20lbs)
7 C2B
7 burpee box jumps (20")

I did 4 rounds and 2 pullups. These were really hard as they were a strict pullup with a little frog kick at the end. I switched to supinated mid way wich made it easier, but my forearms are killing me.

Amber Baird 10-22-2012 07:55 PM

Re: AEB Workout Log
 
New goals for the next 6 months:

Cut to 165# by the end of November and then to 160# by January (this morning I was 171.6#)
200# front squat (currently 185#)
275# back squat (currently 235#)
60kg snatch (currently 51kg)
70kg clean and jerk (currently 62 kg--this will be horrible and difficult)
Keep my deadlift the same as my squat (currently 225#, I think)
Press 90# (currently 84#)
Learn to kip (seriously. seriously)
Handstand pushups
Consistant double unders

Amber Baird 10-23-2012 07:57 AM

Re: AEB Workout Log
 
Front squatting today, after 5x5 front squats yesterday. Planning skills, engaged.

EoMOM 14 minutes - pause for a one-count progression 50% max - 60% - 70% - 75% - then continue up by 5% to failure

95x3
115x3
130x3
142.5x3 (was supposed to be 140, but the bar was misloaded)
150x3 this just sucked
140x3
140x3

metcon was pretty good
3 rounds
3 minute AMRAP 10 ab wheel rollouts (partial ROM, painful after T2B yesterday), 10 russian KB swings 1.5pood
rest 60 seconds (partial rounds don't count)

Back for backsquatting tonight.

I did 6 total rounds and probably rested for an extra 10-15 seconds per section so as not to do more ab wheel rollouts.

Amber Baird 10-24-2012 08:25 AM

Re: AEB Workout Log
 
Squatting last night was haaaard. Then I woke up today and my upper body is just trashed. This should make for an interesting oly session tonight.

Backsquat jumps:

115x3
145x3
165x3
185x3
195x3 (slow, slow, slow)
165x3
165x3

Amber Baird 10-24-2012 07:01 PM

Re: AEB Workout Log
 
Oly tonight, and it was pretty good. I still can't clean or jerk due to my wrist, but I'm about an inch away from a 52kg snatch. I got it overhead 3 times, but couldn't control it to stand it up.

Soon, soon.

Snatch jumps:

29x3
34x2
39x2
42x2
44x1
46x1
48x1
55xF (I am an idiot)
50xF
50x1
52xF
52xF
52xF
52xF


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