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

Amber Baird 07-19-2012 05:30 AM

AEB Workout Log
 
1 year at CFCC (my how time flys), so maybe it's time to record on something other than my phone.

Hang power snatches today, which somehow feel stunted and odd, not quite the blue balls of snatching, but you get the picture.

On the plus side, I have an 88# snatch (jokes never get old) from the hang, so I'd hope I can add at least 10#, hopefully 12# off the floor.

Oly lifting class Saturday will either prove me correct or incorrect.

Metcon was 5 minutes of toes to bar (at which I do not excel) which I half-assed as my hands hurt from hang snatching.

Amber Baird 07-19-2012 10:11 AM

Re: AEB Workout Log
 
Short term goals (by 9.1) 100# squat snatch (currently 88# hang power); learn to kip, then complete Fran Rx; 3 deadhang pullups (currently 2); handstand walk 15' (currently ~5'); get ring dips

Long term goals (by 12.31) 275# deadlift (currently 225#); 275# back squat (currently 215#); 200# front squat (currently 180#); get handstand pushups

Amber Baird 07-20-2012 07:12 AM

Re: AEB Workout Log
 
Rest day mysteriously coinciding with Kalsu ata the gym. I have no idea how that happened.

2 workouts tomorrow will make up for today's deficit.

David Wisniewski 07-20-2012 08:22 PM

Re: AEB Workout Log
 
[QUOTE=Amber Baird;1079191]Rest day mysteriously coinciding with Kalsu ata the gym. I have no idea how that happened.[/QUOTE]

Same thing happened to me. I mysteriously had a motion for summary judgment that was calling my name today, begging to be written. Still at it at 10:50pm.

Amber Baird 07-21-2012 04:49 PM

Re: AEB Workout Log
 
I'm not quite sure how this happened, but the snatch has become one of my strong lifts. I'm up to 90# off the floor, and I failed 95# over my head, so I can probably get that when I'm not tired.

I did strict oly for 90 minutes at 10.30 then a normal class with snatch balances (up to 63#x3 because...whatever)

Metcon of 1 pood RKB and pullups 3/3, 6/6, 9/9...

I used 2 mini bands, and I will be annoyed with myself until I never have to use a band again. Ever.

Snatch jumps:

53x2
53x2
62x3
70x2
77x2
77x2
82x2
86x1
90x2
95x3 fails

Amber Baird 07-21-2012 04:50 PM

Re: AEB Workout Log
 
[QUOTE=David Wisniewski;1079466]Same thing happened to me. I mysteriously had a motion for summary judgment that was calling my name today, begging to be written. Still at it at 10:50pm.[/QUOTE]

Wiz, hi! You're the only one who knows I'm here

Amber Baird 07-22-2012 04:31 PM

Re: AEB Workout Log
 
I don't think I could feel more broken today and still have full body faculties.

Workout was a Mainpage chipper:

70 burpees
60 situps
50 Kettlebell Swings (RKB) 1 pood
40 pullups (LB)
30 pushups

This took 22.31. Last time I did it with jumping pullups in 20.16. I'm dying inside.

Peak week starts tomorrow, starting with front squats.

Amber Baird 07-23-2012 05:28 AM

Re: AEB Workout Log
 
I've started peak week by being piqued. I'm fairly confident that I got at least 3 hours of sleep last night, but I wouldn't put money on it.

I was hoping that the same miracle that got me to the gym today would also allow me to PR my front squat, but I see that nothing is that strong.

Front squat jumps:
95x3
125x2
145x2
165x1
175x1
185xfail

PR is still 180#

WOD was tabata row. I think it's the first time I've done this at 869 meters once the counter stopped ticking entirely.

Amber Baird 07-25-2012 05:34 AM

Re: AEB Workout Log
 
Yesterday was an impromptu rest day, but it appears to have worked in my favor for Peak Week Sumo Deadlifting.

My new max is 220#, 5# below my conventional max, which will hopefully increase in the next cycle. I hear we're "back to basics" next week (come on back squatting!).

Metcon was 50 burpees for time, jumping to a 45# plate as opposed to an overhead clap. I'm super slow at burpees. Time: 4.51

DL Jumps:

115x3
145x2
185x1
200x1
210x1 (old PR)
220x1 (New PR)

Amber Baird 07-26-2012 05:33 AM

Re: AEB Workout Log
 
Peak week continues to work in my favor. I can now snatch 43kg/95#. I failed on 43kg twice before I got it up, but hte first time I failed behind myself, so I can likely get a little more up.

I'm hoping the snatch work bodes well for my Clean and Jerk as I've done neither in ages and we have a C&J ladder in Saturday's competition.

Snatch Jumps:
53x2
64x2
73x2
79x2
86x1
90x1
95x1 (2 fails)

Amber Baird 07-27-2012 09:02 AM

Re: AEB Workout Log
 
Today is a rest day to prepare for tomorrow's CF Generation Summer Slam

WOD #1
In 12 min: 200 m plate carry (as a team) Then, AMRAP- ~30 m tire sled drag

In addition, each team member must complete 100 DU's in the allotted time

*Each team gets set of six bumper plates (2 x 45#, 1 x 35#, 3 x 25#)
**Must move entire set of bumper plates one sled drag at a time (in any combination) with only one athlete pulling at a time. Each time all six plates have been moved is one round. The sled must be pulled back to the start (empty) to load more plates. After all six plates have been moved, start over and move the set of plates again. Each round (all plates moved) is 200 pounds.
***Score is total pounds moved minus incomplete double-unders

WOD #2
Clean & Jerk Ladder: 75#, 85#, 95#, 105#, 115#, 125#, 135#, 145#, 155# (Current clean PR is 130#, current jerk PR is 117# so this will be…interesting)

*Move through with your team, in groups of three (3 males/3 females)
**1 min 15 sec to perform lifts, 15 sec to rotate
***Score is total weight of maximum successful lift for all team members

WOD #3
For time:
Run 400 (as a team)
300 box jumps: 100 reps per box (22”, 24”, 28”)
Run 400 (as a team)
300 KB swings: 100 reps per bell (35#, 45#, 55#)
Run 400 (as a team)
300 goblet squats: 100 reps per bell (35#, 45#, 55#)
Run 400 (as a team)

*25 minute cap

Amber Baird 07-31-2012 06:09 AM

Re: AEB Workout Log
 
I'm still recovering from Saturday. Soooorreee still. Parts of Saturday were great (PR C&J 125# up from 117#, PR clean 135# up from 130#) and some parts were horrible (I have SO MUCH WORK to do on double unders). The final WOD was awful, but I felt good the whole time, so it could have been a lot worse.

All in all, team competitions are great.

Amber Baird 07-31-2012 06:13 AM

Re: AEB Workout Log
 
Yesterday was backsquat day, which I love, and backsquat/pullup for the metcon.

I was feeling pretty weak yesterday, but still did alright on the weight. My 1Rm is 215#, so I think I can do a lot better by the end of this cycle.

Metcon was 3 rounds of 1 min 135# backsquat, 1 min pullups, 30 second jumping lunges, 30 second rest.

I did 47 reps of squats and pullups with a light band.

Backsquat jumps:
115#x3
145#x3
165#x3
175#x3
185#x3

Amber Baird 07-31-2012 06:15 AM

Re: AEB Workout Log
 
Weighted pullup day. I need this day like crazy. My lats are rediculously weak.

I worked up to 3 reps of light band +7.5#

Metcon was 10 rounds 30 second on, 30 seconds off 1.5 pood RKB. I did 188 reps.

Amber Baird 08-01-2012 07:55 AM

Re: AEB Workout Log
 
Deadlift day! Higher rep scheme (5x) and a clean review, so we only got in 3 rounds.

Metcon was 5 rounds, 5 cleans (95#), 5 pullups, 5 burpees. Took me 8.30. I ended up using a light and mini band, I pulled my bicep on the pullups yesterday I think and i didn't want to strain it too bad.

Deadlift jumps:

125#x5
155#x5
175#x5

Amber Baird 08-04-2012 11:15 AM

Re: AEB Workout Log
 
Dropped in to crossfit Asheville today for a perfectly awful wod.

3 rounds for time

800 m run
7 dead lifts 135#
10 burpee pull ups
7 kb thrusters per arm 33#
20 box jumps 20"

There was a 30 min cap and I was at 10 box jumps at that point, so it probably took 31 minutes or so.

It was officially more running than I want to do in a week.

David Wisniewski 08-04-2012 09:23 PM

Re: AEB Workout Log
 
[QUOTE=Amber Baird;1083662]Dropped in to crossfit Asheville today for a perfectly awful wod.

3 rounds for time

800 m run
7 dead lifts 135#
10 burpee pull ups
7 kb thrusters per arm 33#
20 box jumps 20"

There was a 30 min cap and I was at 10 box jumps at that point, so it probably took 31 minutes or so.

It was officially more running than I want to do in a week.[/QUOTE]

That's a lot of running - considering that Murph is 2 miles. Then again, I like to run.

Amber Baird 08-06-2012 11:13 AM

Re: AEB Workout Log
 
I worked out at the Y today, following CFCC programming. Squatting heavy at a globogym is HILAROUS.

I was working up to a 1RM (PR of 215#) and so I was doing a lift, waiting a minute, etc. Like you do. Some lady keeps coming over and I told her she was welcome to work in. She told me I had strong legs (duh), and she started taking my 210# off the bar. She stripped it to 135# and began to do high rep quarter squats with her knees caving in.

When I went to load the bar for 220# (new PR) she asked how many reps I was doing. When I told her just 1, she said "well that makes me feel better". So I'm glad the fact that my full-depth squat at 220# is only something I can do for one rep makes her feel better. Cause her form isn't going to do the trick.

Then the guy I asked to spot me on 220# (useless spot, BTW) told me I can outsquat most men. You know that's right, at least at the Y.

I did the CFCC metcon in 12.29 since I suck at double unders and I had to run all over the gym to row, run, do burpees, and jump rope. I still suck at double unders, tho.

500m row
600m run
30 burpees
30 double unders

Back squat jumps:

115x3
155x2 (math is hard!)
175x1
195x1
210x1
220x1 (PR)

Amber Baird 08-07-2012 02:06 PM

Re: AEB Workout Log
 
Back at CFCC. Pullup day. Needed, so desperately needed.

Worked up to mini band + 2.5# for 3. I hate how fast pullup strength goes.

Metcon was EMOM for 10 minutes 3 pullups (light band) 20 air squats.

Going back just for strength at 6.30, we'll see how much worse I am the second time.

Chrissey Barba 08-07-2012 05:44 PM

Re: AEB Workout Log
 
always a nice changeup to have you guest star in one of my sessions for once!

Amber Baird 08-07-2012 08:47 PM

Re: AEB Workout Log
 
[QUOTE=Chrissey Barba;1084404]always a nice changeup to have you guest star in one of my sessions for once![/QUOTE]

I just wish our schedules/CFCC tracks melded a little more. Bring on Summer Camp!

Amber Baird 08-07-2012 08:48 PM

Re: AEB Workout Log
 
Second round of pullups was (understandably) worse. Worked up to a mini band for 3 and it was WAY harder than the mini band +2.5# from earlier. Although I had eaten at this point...

Amber Baird 08-08-2012 07:09 AM

Re: AEB Workout Log
 
Deadlift day! We warmed up with broad jumps (85") and did a metcon of 5 minute AMRAP 10 walking lunges 5 toes to bar

This was decpetively terrible. I used 24kg in each hand and I thougth I was going to die. I did 3 rounds

Deadlift jumps (225# PR):

115x3
155x3
185x3
205x3

Amber Baird 08-09-2012 06:16 AM

Re: AEB Workout Log
 
Press day. I need so much press work. Somehow my max just never seems to increase much. I worked up to a peak of 5# below my max, and it was hard but not awful. Today was for speed, so, we'll see at the end of the cycle.

Metcon was surprisingly awful. 3 rounds at 75% of day's peak press for max reps: 1 minute press, 1 minute OHS, 1 minute rest.

I did 75% of my max (58#) and did alright on the press portion, but great on the squats since that's not even Rx for most OHS WODs

Round 1 10 press/18 OHS
Round 2 8 press/20 OHS
Round 3 7 press/ 18 OHS

Press Jumps (78# PR):

33#x3
38#x3
48#x1
58#x1
63#x1
68#x1
73#x1

Erin Davidson 08-09-2012 06:11 PM

Re: AEB Workout Log
 
Heeeeeey, Amber! Always weigh yourself on pullup day ;) every pound counts!

Amber Baird 08-10-2012 06:45 AM

Re: AEB Workout Log
 
So I hate box jumps. We spent the first bit of class working up to a peak jump. I faled on 30" which means I banged the crap out of my shin. I'm sure this did not help my squat.

I failed on 185# (again) so my max is still 180#. This needs to change.

Metcon was for quality

5 rounds, 3 box jumps (24" for me), 5 burpees jumping for height, 10 jumping lunges. It was pretty hard

Front Squat jumps:
45#x4
95#x3
125#x1
145#x1
165#x1
175#x1
185#xfail

Erin Davidson 08-10-2012 11:32 AM

Re: AEB Workout Log
 
We've got something in store for September that I think you might like... a squatting only class :)

Amber Baird 08-10-2012 11:38 AM

Re: AEB Workout Log
 
[QUOTE=Erin Davidson;1085238]We've got something in store for September that I think you might like... a squatting only class :)[/QUOTE]

Oh my god, I will attend the crap out of that. Please do it at a time when I can go.

Rachel Baratz 08-10-2012 11:59 AM

Re: AEB Workout Log
 
Hi :) :pepper:

Leila Ely 08-10-2012 02:46 PM

Re: AEB Workout Log
 
squatting only class?!? WANT! Please schedule it in the morning so I can attend with Amber :D

Amber Baird 08-11-2012 01:30 PM

Re: AEB Workout Log
 
[QUOTE=Leila Ely;1085302]squatting only class?!? WANT! Please schedule it in the morning so I can attend with Amber :D[/QUOTE]

What Leila said, subbing "Leila" for "Amber"

Amber Baird 08-11-2012 01:37 PM

Re: AEB Workout Log
 
Lotsa upper body stuff at the gym today. Push pressing during foundations, then a pretty difficult metcon.

5x5 on the push presses at a heavy weight (ended up doing 6 rounds since there was time)

45#x5
65#x5
95#x5 for 6 rounds

metcon was 7 rounds of 7 push presses at 65# and 7 burpees took 7.25, 90 seconds faster than last time (8.54)

Gymnastics was skin the cat work (I suck at this) and then handstand walking. My arms were SHOT, but I still (only?) got ~5 feet. I still don't put my feet over my head.

Metcon was death by handstand thigh slaps. I quit after 5 rounds. Just dead.

Erin Davidson 08-11-2012 08:47 PM

Re: AEB Workout Log
 
95lbs on the push press is good! Also though... no wonder your arms were tiiiiired ;)

Meghan Reid 08-11-2012 09:43 PM

Re: AEB Workout Log
 
The 7/7/7 metcon is one of my faaaaaves. :D

Amber Baird 08-13-2012 05:04 AM

Re: AEB Workout Log
 
Sunday we did Nicole which was about as awful as it sounds. I almost didn't do it, but during yoga I decided I felt ok.

I used the mini band and got 4 rounds + 1 run and 14 pullups. Painful.

Amber Baird 08-13-2012 05:11 AM

Re: AEB Workout Log
 
Squat day! I nearly didn't come since I'm pretty shot, but skipping back squats is not worth 1 hour of sleep. I PRd my 3rm, and probably could have gotten a little more, but I didn't want to a) clean more or b) squat heavier during the metcon.

Metcon was amrap 7 minutes: 7 front squats at 60% of the day's back squat peak (115#) from the floor then 20 double unders.

I ended up w 2 rounds and 5 squats. My double unders just fade so fast.

Back squat jumps (185# 3rm)

115x3
155x3
175x3
190x3 (pr)

Amber Baird 08-15-2012 05:16 AM

Re: AEB Workout Log
 
Dead lift day. I love this "back to basics" cycle. I took yesterday off, which I thought would help, but didn't do a whole lot. I failed at 5# over my 2rm which isn't terrible, but it could have been better.

I did finally manage to get pretty fast at the top, and I got up to 215# without mixing my grip, so all was not lost.

The metcon was 5 rounds, 5 deadlifts 185# (165#), 10 burpees. It took me 6.55, but I added the bar wrong and did my first 5 at 190#. Thank god for Chris noticing because that would have taken me all day.

Deadlift jumps:

115x2
145x2
175x2
195x2
215x2
230x fail

Amber Baird 08-16-2012 06:32 AM

Re: AEB Workout Log
 
Strict pressing is maybe my biggest weakness. Along with pullups, and body weight stuff, and upper body stuff in general...

Worked up to a set of 3 at last week's 1 rep peak (74#). I got 1 rep at my 1rm (79#).

The workout was a 10 minute AMRAP of 10 OHS at the press peak for the day (I did 75# for ease of bar-loading), then 3 runs up and down the stairs.

Fortunately, I can snatch more than I can press, so I could snatch up the weight right into an OHS. 4 rounds, 10 OHS.

I thought I was going to faceplant on every run of the stairs.

Press jumps:

34x3
39x3
49x3
59x3
64x3
69x3
74x3
79x1

Amber Baird 08-17-2012 06:12 AM

Re: AEB Workout Log
 
Front squat day(!), never as awesome as back squat, but great none the less.

My back is kind of killing me from deadlift day, so it could have been better, but I'll take 165#x3 at a 1RM of 180# (for now).

Metcon was death by thrusters, which is aptly named since it's one of the worst things ever. Especially at 95#.

6 rounds + 3 thrusters

Front Squat jumps:

95x3
125x3
145x3
165x3

Amber Baird 08-20-2012 05:31 AM

Re: AEB Workout Log
 
Beach over the weekend, so not much was done, just some handstand walking practice and pushups.

Today was back squat day (!) and it's peak week (!).

I hit a new PR (225#) up 5# from my PR of 2 weeks ago at the Y.

I'm now 25# from my Total goal an 50# from my year-end goal.

We skipped the "for quality" wod to squat to a peak. I may try to do that later tonight.

Back squat jumps:

115x1
155x1
175x1
190x1 (I think this was supposed to be 195)
210x1
225x1 (PR)


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