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Search: Posts Made By: Leila Ely
Forum: Workout Logs 07-19-2014, 12:17 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Tues 7/15

Twisted my ankle in warm ups (!) did 6x2xlight band pullups, but didnít want to do the strength/conditioning and injure myself further.

Thurs 7/17
Ankle just feeling slightly off but...
Forum: Workout Logs 07-12-2014, 07:34 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sat 7/5

No time to get to Oly today so just a few sets of front squats in the basement.

5x70
3x85
3x100
3x2x110

Tues 7-8
Forum: Workout Logs 07-03-2014, 05:11 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Tues 7/1

4 rds
10 cal row
1x rope climb (3 rope pulls)
30 sec L-Sit (knee tuck)

Deadlift

5x63
Forum: Workout Logs 06-29-2014, 04:59 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Thurs 6/26

Warmup - row 4x250

Strength

Back squat (3 sec descent)
3x53
3x73
3x88
Forum: Workout Logs 06-24-2014, 04:52 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Tues 06/24

8◊3 Snatch Grip Deficit Deadlift
2◊6 Deadlift @80 of best snatch grip

Snatch grip (25 lb plate)
3x53
3x53
3x63
3x73
Forum: Workout Logs 06-21-2014, 06:26 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Tues 06/17

Trying out a month at Crossfit PHL

Strength - deficit snatch DLs - from 25 lb plate

Stayed light, worked up to 5x65ish, probably 4 sets there, 8 sets total. Then 1x8 "regular" DL...
Forum: Workout Logs 06-14-2014, 04:58 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Thurs 6/12

I think 5 sets of clean grip RDL, up to 95? And 5 sets of pushup negatives

Sat 6/14

Back squat

5x70
4x90
Forum: Workout Logs 06-10-2014, 05:44 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Tues 6/10

Front squat

5x70
3x85
4x3x95
Forum: Workout Logs 06-08-2014, 07:48 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Thurs 6/5

5 mins - 30 sec RKS, 30 sec plank - 95 swings

Sat 6/7

Back squat

5x70
5x90
Forum: Workout Logs 06-03-2014, 06:32 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Tues 6/3

Week 6 Day 3

Strength only

Back Squat - Work up to 130, then repeat for 3-5 reps

5x70
3x90
Forum: Workout Logs 06-01-2014, 07:45 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sun 06/01/14 (happy first birthday Lucia!)

B. STRENGTH: EMOM for 16 minutes: odd: Snatch Grip Romanian Deadlift - 5 reps - try to go a little heavier than Week 1, even minutes: 5 reps of Push-ups...
Forum: Workout Logs 05-29-2014, 05:49 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Wed 5/28

Week 6 Day 1 (2)

B. STRENGTH: Work up to the same load that you worked up to in the FS in Week 4. Attempt to repeat that load for a single 3 more times (for a total of 4 reps there)....
Forum: Workout Logs 05-26-2014, 07:32 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Mon 5/26/14

Week 5 Day 3 (2)

B. STRENGTH: Back Squat - work up to 120# and complete 3 x 3 at 120#. (12 minutes)

5x70
3x90
3x105
3x115
Forum: Workout Logs 05-24-2014, 05:11 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sat 5/24

Week 5 Day 2 (2)

B. STRENGTH: Complete 6 total sets of the following complex: leave your rest short, begin light, move up slightly with each set, & resting between sets: 5 clean grip...
Forum: Workout Logs 05-22-2014, 05:18 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

5/22/14

Week 5 Day 1 (2)

B. STRENGTH: Pause Front Squats, work up to 100# x 2 - then complete EMOM for 5 minutes: 100# x 2 (14 minutes)

FS
5x70
4x85
3x95
Forum: Workout Logs 05-18-2014, 11:21 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sun 5/18

Week 4 Day 3 (2)

B. STRENGTH: Back Squat - work up to a 125# and complete as many reps in SINGLES there as possible within 5 minutes (14 minutes).

Hit 7 reps at 120 in 5 mins on...
Forum: Workout Logs 05-15-2014, 05:42 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Thurs 5/15

Week 4 Day 2 (2)

B. STRENGTH: EMOM for 16 minutes: odd: Snatch Grip Romanian Deadlift - 5 reps - try to go a little heavier than Week 1, even minutes: 5 reps of Push-ups off the...
Forum: Workout Logs 05-13-2014, 05:36 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sun 5/11

Week 4 Day 1 (2)

Strength only

Heavy FS single
5x70
3x85
2x95
Forum: Workout Logs 05-08-2014, 05:22 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Thurs 5/08

Mini workout

EMOM back squats for 10 mins

5x70
3x80
2x90
7x2x100
Forum: Workout Logs 05-03-2014, 09:55 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sat 5/03

Week 3, Day 3 (2)

B. STRENGTH: Back Squat - work up to a heavy single - only allow yourself 15 minutes and get as far as you can (15 minutes)

5x70
4x90
3x100
2x110
Forum: Workout Logs 04-27-2014, 08:01 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sun 4/27

Week 3 Day 2 (2)

B. STRENGTH: EMOM for 16 minutes: odd: Snatch Grip Romanian Deadlift - 5 reps - try to go a little heavier than Week 1, even minutes: 3 reps of Push-up Negatives...
Forum: Workout Logs 04-26-2014, 07:50 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sat 4/26

Week 3 Day 1 (2)

B. STRENGTH: Front Squats, work up to 105 for 3 sets of 2 reps. (15 minutes)

Worked up to 110 this time through

5x70
4x90
Forum: Workout Logs 04-23-2014, 05:43 PM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Wed 4/23

Week 2 Day 3

Just the back squats, skipped the conditioning

5x70
4x90
3x110
4x2x120
Forum: Workout Logs 04-20-2014, 08:06 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sun 4/20

Week 2 Day 2 (2)

B. STRENGTH: EMOM for 16 minutes: odd: Barbell Good Morning (I'm thinking you remember these but basically, squat stance, slight bend in the knee, keep your abs tight...
Forum: Workout Logs 04-19-2014, 07:50 AM
Replies: 259
Views: 30,795
Posted By Leila Ely
Re: Leila's CFCC Log

Sat 04/19

Brutal migraine last night but trying to get back on track this week

Week 2 Day 1 (2)

B. STRENGTH: Pause Front Squats, work up to 95 x 3 x 3. (15 minutes)

FS
Showing results 1 to 25 of 244

 
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