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Old 12-06-2012, 08:29 PM   #221
Rachel Baratz
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Re: emily's workout log

When I'm going for max reps pullups, I find that keeping the kip as small and elastic as possible for as long as possible helps to prevent fatigue. A short kip is efficient and less of a waste of energy. Once I start to fatigue, I need more kip because I can't pull as hard. Make sense?
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Old 12-06-2012, 08:40 PM   #222
Emily Storey Record
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Re: emily's workout log

yea totally. i feel like i tried to tell my body that and instead my hips decided to just swing as big as they could the whole time
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Old 12-06-2012, 09:11 PM   #223
Rachel Baratz
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Re: emily's workout log

I know exactly what you mean. I tell my body to be good at Olympic lifting and it gives me the finger.
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Old 12-08-2012, 11:53 AM   #224
Emily Storey Record
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Re: emily's workout log

12/7
coffee
.5 avacodo

class
press up to a peak of 3, super setted with pullups
3X
63/medium band
73/skinny band
83/BW for all the rest
93,103,108,113 failed on 2nd rep. dumb. back to 108 for last set

metcon
3 rounds for time
row with straight arms
15 rower facing burpees
5:34. ugh. those burpees got hard real fast. should work on getting in and out of the rower quicker, altho i dont think i would have been able to try much harder if i was ready quicker anyway

.25lb ground turkey
3 pieces bacon
1 egg
kale

broth

arugula
pulled pork
apple

1.5 burgers w goat cheese on top of tiny amount of mixed greens
3.5 sides of sweet potato fries!
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Old 12-11-2012, 08:35 PM   #225
Emily Storey Record
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Re: emily's workout log

12/8

coffee
.5 cup avacado

oly
5g bccas
snatch
2X35,40,44,47,50,53
1X55,57, 59 fail, 59, 61 failed 3 times. wtf. just need to catch it
clean and jerk
2X50,57,64
5g bcaas
1X70,74,78
failed the jerk at 82 two times. again. wtf. this was feeling very promising just a week ago!
also, stopped dipping so deep on the jerk, this seems to help some.
front squat
3X45,55,65,72.5,80,85,90,95,95
95 was very very very hard. glad jim had me do it twice.
5g bcaas


chuck roast, cabbage
kale

tea

broth

blueberries
3 pieces bacon
chicken liver and ground beef with tomato sauce
spinach
asparagus

12/9
off
coffee

pork shoulder
lots of brocoli

can of sardines b.c i was really hungry and going to a dinner and didnt want to eat everything in site at dinner

chicken, yams, collard greens, salad.
some wine, a little bit of cheese

12/10
coffee
˝ cup avacado

advanced
5g bcaas
back squats. blarggg
3X135,165,185,205,220
220 looked pretty bad. tim started spotting me to prevent disaster and i repeated it. then
1X230,240,240,240
chest went back to collapsing at the bottom.
5g bcaas
metcon:
3X1K, rest 1:1 ratio
3:50
3:49
3:47
ok i think. 3:50 felt good, but i guess the first one should...b.c the last row was real hard tho. maybe next time i can try to keep it at 3:48 or something.
5g bcaas

3 pieces bacon
chicken liver and ground beef with tomato sauce
spinach
brocoli

tea

arugula
pork shoulder
apple

tea

3 cups chicken
1 cup squash
1 cup rice
collard greens and yams


12/11
coffee
.5 cup avacoado

oly. meh. really having a tough time iwth the snatch again. and the jerk. booo
5g bcaas
snatch
2X5,40,44,47,50,53
1X55,55,57,59
failed 61 three times. all three over my head but in front. jim says to do klockhave pulls.
clean and jerk
5g bcaas
2X50,57,64,70, failed the jerk on the second one
1X74,78 failed the jerk, 78 failed the jerk, 80, failed the jerk - shocking.
just the clean
1X84,88,92 failed in the bottom of the rack, 92 failed in the same way
tried to double 84 but just failed.
5g bcaas
3 pieces bacon
chicken liver and ground beef with tomato saucce
kale

broth

.5lb ground turkey
brussle sprouts
apple

CFE
running drills.
4X1:30 on at 100 cadence
1X6:00 on at 96? cadence
thought about opening my hips but did it in a wierd way so my torso was too far back.
10g bcaas

1lb ground beef
1 cup rice
arugula, a few raisins
fish oil
3 sweet potatoes
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Old 12-12-2012, 07:08 PM   #226
Emily Storey Record
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Re: emily's workout log

12/12
coffee
coconut oil

bike ~4.5 mi


advanced
5g bcaas
20 min snatch
2X73,83,93,103,113,123, failed 133 two times. same stupid reasons.
20 min clean and jerk
messed up my jumps b.c im dumb. thought i was going up 15 pounds a side, not total.
2X103,118,133,143,
1X153,167,173
failed 183 in the jerk. of course.
5gbcaas
power elizabeth
9:45. need to get better at repping the power clean and of course still ring dips

some l-sit work. got 8 seconds!

3 pieces bacon
chicken liver and ground beef with tomato sauce
asparagus

broth

arugula
1.5 cup pork shoulder

bike ~3mi

chicken breast
head of brocoli
1 cup rice
1 buttercup squash
2 sweet potatos
actually feel full.
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Old 12-15-2012, 06:00 AM   #227
Emily Storey Record
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Re: emily's workout log

12/13
1tbsp coconut oil
coffee

bike ~4.5 mi

advanced
klokov pulls. i have done these before. today felt like it was the first time i ever did crossfit. and esp the snatch. have to pull with the arms. and pull back into the chest.
65,75,85,95,95,105,115 tried 125 but failed to catch it.

front squat triples
135,165,180,170,180,190,200
tried 205 got two reps. then thought i should just try again. and got one rep. ha.

metcon
5 rounds
50 double unders
10 opposite leg split jerk

18:02. got donkey kicked again in the last round. need to get faster at double unders. and alternating split jerks are much harder.

bike ~ 3.5mi

apple
ground beef
spinach

beef broth

bike ~3mi

3 piecs bacon
1 egg
.25lb ground turkey
brocoli

tea

turkey/chicken broth

1 chicken breast
1 cup rice
kale
1 butternut squash
1 sweet potato

12/14
off
coffee

tea

.5 pound ground turkey
brussle sprouts
apple

broth

pork shoulder
brocolli


1.5 ginourmous yams
.5lb fish
kale
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Old 12-16-2012, 09:39 PM   #228
Emily Storey Record
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Re: emily's workout log

12/15
coffee
.5 cup avacodo

oly
5g bcaas
snatch
2X35,40,44,47,50,53 failed, then 53 one, and 53 once
1X55,57 failed a bunch fo times, got it, 59, 61 failed a bunch of times.
somewhere in there i had a banana b.c i kept getting dizzy
5g bcaas
clean only
2X50,57,64,70
1X75,80,84,88 failed - jim says it crashed on me. went back down and focused on actually pulling on the bar to get under it, and towards me immidiatly
1X75,75, 80,83,83 failed to rack it. meh.
5g bcaas

3 pieces bacon
2 eggs

rittenhouse runs and brunches
dark and stormy!
more bacon
more eggs (maybe like 4?)
small amt of chicken
salad
sugary desserts

1 cup rice
chicken liver and ground beef with tomato sauce
1.5 giant yams!


12/16
coffee
avocado

advanced
5g bcaas
20 min snatch. still meh.
2X73,83,93 failed both, 93,103,113
1X113,123 out of time
20 min clean and jerk
2X113,133,153,
1X168 failed the jerk, 168,178,188!,193! finallllyyyy.
5g bcaas
helen
(3 rounds, 400m run, 21 KB swings (1 pood), 12 pullups)
11:24. last round of pullups took way too long, i think if i can cut them down, and just go a tiny bit quicker on the first two runs i can get this to under 11.
5g bcaas

1 egg
1 apple

capture the flag

2 eggs
steak
some hash type thing
more coffee

.5 lb ground beef
spinach

lots of bbq and sides
beer
delicious mud pie
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Old 12-22-2012, 06:41 AM   #229
Emily Storey Record
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Re: emily's workout log

12/17
coffee
avacado

broth

class
back squat to a peak! ha. peak weak always just kicks me in the face
5X135
3X165
2X195
1X220,235,250 fail, 250 fail again. dumb dumb dumb. maybe was loosing some focus here.

metcon
3,6,9etc thrusters (65#) chest to bar pullups
the first two times i tried squat cleaning into the thruster i fell right onto my ***. so i started again at 20 seconds in and just powercleaned them all. ugh.
i got thru 10 chest to bars on the round of 15. this is worse then last year again. but the chest to bars felt better then they have maybe ever? i was able to do sets of 3 till i got to the roudn of 15. i think thats better, but maybe i rested too much. also broke up the last 15 thrusters to 10 adn 5 and thats probably not necessary.

messed around to check weighted pullups/dips
still have 30# pullups, and 32.5# dip. so thats good. so i just need to work harder *at teh body weight stuff then.

.5 lb ground turkey
kale in
rasberries

broth

pork shoulder
spinach

.5lb fish
.5 lb ground turkey
1 cup cooked rice
kale in
giant yam

12/18
coffee
avocado


.5 lb ground turkey
kale
rasberries


1 apple
1 egg

maybe 10 wings
1 chicken leg
some beers


12/19
off
coffee

tea and tea.

.5 chicken breast
spinach

.5 lb ground turkey
spinach
apple


2 pork chops
3 pieces bacon (9/9)
1 acorn squash
kale
giant yam

12/20
butter coffee - YESSS

advanced
15 min muslce up practice - practiced the swing in nuetral grip
12 minutes, on the minute 5 repped snatches. oy vey. awful. went something like this
63,63,73,83,tried 83 again and failed on maybe 2, 73 and probably failed after 1, same, 73,63,63 probably failed,63,63
2 k row. i think i got 7:41. i have zero ability to pace pace race. i tried, and it went pace pace slow down and then slow down some more. which is what happens when i start out racing...


burger w cheese
sweet potato fries
broth

.5lb ground turkey
brocoli
broth
gymnastcis
L-sit work
more MU work (back to the false grip). but no MU today.
5 rounds
5 strict toes to bars (i just tired to raise to parallel)
5 false grip ring rows
5 dip balances
no idea my time, forever ?


giant yam
1 cup cooked rice
1 pound ground beef
spinach

12/21
coffee
avacado

class
12 min to work up to pullup peak
BW,10,17.5,25,32.5

strict press
65,85,95,100,105,120 by accident b.c im dumb. obviously failed. then tried 110 and failed there too
tabata row
8something. but we messed up and only did 7 and thought we were done and so had a longer break till our 8th one
drop off from my first one (107m) to the last one (93m) is too high i think.

5g bcaas

3 pieces bacon
.5 lb turkey
spinach

pork chop
brussle sprouts

oly
5g bcaas
snacth
2X35,40,44,47,50,53 - these all felt pretty ok today
1X55 - also felt good. 57 fail, 57, 59 failed like 4 times. arms just couldnt’ catch it. went back and did one at 53 and it felt good. that usu doesn’t happen so i guess thats good?
5g bcaas
clean and jerk
2X 53,60,66,
1X71,76,80
83 failed the jerk, 83 failed the jerk, 86 failed the jerk
just the clean
89,92! very happy to not get pinned down by 92
1 egg
front squat triples
3X65,75,80,85,90,95
snatch grip RDL’s
3X55,65,70,75,75,80,85
5g bcaas

1 beer
burger
egg
cheese
pork belly
sweet potato fries
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