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Old 10-25-2010, 09:59 AM   #1
Jill McLeod
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Jill's CFCC Workout Log

After almost a year and a half of crossfitting at CFCC in Philly I am finally starting my own workout log thread!!

Monday 10/18/10
Strength: Back squats x 2
Worked up to 135, which is lighter than before (my 1 rep max is 160 - in Aug. I think) - lately I've been getting nervous in the bottom and psych myself out

Metcon: 50 single leg squats (holding onto a bar)
5:09

Tuesday 10/19/10
Running school
Figure 4 Drills and pacing
4x400 - forgot to record my times. Really tried to focus on form but still don't think I've got it right. Running def needs a loooot of work.

Thursday 10/21/10
Strength: Sumo deadlifts
95x2
115x2
135x2
155x2
175x2
190x2 (PR!)
Deadlifts had been feeling pretty off lately and I wasn't excited doing them but once I got started they felt awesome!! Not sure what the difference was... maybe the double shin protection (knee socks AND pants) so I wasn't paranoid about scraping up my shins. 200 pounds is so close!

Saturday 10/23/10
Gymnastics, finally!

and

Strength: Max thruster, 6 attempts
35x1
45x1
55x1
65x1
75x1
80x1

Metcon:
3 rounds
15 thrusters (40)
15 knees to elbows (or somewhere lower than my elbows)
8:33

Shoulder felt good, thrusters weren't so bad and knees to elbows were awesome - huge improvement from the last few times I've done them)
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Old 10-25-2010, 08:06 PM   #2
Jill McLeod
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Re: Jill's CFCC Workout Log

Monday 10/25/10
Strength: Back Squat, up to a peak set of 1
75x1
95x1
115x1
125x1
135x1
145x1
155x1
165x1 (5 pound PR)

Metcon:
3 Rounds:
200m Run
40 Double Unders
*10 min cap

2 rounds + 200m run
Definitely a big improvement on double unders, but they still slowed me down a lot
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Old 10-26-2010, 03:41 PM   #3
Rachel Baratz
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Re: Jill's CFCC Workout Log

Hi Jill!!!
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Old 10-27-2010, 07:19 AM   #4
Jill McLeod
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Re: Jill's CFCC Workout Log

Tuesday 10/26/10
Running school
Lots of crazy drills followed by 8 200m runs with 10s rests in between (I sat out for 1 due to my time being more than a few seconds off)

This was reallllly difficult and not enjoyable. But I guess that's all the more reason to keep at it. Even though we did the same distance the previous week (broken up into 400m), 200m felt a lot harder. Side stitches are also not enjoyable, they subsided somewhat during the course of the workout but not entirely. I've also started getting them during my walks to/from work, which has never been an issue before... so I'm not sure what I'm doing differently that's causing them when I walk.

On a positive note, I think my form is (maybe) getting better!

Life lessons learned during this workout:
Running and trying to aim/shoot a gun at the same time is quite difficult
Camac street is quite the romantic spot
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Old 10-29-2010, 06:55 AM   #5
Jill McLeod
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Talking Re: Jill's CFCC Workout Log

Thursday 10/28/10
POWER: Broad Jump, up to a peak set of 1.
74.5" (On 9/2 - 78.5")

STRENGTH: Sumo-Deadlift, up to a peak set of 1.
105x1
135x1
155x1
175x1
195x1
215x1
225x1

SO excited to not only get over 200, but to get 25 pounds over 200!
Previous sumo peak on 9/2/10 was 180x1

METCON:Tabata Kettlebell Swings (1 pood - ha! that word makes me laugh)
81 swings
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Old 10-29-2010, 07:39 AM   #6
Greg Privitera
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Re: Jill's CFCC Workout Log

So awesome
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Old 10-29-2010, 12:18 PM   #7
Erin Davidson
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Re: Jill's CFCC Workout Log

Heard you are pulling more than me... 225! DAAAAAAAAAAAAAANG, woman. Great work! Keep it up!
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Old 11-02-2010, 08:24 PM   #8
Jill McLeod
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11/2/10

Daaaaaang is right!! Thanks guys!

Given the fact that it's crunch time for grad school applications and the CFCC schedule changes, I won't be able to make it in to workout as much during November. I'm hoping to get in more on the weekends and do some workouts at home though... we'll see if I'm motivated enough.

Tuesday November 2, 2010
Skill Work: Turkish Getup (with 16lb maybe? can't remember)
Power: Kettlebell presses x6 @ 18lbs
Metcon (10min cap):
10-20-30-20-10
Double unders
Pushups (knee)

I think I made it the last set of 20s. Double unders were awful, I need to invest in a jump rope or find one in my parent's house.
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Old 11-03-2010, 03:55 PM   #9
Jill McLeod
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11/3/10

Wednesday 11/3/10
Did CFCC's Monday workout at home with my 20lb kettlebell.

Power: Kettlebell Jump Squats, 6x6

Metcon:
5 rounds for time of:
10 kettlebell swings
20 kettlebell loaded lunges

7:09

Could have used something heavier on the swings, but 20lbs is all I have. Def did NOT want anything heavier for the lunges, ugh.
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Old 11-05-2010, 08:30 AM   #10
Jill McLeod
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11/4/10

Thursday
handstand skill work

overhead med ball throws for height, 6 sets of 6

10-9-8-7-6-5-4-3-2-1
KB front squats (2 18s)
burpees
9:27

thought about using the 1poods for a split second, then did a front squat with them and realized I'd have to break them up into sets of 1, not to mention that my kettlebell cleaning skills are not that great. soooo... 18s for meee...
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