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Old 07-15-2012, 11:57 AM   #1
Emily Avener
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Ave's Workout Log

Finally getting around to starting a log on the message boards, rather than just the trusty old composition book.

Track workout this morning:
1x100m easy warm-up pace
5x100m sprints - 17s, 14.4s, 15s, 15.6s, 16s
first measurement might be a bit off, as we were running with stopwatch in hand and did not have someone waiting to tell us our time, but mostly I think it's interesting that I consistently gained a half second on each sprint. Mmmm details.

Followed that with 4 rounds of 400m run/50 air squats, except we had a 12 minute cap, so it was more like AMRAP 12:00 of 400m run/50 air squats. In any event, I completed 3 rounds and about 200 meters.

My calves hurt.

I took an ice bath after advanced class yesterday with a 10 lb. bag of ice cause that's the largest one that the beer store had, but maybe I should have gotten 2 bags - I don't think it was cold enough :-/

Annnnyyyyhoo... back to watching the Games!
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Old 07-16-2012, 08:29 PM   #2
Emily Avener
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Re: Ave's Workout Log

7/16

Oly @ 9a - felt pretty tight pretty much everywhere after yesterday's track workout
snatch: 53x3, 64x3, 75x3, 75x2, 75x2, 35kgx2, 37kgx3 (failed 2nd and 3rd, then failed 2 more attempts). I'm looking forward to the day when I can snatch 70 kilos. That will mean I can start with 35 kilos as my warm-up weight, and I won't have to deal with pound-kilo math anymore. I'm pretty sure it will be any day now.

I haven't PRed my snatch in awhile now, which I guess is fine because I've been changing a lot of things and maybe my technique is getting better (? questionable). Anyway, I haven't made it back up into the 80s in what feels like a couple of weeks now, but whatevs. My clean feels better, so I guess that's cool. Which brings me to clean work for the day (no jerk): 39x2, 45x2, 49x2, 53x2, 56x1, 58F, 55F, 45x4 (just to remember what a decent clean felt like)

Then regular class at noon:
FS - 75x5, 95x3, 105x2, 125x1, 135x1, 145x1, 150x1. Front squatting is still frustrating because I spend so much energy focusing on placing the bar in a place that doesn't hurt my collarbone that I have very little room left in my brain for thinking about the actual squat. Still, that's the most I've front squatted since the collarbone, so that's cool. Still only 10 lbs more than my clean though, which feels a little worrisome. Gotta work on that.

metcon was 30 DUs, 30 SLS, 20 DUs, 20 SLS, 10 DUs, 10 SLS. Used pistols, caved in my knees pretty bad cause I was more into time than quality :-/ I'm sure decent pistols will come back with time. Time was 4:47.

All of this so thankfully followed by yoga at 1p. Definitely helped get some of the track workout kinks out.
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Old 07-19-2012, 07:12 PM   #3
Erin Davidson
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Re: Ave's Workout Log

Oh good. Now - GET BETTER - today was weird.
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Strength Anywhere is Strength Everywhere.
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Old 10-09-2012, 07:58 AM   #4
Emily Avener
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Re: Ave's Workout Log

Log fail. It's just too hard to remember to write it down here as well as in my notebook.

We'll just pretend like everyone is up to speed and I can skip the past 3 months.

Which brings us to:

10/8
5:15a .75 mile walk with the dogs
5:45a 2 eggs, 3 pieces bacon, coffee
6:30a 15 mins foam rolling all the things
8a broad jump - 101"
back squats x3 - 93, 103, 113, 123, 133, 133, 133, 133, 133 << trying to stay speedy through all of my sets this cycle. We'll see how that all works out come peak week.
5:00 AMRAP lateral sled drags @ 45# with a partner (Liz) - I'm pretty sure we did 8 each for a total of 16.
9:30a 2 slices of frittata, which is probably about 3 eggs, 4-5 oz of pulled pork, and some shredded sweet potato and zucchini. I estimated 35g PRO/15g FAT/5 CHO
11a oats and whey protein shake (because I struggle to get enough carbs in)
1p a few French fries (thanks Jim!) which made me feel much less sleepy than I had been. Maybe more carbs really are the answer for me. (To be clear, my carbs usually hover around 30-40g a day)
3p 1.5 cups rice with beef-pumpkin chili
515p slice of paleo brownie
8p turkey-pumpkin chili. This kind of chili is my favorite, and I'm very happy that it's back in the rotation now that fall is here.
10p bed. Later than usual, but Cassie's parents are here for a few days so my sleep schedule will likely be a little off.


10/9
530a up
645a coffee and Scotch egg
8a bench press x2 - 53, 73, 83, 93, 103 - probably could have hit 113, but ran out of time. 103 also seems to be the place where my collarbone starts to hurt. It's been really bugging me again lately, and I think it might be time to start trying to make time for the chiro and maybe even acupuncture. My whole shoulder girdle just feels so tight and immobile these days, but somehow still completely lacking in stability. All the wrong things.
9a banana, coffee #2
10a broad jump - 97.25" Woof. I think I need more sleep.
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Old 10-11-2012, 06:07 AM   #5
Emily Avener
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Re: Ave's Workout Log

10/10
5:45a up (probably only about 6 hours of sleep - had a hard time falling asleep, and I suspect it had to do with all of the Mexican food from Distrito that I ate the night before)
6:45a Scotch egg, coffee
7a did mobility with the CFE class I was coaching
8a broad jump - 104"
deadlift x3 - 133, 163, 193, 213, 223 (x3x3)
1k tt - 3:56.4
That broad jump felt like a lie. It's 98% of my max, but I definitely didn't feel like I was at 98%. Deadlifts weren't awful, but they were medium. I was supposed to do 4 sets of 3 at 223, but I was getting slow and rounded and wanted to be functional for the next couple of days, so I called it. Row was a second or two slower than last week, which is not the end of the world, except that I felt like death afterward. Last week I hopped off the erg and was completely functional. This week I slumped to the side of the erg and had to lay there for a good minute. My only conclusion is that I've pr'ed my broad jump at 85%

Anyway, then I proceeded to go to CVS with Meg to pick up some things, spotted candy corn and Reese's pumpkins (you know, the holiday edition - aka the best ones) and quickly destrominated both of those things. We're talking entire bags of each. Like the kind you buy to hand out to trick-or-treaters. These things happen.

Then I ate some other things - some steak, some mashed potatoes, some duck with rice, and some chili, then bed at around 10ish.
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Old 11-26-2012, 03:01 PM   #6
Emily Avener
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Re: Ave's Workout Log

Saturday 11/24

2 eggs scrambled with pulled pork

coached the 10a, 11a, and 12p. Ran with the 12p running class:
4 x :45s @ 96 cadence, rest as needed with 1 drill between each, then:
2:00 @ 91 cadence

2p Shoulder Love
lots of shoulder mobility
the man/woman ohs test - I'm awful at this. I spent the whole time trying to squat well in front of the wall with no weight. I can get about 4" deep before I loose my back/start having spinal erector spasms.
10-8-6-4-2 of DB inverted iron crosses & wide grip supinated pull-ups. Time was something over 10:00, mostly done for quality.

Sunday 11/25

coffee, pulled pork and plantains

Advanced Class
10:00 to find max snatch - 63, 73, 78, 83, 88, 93(f)
10:00 to find max c&j - 83, 103, 113, 118, 123, 128
15:00 AMRAP of 30 DUs & 15 power snatches @ 53# - 4 rounds even. Double unders were frustrating (as usual) my first round was unbroken, second was very broken, then 3rd was unbroken again. When I find my rhythm, they're great, but they're so hit or miss for me. Meh. Snatches were mostly fine. Forearms went first. Some rounds were unbroken. Wind was medium today, still getting over some congestion.

Touch football. Funsies

Brunch - candy French toast - chocolate and banana and all the things. coffee. couple bites of Cassie's much more pragmatic steak and eggs.

Nap

Steak, kale, sweet potatoes
couple of ginger snaps

11/26
coffee

ran with running class: 4 x 1:00 @ 96 cadence, rest as needed plus drills, 1 x 4:00 @ 91 cadence, then ran out of time, so only 2 more 1:00 pieces at 96.

2 pieces mushroom & sausage frittata

advance class:
coffee
10:00 EMOM snatches (light and fast): 53, 63, 73, 73, 73, 78, 78, 83, 83
10:00 EMOM C&J (also light and fast): 83, 93, 103, 103, 108, 108, 108, 113, 113
12:00 AMRAP of 2 MU (attempts, only got one the whole time), 6 OHS (33#, for quality form), 9 toes to bar (still working on the kip for this) - 4 rounds even

stuffed sweet potato
scotch egg

4 x 3:00, 2:00 rest - kept it under 20 spm, 3048m total
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Old 12-03-2012, 03:34 PM   #7
Emily Avener
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Re: Ave's Workout Log

Meh forgot have the stuff I did last week.

Trained Monday and Tuesday for sure with Oly work. Rowed 40:00 on Thursday maybe? Other than that the rest is a blur. Some squatting. Some other stuff. Ate some food.

Sunday 12/2

eggs with kale and sweet potatoes, bacon, coffee

830a Advanced Class
10:00 EMOM power clean doubles, all at 113. Only conked the collarbone once, so I guess that's a win. Power cleans are always the worst for that. Much better with a full squat.
7:00 EMOM 1 pause front squat, 1 regular front squat - 103 across the board
then 7:00 AMRAP burpees. Missed this at the Open last year due to broken collarbone. Thought breaking collarbone was worth it to escape 7 minutes of burpees. Now it turns out I didn't even escape them in the end anyway. WTF. Anyhoo, 90. Meh. But at least I wasn't completely destroyed afterward.

Some more food somewhere.

Dinner:
Burgers with bacon and ketchup
Sweet potato fries

Monday 12/3

sweet potato hash with an egg on top, coffee

7a Running class:
4 x 1:00 @ 98 cadence
1 x 6:00 @ 93 cadence

more sweet potato hash

quick nap

back squat to a peak of 3 - 33, 83, 113, 133, 153, 133 x2 (one more time to film)
row 6 x 500m, 1:00 rest: 2:09.4, 2:07.1, 2:07.9, 2:10.6, 2:12.8, 2:13.2, 2:05.2

oats and whey protein shake

8,000,720 Reese's peanut butter cups

meatloaf and green beans

power bar (it was free)
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Old 12-05-2012, 02:32 PM   #8
Emily Avener
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Re: Ave's Workout Log

TUESDAY 12/4

8a sweet potato hash

9a hot chocolate with 2 shots of espresso (bangin')

went to Novem to try out some of the Winter Warmer WODs. Mostly just did one somewhat quick metcon, then we all got distracted by the rings and played around with muscle-ups for awhile. Fun times. Keeping the super secret WODs super secret will be the hardest thing I've ever done.

12p coffee

12:30p roast beef

some more food in here but I don't remember what it was, then coached the 430, 530, 630, and 730 which is always pretty tiring.

930ish garlic chicken leg, kale chips, root veggie medley

~6 hrs sleep

7a no running class so took a bit of a nap

9a coffee, advanced class
muscle-up work, mostly trying to rep them. singles are getting more and more consistent, even when I'm tired and/or sore, so that's cool.
12 minutes to find a 3-rep tap-and-go max clean. Worked up to 113, which didn't feel super heavy, but I bumped my collarbone on 103 and that took quite a bit of wind out of my sails.
last but not least, 10:00 AMRAP of 10 KB snatches each arm @ 16k, 10 lateral box jumps, and a 30 ft lunge walk with racked KB - 4 rounds and 15 KB snatches (snatches were definitely my limiting factor here)
rest 1:00, then 2:00 AMRAP DUs - 73. Plus I peed my pants a little. They actually felt really good today. I wonder if I would have gotten more with an empty bladder.

11:15a protein shake

2p meatloaf
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Old 12-06-2012, 04:01 PM   #9
Emily Avener
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Re: Ave's Workout Log

THURSDAY 12/5

7a coffee

820a ground beef & sweet potato hash

9a Advancery

3 Rounds:
Row 1000m (hold pace within 2 seconds each round)
max set kipping pull-ups
Rows were very slow. Elbow pits are dying after two days of muscle up work and a fair amount of rowing.
Pull-ups were 22/20/13. Fell of the bar early in the last round cause I didn't use chalk and my grip was starting to go. Ugh.

Then, 15:00 of HSPU practice. First time kipping, though to 2 ab mats. Also first time practicing these since the collarbone, so they actual felt really good. Better than I was expecting. Worked up to an AB/MB deficit HSPU with a 45 and 25 plate under each hand. A legit HSPU feels more attainable then I ever thought it would. Well, kipping at least.

Then, 10:00 AMRAP of 5 pistols each leg (alternating), 5 HSPUs (to two ab mats for moi), 20 DUs (must be unbroken) - 3 rounds + 3 pistols. DUs and pistols were easy. Tweaked my shoulder in the second round of HSPUs and just did a 20s HS hold for the 3rd round.

My body is ready for a rest day

12p Green Eggs
bacon, lox, stole some of Meg's potatoes, coffee #2

330p pint of B&J's chocolate fudge brownie while watching Meg and Tim row/watch Heavyweights. Appropriate.

530p ran with Running class: 4 x 1:00 @ 98 cadence, recover as needed. Then, 1 x 6:00 @ 93 cadence.
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Old 12-11-2012, 07:41 AM   #10
Emily Avener
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Re: Ave's Workout Log

FRIDAY 12/7

Off

SATURDAY 12/8

also maybe off?

SUNDAY 12/9

Parkour in place of Adv Class. Funsies. Tweaked my right shoulder again though. Whomp.

MONDAY 12/10

omg all the things. mac and cheese and chocolate cake and who left all these leftovers here?!?!

9a OHS x 3 - 33, 63, 63, 73, 73, 83. This actually felt surprisingly good today, though I stayed light. Shoving my knees out from the get-go is so much easier on my back. I need to do some serious lax ball work with my glutes as well.
Row 1k x3, rest 1:1 - 4:12, 4:19, 4:17

ate the rest of all the things
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