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Old 11-09-2012, 10:11 AM   #191
Emily Storey Record
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Re: emily's workout log

11/7
coffee

bcaas
back squats
3X60,2X72
1X82,90,97,102,105
105 felt so heavy
3X90. these felt ok, but not really good
overhead squat
2X63,83,103,113,123,133 - fail!, 133
ugh.
metcon
21-15-9
single arm 45 lb dumbell snatches (21/arm)
rope climb b.w each one. (so 21 left arm, rope climb, 21 right, rope climb) etc
7:47
ok. i need to get better at doing longer sets.
bcaas

4 pieces bacon
banana

half cup coffee
3 eggs, spinach

ground turkey, eggplant and zuchinnis

.5 cup of rice



11/8
coffee
2 pieces bacon
class
hang power clean
2X95,115,135,145,155,165,175
metcon
3 rounds for time
20 lateral jumps - i jumped over some stools
20 burpees
5:21 i think.
ok. need to still get quicker at burpees.
bcaas

3 pieces bacon, 3 eggs, brussle sprouts, sweet potato

spinach, .5 avacodo, 4 shrimps

beef and spaghetti squash

sweet potato fries

oly
blah. in the future it is NOT a good idea to do hang power clean i nthe AM followed by oly at night.
snatch
2X35,40,44,47 (failedon 2nd) 47,,50
1X53,53,55 failed a million times
2X50. at least i got these two. often when i drop back down i continue to fail. so that is good.
clean
2X50,57,64
1X70,75,80 fail, fail fail. then i just front squatted using hte same jumps
front squat
2X 50,57,64
1X70,75,80,85,90, failed 95. ughh.

chicken and asparagus
kale
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Old 11-09-2012, 08:13 PM   #192
Emily Storey Record
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Re: emily's workout log

11/9
coffee

skill work
MU work. bands felt pretty good. actual rings not so much, but managed to do maybe 8-10 total. ring dips need serious work.
hand stand walking work. not great today.
toes to bars work. better. got 6 in a row once. need to keep doing this before i forget how again.

4 pieces bacon, 3 eggs, brussel sprouts, sweet potato
tea

beef and spaghetti squash

rice

eggplant, zucchinis and ground turkey

.5 pound ground beef, pumpkin, spinach, tomatos
kale
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Old 11-11-2012, 10:27 AM   #193
Emily Storey Record
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Re: emily's workout log

11/10
coffee
3 pieces bacon


3 pieces bacon, 3 eggs, brussel sprouts, sweet potato

.5 pound ground beef, pumpkin, spinach, tomatos

pork (probably around a pound)
kale
tea

an entire stalk of brussle sprouts. seriously.
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Old 11-11-2012, 03:29 PM   #194
Meghan Reid
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Re: emily's workout log

Quote:
Originally Posted by Emily Storey Record View Post

an entire stalk of brussle sprouts. seriously.
Was it the stalk of brussels sprouts that Trader Joe's has been selling? Because I'm fascinated by those. SO WEIRD LOOKING.
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Strength is more than just the number of plates on the bar. It is everything that is overcome with each lift. - Liz Edmonds My log (WFS).
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Old 11-11-2012, 04:03 PM   #195
Emily Storey Record
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Re: emily's workout log

it was! and it was delicious! altho i did feel slightly ill afterwards. unclear if it was from all the sprouts or the bacon juice...
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Old 11-12-2012, 11:05 AM   #196
Emily Storey Record
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Re: emily's workout log

11/11
coffee

advanced class
messed around w 5 consecutive broad jumps. you canít pause so i ts a little wierd u cant land as low as u might like.
15-12-9
power clean (80)
lateral over the bar burpees.
10 minute rest
repeat
score is toal time

first time, i did it in 3:41 or 3:42. second time 4:59. a 1:20 difference is unaceptable. need to figure out what my first time should be so i dont drop so much. and just figure out how to recover quicker. also probably shoudl stop letting go of the bar on the power cleans.
bcaas


4 pieces bacon
3 eggs, sweet potato
kale

.5lb ground turkey, acorn squash

a fair amt of raisins
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Old 11-12-2012, 09:04 PM   #197
Emily Storey Record
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Re: emily's workout log

11/12
coffee

snatch 7X80%
2X35,40,44,47, 47 again b.c i was being stupid and thinking too much and not doing a good job.
1X50 seven times. after the first two when i stopped my brain they felt pretty good.
banana
class
10 min AMRAP
5 thrusters (65lb)
5 pullups
5 box jumps (20Ē)
10 rounds + 2 thrusters. should aim for 12+. so go faster
10 min rest
run 1k
row 1k
total time was 9:13. did the run in about 5 min. row felt like death.

egg and lox omlete w onions
home fries
coffee

chicken
kale

ground turkey
acorn squash

meatballs
brussel sprouts
collard greens
squash soup.
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Old 11-13-2012, 12:14 PM   #198
Morgan Vozobule
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Re: emily's workout log

did you feel like you were going to puke during the amrap? that was really hard for me
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Old 11-13-2012, 12:53 PM   #199
Emily Storey Record
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Re: emily's workout log

no, i felt more or less ok till i got on the rower. then i felt like i might puke at anytime. but also, my stuff was a little spread out so i had built in rest.
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Old 11-13-2012, 08:28 PM   #200
Emily Storey Record
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Re: emily's workout log

11/13
coffee

banana
clean and jerk 7X80%
2X45,52,59,64
1X67 X 7 times

10 minute run at 80%. this felt pretty ok, and i almost was able to maintain the same pace the whole itme which is good. and i think i ran just over 1K in 5 minutes and felt better at that point then yesterday. so can try to remember this pace.
10 minute row also at about 80%. rowed 2354m.

bcaas

3 eggs, sweet potato

ground turkey
acorn squash

almonds and raisins. so hungry

meatloaf. about a pound.
kale
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