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Old 03-15-2013, 08:48 AM   #931
Amber Baird
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Re: Rachel's workout log

Seriously. You are a beast
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Old 03-18-2013, 08:08 AM   #932
Rachel Baratz
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Re: Rachel's workout log

Thanks Chrissey and Amber...we all have a few things we're good at.

3/18/13

Strength

Front Squat up to a peak of 1
75x5 (R hip flexor felt REALLY sore out of nowhere; no idea what happened - lacrosse ball the heck out of the R glute between sets, which really helped, but will need to keep an eye on this)
105x3
105x2 (repeat to check hip)
125x1
140x1
145x1

Today, the weight felt impossibly heavy. Not sure why, but Kristen and I both felt the same way on our bar. "Why the $#%^ is this so heavy?!?!?" This was about 20# off my peak from last week (163.)

Strength 2
EMOM 3 sec paused front squat - 75-80% of today's peak
3 reps, 2 reps, 1 rep, 2 reps, 3 reps
Used 115#
These actually felt better as we went along

Metcon
30-20-10
Thrusters (40% of today's peak) - used 58#
Pullups
10:18 rx'd

We started this super late, and I was worrying about getting to work...while this should have pushed me to move faster, I still took a ton of rest.
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Old 03-21-2013, 11:51 AM   #933
Rachel Baratz
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Re: Rachel's workout log

3/20/13

Neural recharge day

5-7 rounds
Tire pull 50ft (100#) - I used 70#
5 jump squats
Burpee sprint

Can't remember my exact times, but I did 5 rounds and got faster each time, thanks to Record yelling at me.


3/21/13

13.3

AMRAP 12 min
150 wallballs (20/14)
90 DUs
30 MU

I only got 142 wallballs. I'm really disappointed with this, although I shouldn't have expected much difference since the last time I did 150 wallballs, it took me well over 14 minutes. I just REALLY wanted to get to do the DUs and try for at least 1 MU. Oh well...wallballs continue to be my nemesis. Perhaps I will add these to my daily life so I can eventually not dread EVERY workout that has them....just rep 10-20 a day to increase efficiency and accuracy? Hmmmm....maybe.
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Old 03-28-2013, 01:26 PM   #934
Rachel Baratz
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Re: Rachel's workout log

3/22/13

Strength

Ring dips x 3 - 6 sets in 12 min
+7.5
+15
+22.5
+27.5
+32.5
+35 PR

Metcon
AMRAP 12 min
4 press
8 DL
12 FS
beginner - use 35#, intermed - use 53#, advanced - use 73#
I used 53#

9 rounds


3/25/13

Strength

Front Squat up to a peak of 1
Did 75x5 then stopped because my right hip didn't feel right. Erin did a whole bunch of painful massage/manipulation -- it helped but still feels not quite right.



3/26/13

Strength

3 snatch press/3 hip thrust
30/103
40/123
45/143
50/163
55/183
60x2 (f on 3)/203 (PR for hip thrust)

Metcon
4 rounds
45 sec on/15 sec rest
DB thrusters (45/20)
T2B

110 reps total



3/27/13

Neural Recharge

Flipped the 200# tire; couldn't get the 400# tire -- felt weird on my hip so didn't try more than twice

Metcon
Tabata Row immed followed by
Tabata Recoiled medball stomps (used 10# ball)
25 quality box jumps

Record only tabata row - 780m



3/28/13

13.4

AMRAP 7 min
Ascending ladder 3, 6, 9, 12.....
Clean and Jerk
Toes to Bar
(135/95)

Got a total of 21 reps (through the round of 3 and 6, then 3 C&J in the round of 12)

This was a HUUUUUGE mental victory for me. I've never used 95# in a metcon where the weight had to be taken from the floor. Also, I am a big head case when it comes to Olympic Lifting...so even though my max is 100#, I know this isn't limited by strength, but just technique and willingness to pull myself under the bar. So, even though this is NOT a lot of reps...for me, this was a hugely awesome score.
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Last edited by Rachel Baratz; 03-28-2013 at 01:55 PM.. Reason: forgot a day
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Old 04-15-2013, 08:24 AM   #935
Rachel Baratz
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Re: Rachel's workout log

4/5/13
Metcon only

1k row
20 GHD situps
750m row
40 T2B
500m row
60 situps

20 min cap

Waited at least 4 minutes (by the clock) for the GHD and then to get back on the rower for the 750m row.

23:32


4/8/13
Metcon only


AMRAP 20 min
20 back squats (use 40-50% of your back squat)
800m run

3 rounds + 20 BS in 18:56; did not go back out for another run. Used 75#


4/9/13-4/14/13 - SIIIIIIICK - the sickest I've been in a long time. This may have been the longest break from working out I've taken since I had Ethan 2.5 years ago


4/15/13 - first day of "leveled" classes, and first day back after an entire week away

Strength

Back squat - light peak of 1
85x3
105x2
125x2
145x1
155x1
155x1

R hip still weird but not worse as we go along.
First day back in the gym in over a week
Cracked a rib/pulled an intercostal muscle from coughing
First time really back squatting in FOREVER
Worked up to 85% of prev max, which isn't bad for day 1 (I guess)

Cluster - supposed to be EMOM 7 min but running out of time
Did 1, 2, 3, 2, 1 reps q45-ish seconds based on Erin's count
Used 125# (80% of today's peak)

Metcon
3 rounds
400m run
20 burpees
10:23

Legs felt like lead going straight from the back squat cluster into the first run. Tried not to go all out on the run so that my lungs wouldn't freeze and make me cough even more. Definitely didn't feel great, but did the burpees straight through, which was my initial goal. Good to be back...started getting REALLY cranky, depressed, and stupid/irrational/body stuff that happens when I'm out of the gym for too long.
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Old 10-10-2013, 03:27 PM   #936
Rachel Baratz
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Re: Rachel's workout log

Workout log cover is torn - got a new one, but wanted to document benchmarks and PRs here so I can look back:

Annie - 12/19/12 - 7:00*
Angie - 5/12/13 - 23:58*
Cynthia - 6/26/13 - 5rd + 1MU*
13.2 - 8/7/13 - 212 reps
Elizabeth (power) - 5/26/13 - 21:53*
Four Wise Men - 8/15/13 - 4rd + 1MU* (20 min cap)
Fran - 4/1/13 - 5:22*
Grace - 7/17/13 - 14:19*
Helen - 3/10/13 - 10:59*
Jeremy - 2/27/13 - 6:39*
JT - 8/29/13 - through 2 of 9 ring dips in 15min (did 21 HSPU in rd of 15)
Kelly - 3/1/13 - 4rds + 1run in 30min
Murph - 5/27/13 - 45:13*
My Lucky Dragon - 8/21/13 - 3rd + 3MU* (20 min cap)
30MU for time - 7/3/13 - 24 in 17:30
30 Manmakers for time - 11/28/12 - 9:57 with 20# DB
Midtown Mile - 7/29/13 - 7:28
Nasty Girls - 7/24/13 - 20:36*
Nicole - 10/2/13 - 93 pullups
Rankel - 8/14/13 - 5rd + 4DL*
Roxanne - 12/6/12 - 4rd*
Sprockets - 5/17/13 - 10:15 with 12kg KBs
Tabata Squats - 9/6/13 - 161
2k row - 8/26/13 - 9:02


Front Squat - 1/7/13 - 160x1
Back Squat - 7/29/13 - 182x1
Back Squat x 20 - 1/18/13 - 125
Back Squat x 10 - 1/11/13 - 135
Deadlift - can't remember date - 215x1
OHS - 2/20/13 - 108x2
Hang Snatch - 7/2/13 - 75x1
Snatch - 7/3/13 - 73x1
Klokov - 7/29/13 - 72
Power Clean - 5/16/13 - 103
Clean - 5/23/13 - 110
Shankle - 6/20/13 - 98
Press - 10/8/13 - 82x1
Bench Press - 8/20/13 - 100x3
Bench Press - 8/27/13 - 107x1 (I think this is a PR, or at least ties it)
Split Jerk - 2/28/13 - 103
Push Press - 1/15/13 - 93x3
Ring Dip - 3/22/13 - +35x3

I'm sure there are many more things to remember, but this will at least be a good reference point!
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Old 12-03-2013, 06:00 AM   #937
Jessica Weather
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Re: Rachel's workout log

Pretty sure that deadlift PR has since been SHATTERED...!

Also, your Fran is ridiculous. This is me bowing down:
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Old 12-03-2013, 08:23 PM   #938
Erin Davidson
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Re: Rachel's workout log

This is AWESOME! What great progressions, Rach. Mind if I repost?
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