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Old 03-30-2014, 07:04 AM   #231
Leila Ely
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Re: Leila's CFCC Log

Sun 3/30

Back squat

5x70
4x90
3x100

EMOM for 5 mins - 2x110

5 rounds - 20 1PD KB swing, 3 push ups off the bench - 4:17 (about 10 to 15 seconds rest between rounds)
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Old 04-01-2014, 12:57 PM   #232
Leila Ely
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Re: Leila's CFCC Log

Taking a second pass through the last 6 weeks of programming to see where I can improve

Week 1 Day 1 (2)

Tues 4/1

B. STRENGTH: Back Squats - spend 8 minutes getting as many reps in as you can at [90-100]# (based on your level of comfort for that day). (10-12 minutes)

3x5x90
3x3x90
4x3x100

Slow today.

C. RECOVERY: For 5 minutes: 30 seconds of RKSwings, 30 seconds of front planking. Just spend as long as you can in the plank, break when you need to. (6 minutes)

98 swings
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Old 04-07-2014, 07:10 AM   #233
Leila Ely
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Re: Leila's CFCC Log

Mon 4/7

Week 1 Day 2 (Feb 2)

(compare to 1/26)

B. STRENGTH: EMOM for 16 minutes: odd: Snatch Grip Barbell RDL (bring this to right below the knee) - 5 reps going up or down as needed throughout the EMOM (start where you can as this is the first week), even minutes: 3-5 Perfect Push-ups (16-18 minutes)

RDL - switched to "regular" DL grip on the RDL after first round - thumb on my left hand has been bothering me and the snatch grip really irritated it

5x40
2x5x50
5x60
5x70
5x80
2x5x90

Pushups - one set of 3, seven sets of 4

C. RECOVERY: AMRAP in 5 minutes: 10 Russian Kettlebell Swings, 10 Air Squats (6 minutes)

7 rounds plus 10 swings and 5 squats (compare to 7 rounds)
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Old 04-12-2014, 07:57 AM   #234
Leila Ely
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Re: Leila's CFCC Log

Sat 4/12

Week 1 Day 3 (2)

Been inconsistent because of the new job - going to try to get back on track this week.

B. STRENGTH: Pause Back Squat - take an 8 minute period resting as needed and complete as many squats as you can with good form at 110#. (10 minutes)

Warmed up with
5x70
3x90
3x100

Then 21 reps @ 110 during the 8 minutes
1x3
5x2
8x1

Same number of reps as 1/29 but I think that's decent given that I haven't been putting in as much volume.

C. RECOVERY: AMRAP in 3 minutes (AGAIN!) Burpees. (4 minutes)

39. These felt super slow. Not as good as 1/29 (41) but better than my first score (37).
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Old 04-19-2014, 07:50 AM   #235
Leila Ely
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Re: Leila's CFCC Log

Sat 04/19

Brutal migraine last night but trying to get back on track this week

Week 2 Day 1 (2)

B. STRENGTH: Pause Front Squats, work up to 95 x 3 x 3. (15 minutes)

FS

5x70
3x80
3x90

then pause FS - 2x3x95, 3x100 - 100 was heavy for these

C. RECOVERY: 40, 30, 20, 10 reps of: Russian Kettlebell Swings - every time you rest complete 3 Perfect Push-ups (8 minutes)

Added an extra pushup per set, so 4 sets of 4 PU - 4:28 (versus 5:45? on 2/1) - this seems like kind of a huge improvement but ok.
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Old 04-20-2014, 08:06 AM   #236
Leila Ely
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Re: Leila's CFCC Log

Sun 4/20

Week 2 Day 2 (2)

B. STRENGTH: EMOM for 16 minutes: odd: Barbell Good Morning (I'm thinking you remember these but basically, squat stance, slight bend in the knee, keep your abs tight while you send the hips back, squeeze your glutes to finish) - 5 reps going up or down as needed throughout the EMOM (start super light), even minutes: Pendlay Rows - 5 reps (in deadlift position - row the bar to your chest - usually the same load as GM) (18 minutes)

Pendlay
30
40
2x50
3x55
60

Good mornings

30
40
50
4x60
65

60 was pretty much max effort on the pendlay rows. 65 felt heavyish, maybe should have pushed to 70

AMRAP 5 min TGU

I did 5 each side w/ 25 lb dumbbell, but my left wrist was really bothering me on these so I stopped there. meh.
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Old 04-23-2014, 05:43 PM   #237
Leila Ely
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Re: Leila's CFCC Log

Wed 4/23

Week 2 Day 3

Just the back squats, skipped the conditioning

5x70
4x90
3x110
4x2x120
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Old 04-26-2014, 07:50 AM   #238
Leila Ely
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Re: Leila's CFCC Log

Sat 4/26

Week 3 Day 1 (2)

B. STRENGTH: Front Squats, work up to 105 for 3 sets of 2 reps. (15 minutes)

Worked up to 110 this time through

5x70
4x90
3x100
3x2x110

C. RECOVERY: "Leila's Fran" : 21-15-9 reps of: Rkettlebell swings/burpees (5 minutes)

4:46 - better than 5:17 the previous time
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Old 04-27-2014, 08:01 AM   #239
Leila Ely
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Re: Leila's CFCC Log

Sun 4/27

Week 3 Day 2 (2)

B. STRENGTH: EMOM for 16 minutes: odd: Snatch Grip Romanian Deadlift - 5 reps - try to go a little heavier than Week 1, even minutes: 3 reps of Push-up Negatives (lower yourself as slowly as you can to the floor) (18 minutes)

"regular" grip RDL

40
50
60
70
80
90
2x100

8 sets of 5 push up negatives

C. RECOVERY: For time: 1-minute plank, 100 Rkettlebell swings, 1-minute plank (8 minutes)

5:31. RKS 35-35-15-15 - better than previous 6:07
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Old 04-28-2014, 08:33 PM   #240
Erin Davidson
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Re: Leila's CFCC Log

Quote:
Originally Posted by Leila Ely View Post
Sat 4/26

Week 3 Day 1 (2)

B. STRENGTH: Front Squats, work up to 105 for 3 sets of 2 reps. (15 minutes)

Worked up to 110 this time through

5x70
4x90
3x100
3x2x110

C. RECOVERY: "Leila's Fran" : 21-15-9 reps of: Rkettlebell swings/burpees (5 minutes)

4:46 - better than 5:17 the previous time
YAY! Big PR!!!
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