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Re: AEB Workout Log
Way to procrastinate on logging. It's a whole lot more fun to write something that isn't pathetic.
Thursday was a rest day Friday was snatch and C&J practice, working up to 80% (42kg adn 50kg) and then 5 reps there the wod was a bit shorter than Wednesday, 3 rounds of 150m and 10 burpees. 4.47 (I think, it's hard to hear over the rush of blood in my ears) Saturday's competition was good, I hit 115# on the snatch, and failed 120 overhead (again!), I hit 115 on the C&J as well, failing the 3rd of 5 jerks at 120. The 3rd WOD was the powercleans and burpees, which went better than it did last week. 9 of 9 cleans and then 4 of 9 cleans. The final wod I got through 3 of the rounds plus 2 pullups then 9.50 for the run/row. so, so, so tired. Sunday was a rest day, then I backsquatted yesterday and did 50 double unders for time (3.45). I'm still recovering from Saturday (night) Backsquat jumps: 135x5 155x5 165x5 175x5 150x10 150x10 150x10 Today I front squatted (didn't want to snatch wo my oly shoes. I'm weak) and did the metcon: 5 rounds of 1.5 pood AKB, 15 vups, 15 1.5 pood goblet squats. 15 min cap: 4 rounds 4 vups. front squat jumps: 95x5 115x5 135x5 145x5 155x5 |
Re: AEB Workout Log
Now that the holiday is over, it's time to get back on the "becoming EA path".
Friday I got home and we did Standing Lynn, then tabata rowing. I'd gotten approximately 4 hours of sleep the night before, and I was Pie Over, so it went as well as could be expected. Lynn was 68# and strict pullups: 8/3; 7/3; 6/2; 5/2; 5/2 871m on the row. Yesterday was squatting, gymnastics, and oly. Backsquat to a peak of 3 (new PR), and first time using a belt. It was a little weird, but not terrible. 135x3 165x3 185x3 195x3 205x3 215x3 225x3 Gymnastics was handstand walking practice (I'm getting pretty good at this). The metcon was 15 minute AMRAP, 30 steps handstand walking 10 toes to bar (subbed Vups, my left lat still hurts from teh competition), and 5 candle stick rolls to tuck jumps. 5 rounds 19 steps. Oly was snatch work (obvs) 29x2 34x2 39x2 42x1x1 45x1 47x1 (did that foot thing) 49xFxF 49xFxF Sadness.... |
Re: AEB Workout Log
Sunday ended up being a really good day. I started off with the Trap Door football game (SO MUCH FUN), then went to squat and stayed for oly.
I hit a new PR on my triple, and matched my 1RM (185) Front squat jumps: 95x3 115x3 135x3 155x3 170x3 180x3 185x3 (PR) Snatching was good, I hit a new PR at 53kg, failing 55kg super high up. Snatch jumps: 29x2 34x2 39x2 42x1 45x1 47x1 49x1 51x1 53x1 55xF 55xF Cleaning and Jerking was tragic, although it was at that point 3pm and I hadn't yet eaten. I called it after about 30 minutes. I really need to get better at this. C&J jumps: 45x2 45x2 50x2 (bent arms) 55x1xF (clean, no jerk) 58xF (C no J) xF xF (C no J) 61xF (leaving) I do believe I've been shamed into a rest day today. |
Re: AEB Workout Log
Worked on hang snatching today in class. I am not ashamed to admit that I hate hang snatching. I am not, however, sure if this means I should be doing more of it, or not.
Snatch jumps (high hang then hang) 53x1x1 63x1x1 73x1x1 78x1x1 83x1x1 there's really nothing that fun about oly at 6am Metcon was 10 rounds 5 20# dumbell hang snatches right arm, 5 left arm, 5 L pullups, sub strict pullups. I did 2 rounds with pullups, but my left lat is STILL NOT HEALED. I switched to vups. Easier definitely. 10.20 |
Re: AEB Workout Log
Chrissey and I did the Stache Showdown yesterday coming in second, which is really first because competing against Cassie and Record is really just a fight for second.
First event was a barbell turkish get up. I think we opened a little big, but i got 65#, then failed 75# OVER AND OVER. Then sled drag (100#) and buddy carry. Super fun, 9 rounds + 3 We came in second so we "got" to do a 3 minute AMRAP 95# stone to shoulder: 20 S2S (10 each) which was 5 less than C and R. Good times |
Re: AEB Workout Log
After more rest days last week (Thursday and Friday) I went for squatting and gymnastics Saturday.
Back squat triples: 115x3 155x3 185x3 205x3 220x3 226.6xF (2) Gymnastics was handstand walking practice (yay) and then 5 rounds with 30 seconds at each station: handstand thigh slaps, tuck jumps, ab wheel rollouts (Vups for me, saving my lat): 44,42,46,46,45 (222 total) Sunday I went for strongman and hybrid Strongman was farmer carries down and back the gym: 150x60 ft 180x60 ft 210x60 ft I think I need to start working in with the boys Then strict press, EMOM 10 minutes 3 reps: 43x3 53x3 63x3 68x3 73x3 73x3 78xF (2) 73x3 73x3 68x3 The metcon was hard, I subbed ring rows for pullups 800m run 10 ring rows 9 HPCT (95#) 400m run 14 ring rows 7 HPCT 200m run 18 ring rows 5 HPCT 18.15 I went back for Hybrid, which was OK. I'm still terrible at C&J, although I did PR my clean (FINALLY) Snatch jumps: 29x2 33x2 36xFx1 39x2 39x1 42x2 45x1 47x1 50x1 52xF 52Xf 45xF C&J jumps: 45x1xFx1 45x2 45x2 50x2 50x2 55x2 58xF (C no J) 58xF (C no J) 61x1 (clean only) 64x1 (clean only)--2 kg PR on my clean Today we did heavy double back squat and then an 8 minute metcon: 5 front squats on teh minute (55%-60%/95#), then AMRAP double unders. I am forcing myself to string them, so they are even more terrible than usual: 24 DU. Back squat jumps (work up to ~80% then 2 E2MOM for 12 minutes) 115x5 145x3 175x2 195x2 195x2 195x2 195x2 195x2 200x2 205x2 |
Re: AEB Workout Log
I took Tuesday off, then went for Oly on Wednesday. I still suck at jerking.
Snatch jumps: 29c2 34c2 39c2 43c2 46c1xF 48x1 50x1 52xF 52x1 (still felt light enough) 54xF 54xF (seriously!) Clean and Jerk jumps: 45x2 45x2 50x1xF 50xF 45x2 45x2 Thursday didn't have strength, just a 20 minute metcon: 20 minute AMRAP of 600m run, 10 hang power clean (65#), 20 pistols (10 each leg). 3 rounds 1 run. Got hard FAST today was a 3 rep presses alternated with pullups. then 3 rounds 150m stiff arm row and 15 erg facing burpees. 7.30, I should have done this about a minute faster. press jumps: 43x3 53x3 58x3 63x3 68x3 73x3 78xF (2) 68x3 |
Re: AEB Workout Log
yesterday was 3 attempts at max rep kipping pullups (3,2,2) I am stilll horrid at these, AND I managed to hurt myself again. Nicely done.
Then the 7 min of burpees, at which I have managed to regress. 62. Today was a parkour outing, which was fun, but not really much of a workout. |
Re: AEB Workout Log
Backsquat day (best day ever) and 7 minutes of 30 seconds on, 30 seconds off thrusters (63, faded fast, holy heck my shoulders are dead from burpees)
Thruster sets: 13 11 9 9 7 7 7 Backsquat jumps: 115x5 145x3 165x2 185x2 205x2 205x2 205x2 195x2 195x2 195x2 |
Re: AEB Workout Log
Hang snatching today which is much more complicated than regular snatching, but actually made sense today, so win.
Then a 10 minute AMRAP in teams of 3: OHS (53#), Rest, 12 burpees, score being the number of OHS during the 12 burpees the teammate is doing. My team wasn't Rx, but we got 147. I got 80 of those. OHS sets 22 13 15 15 15 Snatch jumps (high hang then hang) 53 68 73 78 83 88 93 98 |
Re: AEB Workout Log
the Rittenhouse run was this weekend (so much fun, and I'm actually sore), then capture the flag sunday.
Today was backsquatting and OpenWOD 12.6 (3 65# thrusters, 3 C2B pullups, 6, 6...) subbing ring rows for the pullups. through 15 thrusters, 7 ring rows. Backsquat jumps: 135x5 165x3 195x2 215x1 230x1 240x1 250xF |
Re: AEB Workout Log
That metcon was brutal.
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Re: AEB Workout Log
high hang to hang snatch complex and Jeremy (which I love): 5.45 at 53#
Snatch jumps: 53 63 73 83 93 98 103 |
Re: AEB Workout Log
split jerking and 7/7/7 65# push press + burpees: 7.42 (previous best time 7.25)
Jerk Jumps: 73x2 93x1 113x1 128x1 138xF (I cannot commit to jerking) |
Re: AEB Workout Log
vacation plus laziness = lots of days of posting.
12/27- front squat doubles EOMOM and 3 Rounds for time of: Row 250m, 15 20# Dumbbell Push Press, 15 Ring Rows. got hard FAST 7.12 front squat jumps: 95x2 115x2 130x2 145x2 155x2 165x2 165x2 165x2 165x2 165x2 Oly ( I forgot how to snatch) 29x3 34x2 39x2 42xfx1 42xfx1 42x2 45x1 47x1 49xfxf (2 pulls) 12.28 peak set of 3 on the ring dip (forgot to write jumps) mini band 10 rounds of: 30 seconds of strict pullup 30 seconds pushups 30 seconds of Rest 5/5 3/3 3/4 3/3 3/4 3/3 2/3 2/3 2/3 2/3 28/34=62 reps 12.29 open wod from last year, 15 minute AMRAP 9 deadlifts (100#), 12 hand release pushups, 15 20" boxjumps: 7 rounds 1 pushup then double under practice. now getting a few strung together without singles, but then I fail and get super frustrated. 12.30 Oly (still can't snatch) 29x2 34x2 39x1x1 42xfx1 45x1x1 48x1 50c1 52xf 52xf 45x1xf 45x1 47xf Hate C&J 45x2 45x2 50x2 50x2 50x1 50x1 50xf (jerk) 50x1 12.31 backsquat (horrible today WTF) 135x5 165x2 185x2 195x2 195x2 185x2 185x2 500m row cash in/cash out, then 3 rounds for time 20 45# jump squats, 20 1pood AKB. 12.18. I'm regressing as we speak |
Re: AEB Workout Log
rest day on Tuesday then Oly Wednesday.
Snatch jumps: 29x2 34x2 39x2 42x2 45xFx1 48xf 48xf 48x1 48x1 48x1 45xfxfx1 Yesterday was single leg squat work, sets of 5. Worked up to 7.5# plate hold. Metcon was 12 minute AMRAP of 10 pistols, 10 vups. 7 rounds 8 SLS. Today was muscle up work (ha). metcon of 3 rounds 20 125# deadlifts, 10 1 pood single arm OHS. 5.47 |
Re: AEB Workout Log
After taking basically all last week off, it's great to be back.
Oly on Sunday (nothing great here, but not terrible) Snatch jumps: 29x2 34x2 39x2 42xFx1 45x1 48xFx1 50xfxf 50xfxf 50xfxf 50xfxf C&J jumps: 45x2 45x2 50x2 55x1 55x1 58xf (c no j) 58x1 58xfxf (c no j) Monday was pause front squats and then tabata HSPU (pushups for me) - 24- followed by 2 minutes single leg squats (30) pushup sets--7,4,3,4,3,3,2,2 Squat jumps: 95x2 115x2 135x2 145x2 150x2 155x2 165x2 Back for gymnastics in the evening to practice kipping. I didn't hurt myself, so win, but still sucked. My shoulders hurt a lot today. Push press today (so hard w sore shoulders) and I didn't do great here, but also not terrible. then 7 min cap, EMOM 7 33# jump squats, then double unders (goal 100, got 35). I think I need to accept that I can't yet string them together and stop trying during metcons. Push press jumps: 53x3 73x3 88x3 98x3 103xf 103xf (2) |
Re: AEB Workout Log
Oly last night was horrid, didn't get above 41 (useless) but squatting was good.
Snatch jumps: 29x2 34x2 39xfx1 39xfx1 41xfx1 41x2 41xfxf 36x2 36x2 36x2 36x2 Squat jumps: 115x2 145x2 175x2 195x2 210x2 220x2 230xF (1) Today was power cleans and a really fun team wod: 8min amrap of 20# dumpbell push presses and box jumps for a total number of box jumps. MM, Lindsay, and I killed it: 217 Clean jumps: 63x2 83x1 103x1 113x1 123x1 133x1 (still felt really light, but time ran out) |
Re: AEB Workout Log
So today was hard. 20 rep backsquats are no joke and the metcon (AMRAP 15 min of 400m run, 20 burpees, 20 steps OH lunge 35#, 500m row) was killer. 1 round, 225m row
Backsquat jumps: 135x3 155x3 170x20 (5# more than October 1) |
Re: AEB Workout Log
Yesterday was JV practice:
HSPU work (hilarious) 3RM for C&J--113 because I just gave up on anything higher 60 wallballs in as few sets as possilbe (25, 20, 15) 5 minute AMRAP of 95# frontsquat 5 C2B pullups (also hilarious) 100 double under cash out. These took awhile, but I did double single single... still need to get the rythem to do them consistantly. Oly today, snatch still terrible, but a 1kg PR on the clean. Should have been 2, but I was really tired. I could not deal with jerking today. Snatch jumps: 29x2 34x1xf 38x2 41x2 44x1 46x1 48xfxf 48x1 50xfxf 50xfxf 50xf 45x1 clean jumps 45x2 50x2 53xfx1 56x1 59x1 61x1 63x1 65x1 66xf 66xf Tomorrow is likely a rest day |
Re: AEB Workout Log
Push pressing yesterday, great until I gave up. The metcon was 6 rounds of 30 seconds 20# dumbell strict press, 30 seconds double unders. 89.
Push press jumps: 63x2 83x2 93x2 103x2 108xfx2 113xf Today was deadlifting (first time in forever) also good until I gave up. Metcon was 3 rounds of 1 minute each: wallballs, deadlifts (110), and bar facing burpees: 112 Deadlift jumps: 115x2 145x2 175x2 195x2 215x2 225xF Back for oly tonight |
Re: AEB Workout Log
Snatching was a disaster, this period needs to end.
Today was power cleans (went well) and a 12 minute AMRAP with MM: 3 push presses (83#), 6 hang cleans, 9 box jumps: 12+7BJ Clean Jumps: 83x2 103x1 113x1 123x1 133x1 133x1 138x1 143xF |
Re: AEB Workout Log
Skipped logging for a while:
Friday was muscle up work (ha!) and then a team WOD of 18 minute AMRAP 500m row and then backsquats from the floor during that time (115) and rest. I was with Corey and Steph, we got 171. Saturday I did the gymnastics seminar where I managed to KILL my pecs. Womp womp. Took Sunday off, then Monday subbed failed at front squatting, then did 100 double unders in place of the 1000m row and 50 SLS. 7.57 Yesterday I subbed everything: backsquats for push presses and air squats (105) for tabata burpees, but did the 5 minutes of DU (74) backsquat jumps: 125x3 155x3 175x3 195x3 205x3 Today I subbed glute bridges for deadlifts and then row for calories and 75# front squats for Fran: 6.26 Glute bridge jumps: 135x5 165x5 195x5 225x5 255x5 285x5 305x5 325x5 345x5 |
Re: AEB Workout Log
Front squatting yesterday wasn't great.
Front squat jumps: 95x3 125x3 145x3 165x3 180xf (1) 180xf (1) 165x3 Backsquatting today was much better, then 50 lateral squat thrust box jumps for time (8.24), which means top of a push up, then an air squat, lateral 20" box jump. Back ssquat jumps: 135x3 165x2 195x1 215x1 230x1 240x1 250xF (omg this was horrid) 250x1 (PR) |
Re: AEB Workout Log
muscle up work clearly wasn't ahppening, so I did a bunch of ring rows.
Also, changed the metcon from "nate" to a 20 minute amrap of 2 155# front squats, 4 broad jumps, 8 GHD situps: 9 rounds 4 broad jumps. I'm ready for my body to heal. |
Re: AEB Workout Log
2k row today, 8:36.4 and then 50 double unders, which I can now string together, even after the row. Progress.
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Re: AEB Workout Log
Backsquatting for 5 and a team WOD today: backsquat at 75% of the day's max, 30 steps walking lunge, rest. score is number of squats. Worked with Mike Mack and Lucy at 150#. 123. This was way harder than I expected.
Backsuat jumps: 115x5 145x5 165x5 185x5 195x5 205x5 |
Re: AEB Workout Log
No weighted pullups for me (womp womp), just ring rows, but I was able to power clean the 75# weight just fine.
8 rounds of 30 seconds on, 30 seconds off: 82 Rounds: 13 11 11 10 10 9 9 9 |
Re: AEB Workout Log
OHS work today and a metcon of 3 rounds: 10 front squats (95#), 10 bar lateral burpees (which I cna do again), and 20 double unders (which I can string together). 8.42
OHS Jumps: 45x5 65x5 85x5 105x5 120x5 130xF (couldn't get it up, but I actually tried, so progress) |
Re: AEB Workout Log
Excellent oly class last night. Cleaning felt easy and great, which is abnormal.
I pr'd twice, by 5kg total, and maybe could have done one more. My elbows were'nt coming around fast enough. I started extra light as I didn't expect this to be a good day (pecs are nearly healed, but still). Since I started cleaning like I was doing touch and go crossfit, this was probably a good idea. Clean Jumps 35x5 40x2 45x2 50x2 55x2 59x1 62x1 65x1 67x1 70x1 |
Re: AEB Workout Log
went to foundations last night to squat and do single arm push presses. Stayed fairly light on the squats, but got heavier than I expected on the presses. I scaled the metcon to ring rows (but I can do pushups again!) 21-15-9 2pood goblet squat/ringrows. 2.48. Then I did 70 double unders.
Squat jumps: 95x5 115x5 135x5 145x5 Push press jumps (each arm) 20#x5 12kgx5 16kgx5 45#x5 45#x5 Today was a long chipper, 2 min AMRAP of each movement, 2 min rest. It was actually fun, the rest made it not so terrible. 259 total. Row for calories (35) Wallballs (40) OHS (32) Ring Rows--scaled (49) 1pood AKB (44) 24"BJ (25) Row for calories (34) |
Re: AEB Workout Log
way to destroy me on those OHS.
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Re: AEB Workout Log
way to procrastinate writing.
Saturday was JV practice, where I did 48 snatches at 63# in a 6 minute 30 second on/30 second off thing. Then 3 rounds + 4 wallballs of a 5 108# cleans, 10 GHD situps, 15 wallballs in 15 minutes then 290 double unders with Chrissey and MM in a 6 minute amrap of double unders, rest, 25 airsquats. Sunday was oly (not terrible) Snatch jumps: 29x2 34x2 39x2 39x2 42x2 45x1xF 47x1 49xFx1 51xfxf 51xf 51x1 Clean jumps: 45x2 45x2 50x2 55x2 58x1 61x1 64x1 67xF 67xF 67xF 60x1xf 60x1 Tuesday wasweighted pullups, I stayed light and did several sets of 3 at lightband +5 Metcon was EMOM for 10 minutes 3 OHS, 3 high hang power snatches (63#) and then amrap airsquats: 152 airsquats Wednesday was OHS and then 15 ring rows, rest, ring dip for 15 minutes (with Chrissey and MM): 108 ring dips (I used the mini band throughout) OHS jumps: 73x3 93x3 103x3 113x3 123xf 123x3 then oly last night. Snatch jumps: 29x2 34x2 39x2 43xfx1 46x1 46x1 49xf 49x1 51xfxf 51xf 51xf 45xfx1 today was a 1 push press and 2 jerk complex (barf) then a pretty fun metcon: 8.28 20 115# front squats 30 24" box jumps 40 1 pood AKB 50 wallballs Jumps: 63 83 103 113 123xF 123xF (sigh) |
Re: AEB Workout Log
Slacked on logging for like a month, but I finally PR'd my snatch again at 55kg today. So that was awesome. I failed 71kg on the clean 3 times which was OK as it took 90 minutes to get a snatch PR.
I'm going to ignore everything else that happened because I don't feel like writing it, but we did Kelly yesterday and I got 4 rounds +1 run. yikes. Here's to being a functioning adult and logging again. |
Re: AEB Workout Log
cleaned in oly yesterday, and my rack just isn't fast enough sometimes. I failed 69 repeatedly.
Then did strongman, which is so fun, as always. Stone work and tire flips, then a team metcon of 10 minutes of 95# stone to shoulder while a partner does 6 tire flips and in and out jumps and one rests. We got 51 S2S. My back hurts a little today so I'm probably resting. |
Re: AEB Workout Log
It's Open time again. 13.1 is basically a combination of 12.1 and 12.2, and surprisingly fun, even though I really cannot use my shoulders.
17 minute AMRAP: 40 burpees to a 6" touch 30 45# snatches 30 burpees 30 75# snatches 20 burpees 30 100# snatches 10 burpees max reps at 120# I got through the 20 burpees (150 reps), and I think if I do it again I can at least touch the 100# bar. |
Re: AEB Workout Log
Today was ring dip work in sets of three for 6 sets. I stuck with the mini band because I a) suck at ring dips and b) have to repeat 13.1 tomorrow
metcon 5 rounds total of 30s on, 30s off each movement row for calories handstand hold 56cal total--didn't note splits |
Re: AEB Workout Log
Repeated 13.1, and was fast(er) enough to fail 100# twice. I can't move my arms.
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Re: AEB Workout Log
went to beach season yesterday for Lynn to try to work out the pain of Saturday. I think it was a bad choice.
Today was front squats and a run 200m/RKB for 8 minutes. MM and I got 211 RKBs Front squat jumps: 95x3 125x2 145x1 170x1 |
Re: AEB Workout Log
Good oly session yesterday, my new goal is to work on moving my knees out of the way, not the bar around my knees. Snatch pr at 56kg. Cleans were good until I SLAMMED myself into the bar. Ouch.
Snatch jumps: 29x3 29x2 35x2x38x2 35x3 (knees) 39x2 42x2 45x2 48x1x1 51x1 54x1 56x1 clean jumps--deadlift to practice knees then clean 45x2 45x2 50x255x2 60x1xf (knees and banging) 60xf (banging) |
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