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Search: Posts Made By: Emily Maisannes
Forum: Workout Logs 12-22-2014, 09:09 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm up

250 m erg

3 rounds of

15 band pull aparts
8 Spiderman lunges with lift (L+R)
10 dolphin push ups
Forum: Workout Logs 12-09-2014, 08:55 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm-Up
3 Rounds of
15 Band Good Mornings
15 Squats
10 Hip Bridges

Prep
1 x 10 RDL w/ bar + 6 Step Ups
1 x 5 DL + 6 Step Ups (135)
1 x 5 DL + 4 Box Jumps (155)
Forum: Workout Logs 12-08-2014, 07:53 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm-Up
3 Rounds of
4 Spider Lunge w/ Reach Up
8 Supine Scorpion
4 Alt-T Push-ups
8 Prone Scorpion
4 Rolling Split Straddles

Strength
EMOM 12 Minutes (4 Rounds each)
Forum: Workout Logs 12-02-2014, 05:28 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Yeah, I suck at logging. I've been traveling so much that I haven't been able to work out a lot. Boo me! I just have no motivation to do any kind of workout in my hotel room. Ugh.

But something...
Forum: Workout Logs 07-16-2014, 06:56 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Poop... From Monday:

Warm-Up
3 Rounds of
10 Spider Lunges
10 Supine Scorpions
10 Squats
3-2-1 Band X Walk
then,
1 Minute SLF w/ER each side
Forum: Workout Logs 06-25-2014, 04:16 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm-Up
2 x 12 Squats + 6 Over-Under Scap Touches + 12 Spider Lunges + 6 Bird Dog Push-Ups

Mobility
1min Standing Band Resisted Lat/Tri Stretch
1min Reverse Hand Wrist Stretch on floor

Strength ...
Forum: Workout Logs 06-23-2014, 07:00 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm-Up
2 rounds of
40 High Knees in Place (20/side),
20 Spider Lunges (10/side),
20 Supine Scorpions (10/side),
10 Over-Under Scap Touches/side,
10 OH Band Pull-Aparts (light weight...
Forum: Workout Logs 05-27-2014, 06:50 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
5 Hips-to-Wall

Strength Deadlift (35 minute time cap)
Prep Sets:
1 x 10 RDL w/ bar only
1 x 5 @ 85
Forum: Workout Logs 05-14-2014, 05:01 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

From yesterday:

Warm-Up
3 Rounds of
10 Pause Squats
10 Band Pull-Aparts
10 Alt Lunge and Twist
10 Hips to Wall

Prep
Forum: Workout Logs 05-07-2014, 05:59 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm-Up
3 Rounds of
10 arm circles each direction
10 push-ups
5 hanging scap retractions
10 wrist circles/direction
10 supine scorpion
5 dolphin pushups

Mobility
Forum: Workout Logs 05-05-2014, 03:57 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm-Up
2 Rounds of
5 Inchworm-in-Place
10 Supine Scorpion
5 Hanging Scap Retractions
10 V-Ups

Strength (20 minute time cap)
7 x 5 Pendlay Rows (75, 75, 75, 85, 85, 85, 95)
Forum: Workout Logs 05-02-2014, 04:08 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm-Up
3 Rounds of
15 Jumping Jacks
5 PVC Dislocates
15 Dumping Jacks
5 PVC OHS

Prep
1 x 1 Snatch (3) Pause extension + 4 Snatch Hang Hi Pull (bar only)
1 x 1 Snatch (3) Pause extension + 3 Snatch...
Forum: Workout Logs 04-29-2014, 04:58 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Warm-Up
2 Rounds of
20 Jumping Jacks
10 Supine scorpion
20 Mountain Climbers
10 Hips to Wall
20 Squats
10 Scorpion

Deadlift
Forum: Workout Logs 04-28-2014, 04:22 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

District CF wasn't close enough to make it sufficiently convenient to make it more than twice a week, so as luck would have it, one of my favorite CFers opened an affiliate right down the street! ...
Forum: Workout Logs 02-19-2014, 06:05 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

(From yesterday)

Front squat

10 @ 45
10 @ 45
5 @ 65
3 @ 95
2 @ 115
1 @ 135
Forum: Workout Logs 02-11-2014, 07:11 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

Shoulder press
3 sets of 8 @ 50

High bar squat
3 sets of 6 @ 135

AMRAP in 15

20 wall balls @ 8
15 box jumps @ 20
Forum: Workout Logs 02-10-2014, 07:23 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

After a torn disc in my neck, having another coach pass away, two consecutive foot injuries (unrelated to training), losing access to a CF affiliate, and a whole host of other excuses, it isn't like...
Forum: Community 09-20-2011, 03:11 PM
Replies: 18
Views: 33,690
Posted By Emily Maisannes
Re: Zach Miller

His blog has been down for a few days. Anyone know what's up?
Forum: Exercises 06-14-2011, 03:40 PM
Replies: 40
Views: 10,004
Posted By Emily Maisannes
Re: Active Hip in Squats

Agreed, and don't get me started on med ball cleans, but those weren't what this thread was about.
Forum: Exercises 06-14-2011, 03:12 PM
Replies: 40
Views: 10,004
Posted By Emily Maisannes
Re: Active Hip in Squats

Ohhh boy, so here we go. I agree with both, kinda. I find that a lot of novice lifters hear the "toes out" bit, but their hip abductors are so weak that they can't drag their knees out over their...
Forum: Nutrition 05-19-2011, 01:53 PM
Replies: 14
Views: 6,603
Posted By Emily Maisannes
Re: Critique my diet

Chew your food. If it has an ingredients list, don't put it in your mouth. Don't make things so complicated for yourself. Eat less often. Make your meals big enough with enough meat and eggs so...
Forum: Workout Logs 04-05-2011, 06:57 PM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

I know, I'm horrible about logging.

Dead lifts:

95x10
135x5
145x5
170x15

3 rounds of:
Forum: Workout Logs 03-12-2011, 11:40 AM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

I know, I know. I have worked out more than this, but I have been a slacker about posting.
Forum: Workout Logs 03-12-2011, 11:39 AM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

From 3/9

5 front squats at 135 pounds
15 ring rows (my shoulders are just a couple of inches off the floor so I'm pulling almost perpendicular)
10 box jumps at 26"

As many rounds as possible in 15...
Forum: Workout Logs 03-12-2011, 11:37 AM
Replies: 238
Views: 35,453
Posted By Emily Maisannes
Re: Emily's workout log

From 3/2

"Christine"

500m erg
12 dead lifts at 135 pounds
21 box jumps at 20"

3 rounds for time
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