Forum: Workout Logs
12-22-2014, 09:09 PM
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Replies: 238
Views: 40,046
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
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Forum: Workout Logs
12-09-2014, 08:55 PM
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Replies: 238
Views: 40,046
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)
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Forum: Workout Logs
12-08-2014, 07:53 PM
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Replies: 238
Views: 40,046
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)
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Forum: Workout Logs
12-02-2014, 05:28 PM
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Replies: 238
Views: 40,046
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...
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Forum: Workout Logs
07-16-2014, 06:56 PM
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Replies: 238
Views: 40,046
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
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Forum: Workout Logs
06-25-2014, 04:16 PM
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Replies: 238
Views: 40,046
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
...
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Forum: Workout Logs
06-23-2014, 07:00 PM
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Replies: 238
Views: 40,046
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 band)
...
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Forum: Workout Logs
05-27-2014, 06:50 PM
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Replies: 238
Views: 40,046
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
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Forum: Workout Logs
05-14-2014, 05:01 PM
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Replies: 238
Views: 40,046
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
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Forum: Workout Logs
05-07-2014, 05:59 PM
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Replies: 238
Views: 40,046
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
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Forum: Workout Logs
05-05-2014, 03:57 PM
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Replies: 238
Views: 40,046
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)
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Forum: Workout Logs
05-02-2014, 04:08 PM
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Replies: 238
Views: 40,046
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 +...
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Forum: Workout Logs
04-29-2014, 04:58 PM
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Replies: 238
Views: 40,046
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
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Forum: Workout Logs
04-28-2014, 04:22 PM
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Replies: 238
Views: 40,046
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! ...
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Forum: Workout Logs
02-19-2014, 06:05 PM
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Replies: 238
Views: 40,046
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Forum: Workout Logs
02-11-2014, 07:11 PM
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Replies: 238
Views: 40,046
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
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Forum: Workout Logs
02-10-2014, 07:23 PM
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Replies: 238
Views: 40,046
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...
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Forum: Community
09-20-2011, 03:11 PM
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Replies: 18
Views: 34,315
Re: Zach Miller
His blog has been down for a few days. Anyone know what's up?
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Forum: Exercises
06-14-2011, 03:40 PM
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Replies: 40
Views: 10,505
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.
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Forum: Exercises
06-14-2011, 03:12 PM
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Replies: 40
Views: 10,505
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...
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Forum: Nutrition
05-19-2011, 01:53 PM
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Replies: 14
Views: 7,840
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...
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Forum: Workout Logs
04-05-2011, 06:57 PM
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Replies: 238
Views: 40,046
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Forum: Workout Logs
03-12-2011, 11:40 AM
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Replies: 238
Views: 40,046
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Forum: Workout Logs
03-12-2011, 11:39 AM
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Replies: 238
Views: 40,046
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...
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Forum: Workout Logs
03-12-2011, 11:37 AM
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Replies: 238
Views: 40,046
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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