A New Beginning

[Emily Warners]

Did CF briefly in '07. I've been almost exclusively running since then. Now coming back stronger than ever.

12/29: started things off right with Fight Gone Bad
45# for lifts . don't know the weight of the ball. didn't count reps.

1/2: Press 1-1-1-1-1, Push press 3-3-3-3-3, Push Jerk 5-5-5-5-5

SP: 70f, 55, 60, 65, 65 (PR 75)
PP: (?) 55, 60, 60, 65, 65
PJ: made it to 65? form needs practice

1/3 Ran 2.5 miles with the boyfriend.

1/5: Dead Lifts: 3-3-3-3-3
115 - 135 - 155 - 165 - 175? I think I finished 5 rounds.
It sure felt good!

1/7: Climbed at our gym and learned to belay. Made my first 5.9!

1/9: Ran 3.5 miles with Anne, my best running partner. Felt great.

1/14: Front Squats 5x5
45, 65, 75, 85, 90
=AWESOME! I've never done this one so I'm proud.

1/15: (I remembered it a bit wrong, but as Rx'd: 95# Thrusters 5 reps, 95# Hang Power Cleans 7 reps, 95# Sumo Deadlift High Pulls 10 reps. Max reps in 20 minutes.)
I did 45#: 7 reps Thrusters, 10 reps Hang Power Cleans, 15 reps SDHPs - 20 minutes. I got 3 full rounds 1 round just thrusters and cleans.
I had not done the Hang Power Cleans much before, and I wanted to practice. Then when I watched the video again, I realized I was going into a full squat . . so that's a Hang Clean I guess. I need to confer with my trainer.

That's all for this first looong entry. Until next time...
EM

[Wendy Pace]

Yeah girl! Wish you could've been my partner this morning for the workout. But I know you're having fun with your family. Have a great trip!

[Emily Warners]

CF wasn't a priority while I was in Michigan over the weekend, but I wish I could've gotten my brothers to the gym with me. Oh well

1/22: 3 1/2 miles of walk/run/sprint with Anne. We wanted to spice up our usual run. I'm feeling it today.

[Wendy Pace]

Yeah! Get it! Did you do the 50-40-30 deadlift workout today?

[Emily Warners]

OK. I was really wishin for my man today. scaled.
1/23:
40 reps Deadift 85#
30 push-ups
30 box jumps
30 push-ups
40 reps Deadlift 85#
ran a half mile
All proper push-ups. Took 23min.
Scaled back because I forgot to row to start and then both rowers were occupied when I finished. I feel strong.

[Wendy Pace]

You mean barely scaled. You ARE strong. Nice. Will today be a rest day? I just got back from the morning workout. If I had to go on my own, I probably wouldn't - it really helps having a group workout at a set time to get me going.

I miss you!

[Emily Warners]

Miss you too Wendy!

Made up my own work-out today.
1/25: 3 rounds of:
Row 500m
Push press 45# 25 reps
Sit ups 25 reps
Back extensions 25 reps
This took me a full 30 minutes!

[Emily Warners]

1/27: Butt Burner light (for Jelena)
3 rounds of :
row 500m
wall-ball 10# 25reps
kb swing 20# (did 25# the 2nd round by accident)

Jelena kept up great:
row 400m
wall-ball 8# x25
kb 15# x25

took us about 25min

[Emily Warners]

At Cape Fear Crossfit with Wendy
1/30: 21-15-12-9
OHS 12#
Box Jumps
SDHP 45#
11:01
I'm going to be sore.

[Emily Warners]

Still up in Fayettville gettin special treatment.
1/31: "Conga Line"
going in order of line-up, the first person rows 250 while the others do
squat jumps
burpees
straight leg sit-ups
push-ups
split jumps
hollow rocks
dive bombers
(one round at 250m and one round at 125m)
then we ran a quick mile and maybe a half

2/1: "Lynne"
body weight bench press then pull-ups 5 rounds for max reps of each
We kept a quick pace for this and probably should've taken more time between; also we did 7 rounds.
I used 65# and #4 assist on gravitron with varied grips:
bench press: 10, 7, 6, 5, 5, 4, 4.
pull-ups: 12, 6, 7, 5, 4, 5, 4
Maybe next time I'll give the 130# a try. (!!)

Dan:
body wieght of 215#: 7, 5, 3; 205#: 3; 185#: 6, 4, 4
pu: 9, 6, 6, 6, 6, 4, 4,