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#1 |
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A New Beginning
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 |
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#2 |
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Re: A New Beginning
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!
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#3 |
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Re: A New Beginning
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. |
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#4 |
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Re: A New Beginning
Yeah! Get it! Did you do the 50-40-30 deadlift workout today?
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#5 |
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![]() 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. |
Last edited by Emily Warners; 01-23-2009 at 09:25 PM.. Reason: forgot some stuff |
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#6 |
Member
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Re: A New Beginning
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! |
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#7 |
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Re: A New Beginning
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! |
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#8 |
Member
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Re: A New Beginning
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 |
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#9 |
Member
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Re: A New Beginning
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. |
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#10 |
Member
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Re: A New Beginning
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, |
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