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Old 08-25-2009, 05:03 AM   #2291
Veronica Davis
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Re: Veronica's Workout Journal

Saturday:WOD Hang Power Cleans 1 x 7

Warm-up: 45x10, 65x5

Working:
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x 1 (Matched PR)
120 x f (close)

Sunday - Rest Day


Monday
DLs

Warm-up: 135 x 10, 155 x 5

Working: 5x3
185 x 3
195 x 3
205 x 3
215 x 2f
135 x 10

*Yep, just half the woman I used to be.... sigh.

Tuesday: WOD
As rx'd
AMRAP in 20 minutes
65# Thrusters - 5
65# Hang Power Cleans - 7
65# Sumo Deadlift High Pulls - 10

Rounds - 6 + 5 thrusters and 1 HPC. Total - 30 thrusters, 43 hpc, 60 SDHP

**I'm glad I got through this workout and glad I decided to challenge myself with the heavier weight. I know I could have gotten at least 8 rounds, but I just need to be more patient as I get back into the swing of things.
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Old 08-25-2009, 06:46 AM   #2292
Veronica Davis
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Re: Veronica's Workout Journal

Quote:
Originally Posted by Veronica Davis View Post
Rounds - 6 + 5 thrusters and 1 HPC. Total - 30 thrusters, 43 hpc, 60 SDHP
Clearly... I meant 35 thrusters.
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Old 08-25-2009, 06:56 AM   #2293
Patrick Haskell
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Re: Veronica's Workout Journal

Quote:
Originally Posted by Veronica Davis View Post
Saturday:WOD Hang Power Cleans 1 x 7

Warm-up: 45x10, 65x5

Working:
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x 1 (Matched PR)
120 x f (close)
Good seeing you match PRs so quick. Strength can be expected to hang around, but technique is a bonus.

Quote:
Monday
DLs

Warm-up: 135 x 10, 155 x 5

Working: 5x3
185 x 3
195 x 3
205 x 3
215 x 2f
135 x 10

*Yep, just half the woman I used to be.... sigh.
Damn. I didn't know you could do 410x3. You must have been amazing back in the day.

Quote:
Tuesday: WOD
As rx'd
AMRAP in 20 minutes
65# Thrusters - 5
65# Hang Power Cleans - 7
65# Sumo Deadlift High Pulls - 10

Rounds - 6 + 5 thrusters and 1 HPC. Total - 30 thrusters, 43 hpc, 60 SDHP

**I'm glad I got through this workout and glad I decided to challenge myself with the heavier weight. I know I could have gotten at least 8 rounds, but I just need to be more patient as I get back into the swing of things.
Good on you for raising the weight. Heavy work is the ticket to success around here. No question about it.

Looks like you've found your groove.
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Old 08-25-2009, 08:58 AM   #2294
Camille Lore
 
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Re: Veronica's Workout Journal

Back in the day she was!

Still strong work here, Veronica!
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Old 08-26-2009, 05:03 AM   #2295
Veronica Davis
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Re: Veronica's Workout Journal

Quote:
Originally Posted by Patrick Haskell View Post
Looks like you've found your groove.
hey Patrick... I'm trying to get my groove back

I could do 410x3 in my dreams.... that's got to count for something. LOL.

Quote:
Originally Posted by Camille Lore View Post
Back in the day she was!

Still strong work here, Veronica!
Thanks Ms Lore
____________________________________________
Wednesday AM: WOD

Nate
AMRAP in 20 minutes
2 Muscle-ups (I did 2 seated muscle ups)
4 Handstand Push-ups (HSPU progression-feet on bar of Smith)
8 2-Pood Kettlebell swings (25# DB)

9 rounds in 10 minutes

**I only did 10 minutes because that's mentally all I could handle. I have a huge problem weighing on my mind. I didn't sleep well last night thinking about it. I was mentally drained when I got to the gym. I walked around aimlessly for 20 minutes. I talked myself into just focusing for 10 minutes. I'm very proud of myself for getting through it. I can definitely make this workout more challenging next time.
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Old 08-26-2009, 05:29 AM   #2296
Camille Lore
 
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Re: Veronica's Workout Journal

Glad to see you got in a workout. Sometimes the only thing that keeps me sane is working out, but I know how hard it can be. Hoping the best for you and whatever you're struggling with.

I may not be able to squeeze Nate in, but from what I recall, that's a good round count for 10 minutes.

Take good care of yourself until this passes.
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Old 09-01-2009, 05:07 AM   #2297
Veronica Davis
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Re: Veronica's Workout Journal

Camille - Thanks for the encouraging words. I dealt with my issue and I feel MUCH better.

Thursday (8/27) Rest Day

Friday
OHS (5x3)
45x3
55x3
65x3
70x3 (depth was questionable)
70x3

Toes to Bar
10, 6, 5

Monday
HPC
45x10
65x5
75x5
85x5

Muscle Snatch
45x5
55x5
60x5

Weighted Pull-Ups (1x7)
BW x5
BW + 5 lbs x1
BW + 10 lbs x1
BW + 15 lbs x1
BW + 20 lbs x1
BW + 25 lbs x1
BW + 35 lbs xf (few inches short)

Incline Sit-ups
25 lbs x 15, 15, 15


Tuesday
Diane
For time
21-15-9
Deadlifts (165#)
Handstand Push-ups (feet on Smith)

Time 7:21

*My time on 3/23 was 7:35. Not only was I faster, but the HSPU progression was way harder. The kid is back.

Seated Calf Raises
90x10,10, 10 (slow reps)
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Old 09-01-2009, 12:13 PM   #2298
Camille Lore
 
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Re: Veronica's Workout Journal

Glad to hear it.
I'm seriously envious of those pullups!
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Old 09-11-2009, 05:19 AM   #2299
Veronica Davis
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Re: Veronica's Workout Journal

Back from the Dominical Republic. It's a tough being me, but someone has to do it... otherwise there would be no me. I had a GREAT time. I even came back with plans for World Domination on the little Island. Stay tuned.

Friday - Moderate/Heavy Lifting
I'm trying to get back into the swing of things coming off vacation. I'm still a little dehydrated, so I'm trying not to push myself too hard.

Cleans (Full Squat)
Warm-up
45x5
65x5

Working
75 x 3
85 x 3
95 x 3

Push Press
45x5
65x5
75x5
80x5

Handstand Push-ups to failure (feet on Smith, but completely vertical)
6, 8, 5, 5

Toes to Bar
5, 5, 5, 5
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Old 09-15-2009, 06:24 PM   #2300
Veronica Davis
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Re: Veronica's Workout Journal

Soooooooo... I decided to get back on stage this year. My really good friend has lost over 70 lbs and is doing her first show in November. She was getting a little demotivated so I told her that I would diet and do the show with her. I really had no intentions of getting back on stage, but I'm excited because she's now really excited.

Saturday(9/12)
My workouts during pre-contest with me a hybrid of crossfit, olympic lifting, and some (little) isolation movements. A friend told me that if I want to do Figure then I need to train for figure. I honestly get no joy out of bodypart "traditional" workouts to the point where it is more of a chore. I enjoy what I do, so maybe my training isn't the best for figure, but it's the best for me.

Starting weight - 129.8 lbs


BP Warm-ups
45 x 10
55 x 10

Lynne
5 Rounds
Max bodyweight bench press/max pull-ups

I used 75# for bench press

R1 - 13/11
R2 - 9/9
R3 - 6/7
R4 - 6/7
R5 - 5/5

Total - 38 BP/39 pull-ups

Hang Power Cleans
45 x 5
85 x 5 x 3 sets

Bent Over Rows
85 lbs x 10 x 3 sets

1/2 Tabata Rotary Calf
70 lbs - 20, 19, 16, 16

*************************************
Monday AM

Weight 127 lbs (-2.8 lbs)


Squats
95 x 10 x 4 sets

* going light on squats due to knee issues with squats. Kinda sucks. Thank God for the genetics to have quad definition even in the off-season.

Metcon
4 Rounds for time
100 ft Walking Lunges 15 lbs dumbbells
20 box jumps 24 inch box

Time - 16:09

* My azz hurts
*************************************
Tuesday
OMG... my azz and quads at sooooooooooooooooo sore.

Weight 126.4 lbs (-3.4 lbs)
** After this week I won't weigh myself as often. Looks like the excess water weight is gone, so now it's time to burn off some FAT. This week is also my cycle, so by Sunday I expect to lose another 1-2 lbs of water. I don't really have a goal weight since it's been so long since I've been on stage.

Warm-up
Hang Power Cleans
45 x 10
65 x 10

Push Jerk
45 x 5
65 x 5
75 x 3
80 x 3
85 x 3
90 x 3

Annie
For time
50-40-30-20-10

Double Unders (I subbled singles x 3)
Sit-ups

Time - 11:30

*I've done this faster in the past. I lost time on the sit-ups.
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