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Old 12-09-2008, 01:50 PM   #11
Izabela Sadownik
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Re: "Waiting for the summer" - Izabela`s log

Yes It was really Death by Barbell . I was so sore yesterday that I had to take extra day off, still feel my legs and shoulders...

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15 Pull-ups
15 Ring push-ups (I`v done normal push -ups)
15 Back Extensions
15 GHD Sit-ups


In 20min 6 round

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Old 12-10-2008, 01:38 PM   #12
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Re: "Waiting for the summer" - Izabela`s log

Clean and Jerk
32kg x1
35kg x1
37kg x1
40kg x1
42kg x1
45kg x1
47kg (f)
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Anyway, I`v never done before clean ( and jerk too )at this weight, so every time I`v made my PR.
But I`m not pleased , my arms are so week, they work every day, over my possibilities. Today clean was horrible, I need week of for regeneration
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Old 12-11-2008, 02:16 PM   #13
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Re: "Waiting for the summer" - Izabela`s log

50-40-30-20-10
Double unders
Sit-Ups


20min
-------------------------------------------------------------------
Just made rope jump and try to do double unders (and count only double unders), not every time was successful, but anyway I jumped much longer then the number prescribed. But I`m happy
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Old 12-23-2008, 05:05 AM   #14
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Re: "Waiting for the summer" - Izabela`s log

The end of regeneration time. It was not so good, beacuse of my 3 day stomach flu , so I started not in top form

20.12 Saturday
Magic 50
10kg
5x one arm swing
5x one arm snatch
10 burpee
x 5

21.12 Sunday
squat 62kg x7/x6/x5/x5
DL 52kgx8/x6/x6/x6
shoulders press 27kg x7
push press 32kg x7
push jerk 32kg x7

22.12 Monday
"Cindy"
20min of
5x pull up
10x push up
15x squat

18 rounds
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Old 12-25-2008, 06:18 AM   #15
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Re: "Waiting for the summer" - Izabela`s log

I`v made "Eva" today, at home, so on Ergometer
My scaling was like this

2000m on Ergometer
12kg dumbbell Swing
30 jumping pull ups


5 Round 33min
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Old 12-27-2008, 01:13 AM   #16
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Re: "Waiting for the summer" - Izabela`s log

26.12 Nice workout from albanycrossfit

“8 Crazy Nights”

8 rounds for time of:

8 Hanging Pull-ups (jumping)
8 Ascending Box Jumps
8 Non-stop Wall-Balls (thrusters)
8 Unfaltering Push-ups
8 Knee-to-floor Lunges (total)
8 Kipping okay Ring Dips (chair dips)
8 Astounding Burpees
8 High Speed Double Unders

23 min
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Old 12-27-2008, 02:40 PM   #17
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Re: "Waiting for the summer" - Izabela`s log

Thruster, 5 reps
Hang Powercleans, 7 reps
Sumo Deadlift High-pull, 10 reps


22kg x6 round

Not much but my hands are not very strong. For sure this is the most important thing to be improved in new year

Last edited by Izabela Sadownik : 12-27-2008 at 02:53 PM.
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Old 12-28-2008, 02:05 PM   #18
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Re: "Waiting for the summer" - Izabela`s log

Today
Warm-up:
3x
2000m on ergometer
50 sit ups
50 back extension

26min

Then:
Squat 72kg 3x5
BP 42kgx5/47kgx5/42kgx5
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Old 12-29-2008, 12:58 PM   #19
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Re: "Waiting for the summer" - Izabela`s log

Shoulder press 1-1-1-1-1 reps
32kg /35kg/ 37kg/ 40kg (PR) /42kg (f)
Push press 3-3-3-3-3 reps
40kg/ 42kg/ 45kg/42kg/42kg
Push Jerk 5-5-5-5-5 reps
40kg/37kg/35kg/35kg/35kg
--------------------------------------------------------------------------
In the last exercise, not the push was the hardest, but negative killed my arms, I had to go down withe the weight.
But I`m pleased with my new PR
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Old 12-30-2008, 01:54 PM   #20
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Re: "Waiting for the summer" - Izabela`s log

"Angie"

100 Pull-ups (after 50-th only jumping)
100 Push-ups (after 50-th on knee)
100 Sit-ups
100 Squats

22min
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