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Old 11-30-2010, 03:21 AM   #181
Gillian Steele
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Re: Gillian's Diet Log

WOD

Warm Up - 800m run, 400m run, 200m - and I ran the whole way! Okay shuffled some of the way but I didn't stop, so stoked!!

5 Rounds for Time
28 Ring Dips - with purple band
14 Negative Pullups
21 Burpees

3 Rounds + 15 burpees

Really happy with the way I went tonight- especially with my burpees - I did them the proper way of jumping down, shooting the legs out, shooting the legs back in, and jumping out, so stoked I did them all this way!! Looks like my burpees are improving too!! Yay!
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Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 12-02-2010, 01:46 AM   #182
Gillian Steele
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Re: Gillian's Diet Log

WOD - 1/12/10

POWER

Snatch, 1 rep 6min limit

POWER
Clean and jerk, 1 rep 6min limit

METABOLIC CONDITIONING

As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.

Snatch - did a 45kg power snatch - I really need to work on my squat snatches - with my shoulder being unstable, I'm a little nervous to do a 40kg power snatch, but this one of things I really need to work on, but with extra work, I will get there!!

Power Clean - 60kg- Kiara was great in helping me out with my technique, getting me to go a bit faster and really start to pop my hips. I almost landed 65kg, but it just wasn't meant to be tonight, but I'll definately get it there again!!

Total tonight was 191. Double unders really slowed me down! Definately got alot of weaknesses to work on, and tonight definately proved that!
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Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 12-15-2010, 01:04 PM   #183
Gillian Steele
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Re: Gillian's Training Log

WOD

HERO

Jerry

For time:
Run 1.6km
Row 2K
Run 1.6km

I did this WOD today - 4/12/10. I got into the box about 45 minutes early, so Rob said to me to do this WOD, BEFORE our programmed WOD today, this one absolutely killed me. This one wasn't timed, so not sure what I got for this one.

But I was happy I ran the whole way, well shuffled, but didn't stop!!
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Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 12-15-2010, 01:05 PM   #184
Gillian Steele
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Re: Gillian's Training Log

WOD

METABOLIC CONDITIONING

40 push ups
30 ring dips - SUBBED normal dips
40 pull ups

30 push ups
20 ring dips - subbed normal dips
30 pull ups

20 push ups
10 ring dips - subbed normal dips
20 pull ups

ANAEROBIC THRESHOLD

800 run for time

This WOD was an absolute killer after doing "JERRY: not 10 minutes before. During the second round, I felt like I was going to meet Pukie! But pushed through and completed this WOD in 27:45. Then 5 minutes then I had to run another 800m, this was an absolute killer, but so proud, managed to shuffle / run 4km today!
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Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 12-15-2010, 01:05 PM   #185
Gillian Steele
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Re: Gillian's Training Log

Warm Up

2.4km run

STRENGTH

5 rounds max strict pull ups
2min break between set
Tally total reps

METABOLIC CONDITIONING

TABATA BARBELL

Sumo Dead Lift High Pull (SDLHP)
Squat Clean
Push press/Push jerk
Ground to Overhead (anyhow)

* perform 20 secs of work followed by 10 sec of rest. However instead of staying on the same exercise for 8 circuits you will move to the next exercise and perform 8 rounds of this session Tabata style.

Because I way this week and missed out on doing my 2.4km run, I made up for it, by doing it this morning before the WOD, and I'll tell you what when you haven't trained in a week, everything is tough!!!

For the first part of the WOD I did negatives and got them out pretty good, I feel like I'm so close to lifting my feet off the ground, I can almost taste it!!

Then came the second part of the WOD- TABATA- Now I looked at this and thought hey not to bad, its only 20 seconds of work - never again will I underestimate the power of Tabata - this kicked my ***!!! Scores weren't recorded but I know I was doing pretty bad after round 4!
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Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 12-15-2010, 01:06 PM   #186
Gillian Steele
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Re: Gillian's Diet Log

STRENGTH

Press
3 sets of 3 reps @ 80-85%

METABOLIC CONDITIONING

30 Burpees
30 Sit Ups
30 KB swings
1km run

Really happy with my strength portion today- about 6 weeks ago my 1RM strict press was 47.5kg and in such a short time I am able to do 45kg for 3 reps - really happy with my improvements

WOD - I felt ok during the WOD- swings at 24kg when you haven't done them in about a month started to get tough haha!! Time for this WOD - 16:44.
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Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 12-15-2010, 01:07 PM   #187
Gillian Steele
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Re: Gillian's Training Log

STRENGTH

-ve Partner Pull ups

1,1,1,1,1


METABOLIC CONDITIONING

For time:
50 Wall ball shots, 9kg ball
10 Muscle-ups
40 Wall ball shots, 9kg ball
8 Muscle-ups
30 Wall ball shots, 9kg ball
6 Muscle-ups
20 Wall ball shots, 9kg ball
4 Muscle-ups
10 Wall ball shots, 9kg pound ball
2 Muscle-ups

**Subbed muscle ups for pullups, and push ups

Warm Up
2x800m then 200m run - Rob forget to notice what time I started so I had to rerun the 800m!! Running seems to be improving, and I'm not hating as much which is always a good thing.
WOD
This WOD was an *** kicker, between the wall balls, pull ups and push ups, and trying to finish within the time limit, there was just no let up, legs are absolutely hammered now, but I finished just within the time limit!

Thanks to everyone, but especially Susie for getting me through this WOD!

Time: 28:49
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Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 12-15-2010, 01:08 PM   #188
Gillian Steele
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Re: Gillian's Diet Log

WOD

POWER

Hang Power Clean

3,3,3

METABOLIC CONDITIONING

Three rounds for time of:
40kg Hang power cleans, 15 reps
15 Burpees

Hang Power Cleans

Really happy with this today - managed to get out 3 @ 57.5kg, which was awesome so happy with that! Especially considering my 1RM is 65kg!

The last time I did this WOD I did this WOD I completed it in 9.49. My new time today was 8.46 coming in 1 minute 3 seconds which is just awesome! So happy! I feel myself getting stronger all the time. Goal for 2012 is to be UNSTOPPABLE!
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Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 12-16-2010, 03:37 AM   #189
Gillian Steele
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Re: Gillian's Training Log

Crossfit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Last time I did this workout I got the following:

CROSSFIT TOTAL
1RM Back Squat - 117.5kg - NEW PB!!
1RM Strict Press - 47.5kg - NEW PB!!
1RM Deadlift - 140kg

New CROSSFIT TOTAL IS:
1RM Back Squat - 120kg- That's a 2.5kg increase
1RM Strict Press - 50kg - That's a 2.5kg increase
1RM Deadlift - 147.5kg - That's a 7.5kg increase

Really happy with the way I performed- really wanted to go 150kg deadlift out, but between the bruises on my thighs and being hit full force with a 50kg olympic bar, it wasn't going to happen tonight, but I'm not worried, I will get there, I almost got it up tonight, so I know that I am definately capable.

Goal Achieved - to beat my previous CF Total-

Previous Total - 305kg
New Total - 317.5kg!
__________________
Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 12-21-2010, 03:04 AM   #190
Gillian Steele
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Re: Gillian's Training Log

WOD

5km run today- which I owe Rob now another 5km this week. The last time I did a 5km run was at the old box and did this in 57:15. I did the new 5km course today, although I kind of screwed up part of the course, I still would have ran around 4-4.2km and that course was hill especially that last hill, god, it was nuts!!

Time today - 46 minutes- didn't crack the 40 minute mark, but I beat my last time so I'm happy!! Bring on tackling that hill!
__________________
Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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