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Old 08-17-2012, 06:30 PM   #101
Emily Storey Record
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Re: emily's workout log

8/17
coffee w cream
bike ~4.5 mi
squats!
front squat up to a peak of 1
3X45, 2X57,
1X66,75,80,84,88,90,92!!
at 88 my chest started collapsing, 90 was better, and 92 i actually caught the bounce out of the bottom and almost got stuck on the way back up. which is a new place for me to ahve a fight with the squats.
flight simulator. i used to do this all the time to work on consistant double unders and never timed it b.c it causes me so much stress. timed it today b.c i wanted a baseline going forward. i guess the good news is the bar is pretty low!! - 8:10. trying to do X consecutive double unders still stresses me out even if its only 5!
bcaas
about 12 minutes of mobility

bike ~ 3.5 mi

3 pieces bacon, cabbage, sweet potato, 3 eggs, chicken sausage (real hungry!)
coffee w whole milk

chipped steak, broccoli, rice

bike ~ 3.5 mi
delicious delicious ice cream
bike ~3.5 mi

spegetti squash with some meat sauce
bike ~3.5 mi

bcaas
snatch
2X35,40,44,48,51,
1X53,55,57,59
59 felt really good AND it was a full squat snatch. went for 61 4 times. so close. it has to be coming soon. the third time it was right there i just had to squeeeze and couldnít. the fourth time i dropped it on my neck and decided it was time to move on to clean and jerk
banana
clean and jerk
2X45,52,58
1X63,68,74,74,78,
was trying to think about really getting my head thru.
failed the jerk on the first attempt at 74, and failed it again at 78. just felt really slow, especially in the dip part of the jerk.

bike ~ 4.5 mi

1.5 chicken breast, collard greens
glass whole milk
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Old 08-18-2012, 05:19 AM   #102
Emily Storey Record
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Re: emily's workout log

those clean and jerk jumps are wrong for the singles. they were actually
1X63,68,72,72,75,78
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Old 08-19-2012, 07:06 PM   #103
Emily Storey Record
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Re: emily's workout log

8/18
coffee w cream
3 eggs and a sweet potato
coffee w cream

movnat class -balance, walking, running.
collard greens and some type of beef roast
more movnat stuff - rolling around, combat, throwing,catching

chicken, cabbage, and some raisins.
kale and strawberries
2 lamb shoulder
glass whole milk
pretty good relaxing day outside

8/19
coffee w cream
3 pieces bacon, 3 eggs and a sweet potato
some strawberries
coffee w cream

more movnat class - climbing, swinging, jumping
chicken and kale
more movnat - carrying, more balancing, more throwing and catching

watered down coconut water

2 pork chops
kale and raisins
glass of milk

7 pieces of bacon -i can never cook this in mass w.out eating mass amounts of it when its done!
another good relaxing day spent mostly outside.
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Old 08-20-2012, 06:40 PM   #104
Emily Storey Record
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Re: emily's workout log

8/20
coffee w cream
bike ~ 4.5 mi
bcaas
banana
squats!
back squat triples
52,66,75,(caved in a major way on first rep, back to normal caving reps 2-3), 75,81,86,91(these were pretty slow), 81,81,81
it seems like i am capable of not caving if i concentrate really hard. i have a hard time doing this for more then 2 times in a row so need to get it to be more natural still.
metcon:
i did the metcon from queens last year - 6 min amrap of:
21 OH squats (75lb), 42 double unders
15 OH squats, 30 DUís
9 OH squats, 18 DUs.
in 6 minutes i got thru the 15 OH squats, and the 30 DUís. i finished the whole thing in 8:10.
for the squats - first 21 unbroken, which seems good until it left me too gassed to do anything good at double unders. second set i did 11, and 4 i think. last set was 6 and 3. suprisingly it was the double unders that were extra slow today. sigh.
this is a slight improvement from doing this in a competition last janurary. (then i got thru 15 OH squats, and 5 DUís). not very much improvement there sadly.

bcaas
bike ~ 3.5 mi
2.5 eggs, spinach, sweet potato, chicken sausage, 3 pieces bacon

coffee w whole milk

hand stand pushup practice

pork chop, chicken sasuage, broccoli, rice

bike ~ 3.5 mi

ground turkey (~1lb), eggplant and pepper w coconut milk
glass of whole milk
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Old 08-22-2012, 04:46 AM   #105
Emily Storey Record
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Re: emily's workout log

8/21
coffee w cream x 2
2 eggs, maynoaise, 3 pieces bacon
bcaas
advanced oly
snatches
2X53lb, 35,40,43,46,49,51,
1X53 -fail, 53,55,57 fail, 57 fail as in didnít even attempt to get under it, just pulled and dropped. ugh. droped back to 50. failed the first one, the second one was way ugly. as soon as i loose my focus its very hard to get it back with snatching.
banana
clean and jerk
2X50,57,63,
1X68,72,76,80 -failed the jerk, 80. 82 - failed the jerk. tried 82 3 times, each time i falied the stupid jerk. its high enough i just canít seem to catch it with stability.
bcaas

2.5 eggs, spinach, ground beef, sweet potato, 3 pieces bacon

ground turkey (~1lb), eggplant and peppers in coconut milk, rice

bike ~4.5 mi
squats!
front triples for speeed.
45,58,64,71,75,79,79
would have liked to try to get back to 82 again but stopped after 7 due to time. 79 was pretty slow anyways. the second set erin stood right next to me and just continuted to repeat elbows over and over which helped come up better. have to watch the bounce in the bottom doesnt rock me on to my toes.
class
peak weighted pullup
body weight, 5,10,15,20,25!?,30!,32.5! excited to get up a little over 30.
metcon
7 min amrap
20 double unders
10 pullups
10 american KB swings (1 pood).
i got 4 rounds at 8 pullups. pretty sure i could get thru 5 rounds. erin says 7 is a good goal to work for.
pullups wet 10,5 and 5,5and5, then 4,3,and 1. this is dumb i need to be able to always do 5.
tried double undering with arms a little lower b.c my rope got tied in a knot. would like to play around some with this, and talked to erin more about being able to string more like 50 in a row, rather then just 20. (so maybe instead of baby flight simulator, put a 10 minute cap on it, and see if i can get 3 sets of 50 unbroken)
bcaas
bike ~3.5 mi
burger, 3 shrimp wrapped in bacon, bbq sauce, sweet potato fries
2 beers
bike ~1 mi
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Old 08-22-2012, 07:42 AM   #106
Angie Marfisi
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Re: emily's workout log

Squats look 300000 better from where you started remember

Also your diet is thrilling.
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Old 08-22-2012, 08:06 PM   #107
Emily Storey Record
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Re: emily's workout log

yes, well maybe soon ill stop logging food for the whole world to see. but for now everything needs to just be in one spot.

8/22
coffee w cream
3 pieces bacon, 1 hard boiled egg
coffee w cream
bcaas
banana
squats!
back squat
5X45 (start higher next time).
3X59,69,75
2X80,85
10 minutes on the minute every minute
2 squats at 85
i enjoyed this more then i thought i would, and it was also really hard, esp the last few sets. alos, i noticed that during one rep where i was caving that i was actually pushing the bar down into my shoulders with clenched fists. so i tried to adjust my hands so i couldnt do that. overall tho i dont think i caved too much.

5 sets of 5 pistols/leg with 10lb dumbell, staring with left (weak) again
left - 5! no bounce, but 5 in a row no touching down my right leg
right - fail, 1,1,2,1

left 5! started to work on the bounce
right - 2,1,2

left 5
right 5

left - 5
right - 5

left - 5
right - 5

by the last set i was able to get better bounces out of the bottom. so some progress here.

row with meg and chrissy
10 X 30 seconds on, 2 minutes off.
similiar the the squats, this was really hard, but also enjoyable in that wierd way.
split time/distance
started w damper at 7
1:36.9/154
137.6/153
136.6/155
138.4/152
138.9/151
140.2/140
moved damper to 9
139.8/150
1:42/147
140.7/149
138.3/152

next time, maybe try to use 9 the whole time

butternut squash, 2 pieces chicken, 3 pieces bacon

steak roast, collard greens, rice

potatoes, 2 sunny eggs, 2 corn toritillas, sausage - really hungry

half glass of milk

2 pieces fish brocolli and peppers
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Old 08-22-2012, 09:00 PM   #108
Erin Davidson
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Re: emily's workout log

I too, find your diet thrilling. And I don't mind at all that it's logged right here
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Old 08-23-2012, 05:52 AM   #109
Jan Lee
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Re: emily's workout log

Quote:
Originally Posted by Emily Storey Record View Post
bike ~ 3.5 mi
delicious delicious ice cream
bike ~3.5 mi
Yes reading records workout/food logging is awesome. I logically think you didn't...but I like to assume that you biked 3.5 miles for ice cream
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Old 08-23-2012, 08:10 AM   #110
Emily Storey Record
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Re: emily's workout log

hahaha, i did in fact bike 3.5 miles just for ice cream. and it was totally worth it.
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