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Old 09-06-2012, 12:14 PM   #131
Rachel Baratz
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Re: emily's workout log

I deadlifted 185x3 for 6 sets yesterday. Last week could only do 4 before it got slow. Wore the gym's leather belt last week, and my brand spanking new belt yesterday. I think you know what I'm saying.
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Old 09-06-2012, 06:34 PM   #132
Emily Storey Record
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Re: emily's workout log

yay rachel!
no angie, i did not catch the trout with my hands. perhaps next time.

9/6

butter coffee

2 eggs, pepper, 3 pieces bacon

bike ~7.5 mi

visit to deleware valley. more deadlifts today. ha
partner pullup ladder.
got to 4, but cassie said i kicked so i reset and did 1, and 2 again
took twelve minutes to work up to a set of 3.
165,195,225,255,275,295 - only did 2 at 295.
then for 8 minutes, on the minute every minute 3 reps at 225. this was good.
death by wall walk ups
got thru round 5, then 4 on round 6. then reset and did 1,2,3, and 4.

thing of rasberries

bcaas
spegeti squash, ground beef w chicken liver
sweet potato

ground turkey, eggplant, yellow squash in coconut milk

partner pushup ladder, went thru 9. next time should go thru 10

rice, tomatoe, cucumber

bike ~3 mi

turkey meatloaf w motzarela cheese.

oly
meh. was tired going in. but wanted to get in a session this week.
snatch
2X35,35 failed the 2nd one trying to pull back more, 35, 40,44,47,50
1X52,54 fail, 54, 56 failed here 2 times. went back to 50 and did a double, then one more single there.

clean only
2X50,57
1X64,70,74,77,80,80. those last two at 80 felt ridiculusly hard.
bcaas

bike ~4.5 mi
pork chop
kale saled
thing of blueberries
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Old 09-06-2012, 07:53 PM   #133
Abbey Sangmeister
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Re: emily's workout log

what are death by wall walkups?

Also you eat chicken livers?!?! You have turned into a meat eating monster Love it!!
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Old 09-07-2012, 06:48 PM   #134
Emily Storey Record
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Re: emily's workout log

death by wall walkups are you start on your belly with your toes/feet touching the wall. then you proceed to walk up the wall till your chest touches, and then back down. they killed my traps.

and yes to chicken liver i mix it w ground meat and sweet potato and then it tastes fine to me. i've only had chicken liver, not beef liver yet.

9/7
off today

coffee w cream

hamburger and sweet potato

coffee w cream

pork tacos on flour tortillas which i ate and were delicious!

lots of chicken
glass of whole milk
kale and strawberry saled w almonds.
a bunch of bacon
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Old 09-09-2012, 06:30 AM   #135
Emily Storey Record
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Re: emily's workout log

9/8

coffee w cream

pulled pork

shoulder class
this was good worked on some stability stuff. did some rope pullups. which are way hard-need to work on my grip. did KB swings focusing on keeping the shoulder back and down - felt kinda wierd. then just held a KB overhead and tried to keep active shoulder and ribs connected. this is good to remember

oly
bcaas
snatch
2X35,40,44(skipped 47 by accident), 50,52
1X54,56,58,58 again to keep it closer and failed, 58, 60! 62 - fail, 62 -fail
the second 62 jim said crashed down. im not quite sure how a snatch crashes down but he said not to try again and to just move on. glad to get 60 finally tho. and 62 was pretty close both times if i could catch it...
clean and jerk
2X50,57,64,
1X70,73,76,79,82!,84!86 fail to rack-DUMB, 86, failed the jerk
the jerk on 86 was probably like the jerk on 82 was last week. so i think thats good. jim says i hae to catch the jerk more aggresivly. but again glad to get 82 and 84 finally, was stuck at 80 for a very very long time.

bcaas
some brocolli and sweet potato
chicken

a little bit of ground turkey, eggplant, yellow squash
very small glass of whole milk
pulled pork

frozen berries.
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Old 09-09-2012, 06:22 PM   #136
Emily Storey Record
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Re: emily's workout log

9/9

coffee w cream

some eggs and bacon

advanced team
bcaas
gymnastics practice
worked on muscle ups. started with light band. then did some with the mini. moved to the micro band, and erin came over and told me to just try it on the rings for real and then -- it finally came back! (insert dancing fruit or veggie thing here haha).i got 4 or maybe 5 today. this is good. and thanks erin for telling me to try for real b.c i wasnít going to b.c it has just been making me so frustrated recetnly.

chrstine
(500 m row, bw (175lb) deadllift, 12 reps, 20Ē box jumps, 21 reps)
11:54. thanks to jan and the tims. deadlifts i did in 12, 6 adn 6, and then sets of 3. need to be able to do all of these unbroken. and my row time dropped drasticaly after the first round (from 1:46 to closer to 2 on the last two). box jumps are ok, but was not able to do them all straight thru on any round.

sindy
8 min amrap
5 pullups, 10 pushups, 5 back squats (135 lb). i got thru 4 rounds and 2 squats. meh. need to keep working on pushups, and squatting quicker. its just sloww. and i dont think 135 should be that slow.

bcaas

chicken
rice w tomato and cucumber
kale

dark chocolate bar w almonds. (i am still shocked at how good dark chocolate tastes to me now)

tuna
asperagus
glass of whole milk
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Old 09-10-2012, 06:33 PM   #137
Emily Storey Record
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Re: emily's workout log

9/10

coffee w cream

3 pieces bacon, 2 eggs
some eggs and bacon
banana
class
pause squats. 20 minutes, on the minute every other minute. i really like these. they are so hard. and by the end every last rep (or two) of the three feels like its my max.
3X105,125,145,155,165,175,175,175,175,175

metcon:
teams of 3 (me, thai, angie), row 300 m, rest, pushpress (we used 75 lb). started on push press, and got to do it 3 times. 34,30,33. there is no good reason i could not have gotten 34 on the last time, i just got lazy and put the bar down but there was still 4 seconds left. dumb. on 2nd set i broke it up to 17 and then 7ís and 5ís. on last set it was 17 and then 5ís and 3ís.
row felt ok. tried to practice breathing right.
this was also fun. i like team workouts (even tho thai hates theM!)

3 sets of 10 GHD sit ups

bcaas

acorn squach, ground beef w chicken liver, 2 eggs
coffee w cream


lamb chops, collard greens

rice, tomato, cucumber

bike ~4.5 mi
oly
bcaas
snatch
2X35,40,44,47,50,52 failed second one
1X54, 56 fail, 56, 58 fail, 58 fail, 58 finally, 60 fail, 60 fail, 60 fail. ugh. each time its very close, but im not letting it go back where it needs to catch it. this is dumb.
went back to 50, failed one (too far in front), then got it.
clean and double jerk - worked on catching the jerk agressivly. i think this might be like how you always push up with your shoulder and lats in a handstand and it makes things better. but its not quite translating yet. then i kidn of forgot to push with my legs to get the bar up there. sigh.
50,57,64,70,75. this was kinda ugly and the first jerk was a press out, second one was ok but back foot slipped some. managed to save it. then tried for a single, and did it but pressed it out again. jim said to do it again and make it look good and then to get one at 79. and i ended up just chucking the bar out in front on the jerk. and we called it a night. (at 75).
bcaas
bike ~4.5 mi

steak
brocolli
glass whole milk
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Old 09-11-2012, 06:55 PM   #138
Emily Storey Record
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Re: emily's workout log

9/11

coffee w cream

bannana
all of my favorite things (squats, pistols and muscle ups!)- ha-ha
back squat to a peak of one
3X55,65,75
2X82
1X87,91,94,97,99,101,103!, 105!
good to get 105. slow as ****. but still good to get

pistols
L - 1,1,1,1,1
R - 1,2,2
L - 1,1,f,f,1,1,1
R - f,2,1,1,1
at this point sammy told me i was using the coutner balance wrong and i should hold it out in front with both hands. so tried that. not sure its easier b.c then you cant use the other hand to flail about. maybe thats the point
L - 1,f,1,1-bounce,1-bounce,1-bounce (then from here on out all my left foot ones had bounces! this is very exciting)
R - 1,1,2,1
L - 2,1,1,1
R - 3,1,f,1,1
L - 3,f,1,1
R - 1,1,1,1,1

muscle up practice
started with that wierd german stretch. used a band a couple of times. then went ot the real rings. failed my first oen b.c i wasnt ready to catch at the top. then i got 8 before i failed. erin said to stop once i failed, so i did. and i didnt worry about rest. just rested till i thought i could go again. the last few were hard, so i was glad to get 8 in. (really also very glad they are still here)

bcaas

3 pieces bacon, 2 eggs, collard greens, chicken sausage, sweet potato
coffee w cream



ground beef, collard greens

rice, tomato, cucumber

25 v-ups. just cause. these are hard for me.

lamb chops, brocolli

chicken
massive amounts of kale
glass of whole milk
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Old 09-12-2012, 08:53 PM   #139
Emily Storey Record
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Re: emily's workout log

9/12
rest day

coffee w cream
omlete w cheese and bacon
hash browns
2 more pieces of bacon!

lots of chicken and some acorn squash

rice, tomato, cucumber

some type of cider and some taco chips

pulled pork
asperagus
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Old 09-13-2012, 06:49 PM   #140
Emily Storey Record
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Re: emily's workout log

9/13

coffee w cream

squats!
OH squats. blargggg - i know and understand that these are like one zillion times better then they were when i started, but they still just feel ****ty. guess thats why we do them
3X40,45,50
2X55
1X59 - failed at bottom, 59, 62, 65 failed at bottom 3 times. 3rd time i was coming up but could not keep my right arm locked out. sigh.

HSPU work 10 minutes on the minute (was the goal, ende dup taking two breaks b.c these were awful today. iíve been doing them but to a floor, today i did them from 45lb plates to the ab mat. bigger difference then i was expecting i guess)
3,3,3,break,3,3,2,break,2,2,2,2
this was dissapointing

8 minutes of 2 squat cleans. tried to work on getting the second rep to be quicker.
103,103,128,128,138,148,148,158

16 minutes every other minute 2 supinated grip pullups
did 2 bw pullups before time started
7.5,15,17.5,20,22,5,22.5,22.5,25
glad to get 25 wasnít sure i would get both reps but wanted to give it a shot.

did 2 rounds of 30 seconds of each of the following for quality. (was supposed to be 5 rounds but i had to actaully leave on time)
HS hold, side plank, other side plank, front plank

3 pieces bacon, 2 eggs, collard greens, sweet potato, chicken sausage
coffee w cream


lots of chicken and spinach
plain rice

quick 20 min jog

some chuck roast and spinach

glass of whole milk
sardines - ugh dinner fail!
kale

meat loaf only so i didnt get the 4am hunger creepers waking me up!
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