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Old 09-14-2012, 11:59 AM   #141
Emily Storey Record
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Re: emily's workout log

oh. i forgot to put biking down from yesterday (9/13)., probably rode somewhere b.w 13-15 mi. no bike today tho.
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Old 09-15-2012, 02:51 PM   #142
Emily Storey Record
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Re: emily's workout log

9/14

coffee w cream

class
bcaas
banana
back squat doubles
115,145,165,185,205,225
tim told me to change my hand position to help keep my back tight. so playing around with that, and also bringing them in closer to my body instead of so wide.
metcon
6 rounds for time
150 m run
3 muscle ups!
wasnít sure how this was going to go, so put a 20 minute cap on it so i wouldnt spend the entire day staring at the rings and punching the wall. in my head was thinking i would try ot get thru 4 rounds. the cap also made me run much faster then i wanted to so that i could have more time on the rings. ended up finishing the whole thing in like 22:30 or 22:50 or something like that. happy about that. right now its about 30 seconds b.w each MU, and each one seems to take about 15 seconds. i falied one in the 4th round on the tranisition which is dumb.
bcaas

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


chuck roast and spinach

chicken and spinach
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Old 09-15-2012, 08:26 PM   #143
Emily Storey Record
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Re: emily's workout log

9/15

coffee w cream

meat loaf
oly
bcaas
snatch
blarg. this was awful today. couldnít catch ****.
2X35,35,40,44,47,50
i think on almost every single one of these doubles i falied at least once.
1X52,54 fail, 54, 56 - this one actually felt ok, 58 dropped on my head and moved on.
clean and jerk
these felt a little better. still not awesome overhead have to use my legs more to get that stupid bar up. and push my head thru
2X50,57,64
1X70,75,79, 83 - failed the jerk. tried again, failed the jerk again. then cleaned a little bit more
1X86, then went downstairs adn used pounds for a minute
1X193, 200!
cool to get 200 AND stand up w it finally. ha.
bcaas

banana
fritata w sausage and motzeralla cheese, a few potatoes
coffee w cream

a steves club paleo crunch bar thing

3 pieces bacon
kale
glass whole milk.

bike ~4.5 mi
saled, 1 mini burger, pulled? chicken?, 1 bigger burger, some sweet potoates. some cider, and 2 beers
bike ~4.5 mi
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Old 09-16-2012, 06:48 PM   #144
Emily Storey Record
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Re: emily's workout log

9/16
tda rock climbing day!
lots of coffee w cream
3 pieces bacon

meat loaf and spinach

banana, apple

kale, flank steak, spinach, fruit

another banana and apple

ring dip ladder. made it thru 5. should go thru at least 6 next time.

did one rock climb attempt. it was fun. also so HIGH when i looked down!

ravenous considering the lack of activity for the day
more flank steak and kale

glass of whole milk

2 pork chops
more kale

then realized i had no sweet potato or rice today. think thats probably why i was hungry the entire day even tho i didnt really do anything. fascinating what logging food can tell u erin?!

some red wine

next week is a download week again. trying to figure out what works. its also peak week. sad.
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Old 09-17-2012, 07:25 PM   #145
Emily Storey Record
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Re: emily's workout log

9/17

coffee w cream
3 pieces bacon, 2 eggs, sweet potato
coffee w cream

pork chop and spinach

rice

beef jerky

bcaas
oly
just worked up to what iím opening with this sunday.
snatch
2X35,35,40,44,47,50
1X52,54,56,56 fail, 56 fail, 56 fail.
the first 56 felt better then it has. the 2nd 56 felt really fast up there but then i couldnt catch it. and once i start failing the snatch its so hard to get back. sigh. hopefully i can at least get the first 56 on sunday.
clean and jerk
2X50,57
1X64,70,75,79,79
those at 79 felt much harder then they should have. focused on landing super tight in the jerk shoving my shoulders up.
bcaas

2.5 chicken legs
kale
glass of whole milk
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Old 09-18-2012, 07:15 PM   #146
Emily Storey Record
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Re: emily's workout log

9/18

coffee w cream

banana
class
practiced slapping chest pushups. then sammy said i was cheating b.c i was leading up w my butt. so tried to stop that.
floor press to a peak of 1
3X85
1X105,125,140,155,165,175,180
tried 185 two times. close but no cigar. erin says if i did more of a touch and go (i was pausing at the bottom) i might have better success.
metcon
50 24Ē box jumps but every minute u have to do 5 slap your chest pushups.
2:51
those pushups got real hard after round 1.
round 1 i did 5 in a row. round 2 was 2,2,1 and round 3 was 2,1,1,1
box jumps went 27,13,10

muslce up work
these were real hard today. erin says not to get too discouraged b.c class was a lot of shoulder work. but i still dont think they should have felt this hard. oh well.
failed my first one just didnt catch the landing right
did 4, then failed one but just b.c i missed the catch so i didnt stop. then i did 3 more before failing in a real way. so 7 total.

2 eggs, sweet potato, probably like 7 pieces of bacon

brussel sprouts and turkey sasuage

rice

ground turkey w cauliflower
tomato and cucmber

chicken wings, palento fries
2 beers
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Old 09-19-2012, 07:10 PM   #147
Emily Storey Record
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Re: emily's workout log

9/19

coffee w cream

bike ~4.5mi

row with meg
did some pistols before meg came. thought i was making progress here, but realized after the row when i tried to do some more pistols thats not true at all. it was only b.c i was slightly fresh.
used a 10lb counterweight
L 5X1 with a bounce
R 5X1
L 5X1 with a bounce
R 5X1
then the row
750 m in 2:39.7
2 min rest
500 m in 1:47.3
1 min rest
250 m in 50 seconds
total time 5:17. meg said a good time is under 5. thats a lot of seconds to take off my 500 and 750. ha. we will try again im sure.

then i just rowed 500 m to practice breathign b.c when iím rowing for time i feel like i row just liek a crazy person. rowed it in 1:50 and breathed a little better.

coffee w cream

bike ~3.5 mi

2 eggs, sweet potato, 3 pieces of bacon, turkey sausage, brussle sprouts

collard greens and 1.5 chicken legs

rice, tomato and cucmber

HSPU work
10 min emom, but after the first minute we had like a 10 minute break. ha.
4,4,4,3,3,3,2,3,3,3
these dont feel any easier then they did 2 months ago.

ground turkey w cauliflower, eggplant and yellow/green squashes

bike ~5.5 mi

bike ~6.5 mi

pulled pork
glass whole milk

also yesterday i did GHD situps after my MU practice i forgot about. 3 sets of 15. felt good yesterday but def feel it in the abs today so that is a good number to keep working in (i did 3X10 before and felt fine the following day)
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Old 09-20-2012, 05:22 PM   #148
Emily Storey Record
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Re: emily's workout log

9/20

going back to a new rule - no more eating after 9pm unless i have to go to late night oly. if i have to eat something and its not after oly it can be canned tuna or sardines since thats not very appetizing. ha.

coffee w cream

2 eggs, 3 pieces bacon, brussel sprouts, turkey sausage, sweet potato

rice, tomatoe, cucumber

pulled pork, brussel sprouts

oly
bcaas
snatch
2X35,40,47,40,52
1X54,56. and stopped b.c that is what im opening w on sunday
clean and jerk
2X50,57
1X64,70,75, 75
will open with 79
quick session!
was going to work on MUís but my arms are wayyy sore so i think ill just wait. and hope they dont go away.
bcaas
banana

glass whole milk
brussel sprouts and turkey sausage
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Old 09-23-2012, 07:01 PM   #149
Emily Storey Record
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Re: emily's workout log

9/21
off day.
coffee w cream

bike ~1mi
coffee w cream
2 eggs, 3 pieces bacon, brussel sprouts, turkey sausage, sweet potato
bike ~1mi

ground turkey, cauliflower, collard greens

rice, tomatoe, cucumber

coconut water

meat loaf, spinach

feel like i could eat a horse today. ugh.

angies wedding!! drank wayyy too much, ate so much good bbq!

9/22
feeling the effects of last night.
coffee w cream

not sure what i ate for breakfast

bcaas

oly
super light day which was nice
snatch
2X35,40,44,47,
then 3 singles at 47
clean and jerk
2X50,57
1X64,64,64
bcaas


probably ate some more here but canít remember. ate a large amount of trail mix and keifer later on due to lack of planning.

9/23
coffee w cream
3 pieces bacon, sweet potato, chipped steak

bike ~4.5 mi
hook grip classic
bcaas
snatch
warmups
2X35,40,44,47,50
1X52,54,55
then
1X56,59 fail stupid just didnt catch it, 61!

a banana

clean and jerk
warmups
2X45,50,57
1X64,70,75,79
then
1X81,84 - fail press out slightly with the right arm, 85!
bcaas
good to get the 61 and 85. was hoping for 62 and 86 but since i failed both my seccond attempts this is what i ended up with...

bike ~4.5 mi
ground turkey, cauliflower, brussle sprouts
turkey lunch meat
5 pieces bacon. ugh. this jsut needs to go right from the oven to the fridge, not my mouth.

lamb chops
kale saled w some strawberries and almonds
2 glass of whole milk
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Old 09-24-2012, 07:20 PM   #150
Emily Storey Record
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Re: emily's workout log

9/24

coffee w cream

bcaas
class
the bear complex.

repeat the following 3 times w.out taking your hands off the bar. so you can rest in the rack position, or the top of hte back squat. *the push presses are not locked out, they are only to get the bar from the front to the back and vice versa.

power clean (then stand all the way up)
front squat
push press *
back squat
push press *

i like these they are really fun in that wierd way. we were supposed to do 10 sets, but erin made me stop after 8 b.c i kept failing. i think i can get 163 tho. next time.
83,103,113,123,133,145,153,158,163 failed on the transition from a front squat to a back squat., 163 failed on the 2nd power clean attempt. DUMBBBBB i think it was my grip that just gave out on me tho. also my front squats got realll slow which is a little concerning. but my back squats felt pretty good througout.

bcaas

coffee w cream
2 eggs, collard and mustard greens, chipped steak, sweet potato

eggplant, yellow and green squashes, cauliflower, ground turkey

brown rice
kale saled w strawberries almonds and turkey lunch meat

.25lb turkey lunch meat

bcaas
oly
snatch
2X35,40,44 -fail!, fail again!, 44, 47,50 - failed the second rep
1X50,50,50
not very awesome tonight.
clean and jerk
jim is trying to get me to think about pulling down and back on the bar after my finish. so i can get under it quicker.
2X50,57,64
1X70,70,75,80,85,85 fail caught it with a rounded back, 85 fail didnt even rack it!
tried to do 2 at 75 and i couldnt even rack it on my first attempt. lame-o
bcaas

glass whole milk
pulled pork
kale chips
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