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Old 10-17-2012, 07:31 PM   #181
Emily Storey Record
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Re: emily's workout log

10/17
coffee w cream
1 pieces bacon, egg and turkey pie w spinach,

bike ~4.5 mi

banana

class
broad jump - 103
dead lift
3X135,185,225
then. every other minute on the minute
1 deadlift at 250
5 russian KB swings (1.5 pood)

metcon
1k row
3:32.5. wanted to see if i could get 3:30. and obviously failed.

bcaas

bike ~3 mi

2 pieces bacon, tiny amt of egg and turkey pie w spinach
sweet potato

spaghetti squash w beef stew

rice w tomato and cucumber

.5lb roast beef

bike ~3 mi

back squat triples
3X60,75,85,90,95,97.5 (was supposed to be 100), 105
feel pretty good about 105 b.c it wasnít super speedy but they were all fast enough, and it was my max. so thats nice.
HSPU work. this was not so nice. 10 minutes emom 3 reps. skipped minute 9, so did 11 minutes total. keep trying to bing my feet down at the same time as my arms. as a result usu just come crashing down.

bcaas

bike ~2mi

bike ~6mi

chicken and mustardy greens?
glass whole milk
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Old 10-19-2012, 08:06 AM   #182
Morgan Vozobule
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Re: emily's workout log

mustardy?! hahah, theyre just called mustard greens rec!
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Old 10-20-2012, 08:46 AM   #183
Emily Storey Record
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Re: emily's workout log

haha. mustard(y) greens. they don't even taste like mustard!

10/18
coffee w cream
banana
broad jump - 101.5
endurance (rowing)
20 min every other emom row 250 m as fast as you can. keep it under 60 seconds or drop to 200m.
started w my damper at 9 (higher then usual)
47.3, 47.6, 48.3, (moved my damper to an 8) 51.3, (moved it back to a 9), 50.7,53.4,53.2 (ave moved my damper to a 7 at the end of this one), 53.4,53.1
then death. these were very hard.

bike ~1mi
3.5 pieces sausage, some eggs, spinach
coffee w cream

bike ~3.5 mi
venison burger, fries
beers

bike ~2.5mi

delicious ribs. also delicious cheesy grits!
and more beers. sigh
bike ~4.5 mi

10/19
coffe w cream

gymnastics practice
MU work. right arm is still acting up. once i got my hips warmed up things got a little better with the kip, but still arm by arm. worked a lot on the strict version (with bands). couldnít get it without them. erin says i pull high enough. so i guess just slam my head thru faster.
was going to do HSPU work but found out i couldnít lift 5lbs with my right arm instead. ugh.

banana

broad jump - 90. i suppose this is pretty solid proof drinking all day isnít the way to go.

bacon, eggs, kale

pulled pork

coconut water

bacon, turkey, squash
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Old 10-23-2012, 11:28 AM   #184
Emily Storey Record
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Re: emily's workout log

10/20-10/22
diet went to hell and further and i really need it to come back. ate things including but certainly not limited to
ice cream, reces pieces delicious things, beer,chocolate,cake, whiskey, and really whatever else i could get my hands on.
10/20
off.
10/21
parkour in the am
total in the pm
broad jump 108.5!
dead lift
3X155 (was supposed to be 175 but i wasnt paying attention to what was going on)
2X215
1X255,285,315
1X335!,355!,365!

back squat (*kg)
3X55
2X70
1X85,95,105
1X115!,119!,122.5 fail at the bottom. it just felt heavy even taking it off the rack. i think i might be able to get it soon if i keep working up to peaks, which erin says i can/should. b.c even 115 just feels so heavy at the top, kind of how 200 used to feel, but a little more so.

press
utter disaster
3X65
2X95
1X110
1X120 fail
1X115 ok
1X120 fail again. stupid stupid. the only good thing here might be that i learned about all my disfunctions on monday and am working ot fix them. so maybe if more muscles can help out it will be better.

10/22
off again. continued eating ****ty. learned lots of things about my big toe, neck, lack of diaphram muscles, and right shoulder mobility. or lack thereof.
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Old 10-23-2012, 06:31 PM   #185
Emily Storey Record
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Re: emily's workout log

10/23
coffee w cream
bike ~ 1mi

bike ~1 mi
bacon, 2 eggs, sweet potato

bike ~4 mi
pulled pork, mustard greens

bike ~3 mi

banana
class
broad jump 96.5Ē - felt my back tweak out on the first attempt and it was all downhill from there.
pause front squats
3X105,125,145,160,170 just dumped the 3rd rep. told my legs to stand up, and my arms just dropped the bar. went back to 160. my arms dropped it on the second rep. then went to 150 for the final rep, and didnít even stand up once. disaster. skipped the metcon b.c my back was continuing to seize up. went to croga. then was able to walk again.

kale, spaghetti squash, small amt of beef cubes
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Old 10-25-2012, 11:00 AM   #186
Emily Storey Record
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Re: emily's workout log

10/24
coffee w cream

broad jump. 93. gahhhh. was nervous about my back, but it was basically ok so tried jumping further and that was as far as i got.
pistol work (in socks) and ring dips. started just in the bottom of the pistol holding onto a squat rack. i like doing this to practice down there. then did 5 pistols on each leg, and 5 ring dips, did 5 rounds. ring dips felt kinda good so that was a nice change. pistols not so much. first two rounds didnít make it to below parallel. then added the counter weight. still struggled some with the left. on the 5th round, got rid of the counter weight for my right, kept it for my left.
class
did some arm bar work. with 5 lbs. right arm shook a lot. left arm felt fine.
OH squats. with the focus on really really keeping the shoulders externally rotated. this makes it so much harder.
5X33, 63,83,103,123.
started internally rotating at 123. and usually on all the others rachel kept reminding me about my left arm, so i guess i need to remember both of them when doing this.
metcon
5 min amrap with a partner. 2 times up and down the back steps, 15 air squats, then partner goes. worked with cassie. we got 5 rounds. i was 2 squats shy of getting the 6th.

rowing
10 rounds, 30 seconds on, 2 minutes off
wanted to see if i could get a 1:30 pace for at least one of these. and could not. had my damper at 8
156/1:35
161/1:32
161/1:32
158/1:34
152/1:38
149/1:40
156/1:36
150/1:39
149/1:40
151/1:39

bcaas
banana

3 pieces bacon, egg and turkey pie w spinach, sweet potato

some more coffee w milk

chicken and spinach

rice, tomato, cucumber

pulled pork
broccoli w peanut butter. mostly b.c i was still way hungry and its what i had. actually it was pretty good.

keifer. chocolate
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Old 10-25-2012, 07:42 PM   #187
Emily Storey Record
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Re: emily's workout log

10/25
coffee w cream

banana
broad jump. 93. stilll gahhh!

rowing
500m time trial
141.9. donít know what my best 500m is, but feel pretty sure i can do better than this.
then 3 minutes of rest, and then 3 more 500 at a 2:10ish pace.
mostly practiced getting as much power in each stroke. and keeping my shoulders right. ave said my left one looked lopsided but even when i thought real hard it didnít fix itself. wierd. also. changed the catch. so now go back to stopping right where the handle holder is, and try that out to keep your shoulders pinched.
bcaas

omelette w cheese, peppers, and sausage
coffee w cream
potatoes

bike ~4 mi

rice w cucumber and tomato

chicken and spinach

.25lb turkey meat
bike ~3mi

hang power clean, sets of 3, every other minute on the minute, 14 minutes
3X93,113,133,148,158,163,168
168 wasnít pretty. and i gave myself a pretty decent sized bruise on my hip that i kept on hitting.
metcon
10 min amrap 3,6,9... ring dips, hang power cleans (128 lbs)
made it thru round of 12 + 6 ring dips. ring dips were not good today. after first three i was at singles. need to get better at counting 5 seconds on the clock for rest, b.c i think iím taking too long if i dont look. same w breaks from the hang clean, but that should be more like 3 seconds.

back squat. to a peak? of 1.
3X55,2X65,1X75,85,90,95,100,105
105 was insanely slow, and very hard to believe i tripled it just a week ago.
bcaas
bike ~4.5mi

keifer
pumpkin, spinach, beef chili
kale
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Old 11-04-2012, 09:52 AM   #188
Emily Storey Record
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Re: emily's workout log

11/1
and weíre back. time to tighten things up.
coffee
3 eggs

coffee
fritata w bacon and spinach and mushrooms
sweet potato fries

chicken and brocolli

11/2
coffee
bcaas
broad jump - 97Ē blarg.
back squat to a peak of 1
3X60,2X72
1X82,90,97,102,105,108. slow.
class
death by thrusters. ugh. bova was in front of me most of the time which was great b.c i didnt really start dropping the bar till he did. made it thru 10 rounds + 9. which is dumb. i should have gotten into the 12th round, i just gave up.
bcaas

3 eggs, sweet potato

spinach, pulled pork

a few very stale pistachios



11/3
coffee
collard greens, 3 eggs

bike ~ 4.5 mi
bcaas
2 rounds for time
40 OH squats - 45lb
40 KB swings - 1 pood
40 pullups
40 double unders

20:40. OH squats just take forever.
plan was OH squats in sets of 10. KB swings unbroken. pullups in sets of 7. double unders unbroken.
reality was 20 OH squats, then 8, 8, and 4. KB swings unbroken in round 1. pullups in sets of like 3! FAIL. 30 double unders, then 10. round 2 - OH squats in sets of 10 so that was nice. KB swings in sets of 20 stupid grip. pullups still mostly sets of 3, a few sets of 5 which was a little better. 32 double unders, then 8.

bcaas

collard greens, chicken
bike ~ 2.5 mi

bike ~ 5 mi
1 pound chipped steak and a spaghetti squash. just couldn't stop eating.
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Old 11-04-2012, 09:55 PM   #189
Emily Storey Record
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Re: emily's workout log

11/4
coffee
bike ~4.5 mi
bcaas

advanced class
practice hand stand walking. GOT 6 STEPS! this is very exciting. then tim told me to try to control things and we were back to 2 steps. hahaha. hung out in the bottom of a pistol for each side for a small amt of time. quads are shot from death by thrusters so didnt work on pistols other then the bottom.
grace - as a warm up. ha! 2:50
metcon
5 rope climbs (was supposed to be legless. i just did regular style obviously)
25 strict press at half body weight (90lb) (the first one of these almost didn't go up. but then i got my **** together and did mostly sets of 4, with sets of 3 towards the end)
50 pullups ( was supposed to be 100, i ripped at 50, and i knew morgan and chrissy were also doing 50 so i stopped. these were also better then yesterday, started with sets of 7, then went to sets of 5 for a while, till i went to 4 and 3 at the very end when i was trying to minimize my rest)
100 lunges w 1.5 pood KB in one arm (these were very slow with too long of breaks every set of 10)
5 rope climbs (same as first ones)
i think my time was 21 minutes. this was fun.

bcaas

bike ~ 3mi
3 eggs, sweet potato


chicken and collard greens

bike ~ 3 mi
bcaas
oly
snatch
2X35,40,44,47,50
1X53,55,57,59,61. tried 63 probably like 8 times? and every time was pretty close. well. at least it was high every time, but iwasnít close to catching it every time. but i think i cna get this soon. snatch in general felt good tonight which was nice.
clean and jerk
2X50,57
1X64,70,75,80,83 (this one felt way good)
failed 86 in the jerk. tried 89 like 4 or 5 times. mostly got stuck in the bottom of the clean. sigh. once i stood up with it, and jerked it high enough but again with the catch. i think its just putting my head thru? again. close. but not enough.
bcaas
bike ~4.5 mi

chicken, brussel sprouts
tea
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Old 11-07-2012, 10:07 AM   #190
Emily Storey Record
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Re: emily's workout log

11/5
legs feel like they went thru a meat grinder. off today.
coffee


3 eggs, sweet potato

pulled pork, brussel sprouts

4 or 5 pieces bacon
maybe .25lb ground turkey
kale
tea

11/6
coffee

bcaas
pause front squats
EOMOM style for 14 minutes (so 7 rounds)
3X45,55,65,75,80,80,80 failed in bottom of third one. i canít seem to go higher then this.

pistol and HSPU work. 5 pistols/leg and 5 HSPUís. 5 rounds. on the 3rd and 4th round of HSPUís i was able to bring my legs to my chest as i brought my head to the mat. i dont know why this is STILL so hard. but the actual kip and push back up felt better then it has in a bit, so thats good. used 10lb counterweight for my left foot. failed a fair amt on both legs. did these in my socks.

rolling thruster ďgraceĒ. this is nothing like grace at all other then it is also 30 reps and also at 95 lbs.
7:47. my rollouts got sloppy and i think i sagged much more then i should have. thrusters felt ok.

4 pieces bacon, 3 eggs, sweet potato

bike ~ 4 mi

spaghetti squash, beef stew

eggplant, zuchiniís, ground turkey

bike ~2.5 mi

bike ~ 5mi
kale
tea
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