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Old 07-31-2010, 12:17 PM   #11
Kellie Moore
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Help!

Oh yeah, how can I get faster at abmats???
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Old 08-06-2010, 10:52 PM   #12
Kellie Moore
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catch up post

Friday July 30th, 5:30pm
Strength:
Bench press
9 x 3 @ 70%
60lb

WOD:
7 rounds
max handstand hold
10 chinups (green)
17:46

3:35 total handstand time


Saturday July 31, 9am
Strength:
Box squats
12 x 2 @70% 1rm
95lb

WOD:
3 rounds
600m row (rx: run)
10KB swings (20kg, down to 16kg for last 4)(rx: 24kg)
20 air box squats (10" box + 15lb plate)
30 abmats
21:05


Tuesday August 3, 9:30am
Tabata Something Else

Pullups (purple, to purple & black in round 3)
7, 1, 3, 3, 4, 3, 2, 3

Pushups (to knees in round 2)
7, 6, 7, 7, 6, 6, 6, 9

Situps
8, 8, 8, 8, 8, 8, 8, 8

Squats
15, 14, 12, 11, 11, 11, 12, 13

Total: 244


Wednesday August 4, 7:45
Strength:
Banded deadlifts, 50% 1rm (100lb), purple band (approx. 105lb resistance)
1 - 1 - 1 - 1 - 1 - 1
45 sec rest between reps

WOD:
3 minute AMRAP in team of 3:
Tire flip and (box) jump on to tire (about 28")

rest 1 minute

3 minute AMRAP:
Lateral wall ball, 14lb

Our team got 15 tire flips/jumps and 64 + my unknown number of wall balls. I could not count for these, but I think I maybe got 10 - 12 legit over the line balls.


Thursday August 5, 5:30 open gym
Burgener warm up

Snatch balance series
Overhead squats
Worked from 33lb to 40.5 to 53
Hang power snatch @ 53lb for a bunch of reps

Clean & jerk - up to 95lb, on clean and push jerk, one clean and split jerk


Friday August 6, 9:30am
Strength:
Banded bench press at 40 - 60% of max
3 x 3 narrow
3 x 3 regular
3 x 3 wide
45lb

WOD:
12-9-6-3
Burpees
Ringdips (purple)
14:18
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Old 08-07-2010, 07:47 AM   #13
Mark Kosmowski
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Re: Kellie's training log

Thank you for sharing your consistent progress with us. Looking forward to seeing more inspiration.
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Old 08-10-2010, 02:58 PM   #14
Kellie Moore
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Re: Kellie's training log

Thanks Mark!

Monday August 9th
Strength:
Banded Power Cleans
Singles up to 58lb

WOD:
with a partner, 5 rounds for time & metres rowed:
400m run while partner rows, then switch.
I pulled a sled with 60lb on it around the building, since I am still not running.

20:45, 4242m rowed.

Tuesday August 10th
Strength:
Floor Press
1 - 1 - 1 - 1
85 87.5 90 92.5f

First time doing these, I like this.

WOD:
Canadian Regionals Workout #4
4 rounds:
35 Wall balls
20 pullups
15 minute time cap

I subbed pushups for wall balls, since my knee decided to be all puffy and swollen and weird. So no squatting.

163 reps (2 pullups off finishing third round)
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Old 08-11-2010, 09:21 PM   #15
Kellie Moore
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Wednesday August 11

<B>Wednesday August 11</B>

Strength:
Banded box squats @ 55% 1rm
75lbs, red bands
6 x 2

WOD:
AMRAP in 12 minutes
5 Deadlifts, 95lb (rx: 155lb)
30 Abmats (rx: 15 Abmats)
15 Goodmornings w/ PVC (rx: 30 OH squats w/ PVC)

4 & 1/3 rounds (plus 23 abmats)

Knee still swollen a bit, hence the subs.

Topped off the day with some paddleboarding and kayaking in the lake, fun!

In other news, I got new short shorts for Short Shorts Friday, so much fun!
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Old 08-12-2010, 11:33 PM   #16
Kellie Moore
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Thursday August 12

Thursday August 12
Open gym

Went in to do some sets of 5 of OHS and front squat. Only did one set of 5 OHS at 33lb, because it really bothers my wrist. I'll have to work this more often, as well as my wrist rehab.
Worked 8 sets 5 of front squat; 45, 55, 65, 75, 85, 90, 95, 100. New 5rm.

Felt like my eyes were gonna pop out, and my felt kinda like I might black out on the final reps of the last 2 sets. Too much holding my breath?
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Old 08-13-2010, 07:52 PM   #17
Kellie Moore
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Friday 13th August

Friday 13th August

Skills:
Hang power snatch
worked on this with wood plates on the little bar, so 40.5lb. It felt good, but our coach took a video, and you can see my arms pulling really early, before my hips and knees extend, so I'm going to work on that.
I pulled one or two at 53lb, which was fine but was bothering my wrist, so I just worked with the bar for a few, concentrating on opening the hips and shrugging before bending the arms.
It was so great to see the video, awesome feedback.

WOD:
"The Volkswagen"
21-15-9
Bench press, 60lb (RX: bodyweight, ha!)
Pullups (purple/black band)
9:57

I really like this combo. I got frustrated on pullups a couple times, when my nose/mouth was at the bar, but I knew I couldn't count that rep! I think I also did a couple extra, when I lost count in the 15 set.

Good times
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Old 08-16-2010, 08:41 PM   #18
Kellie Moore
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Monday August 16

Monday August 16

Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5

Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.

WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds

(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)
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Old 08-17-2010, 11:08 AM   #19
Kellie Moore
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Tuesday August 17th

Tuesday August 17th, 7:00am
Filthy Fifty

as rx, except:
45lb bar for push press/goodmornings (33lb rx)
ROM on knees to elbows

59:22

Felt very drained right from when I left my house on my bike. Did not eat before this work out. Cried a little. Finished this.

The end.
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Old 08-19-2010, 03:48 PM   #20
Kellie Moore
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Wednesday August 18th

Wednesday August 18th

For weight, 7 rounds of 7 sets of:
1 power clean
1 front squat on box

65, 67.5, 70, 72.5, 75, 77.5, 80

Wow, I may have started a little heavy. Thought I couldn't lift more than 77.5 for my last set. Sat around and channelled Chopper and decided to HTFU, and lifted 80 for my last round.

It was supposed to be minimal rest within each round, pausing only to regrip, but towards the last rounds, I was pausing for a few breaths between some reps.

Glad I got this done.
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