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Old 08-03-2010, 06:32 PM   #1041
Samantha Aurelio
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Re: The Samantha Sessions : A New Journey.

August 3, 2010

VICTORY : Sleep = 10 hours. I feel like a new person.

Power: Medball Slams, 6x2

Strength: Pull Up (Pronated) Peak of 1
Purple (small) band x1
Red (xs) band x1
Red+5# x1
Red+10# x1
Body weight x1
BODY WEIGHT +5 x1!!*PR!

*to me... this is huge. I'm so happy

Metcon: AMRAP 8 minutes
10 single leg squats (5/leg) to a box below parallel (I used plates)
5 strict pull ups C2B (@ purple [small] band)

10 rounds even.

Had a hard time remembering to keep track of my rounds, oops.

Oly Lifting:

Snatch work.

Skill @ 35#

Work, full snatch, from floor: 55x3x2x2x2x2x2

worked on being stable in the catch.

Shoulder is bothering me. Icinnnng.


Note. For my food today.. I logged in 1,210 kcal, 68.9 FAT, 54.0 CHO, PRO 97.8. Less oil (FAT; need to hit 50-53g FAT), more beets/squash. I need to really figure out how to up those CHO. I SWEAR I'm not trying to do low carb, but this is always what happens. HMMMMMMMM.
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Last edited by Samantha Aurelio : 08-03-2010 at 06:34 PM.
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Old 08-04-2010, 08:32 AM   #1042
Patrick Haskell
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Re: The Samantha Sessions : A New Journey.

Pistols, strict pullups, and snatches. Nice.

Quote:
Originally Posted by Samantha Aurelio View Post
Note. For my food today.. I logged in 1,210 kcal, 68.9 FAT, 54.0 CHO, PRO 97.8. Less oil (FAT; need to hit 50-53g FAT), more beets/squash. I need to really figure out how to up those CHO. I SWEAR I'm not trying to do low carb, but this is always what happens. HMMMMMMMM.
Why less fat and more carb? More veggies, check, but root vegetables love to slather themselves in olive oil. To not do so, just seems cruel.
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Old 08-04-2010, 07:55 PM   #1043
Samantha Aurelio
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Re: The Samantha Sessions : A New Journey.

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Originally Posted by Patrick Haskell View Post
Why less fat and more carb? More veggies, check, but root vegetables love to slather themselves in olive oil. To not do so, just seems cruel.
CFCC is doing a "body composition change competition" and in such, I need to be eating 105g PRO, 120g-140g CHO and 50g FAT. For 4 weeks. I can do it just need more carbs. I'm thinking of buying some brown rice and quinoa. That should help.

---

August 4, 2010


8 hours of glorious sleep.

@ 6:30 PM

METCON:
400m run
40 push ups (on knees)
400m run
60 double unders
400m run
20 push ups (on knees)
30 double unders

23:18

I guess I did the right thing by going to my knees with the push ups, it would take me 40 minutes to finish if I didn't. I think 20 is my max for a full ROM push up. DUs were surprisingly better, just took me forever to catch my breath. Runs.. oi. First run was OK, second run was OK, 3&4.. I don't know what happened. Hah. Yay sweat-fest. 92 of humidity and crossfit. Amazing.

Gymnastics class:

Stretching
Tumbles
Handstand push ups
-purple band + purple band
-purple band + red band
-purple band + red band parolettes (however you spell that)
-red band + red band
Some 1-armed hand stands
Lots of upside downness.

AMRAP clean the muck from the gym

AMRAP best shower of my life.

Thank goodness tomorrow is a rest day.
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Old 08-05-2010, 02:44 AM   #1044
Patrick Haskell
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Re: The Samantha Sessions : A New Journey.

Quote:
Originally Posted by Samantha Aurelio View Post
CFCC is doing a "body composition change competition" and in such, I need to be eating 105g PRO, 120g-140g CHO and 50g FAT. For 4 weeks. I can do it just need more carbs.
Oh in that case,



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Old 08-06-2010, 08:42 PM   #1045
Samantha Aurelio
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Re: The Samantha Sessions : A New Journey.

HA Pat.

--

August 6, 2010

Sleep fail yesterday.

Power: Overhead Throws 6x2

Strength: Strict Press, peak of 1
45x1x1, 65x1, 75x1, 85xfxf

BLARG. My shoulder is really hurting me. Liz says it's my bicep muscle into my shoulder. NOO - I need to fix this.

Metcon: AMRAP 12 minutes
4 kipping pull ups *NO ASSIST
4 piked push ups
8 DB swings @ 55#

7 rounds + 1 pull up

I'M SO HAPPY. That was my first repped pull up WOD. Yeah
Oh and Liz caught me on my flailing arms in the push up.. says it's really effecting my shoulder. Greg was right, keep your elbows back, kids. I need to fix my push ups or my shoulder is screwed.


Salutation Nation in the morninggggg. Is it sad that I hope it ends early enough for me to get to FGB tomorrow? Hah.
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Old 08-07-2010, 05:56 AM   #1046
Meghan Reid
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Re: The Samantha Sessions : A New Journey.

OK I think our body parts like to have secret communications behind our backs and thusly always have the Exact. Same. Injuries. So MY right bicep feels icky this morning. Not pinchy or injured, just sor-er than my left. I know there is a giant strength and alignment discrepancy since my presses always go up unevenly. And I was definitely snaking my pushups to favor my weaker right arm. Hoping a round of single arm presses will start to fix this.

Ice, m'lady. Ice and fish oil!
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Old 08-07-2010, 11:42 AM   #1047
Samantha Aurelio
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Re: The Samantha Sessions : A New Journey.

Quote:
Originally Posted by Meghan Waldeck View Post
OK I think our body parts like to have secret communications behind our backs and thusly always have the Exact. Same. Injuries. So MY right bicep feels icky this morning. Not pinchy or injured, just sor-er than my left. I know there is a giant strength and alignment discrepancy since my presses always go up unevenly. And I was definitely snaking my pushups to favor my weaker right arm. Hoping a round of single arm presses will start to fix this.

Ice, m'lady. Ice and fish oil!
Yeah it's on my right side.

Take care of yo'self, too!

--

Yoga today. And I guess yoga tomorrow. Google cal mishaps and changed schedules = no CF for me
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Old 08-09-2010, 05:53 PM   #1048
Samantha Aurelio
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Re: The Samantha Sessions : A New Journey.

August 9, 2010

~7 hours of 'eh' sleep. Hoping for some solid zzz's tonight!

Power: Depth drop/jumps 6x5

Strength: Back squat, peak set of 5

80x5, 105x5, 125x5, 140x5, 150x5, 160x5*PR for reps
*Previous 1RM PR was 165. This is obviously changing within the next few weeks

Auxiliary Strength Work: Natural Glute Raises 3x8
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Old 08-10-2010, 03:32 PM   #1049
Samantha Aurelio
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Re: The Samantha Sessions : A New Journey.

August 10, 2010

8 hours unrestful sleep.. blarg

Power: Overhead Med ball throws 6x5

Strength: Dead hang pull ups, supinated grip ; peak of 5
Purple band (small) x5
Red band (xs) x5
Purple +10# x5
Purple +15# x5, strangely exhausting

Metcon: "Death by Pull Ups" *unassisted

7 rounds + 6 pull ups.


Another week's trip to Reading Terminal. I think I bought the whole market. My fridge is overloaded! It's awesome. Cooking time!

So ready for sleep. My body is TIIIIRED.
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Old 08-11-2010, 05:15 AM   #1050
Rachel Baratz
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Re: The Samantha Sessions : A New Journey.

YES!!! UNASSISTED DEATH BY PULLUPS!!!
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