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Old 01-11-2013, 05:57 PM   #11
Sara Ochsner
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Location: Bayou Vista  LA
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01-11-2013

WU:
-20, 20lb cable abductor raises
-200m jog (6.3mph treadmill)
-10 good mornings
-10 inchworms
-20ft butt kicks
-20ft high knees

WOD:
-20 burpees
-1 back squat
-19 burpees
-2 back squat
-12 burpees
-3 back squat
-10 burpees
-4 back squat
-7 burpees
-5 back squats
-5 burpees
-6 back squats
-5 burpees
-7 back squats
-5 burpees
-8 back squats
-5 burpees
-9 back squats
-5 burpees
-10 back squats
-5 burpees

Cool Down:
-20, 20lb cable abductor raises
-10 abductor raises
-20s side planks
-20s plank
-917m stationary bike
-10 min stretch

Breakfast:
3 eggs
1 banana
1 shallot
1 tsp olive oil
salt
pepper
cup coffee
20 oz water

Lunch:
2.5 oz summer sausage
1 bell pepper
1 tomato
20 oz water

Dinner:
baked BBQ pork chops
summer sausage
leeks
2 glasses wine
20 oz water

Notes: Is it bed time yet?
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Old 01-12-2013, 11:06 AM   #12
Nik Nichols
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Re: Sara O. Workout Log

What weight on the back squats? did you time it?
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Old 01-12-2013, 01:59 PM   #13
Sara Ochsner
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Re: Sara O. Workout Log

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Originally Posted by Nik Nichols View Post
What weight on the back squats? did you time it?
Not sure how much the bar on the Smith weighs (very light) but I had 30lbs of plates. Only one barbell at the gym and it was being used. Didn't time it but I had a steady pace. I have 27" inseam so burpees are my forte, lol.
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Old 01-12-2013, 02:44 PM   #14
Sara Ochsner
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Re: Sara O. Workout Log

On a side note, I have been going to my current gym for a few weeks now. The other day I looked up gym etiquette because there is definitely a big difference than when I was at an affiliate.

Well grunting, breathing loud and making noise was one of the things listed on the no no list. People were complaining here and there about how it messes up their workout. Guess I am a little hesitant to lift heavy because I do tend to make a tssssst noise and other breathing noises.

I think doing my WODs in a library would be more comfortable at times, lol.
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Old 01-12-2013, 07:48 PM   #15
Nik Nichols
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Re: Sara O. Workout Log

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Originally Posted by Sara Ochsner View Post
On a side note, I have been going to my current gym for a few weeks now. The other day I looked up gym etiquette because there is definitely a big difference than when I was at an affiliate.

Well grunting, breathing loud and making noise was one of the things listed on the no no list. People were complaining here and there about how it messes up their workout. Guess I am a little hesitant to lift heavy because I do tend to make a tssssst noise and other breathing noises.

I think doing my WODs in a library would be more comfortable at times, lol.
HAHAHA that is just sad. I train alone which has its advandages and disadvantages. I cam make as much noise as i want. But I train alone. No real time compition on a metcon. We do what we can to get the work done.
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Old 01-12-2013, 08:48 PM   #16
Sara Ochsner
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Re: Sara O. Workout Log

Once it warms back up I'll be doing my WODs in my back yard again. Got a nice little set up going on.
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Old 01-14-2013, 06:36 PM   #17
Sara Ochsner
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01-14-2013

WU:
-800m stationary bike
-10 mountain climbers
-10 good mornings
-10 airplanes
-10 pass throughs
-80ft line drills
-full clean practice

WOD: x 3, 1 minute each station
-35lb full clean
-jog (6.2 mph treadmill)
-push-ups (knees)
-5 lb plate get ups
-squats

Cool Down:
-800m stationary bike
-3/55lb full cleans
-10 minute stretch

Breakfast:
3 oz pork chop
31 asparagus spears
2 celery stalks
20 oz water
1 cup coffee (cream and agave)

Post WOD:
2oz half and half
4oz whole milk
Scoop chocolate protein powder

Lunch:
3 eggs
1 kiwi
.5 bunch Kale
1 tsp olive oil
20 oz water

Dinner:
2 oz chicken
1.5 beets
.5c broccoli
20 oz water
1 glass wine

Notes: Needed to up my calories a bit so I added a post workout protein shake.
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Old 01-14-2013, 07:18 PM   #18
Brad Allen Jones
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Re: Sara O. Workout Log

Quote:
Originally Posted by Sara Ochsner View Post
On a side note, I have been going to my current gym for a few weeks now. The other day I looked up gym etiquette because there is definitely a big difference than when I was at an affiliate.

Well grunting, breathing loud and making noise was one of the things listed on the no no list. People were complaining here and there about how it messes up their workout. Guess I am a little hesitant to lift heavy because I do tend to make a tssssst noise and other breathing noises.

I think doing my WODs in a library would be more comfortable at times, lol.
Oh man globo-gyms. Don't let it hold you back! I say if they kick you out then it just shows how awesome you are!
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Old 01-14-2013, 07:26 PM   #19
Sara Ochsner
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Re: Sara O. Workout Log

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Originally Posted by Brad Allen Jones View Post
Oh man globo-gyms. Don't let it hold you back! I say if they kick you out then it just shows how awesome you are!
I just feel weird being the only one sweating.
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Old 01-14-2013, 07:28 PM   #20
Sara Ochsner
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Re: Sara O. Workout Log

Oh, I did wall walks on the soda machine the other day Got some pretty strange looks, lol. The walls are just too clean.
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