emily's workout log

[Emily Storey Record]

9/25

coffee w cream

bike ~4.5 mi

class
bench press
20 minutes to work up to a set of 5, while doing 10 ring rows b.w each of your first 5 sets. my group only had time for 5 sets, so thats all we did.
85,105,125,140,155

10 min amrap of 60’ bearcrawl, 20 double underse
11 rounds + one half a bearcrawl
was on track for 12 rounds at minute 5 but bearcrawl got slow, and then really started tripping up on DU’s more. sigh.
i need to keep these in the steady rotation
bcaas

bike 3.5 mi

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

mid day barefoot sprint workout
10X100’s, easy walk back recovery

pulled pork, collard greens
brown rice, tomatoe, cucumber

lamb chops and brussle sprouts

bike ~ 2.5 mi

bike ~ 5.5 mi
pretty decent shredded chicken!

[Emily Storey Record]

9/26

coffee w cream

egg and .25lb ground meat
class
101” broad jump
every other minute for 14 minutes (so 7 sets)
5 chest to bar pullups.
started with mini band. immidiatly went to light band. first three felt good and fast every time. last two felt bad adn slow. next time will start with light band and see abou tadding weight. ugh - back to the bands it is.

every other minute for 14 minutes (so 7 sets)
5 presses (from the floor)
63,73,83,88,93,98,103

50 toes to bars, every time you come off the bar run 150m.
i believe it took me 10:25. did my ttb in sets of 15,10,10,8,7. still no kip, altho one single ttb does feel easier then it did before.

pistols. in socks. again, back to the bands.
5 sets of 5. the first three i used the mini band for both legs. the last two sets i used the mini band for left leg, and did them for real (with hops tho) on my right leg.

egg and .25lb ground meat

coffee w cream

shredded chicken and egpplant, zuchinis

chicken sausage and butternut squash

bike ~4.5mi

bcaas
oly
snatch
2X35,40,44,47,50
1X52,54,54,56 fail, 56, ,58 fail (out in front), 58 fail (almost dropped on my head)
dropped back to 54. failed it twice and then finally got it back.
mentaly just wasn’t quite there i think.
clean and jerk
mentally def was not there for this. esp the jerk.
2X54,60
1X 66, 71, 76 failed the jerk out in front, 76 80 failed the jerk out in front agian.

back squat triples
3X55,70,82,82,86,89
started to light. 82 felt super heavy and i almost failed my first rep on that first set of 82. terrible. repeated and felt better. these felt harder then they should have. overall not a great night.
bcaas
banana
bike ~4.5 mi
realized i hadnt had any carbs when i got home, am hoping that explains at least some of what went on in the night session.

rice w tomatoe and cucumber
2 glass milk
kale
.5-.75 lb ground beef

[Emily Storey Record]

my dates are off somehow. yesterday should have been 9/27 i lost my rest day which was 9/26. don't remember what i ate, pretty sure i did not bike.

9/28
slept a million hours last night and it was wonderfull
coffee w cream

chipped steak, 2 eggs, sweet potato, greens
4 pieces bacon
coffee w cream

bike ~4.5mi

banana
broad jump 104.5”
MU work. this was awful today.
1,fail,1,1,fail,1,fail,fail, fail and stopped trying b.c cleary it was not coming back today
karabell
10 rounds
3 95lb snatches ( i did squat snatches this time)
15 wallballs
20:19
i think 11 minutes should be my goal but that seems pretty far off. i did all my sets unbroken with the exception of one wallball that didn’t hit the wall but i caught it and kept going so its kind of like unbroken + 1. and i failed the first snatch in like round 2 which is just dumb. too much rest b.w things tho i think.
bcaas

bike ~3.5 mi

ground beef and butternut squash

rice w tomatoe and cucumber

lamb and arrugula

bike ~2.5 mi

bike ~4.5 mi

shredded chicken, kale
glass whole milk

[Emily Storey Record]

9/29

coffee w cream
4 pieces bacon
coffee w cream

chipped steak, 2 eggs, sweet potato, greens

coffee w cream

oly
broad jump 105.5”
bcaas
snatch
2X35,40,40,44,47,50
1X50,53,55,55,57 - this one felt really good!, 59,61 fail, 61, fail, 61 failllllll
due to time constraints this was all i got to do
bcaas

ground beef, arugula, red pepper
some rice which was still partially frozen and therefor gross.

glass whole milk
rest of the rice from lunch
beef and butternut squash stew

chocolate ice cream from wawa that wasn’t even that good but that didn’t stop me from eating all of it

[Emily Storey Record]

9/30
rest day

coffee w cream
egg w .25lb ground meat
coffee w cream
egg w .25lb ground meat

some saled with a tiny amt of chicken and half an apple

some beers
egg w .25lb ground meat
one chicken sausage
entire thing of kale

[Angie Marfisi]

By entire thing of kale do you mean the giant bag it comes in? Or entire plant ripped from ground ?

[Emily Storey Record]

well in this case it was from a bag. but i've eaten the whole plant before too.

10/1

coffee w cream

banana
class
103.5” broad jump
back squat
5X115,135,155
20 rep back squat at 175
this was really hard. i wonder what 185 would have felt like (that would have been 80%)
i also remember when 175 was my max. so thats kind of nice.
awful metcon:
100 back squats (at 75% of your 20 rep max - i used 133)
at the beginning of every minute do 5 burpees.
10 minute cap
i got 28. pretty bad. the clean felt ridiculously heavy. 2 rounds i skipped b.c by the time i cleaned it up erin was yelling burpees.

2 eggs, 1 chicken sausage, burnt collard greens, sweet potato

beef stew and rice

mango, cashews, some cheese
tea

quick trail run. maybe 2ish miles, decent pace, was def breathing heavy when we finished. then a small amount of hand stand walking practice.

some chicken breast in a wierd sauce made with wine, green beens and a potoato

[Emily Storey Record]

10/2

coffee w cream

3 eggs, feta cheese, arugula

oly
100” broad jump
bcaas
snatch
2X35,40,44,47
1X47
2X50
1X53,55,59 - 59 felt pretty good too
tried 61 3 times, kept failing. think i got scared? wtf.
banana
clean and jerk
2X50,57,64
1X70,75, 80 - failed the jerk. ugh
clean
1X84,87
2X80. need to stop thinking this is so heavy
class
bench
3X75,95,115,135,145,155,160
for the first 5 sets did 10 ring rows b .w each one
metcon
8 min amrap sand bag getups. used 80lbs. got 19. was trying to get 20, and thought i had time (20 seconds) but felt like i was trapped underneath k-train and couldn’t move.

sweet potato
2 pork chops
kale
keifer

shredded chicken w buffalo sauce?
glass whole milk

[Angie Marfisi]

you know she is gonna be secretly flattered right that she was mentioned in your log?

[Emily Storey Record]

hahaha. true. and you know exactly how i felt when i was lying there unable to move with the sandbag on top of me.