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Home Forums Workout Logs AngAsh’s Workout Log

AngAsh’s Workout Log
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UserPost

9:52 pm
January 29, 2009


Angela

Member

posts 50
1

I swear I thought I started this out yesterday! Oh well, I will start now.


29/01/09

3 x max pistons - I was terrible, hugely used the bar to pull myself up

WOD:

50 pull ups - tore right hand on #44

50 push ups - 25 full and 25 knee

Time: 10:34

9:14 pm
January 30, 2009


Angela

Member

posts 50
2

30/01/09


21-15-9

front squat 85#

ring dips (29 with red band and rest with black)

Time: 11:36


The squats felt really good and the dips did too initially. I could power them out at first but then hit a wall and couldn't straighten my arms the full way. That was frustrating.


Also worked with PVC pipes. Bar on back, push press and get under the bar and then  to a push jerk-ish movement. I couldn't get the concept at all. Once I tightened my core I could get under it a little. It was almost the getting under the bar part that was throwing me off. Na, it was the whole thing. Little dip, come to full extention (but don't pause, yet still have to reach full) and then push down from the bar… ahhhh…. so much to think about and so easy to screw up! I still need a lot more practice with that before I can be getting into weights.

6:44 pm
February 2, 2009


Angela

Member

posts 50
3

02/02/09

“Grace”

30 clean and jerks for time

30 x 70# clean and jerk

Time: 3:28.


I needed more weight.


Oh and I attempted the pull up max challenge. Previous PR was 12 then did 15 before Grace and attempted it again afterwards and got 16.

6:25 pm
March 21, 2009


Angela

Member

posts 50
4

I haven't done this in a while so I figured it was time to step it up again.

March 21, 2009

Tabata This

squats - 17

pull ups - 3

push ups - 5

sit ups - 9

rowing - 5

Total: 39

8:52 am
March 23, 2009


Angela

Member

posts 50
5

March 23, 3009


Front Squats

(5 5 5) 3 3 3

5 x 75#

5 x 85#

5 x 95

3 x 115

3 x 125

3 x 135 (PR)


Finish with:

Fran-ish

Thrusters (75#): 12-9-6

Pull ups: 21-15-9

Time: 6:34


The front squats felt good. Last time i got 1×135 but 3 x125 so that was nice to go up a little. Fran-ish was hard. I wish I knew it was coming so I could have prepared a little better. the thrusters felt really really heavy and the pull ups were just ok. I think I should have pushed a little harder on them. It was nice doing them on the low bar though. I think it helped a lot.

10:33 pm
March 25, 2009


Angela

Member

posts 50
6

March 25, 2005

“Rowing Murph”

2000m row

100 pull ups

200 push ups

300 squats

2000m row

Time: 51:11


Did it in 5-10-15 but eventually put squats between the push ups. I should have done that earlier or else went 2-4-6. After about 60 pushups I switched to knees. Took 15 min off my last time though.


Also managed to rip my hands again. four big rips and a skinned knee.

11:35 pm
March 30, 2009


Angela

Member

posts 50
7

March 30, 2009

The WOD today was Annie but as I did “Annie and Back” yesterday at CF Edmonton I opted for Linda.

Linda:
10-9-8-7-6-5-4-3-2-1
145# deadlift
55# press
75# clean
Time: 24:48


Technique on cleans was crap. I need to remember to keep my chest up higher and not raise my butt up. It seems so easy in theory…

11:32 pm
March 31, 2009


Angela

Member

posts 50
8

March 31, 2009


“12 Rounds of Sh*t”

2 rounds:

3 x (250m row, 5 x 85# cleans)

3 x (30 DU, 5 x 85# cleans)

Time: 35:27


I got 21 double unders in a row on one of the last ones!

12:40 am
April 6, 2009


Angela

Member

posts 50
9

April 5, 2009

Deadlifts:

(5 5 5) 5 5 5

5 x135

5 x 155

5 x 175

5 x 190

5 X 190

5 X 190


190 was a PR. did 185 last time.

So close to the muscle up today… got over and just couldn't get full extension out of the dip. It is so close though.


Oly Workshop

- snatch

- clean

- jerk


Snatch: mid thigh hang position. Need to keep the bar close and maintian active shoulder at the top. Lots of other corrections which are already starting to escape me.

Clean: I need to get under the bar faster and get my elbows up. reaching full hip extention was difficult but I got it a few times but usually that was at a sacrifice of getting under the bar and rotating my elbows quickly enough. Also need to keep the bar closer. Hang position is low thigh. Oh and keep the arm in a vertical line from the shoulders which means don't stick my butt out so much.

jerk: I was coming forward too much. Need to maintian a vertical torso during the first little dip so i am not too far forward once in the split position. Keep the bar higher, above my collar bone and really push it into my neck with arms more in a thruster position than a press position.


So many little things on every lift. Gotta keep practicing.

8:43 am
April 7, 2009


Angela

Member

posts 50
10

April 7, 2009

For Time;

5 DB power cleans (20#)

5 DB split jerls (20#)

30 double unders

Time: 17:04


Double unders are certainly coming along. Attempted the muscle up again but failed miserably. Definitely too tired/fatiqued for it today. I couldn't even get over ona jumping one!

12:19 pm
April 14, 2009


Angela

Member

posts 50
11

April 13, 2009

Back squats: (5 5 5) 5 5 5

5 x 145#

PR for reps for sure

Weighted pull ups:

1 1 1 1 1 1

Made it up to 20#. Failed on 25# but I am pretty sure I had it in me.


April 14, 2009

Deadlifts: (5 5 5) 5 5 5

worked up to 195 for the three sets of five. Felt pretty heavy but not too bad.

Push press: (4 4 4) 2 2 2 to max

Got 2 x 105# but was hoping to get to 110. Think I probably can next time. My shoulders are rather sore now.

30 KTE - not too bad. I think the time was 4:23 or something.

10:06 am
April 15, 2009


Angela

Member

posts 50
12

April 15, 2009

“The Chief”
3 cleans (75#)
6 push ups
9 squats
AMRAP in 3 min
5 rounds

Oh man, so deadly!
Round 1: (4 + 5 push ups)
Round 2, 3, 4: (4 rounds)
Round 5: (3 rounds with 5 squats)

6:56 pm
April 18, 2009


Angela

Member

posts 50
13

April 17, 2009

FIRST MUSCLE UP!!!!


April 18, 2009

Press

(10 8 5) 3 3 3

10 x 35#

8 x 45#

5 x 55#

3 x 65#

3 x 75#

3 x 85# (PR)


Finisher:

2 rounds:

250m row

20 KB (12kg) snatch (left and right)

250m row

20 KB (12kg) snatch (left and right)

Rest 1 min

Time: 13:13


Attempted the another muscle up and was worried that yesterday's was a fluke but I amnaged to get two more today. Pretty pumped about that.

11:38 pm
April 20, 2009


Angela

Member

posts 50
14

April 19, 2009

FRAN!!!!!

Rx'd: 5:43


Took nearly three minutes off my last Fran at 8:41. I was hoping to break 8:30 so I couldn't believe this result. I owe lots of it to BathMatt and his mad counting skills to get me back on the bar.


April 20, 2009

Today was supposed to be a rest day but I went in for clean and jerks and ended up doing the entire thing.

Max clean and jerks: 115#

Running finisher:

200m 70%

rest 1 min

400m 80%

rest 1 min

200m 70%

Time: 5:10


Not sure if that is actually how it was supposed to go but that was how I did it.

My form sort of fell apart by the end of the C&J but I managed to get the weight where it was supposed to be. I don't think this was my max but it certainly was getting very heavy and I likely would have failed on the next attempt. I suppose that sort of does make it my max…

8:41 am
April 21, 2009


Angela

Member

posts 50
15

April 21, 2009

Heavy Grace

30 squat clean and jerk (85#)

Time: 11:43


Rx'd is 100# but 85# was more than heavy enough. My form got destroyed on some of them and it was really hard to keep my chest up during the pulls of my cleans.

9:11 am
April 22, 2009


Angela

Member

posts 50
16

April 22, 2009

Deadlifts:

(5 5 5) 5 5 5 across

5 x 135#

5 x 165#

5 x 185#

5 x 200#

5 x 200#

5 x 200#

 PR'd on reps at 200# and am very interested at what my max will be now (previously 210)


Finished with running:

400m

2 min rest

3 rounds


1. 1.43

2. 1.83

3. 1.93.


Running blows. But at least I finished.

12:02 am
April 24, 2009


Angela

Member

posts 50
17

April 23, 2009

The Finale…

“Angie”

100 pull ups

100 push ups

100 sit ups

100 squats

Time: 28:59


Last time I only did 50 push ups most of which were knee and it took nearly 32:30. Defintiely better. I tore my hands up a little but luckily I have a sweet new callous-care kit to fix them up! And wicked shoes to go with it! So awesome. I am going to miss this place.

9:16 am
April 24, 2009


Angela

Member

posts 50
18

April 23, 2009


First official post-CFS WOD. I was at CrossFit Edmonton today

“Isabel”

30 snatch (65#)

Time: 2:52


Rx'd is 95# and obviously I am no where near that. My forms was still crap so it needs work but I think next time I will go up a little in the weight. Also this was the first WOD with the new oly shoes and they were AWESOME! Can't wait to use them more. If only I was around for the oly bias… Cry

6:29 pm
April 26, 2009


Angela

Member

posts 50
19

April 26, 2009

Location: CrossFit Edmonton

“Jackie”
1000m row (4:02.3)
50 thrusters (35#)
30 pull ups
Time: 11:27


They had this as the Rx'd but when we did it at CFS last time I had down that I had used 45#. My time was a little bit better but should have been better still. My chest really hurt though largely due to allergies. Oh well, improve for next time.


Still trying to get back my muscle up. the rings here are much more confined so I think it is a fear thing rather than strength. Hopefully tomorrow since I was so very close today.


Still missing CFS.

11:17 pm
April 27, 2009


Angela

Member

posts 50
20

April 27, 2009

Location: CrossFit Edmonton

WOD: 7000# from the floor to overhead

100 reps (70#)

Time: 20:06


 Mostly did clean and jerks but threw in about 35 snatches. I felt like my technique was crap and wished that I wasn't so fatiqued. It didn't go too badly but it definitely felt like an 'off' workout. Hopefully tomorrow's go at “Angie” will feel better. Some how I doubt it seeing as how I did it four days ago and my hands are still torn… we will see.
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