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Home Forums Workout Logs Lily’s Workout Log

Lily’s Workout Log
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UserPost

10:36 am
January 28, 2009


lilysu

Member

posts 54
1

Post edited 11:39 am - January 28, 2009 by lilysu

jan 28/09


warm-up:

-lots of foam rolling

-DU skill work (need more skill and more work)

-CFWU (half of one round…i was moving slow.)

-clean complex w/ 35#


WOD: C&J - work up to 1RM

1 x 55 / 65 / 75 / 85 / 90 / 95 / 100 (PR)

F x 105


squat cleans at 95 and 100 felt really good. 105 - was kind of a disaster. same probs as before. not letting go of hook, not getting elbows up, not setting back well enough for a front squat. definitely need to work on squats.

‘let the bitches have the kitchen’ - Melissa Mulligan

8:38 am
January 29, 2009


lilysu

Member

posts 54
2

jan 29/09

buy-in:

foam rolling

CFWU x 3

pistols skill work


WOD:

50 PLU (JKPLU x 2)

50 C2F PU (Full! - first set of 10, then 5s after that)

@ 12:20


cash-out:

stretching

kipping / dead hang skill work (grip wasn't working so hot here)


felt good today. happy to finish all 50 push-ups.

‘let the bitches have the kitchen’ - Melissa Mulligan

8:09 am
January 30, 2009


lilysu

Member

posts 54
3

Post edited 11:03 pm - January 30, 2009 by lilysu

jan 30/09

buy-in: FR / CFWU x 1 / one dead hang pull up (yay!) / snatch balance skill work (pressing/heaving/full) w/ PVC and 35# bar.

felt a little weak dropping into that OHS with the 35#. haven't done much overhead work with a snatch grip in recent weeks. need to get stronger through my shoulders at lockout.


WOD:

21-15-9

65# FS / ring dips (black band)

@ 10:31

probably could have gone up a bit with the FS (75, maybe?) but i wanted to focus a bit more on form today and really get more comfortable with maintaining my front rack through the whole ROM. that being said, i think my front squats felt great today. the dips sucked blue balls. got them done, but they weren't pretty. apparently dips 1d after 50 push ups is not the way to go for me.  :shrug:


cash-out:

stretching / a little bit of kipping skill work - kind of half-assed it tho'

‘let the bitches have the kitchen’ - Melissa Mulligan

4:56 pm
January 31, 2009


lilysu

Member

posts 54
4

Post edited 8:12 pm - February 1, 2009 by lilysu

jan 31/09

buy-in: FR / DUs / CFWU x 1 round / PVC snatch balance / press complex skill work

WOD:

1000m row (4:13)

2 PP / 2 PJ @ 75#

10 x 1pd KB swing

7 rounds for time

@ 16:31

cash-out: PNF stretching / two dead hang pull ups (not in a row, one overhand, one underhand)


felt slow today. felt like i stood there staring at my bar / KB for too long between rounds. first time using a 1pood KB - went ok had to break up the swings on rounds 5 and 6, still need to remember to stay tight through my core on the down swing. PP and PJ felt a little heavy but overall ok.

‘let the bitches have the kitchen’ - Melissa Mulligan

7:15 pm
February 1, 2009


lilysu

Member

posts 54
5

feb 1 /09

buy-in: FR / DUs / CFWU x 3 / PVC snatch balance skill work

1min burpee challenge: 22 (knees)

WOD:

snatch balance skill work: 3-3-3-3 w/ 35#

clean pull + clean: 1-1-1-1 (35/45/55/75)

clean pulls: 3-3-3-3 (75/85/95/105)

cash-out: PNF stretching / pull-up/kipping skill work / handstand skill work


today felt really good. would like to see where i max out on clean pulls. snatch balance work with the 35# bar felt solid. getting better at locking out through my shoulders at the bottom. overall pretty happy with today. can't wait for Grace!!

‘let the bitches have the kitchen’ - Melissa Mulligan

7:44 am
February 2, 2009


lilysu

Member

posts 54
6

Post edited 10:18 pm - February 3, 2009 by lilysu

feb 2/09

buy-in: FR / DUs / CFWU x 2 / SDLHP PVC skill work / PVC clean complex

WOD:

Grace:

30 x 70# C&J

@ 4:29

cash-out: PNF stretching / hand stand skill work


Grace felt great! took 9s off my previous grace time with 25# more weight. :)  probably should have gone heavier - 85#? next time.

‘let the bitches have the kitchen’ - Melissa Mulligan

9:25 pm
February 3, 2009


lilysu

Member

posts 54
7

Post edited 10:30 pm - February 3, 2009 by lilysu

feb 3/09

called in last night so skipped AM WOD. went at 7pm instead.

buy-in: FR / 500m row / CFWU x 3 / GHD skill work / DU skill work / SDLHP PVC work / KB snatch progression

WOD:

50 DUs (+ many single unders)

10 C2F push-ups (full)

20 x 8kg KB snatch (10L/10R)

5 rounds

@ 27:20

cash-out: PNF stretching


started out tired today, but the WOD went well. first time i was able to link DUs in a semi-consistent fashion in a WOD. first two rounds DUs were ugly, but starting with round 3, i started having runs of 5 or 10. for some reason, when i'm more tired, the rhythm comes easier and i feel like i dialed in the rope swing way better. push-ups were good. had to break a few sets into 4-2-2-2 but managed to do them all full. KB snatches perhaps should / could have gone up in weight (12kg) - need to work some OA swings at that weight first though i think.

definitely happy with today.not bad for 5hrs sleep and day 11 without a rest day. rest day tomorrow. Angie on Thurs!

‘let the bitches have the kitchen’ - Melissa Mulligan

10:09 am
February 5, 2009


lilysu

Member

posts 54
8

feb 5/09

buy-in: FR / CFWU x 2

WOD: Angie

80 PLU (red+black)

80 PU (full)

100 sit-ups (unbroken)

100 squats

@ 30:20

cash-out: PNF stretching


tried to do some double unders today in the warm-up, but shins are hurting and it didn't feel good. Angie wasn't too much of a bitch….just kind of. the pull ups were brutal. after the first 30-40, i had to go down to 2s/3s. push-ups the last 30 or so were 2s / 3s, sit ups were unbroken. squats started with 20s then 10s then 5s.  overall felt pretty good. really need to work on upper body strength!

‘let the bitches have the kitchen’ - Melissa Mulligan

6:54 am
February 8, 2009


lilysu

Member

posts 54
9

Post edited 7:55 am - February 8, 2009 by lilysu

feb 6/09  (late post)

buy-in: CFWU x 2

WOD:

1000m row for time (4:13.6)

C-unit OA special

500m OA row / 15 OA burpees / 15 OA ring rows / 15 OA 12kg KB swing

2 rounds for time

@ 13:14


did ok, felt tired. would have been interesting to do this with my left arm. plan to take 2 days off as have been tired this week and am on-call. crossing fingers for mucho sleep and not much call this weekend.

‘let the bitches have the kitchen’ - Melissa Mulligan

8:44 pm
February 10, 2009


lilysu

Member

posts 54
10

feb 9/09

buy-in: FR / CFWU x 2 / bumper plate overhead carry

WOD: (as rx'd!)

5 x 65# thrusters

BB OH carry (gym length - from btw Carm and the GHDs to the platforms and back)

AMRAP in 10min

7 rounds + 3 thrusters

cash-out - none

-felt good, did first 2 rounds unbroken, then had to break up some of the thrusters and one of the OH carries. overally felt good about the WOD. first time doing a WOD as rx'd!


feb 10/09

buy-in: FR / 50 DUs (got 20 in a row!) / CFWU x 2

hand stand challenge - on the wall - 1:43

WOD:

Death by pull ups

10 rounds + 9 pull ups

cash-out: some kipping work - grip was failing though.

did OK, need more pull-up work, kipping work and for my lats to get stronger! should be able to beat 1:43 on the handstand challenge. would like to try handstand challenge free standing too.

‘let the bitches have the kitchen’ - Melissa Mulligan

8:59 pm
February 11, 2009


lilysu

Member

posts 54
11

feb 11/09

buy-in: FR / CFWU x 2 / KB C&J

WOD:

Back squats

3 x 65 / 85 / 95 / 105 / 115 / 125

1 x 130 (PR) failed 2nd rep (req'd spot)

cash-out: handstand challenge - 1:28 (bleh); freestanding handstand skill work

felt pretty good. last BS day ended with 125 x 2. hit one more rep today and managed to get a new 1RM so was pleased with that.

handstand challenge was not as good as yesterday, but i think my brain wasn't in it and i kept looking at the clock so i was acutely aware of how long i had been up there. that didn't work so well for me. tomorrow's a rest day so will try again on friday.

‘let the bitches have the kitchen’ - Melissa Mulligan

5:23 pm
February 14, 2009


lilysu

Member

posts 54
12

feb 13/09

buy-in: FR / DUs / CFWU x 2 / DB C&J

WOD:

Push-up ladder 10 to 1 for time: 5:17 - failed once on the round of 3

2 min rest

Pull up ladder 1 to 10 for time: red+black bands DNF - (7:17-20:00) got through 8 rounds, could not complete the round of 9. tried at least 3 or 4 times. i think it was the 3rd try that i got the closest. was withiin 1/4″ of clearing the bar, but just couldn't get it done.

cash-out: handstand challenge: 0:58


feb 14/09

buy-in: FR/ DUs / CFWU x 2

WOD: DL 2-2-2-2-2 / SP 3-3-3-3-3 (supersets)

DL: 2 x 115 / 135 / 155 / 165 / 175 (PR) - F x 180

SP: 3 x 45 / 55 / 60 / 65; then 1 x 70 (PR), 1 x 70, 2 x 70 (PR), 3 x 70 (PR)

cash-out: stretching, attempts at some of the bouldering problems.


pretty stoked about today. DLs felt really good and presses felt even better. first attempts at 70# were slow to go up. but with a little more rest, that set of 3 was awesome. finally getting good use out of the bounce at the bottom.

on the otherhand, felt like i got my ass kicked on those problems. it's been a long time since i've pulled plastic…will have to think on some of those routes and try again…or get my ass over to 306 and hit their cave for a while.

‘let the bitches have the kitchen’ - Melissa Mulligan

5:13 pm
February 15, 2009


lilysu

Member

posts 54
13

feb 15/09

buy-in: FR / CFWU  x 2 / DB skill work (15# - DL, squat cleans, presses, thrusters)

WOD:

50 DUs / 12 piked HSPU (24″ box w/ two 45# plates)

x 4 rounds for time

@ 15:18

cash-out: PNF stretching

handstand challenge: 1:57


today felt good. was expecting the DUs to be harder, but they came along pretty well today. was hitting 5 / 10 in a row pretty consistently. HSPUs were definitely hard for me. need to work on these more.

handstand challenge - finally improved on my time from earlier this week. wish i could have held out a little longer and gotten to 2min….oh well. something to shoot for!

‘let the bitches have the kitchen’ - Melissa Mulligan

8:16 am
February 16, 2009


lilysu

Member

posts 54
14

feb 16/09

buy-in: FR / CFWU x 2 / DB complex (DL, HPC, FS, SP, thrusters, squat cleans, split jerks)

WOD:

Christine - As Rx'd!

500m row / 12 x BW DL (135#) / 21 X 24″ box jumps

3 rounds for time

@ 18:08

cash-out: PNF stretching / kipping skill work


calves really hurting today from all the DUs yesterday. pull-ups feeling strong in warm up, might drop a band in the next week or so. christine felt good. might have been a little too conservative on the erg (2:11/2:16/2:16), but the DLs were definitely heavy. 135# is a few pounds off a true BW DL, but i'm calling it close enough for government work and saying that i did this as rx'd. had to break the DLs into sets of 3-4. box jumps went well, just a little slow. would have liked to hit the 15min level II benchmark, but have to get faster on the erg to do that i think.

post-WOD kipping work felt pretty good, not quite there yet, but getting better.

‘let the bitches have the kitchen’ - Melissa Mulligan

9:29 pm
February 18, 2009


lilysu

Member

posts 54
15

feb 17/09

buy-in: FR / CFWU x 2 / DB complex

WOD:

40 x DB squat clean

40 x DB renegade row

40 x DB split jerk

40 x DB swing

w/ 15# DBs

11:49

cash-out: med ball throw - 12', PNF stretching


feb 18/09

buy-in: FR / CFWU x 1 / DB snatch - max'd 40#

WOD:

DUs x 10 min for reps : 158

cash-out: PNF stretching, pull-ups w/ black band

‘let the bitches have the kitchen’ - Melissa Mulligan

9:51 am
February 24, 2009


lilysu

Member

posts 54
16

i've been unmotivated to post recently. but here are yesterday and today.

feb 23/09

buy-in: FR / dynamic warm up / Rufus complex (DL / HPC / SP / back squat)

WOD:

Back Squat (5-4-3) 2-2-2

5 x 45

4 x 75

3 x 95

2 x 115 / 125 / 135 (PR)


20 x 24″ box jump

15 x push-up

3 RFT @ 7:24

cash-out: stretching

back squats felt pretty good up until 135 which was really freakin' heavy. lost my lumbar curve on the last rep.


feb 24/09

buy-in: FR / dynamic WU / Rufus complex (romanian DL / HPC / PP / good mornings / back squat)

WOD

DL (4-4-4) 2-2-2

4 x 95 / 125 / 145 

2 x 165

F x 175

F x 165


12-9-6

Burpees

N-ups (x2)

ring dips (black band)

@ 6:17

cash-out: stretching


today felt kinda crappy. DLs at 145 and 165 felt really heavy. don't know if it's a combination of a crazy week on call, not enough sleep, and 2nd day of heavy lifting in a row, or if it's just in my head. hopefully tomorrow goes better.

‘let the bitches have the kitchen’ - Melissa Mulligan

7:26 pm
February 25, 2009


lilysu

Member

posts 54
17

feb 25/09

buy-in: CFWU x 1

WOD:

45# SDLHP

45# push press

21-18-15-12-9-6-3

@ 9:04

cash-out: PNF stretching, kipping skill work

dead hang pull-up challenge: 2

today's WOD was great! it was my first time having to do SDLHPs in a WOD. warmed up with 35# and they felt a little awkward and shoulder intensive…i wasn't sure if my shoulders would poop out or not, so i was conservative with the weight. during the WOD i think i actually managed to get good use of my hip drive on the high pulls and they weren't so bad. did the first round unbroken, then the rounds of 18/15/12 all were broken up in some way. push-presses only broke the round of 15 once. probably could have gone 50# maybe 55?

‘let the bitches have the kitchen’ - Melissa Mulligan

12:16 pm
February 28, 2009


lilysu

Member

posts 54
18

finding it hard to post consistently on the blog and here. not sure if i'll keep up with this.

feb27/09

buy-in: FR / DROM / 25 x FS w/ 35# bar

WOD:

FS (5-5-5) 3-3-3

5 x 35 / 55 / 75

3 x 85 / 90 (PR)

1 x 95 (PR) - failed 2nd rep


8min Cindy (5 PLU (red+black) / 10 PU (full) / 15 squats

6 rounds + PLU and 3 PU


FS felt good, technique on these is feeling more natural. cindy felt awesome. should probably drop to just a black band for PLUs. the push ups were the slowest part, squats usually feel slow, but yesterday was the first time i felt they were a decent speed. looking forward to presses this afternoon.

‘let the bitches have the kitchen’ - Melissa Mulligan

4:54 pm
February 28, 2009


lilysu

Member

posts 54
19

feb 28/09

buy-in: FR / DROM / PVC Burgener warm-up / 35# bar - press complex (SP / PP / PJ / SJ - 10 each)

WOD
Press (10-5-5) 3-3-3

10 x 35

5 x 45

5 x 55

3 x 60

3 x 65

F x 70

3 x 65

2 x 70, failed last rep


3 x 500m row w/ 1:00 rest between pieces

2:05.2

2:03.9

2:04.1

total: 6:13.2 (w/o the rest time)

cash-out: EQI / PNF stretching. some kipping skill work.

dead hang challenge: 2 unassisted / 19 w/ purple band


today felt pretty good. didn't hit a PR on the presses, but 65# felt awesome. don't know why 70# wouldn't go up the first time. but overall felt pretty good about it.

erg pieces felt great! was really happy with my pacing and keeping splits w/in 9 seconds of my 500m PR. stoked to feel like i'm getting faster!

‘let the bitches have the kitchen’ - Melissa Mulligan

6:48 pm
March 1, 2009


lilysu

Member

posts 54
20

mar 1/09

buy-in: FR / CFWU x 1 / 35# clean complex (FS / HPC / squat clean)

WOD:

Elizabeth

21-15-9

squat cleans (75# / 65# for the round of 9)

ring dips (started w/ black, switched to purple after first 13)

15:04

cash-out: PNF stretching


holy. elizabeth was hard. i wasn't expecting to get my ass kicked quite so badly. should have started with 65#, and should have just added a red band to my dips. but that first round of 21 cleans pretty much drained me and then when i couldn't really get my dips to go i got frustrated and grabbed the closest band i could which was a purple. this was the first WOD that has come close to breaking me mentally. i don't know what it was because i've certainly been frustrated before, but this time around i don't know why my head wasn't quite there and that made it that much harder. glad to be done. hopefully the next time i see elizabeth she'll be a bit kinder.

‘let the bitches have the kitchen’ - Melissa Mulligan
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