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Lily’s Workout Log

UserPost

6:58 pm
March 4, 2009


lilysu

Member

posts 54

21

mar 3/09

buy-in: FR / CFWU x 1 / light bar BS

BS (5-4-3) 2-2-2

5 x 45

4 x 75

3 x 95

2 x 125 / 135

F x 140


Fran'ish

12-9-6

65# thrusters

21-15-9

pull ups (black+red)


Mar 4/09

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

4 x 65 / 95 / 125

2 x 145 / 165

F x 165

PP (4-4-4) 2-2-2

4 x 35 / 45 / 55

2 x 75 / 85 (PR) / 95 (PR)

F x 100

‘let the bitches have the kitchen’ - Melissa Mulligan

7:14 pm
March 7, 2009


lilysu

Member

posts 54

22

ar 5/ 09

buy-in: FR / CFWU

WOD:

Fight Gone Bad

14# wall ball

55# SDLHP

18″ box jump

55# push press

row (calories)

1 minute each station w/ 1 min rest post row

x 3 rounds for reps/cals

Total: 205 (need to fill in for each round later)


Mar 7/09

buy-in: FR / Rufus complex (DL / HPC / SP / PP / split jerk) / 25 x light bar FS

WOD:

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

5 x 45 / 65 / 75

3 x 85 / 90 / 95


350m row

15 x 25# DB split jerk

3RFT

@ 10:23

‘let the bitches have the kitchen’ - Melissa Mulligan

6:30 pm
March 8, 2009


lilysu

Member

posts 54

23

Mar 8 '09

buy-in: speed ladder - skill work

WOD:

Press (5-5-5) 3-3-3

5 x 35 / 45 / 55

3 x 60 / 65

F x 75 / 70


Push-up ladder (10 -> 1): 0:00 - 3:52

2 min rest

Pull-up ladder (1 -> 10): 5:52 - 12:04 (= 6:12)

cash-out: kipping skill work - got one kipping pull up!! Laugh

handstand skill work.


presses were ok. felt really good until 65, then tried to make too big of a jump. and couldn't get 75 nor 70 to go up.

ladders went great! push-up ladder was over 1min faster than last time. and i finished the pull up ladder (got stuck at round 9 last time and timed out at 20:00). so overall really happy with how today went.

and the post-WOD kipping pull up actually felt ok! hopefully it won't be to much longer before i can string a few together! will keep working at it.

‘let the bitches have the kitchen’ - Melissa Mulligan

8:32 pm
March 9, 2009


lilysu

Member

posts 54

24

mar 9/09

buy-in: FR / CFWU x 2

broad jump (x 3): 13.5'

WOD:

10 x 25# DB squat cleans

10 x 25# DB burpees

AMRAP in 15 minutes

= 5 rounds + 5 squat cleans


broad jump was ok, was only behind Ava by a few feet. need to be more efficient from jump to jump.


the WOD was hard. although i think the biggest challenge for me today was maintaining grip strength. it was difficult to hang onto those 25# bells. the squat cleans were actually ok and the push-up part of the burpees felt solid. overall it went ok. wish i could have gone a bit faster, but i was sucking wind and in danger of dropping those DBs several times.

‘let the bitches have the kitchen’ - Melissa Mulligan

9:18 pm
March 11, 2009


lilysu

Member

posts 54

25

mar 11/09

buy-in: FR / DROM / 35# bar - (5 x BN PP / 5 x FS / 5 x HPC / 5 x clean grip snatch) x 4

WOD:

BS (5-4-3) 2-2-2

5 x 45

4 x 75

3 x 95

2 x 115

2 x 130

2 x 140 (PR)


max rep thrusters @ 65# - 16

10 x 10# d-ball slams

8 x burpees

4RFT

@ 3:12


today was really good. came in feeling pretty tired and wasn't sure how the squats would go because i don't feel like i've been eating great. ok but not great.  i do think i planned my weights much better and managed 140# for 2. it wasn't easy, it wasn't pretty, but the weight went up. so i was pretty stoked.

the max rep thrusters could have been a bit better, not sure what happened. just kind of lost hold of the bar at the top.

d-ball/burpee sprint was super fun.

‘let the bitches have the kitchen’ - Melissa Mulligan

9:50 am
March 16, 2009


lilysu

Member

posts 54

26

mar 12/09 - rest day

mar 13/09

buy-in: FR / CFWU / KB juggling

WOD:

CINDY

5 PLU (black)

10 PU

15 squats

AMRAP in 20 min

11 rounds (+ 4 seconds)


hit a wall on PLUs at round 7 but overall was pretty happy with how i did on Cindy.


mar 15/09

buy-in: agility ladder

WOD:

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

5 x 55 / 65 / 75

3 x 85 / 90 / 100 (PR)


mini-Christine

500m row (2:02 / 2:11)

15 x DL (115# - 20# under BW)

15 x 24″ box jump

2 RFT

~8:40? clock was stopped so this is an estimate

FS felt good, should have paced my 500m pieces better.


Mar 16/09

buy-in: FR / DROM / CFWU / agility ladder

WOD:

Press (10-8-5) 3-3-3

10 x 35

8 x 45

5 x 55

3 x 60

3 x 65

3 x 70 (yay!)

70# matches my PR, but i haven't been able to get 70 up the past two weeks, so i'm super stoked about today and that all three reps felt pretty good!


12-9-6

PLU (black)

ring dips (black, red on the round of 9 - switched rings to avoid getting kip-kicked by Ava)  :)

push-ups

@ 7:16


pull ups w/ the black band are hard. can't wait to get stronger. ring dips felt rusty and a little weak. push-ups were decent.


‘let the bitches have the kitchen’ - Melissa Mulligan

11:23 pm
March 21, 2009


lilysu

Member

posts 54

27

Post edited 10:38 am - March 23, 2009 by lilysu


been slackin' a bit w/ writing on here. so here's a catch up post


mar 17/09

Karen

150 x 12# wall ball

@ 12:07

painful - but made some positive improvements on my wallball technique.


mar 19/09

back squats (5-4-3) 2-2-2

5 x 75

4 x 95

3 x 115

2 x 125 / 135

1 x 140 + F x 140


10min KB snatch (12kg): 164


mar 20/09

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

2 x 75 / 95 / 125 / 145 / 155 / 165

PP (4-4-4) 2-2-2

4 x 45 / 65 / 75

2 x 85 / 90 / 100 (PR) / 102 (PR)

1 min L sit (scaled - 2 x 30s)


Mar 21/09

Tabata This

(i think these numbers are right, but i'm not entirely sure…would need my book)

squats: 21-21-20-18-17-17-15-16

PLU: 5-2-0-(added red band)-3-2-2-1-1

PU: 12-7-6-6-5-5-5-6

SU: 10-10-9-8-8-8-8-8

row: 4-5-4-4-4-4-4-4

total: 32

‘let the bitches have the kitchen’ - Melissa Mulligan

9:41 am
March 23, 2009


lilysu

Member

posts 54

28

mar 23/09

buy-in: DROM / rufus complex (5 x DL / HPC / FS) x 4

WOD:

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

5 x 45 / 65 / 75

3 x 85 / 95

F x 105


Fran'ish

12-9-6 x 65# thrusters

21-15-9 PLU (black band)

@ 10:50


today was suck. legs are still sore from tabata this. and overall i just felt slow. i didn't eat all that well this weekend and i think i'm feeling the results of that. will try to reset today and get to bed early tonight. may consider taking an extra day off this week.

‘let the bitches have the kitchen’ - Melissa Mulligan

9:07 am
March 24, 2009


lilysu

Member

posts 54

29

mar 24/09

buy-in: DROM / 50 x DU / rufus complex x4 (5 x DL/HPC/FS)

WOD:

Press (10-8-5) 3-3-3

10 x 35

8 x 45

5 x 55

3 x 60

3 x 65

3 x 72 (PR +2#)


2008 CF Games DL/Burpee WOD

5 x 115# DL

10 x Burpees

5 RFT

@ 4:18


cash-out: kipping work - 3 x overhand KPLU / 5 x underhand KPLU and a bunch of singles!


felt really good today. it's amazing what eating will do for performance! so happy to have broken the 70# mark on my press and the DL/Burpees were fun! maybe should have gone a bit heavier, but overall it felt awesome. can't wait for my DL to go up so that my clean can go up and then someday maybe i'll hit that 125# C&J. super fun today!  Laugh

‘let the bitches have the kitchen’ - Melissa Mulligan

9:18 pm
March 25, 2009


lilysu

Member

posts 54

30

mar 25/09

buy-in: DROM / dislocates

WOD

1/2 Rowing Murph

1500m row (not sure of my splits right now)

50 PLU (black band)

100 PU

150 Squats

1500m row

@ 30:32


partitioned the PLU/PU/Sq cindy style for the first 5 rounds, then split up the PU into 5 before the sq and 5 after. pretty happy w/ my performance. second 1500m piece was dragging. hopefully next time murph comes around i can do it full and as rx'd!

‘let the bitches have the kitchen’ - Melissa Mulligan

10:17 pm
March 27, 2009


lilysu

Member

posts 54

31

27 mar 09

6am

buy-in: DROM / dislocates /2 x (10 HPC / 5 SP / 5 PP / 5 PJ) / agility ladder drills / clean progression / jerk progression / snatch progression

Isabel

30 x 50# snatch

@ 3:35

cash-out: kipping / PLU work


7pm

buy-in / cash-out same as this morning

Grace

30 x 85# C&J

@ 7:19


felt pretty good about my form on both the snatch and the C&Js. there was one snatch that i pressed up. and all of my cleans were definitely power cleans - caught most of them pretty high and didn't bring my elbows up/release my hook fast enough. will probably have bruises on my collar bone tomorrow. gotta get better at that. get more practice with Linda tomorrow!

‘let the bitches have the kitchen’ - Melissa Mulligan

7:31 pm
March 28, 2009


lilysu

Member

posts 54

32

mar 28/09

buy-in: DROM / dislocates / rufus complex (RDL / HPC / FS / PP / BS / BNSGPP)

WOD

Linda

10->1 reps of

135# DL

55# SP

85# power cleans

@ 22:57


DLs were just over BW (BW=132#). SPs were 75% of my 3RM and power cleans were 85# of my 1RM (although we have done ME on these in a while). Overall, Linda went really well. the DLs felt solid, the presses were the hardest part but went up pretty well, and the cleans were ok. i felt like my set up and pull was ok, but receiving the bar was a little sloppy. bashed my clavicles multiple times and am compounding the bruises from Grace yesterday. i really need to work on getting my elbows around faster. good thing we're having an oly lifting workshop next week!

‘let the bitches have the kitchen’ - Melissa Mulligan

6:17 pm
March 29, 2009


lilysu

Member

posts 54

33

mar 29/09

buy-in: DROM / CFWU x 2 / power snatch / OHS / BNSGPP

WOD

Rowing Nancy

5RFT

500m row (2:08 / 2:12 / 2:12 / 2:17 / 2:19)

15 x 45# OHS

@ 20:33


holy hell. this one was tough. my low back started to complain as soon as we started the OHS progression during the warm up. i didn't think it was that bad but clearly isabel, grace, and linda took their toll. my back is tired!

was aiming for 2:10 splits on the 500m pieces. didn't quite hold them…but wasn't too crazy far off either. the OHS did the first round unbroken then split the rest up into 8 and 7. last rowing nancy was in december at 14:something but was only 4 rounds and 12 OHS w/ 35#. so overall i think it was ok, just painful.

i'm glad tomorrow's a rest day. i need it!

‘let the bitches have the kitchen’ - Melissa Mulligan

9:31 am
March 31, 2009


lilysu

Member

posts 54

34

Post edited 2:12 pm - March 31, 2009 by lilysu


mar 31/09

buy-in: CFWU x 1 / dislocates / agility dot work (apparently i hop better on my left foot than my right…go figure)

WOD:

3 x (250m row / 5 x 85# power clean) / 2 min rest

3 x (30 x DUs / 5 x 85# power clean) / 2 min rest

2RFT

total time: 37:19 (6:58 / 19:? / 27:? / 37:19)

total work: 31:19 (6:58 / 11:? / 6:? / 8:?)

250m pieces (1:04.5 / 1:04.5 / 1:05.8 // 1:04.5 / 1:03.8 / 1:03.8)


DUs weren't really coming that well today. most i was able to string together was 12-14. otherwise they were mostly 2-5. the 250s were pretty consistent. the cleans weren't great. i'm setting up too far over the bar and ending up needing to jump forward to catch it. i think the best thing for me would be to drop the weight for a while and go back to square one on my cleans…because clearly there's a mechanical issue w/ my set up and landing that front rack. meh.

‘let the bitches have the kitchen’ - Melissa Mulligan

9:07 am
April 2, 2009


lilysu

Member

posts 54

35

april 1 /09

buy-in: DROM / CFWU / agility dot patterns

WOD:

Jackie

1000m row (2:06/2:09 = 4:15)

50 x 35# thrusters

30 x PLU (black band)

@ 12:33

did ok - the 1000m piece was decently paced. the thrusters could have gone heavier (dide them as 10-10-10-20) and the PLUs sucked - started off with 5s and quickly had to go to 3s and 2s. bleh.


April 2 /09

buy-in: DROM / CFWU / agility dot patterns / rufus complex (RDL / HPC / SP / PP / PJ / BNPJ / BNSJ / SJ)

WOD:

Freddy's Revenge

(from the floor)

5 x 85# PJ

10 x burpees

5 RFT

@ 7:19

cash-out: some kipping work - grip wasn't feeling to good today. flexed arm hangs, negatives from the top.

today was a good one. i really like push jerks. the burpees were harder than i thought they would be after the jerks, but overall were ok. working negatives from the top is something i think i need to do at least a few times a week because i feel like that's where my pull is the weakest.

‘let the bitches have the kitchen’ - Melissa Mulligan

6:11 pm
April 4, 2009


lilysu

Member

posts 54

36

apr 4/09

buy-in: DROM / CFWU / agility dot drills / FS / BS / OHS

WOD:

BS (5-5-5) 5-5-5 sets across

5 x 65 / 75 / 95

5 x 115 (3 sets across)

________

10-8-6-4-2

16kg KB swings

gym length runs

@ 4:46

cash-out: kipping skill work. got 5 kipping PLUs!! and we're talking actual kips, not the half-kip/half-deadhang i was doing before. they felt awesome and now i just want to do more! hopefully i'll be able to find the technique more consistently now that i know what they are supposed to feel like!   LaughLaughLaughLaughLaugh

‘let the bitches have the kitchen’ - Melissa Mulligan

9:33 am
May 10, 2009


lilysu

Member

posts 54

37

so, i've been really crappy about maintaining my log here. instead i've started a new CF workout log over at http://iheartcf.blogspot.com

the blog formatting / archiving / and tagging work better for me than a workout log in message board format. come check it out if you're so inclined.

‘let the bitches have the kitchen’ - Melissa Mulligan

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