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Em's Workouts
Topic Started: Oct 16 2008, 01:43 PM (1,493 Views)
Wonderwoman Oct 16 2008, 01:43 PM Post #1
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 Monday 13st October

9 Burpees }
12 sit ups } 7 sets
15 lunges }

Time was 19:08

was OK until set 5 when I thought i would pass out......
Edited by Wonderwoman, Oct 16 2008, 01:44 PM.
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Wonderwoman Oct 16 2008, 01:46 PM Post #2
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 Wednesday 15th October "I want a rich tea biscuit"

Deadlift 10
Sit ups 50
Deadlift 8
Sit ups 40
Deadlift 6
Sit ups 30
Deadlift 4
Sit ups 20
Deadlift 2
Sit ups 10

Deadlifts at 90% pb

I did 60Kg

Time 12:05

Quite liked this one, although my shoulders hurt a little bit...
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Wonderwoman Oct 16 2008, 01:47 PM Post #3
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 Thursday 16th October

5 pull ups
10 sit ups
Run 170m

AMAP 20 minutes

Did 10.5 sets with one blue band for pull ups.

Sucked!
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Davie Oct 16 2008, 05:12 PM Post #4
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 Some very nice workouts there Em - I did the burpee, sit up and lunge workout the other day but only did 5 sets - forgot miles said 7 sets!
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Wonderwoman Oct 17 2008, 09:58 AM Post #5
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 Thanks Davie!

Travelling a lot this week (bummer), but have managed to get 4 in so far, and will do another tomorrow, as we want to make my average 4 a week every week. That really seems to be making the difference!

Bless Miles with his 7 sets...

:X
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Wonderwoman Oct 17 2008, 10:00 AM Post #6
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 Friday 17th October

Jackie variant

1000m run
50 thrusters
30 kb swings

14kg bar for thrusters and 8Kg for swings

11:08

Much as I hate running (like tomatoes) I have to confess it's getting a bit better. Today, I ran all of that in one go, with no stitches and even (dare I say it) got into a rythm! So that just shows I need to do more running.....
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Wonderwoman Oct 18 2008, 01:27 PM Post #7
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 Saturday 18th October 2008

The filthy fifty (WOD)

50 box jumps
50 jumping pull ups
50 swings
50 lunges
50 sit ups
50 push press
50 supermans
50 ball drops
50 skips
50 burpees

12Kg KB for the swings
18Kg bar for the push press.

Time 29:38

Am happy to get it under 30 mins. Was a bitch though, despite extra long stretching I am really, really feeling it now!! LOL.

Burpees at the end made me go dizzy!

Also learnt that my new work out pants really are "dry fit" but that my CF t shirt is not.

Steam coming off my head and body when I was done.
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Wonderwoman Oct 20 2008, 10:28 AM Post #8
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 Monday 20th October

My elbow seems to have given up working properly over the weekend, so adjusted today to no weight bearing. Still aching (badly) from Saturday - "CrossFit makes you feel like an elderly person"!!!

So it was

50 sit ups
400m run

4 sets

time was 28:58

Not good, but sea winds were hitting me badly!

:blink:
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Wonderwoman Oct 22 2008, 09:38 AM Post #9
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 Wednesday 22nd october

"Helen"

400m run
12 pull ups
21 swings

Elbow still delicate so we put support in for the pull ups (double banded) and then did the swings on 8KgKB.

13.04

Still dark when we started running LOL. Also had to break into the gym as Miles has lost the keys......
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Miles-CFWS Oct 22 2008, 11:07 AM Post #10
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 Technically speaking I have a spare key but not a lever thing to open the bolty type thingymejiggers-stuck my leatherman blade in there-bingo!
Chrissie has since found the keys-thankyou dearest x :$
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Wonderwoman Oct 23 2008, 09:14 AM Post #11
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 Thursday 23rd October

After running all over the edge of the Downs at 6.20 am chasing my runaway dog, I then went training......

Why do people put bells on cats? Do they not realise that terriers will hear this and then go mental chasing them all over the place in the dark?

"Boot camp workout"

25 press ups }
400 m run } 5 sets

20:48

Running still improving, nearly in a decent rhythm.....
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Wonderwoman Oct 24 2008, 09:41 AM Post #12
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 Friday 24th October

Deadlift day


It was really tipping it down today, so a warm up and then
1,1,1,1,1,1,1 on the deadlifts

Lats are a bit sore this week but I still managed:

50, 52.5, 55, 60, 62.5, 65, 67.5, 70 (PB)

Yes, that's right we can't count, we did 8!

Am chuffed as previous PB was 65 :D
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Jools Oct 24 2008, 10:10 PM Post #13
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 Hi Em,

A big YAY for you on your deadlift PB!

B)
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Wonderwoman Oct 27 2008, 11:22 AM Post #14
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 Thank you!

I was chuffed, till I realised the newbies are coming close up my ass, so more work to do (so i did some other PBs over the weekend to make me feel better ;)
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Wonderwoman Oct 27 2008, 11:32 AM Post #15
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 Saturday 25th October

10 overhead squats }
15 sit ups } 5 sets
10 box jumps }

18Kg for the overheads

10:28


Also - practising gym today and managed 1 min37 on the handstand (PB) and now very happy to say I am 3 inches off the full kip!!!

B)
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Wonderwoman Oct 27 2008, 11:34 AM Post #16
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 Monday 27th October 2008

"Rhythm is a Dancer"

run 400m } 4 sets
2 min rest }


Lap times
2.40
2.32
2.24
2.14

Finish at 15.50

Not too bad considering I hate running!!! Also pleased lap times came down at each one.
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Wonderwoman Oct 28 2008, 10:44 AM Post #17
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 Tuesday 28th October


"emma can't count"

5 thrusters }
15 sit ups } 6 rounds for time
5 squat cleans }
10 press ups }

started off with a 20 Kg bar but Miles made me change to an 18Kg in round 4.... This is because I couldn't see the board and had done 4 complete sets of 15 squat cleans and then wondered why...
a) it took so long and
b) my wrist hurt....

So my time is 18:17 (+40 squat cleans)
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Wonderwoman Oct 29 2008, 11:25 AM Post #18
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 Wednesday 29th October


"Five rounds of Tourettes"

21 push press }
21 KB swings } 5 rounds
300 m run }

Wow, this really sucked. Plus it had gone to minus 2 overnight (I do realise it's colder in Scotland, but i have turned into a Southern whuse)

Miles is getting beanies in, but till then, I've got my PG Tips monkey hat on all the way through.

I did 20Kg bar for push press and 12Kg KB for swings

22:48

Not too bad. Even though I felt like I was being stabbed in the stomach all through the running......
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Wonderwoman Oct 30 2008, 02:42 PM Post #19
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 Thursday 30th October

Spending 4 and 3/4 hours in a car trying to get to Bristol.


GGRRRRGG

No work out.
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Wonderwoman Oct 31 2008, 05:15 PM Post #20
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 Friday 31st October

"Take it easy"

21 thrusters
15 burpees
35 sit ups
15 burpees
21 thrusters

18Kg on the bar

7:31

I'm off to party, have a happy halloween.....
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