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Em's Workouts
Topic Started: Oct 16 2008, 01:43 PM (1,491 Views)
Wonderwoman Jun 17 2009, 11:05 AM Post #181
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Crossfit Disciple
[ * * * * * * * * * * ]
 Wednesday 17th June 2009

"Corey Haim"

7 OHS }
21 sit ups } 7 rounds
12 box jumps }

20Kg on the OHS

14:38 - not too bad today.
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Wonderwoman Jun 19 2009, 05:11 PM Post #182
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 Friday 19th June 2009

5 dips
10 push press
15 press ups
170m run

AMRAP 20 mins

banded the dips and 25Kg on the push press,

Managed 7.5 rounds. Bit of a killer though!!
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Wonderwoman Jun 22 2009, 10:41 AM Post #183
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 Monday 22nd June 2009

lift of your choice 3, 3, 3, 3, 3

I chose the push jerk. Which wasn't wise, as I have rockin' PMT and no co-ordination, so I did 25, 30, 35 and then dropped the bar and hit my shins.

Then I did 40, but it was a stonking push press (although a PB on that!!). that's when I gave up and did the met con.

10 wall balls } 10 rounds
10 double unders }

16:08

This was awful and made me want to cry. Great.

I hate PMT!!!!
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Wonderwoman Jun 23 2009, 10:29 AM Post #184
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 Tuesday 23rd June 2009

FGB

1 minute of;

Row }
Wall ball }
Box jump } 3 rounds
push press }
SDHP }
Rest }

20 Kg on the SDHP and the push press

on 30/03/09 managed 215

Today - 80/85/77 = 242 so +27 would have been a few more, but popped my knee on the box jumps. Overall though, a good effort.
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Wonderwoman Jun 25 2009, 09:55 AM Post #185
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 Thursday 25th June 2009

5 KB snatches each side
5 KB swings each side
5 burpees
400m run

AMRAP 20 mins

I did 12Kg KB and also subbed the runs for rows

5 and a half rounds in 20 mins
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Wonderwoman Jun 26 2009, 09:56 AM Post #186
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 Friday 26th june 2009

Back squats 1, 1, 1, 1, 1

40, 50, 60, 65, 70 (PB)

then metcon of;

5 dips
5 sumo deadlift high pulls
5 wall balls

10 rounds for time

9:54

did the dips with a blue band and concentrated on depth (improving), and 16Kg on the sumos.

Finished dripping with sweat. Classy. Also, Miles wouldn't let us play Michael Jackson songs as a tribute :$
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Wonderwoman Jul 1 2009, 07:26 AM Post #187
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 Tuesday 30th June 2009

Last day in the old box....

Baseline

Run 400m
40 squats
30 sit ups
20 press ups
10 pull ups

3 rounds for time

21:10

I'm reasonably happy with that. When I got back in the car it was 24 degrees outside! Looking forward to using the new box for the first time on Thursday!
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Wonderwoman Jul 5 2009, 03:55 PM Post #188
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 Friday 3rd July 2009

NEW BOX!!!!!

Bergener warm up practise (with loads of space, oh the joy) and then

7 deads }
12 broadjumps } 7 sets
5 burpees }

55Kg on the deads

10:26

Killed, as it was really hot. but good :o)
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Wonderwoman Jul 5 2009, 03:57 PM Post #189
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 Saturday 4th July 2009

Push jerk tech then

21 DU } 5 sets
7 OHS }

18Kg on the OHS

9:23

Got my best DU consecutive = 13 today, getting there. Lovely to train with Alex (just like it was superb to train with Lily yesterday). B)

then we spent some time practising hand stands etc. Would like walking on hands by Xmas....
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Wonderwoman Jul 5 2009, 03:58 PM Post #190
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 Dear Santa

This year I would like you to get me walking on my hands please. I know I have not been known for my agility, but I have worked really hard. Thank you for my kipping pull up last year. I am hoping I can do even better this year. I promise to be very good indeed.

Love

Emma
aged 35 3/4
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Wonderwoman Jul 6 2009, 07:37 PM Post #191
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 Monday 6th July 2009

100 press ups
100 wall balls
100 sit ups

split as required, I split into 5 batches

13:34
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Wonderwoman Jul 8 2009, 06:43 PM Post #192
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 Tuesday 7th July 2009

Deadlifts 3, 3, 3, 3, 3

50, 60, 67.5, 75, 85 (PB on 3)

then metcon of

21, 18, 15, 12, 9, 6, 3
of front squats and then sit ups

used 20Kg bar

6:48

Smokin!!!
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Wonderwoman Jul 10 2009, 08:20 AM Post #193
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 Thursday 9th july 2009

4 HSPU
15 swings
1 ramp run (140m)

AMRAP 15 mins

7 rounds + HSPU and 10 swings

with 16Kg on the swings

then 2 minute challenge on sit ups

65
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Wonderwoman Jul 11 2009, 08:40 AM Post #194
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 Friday 10th July 2009

W/U with Double unders (practise small jumps)

Power cleans 3x3

30, 35, 37.5 - concentrating on triple extension

then WOD

15 box jumps } x 5
15 power cleans }

22.5Kg

12:21

Training with Davie, which was ACE :o) Thanks big man
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Wonderwoman Jul 14 2009, 09:14 AM Post #195
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 Monday 13th July 2009

OHS 3, 3, 3, 3, 3

22.5, 25, 30, 35, 40 (PB!!)

then metcon of

deads 7 }
21 sit ups } 5 sets
dips 7 }

BW on the deads = 65Kg

10:22
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Wonderwoman Jul 14 2009, 09:15 AM Post #196
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 and special thanks to Kempie for keeping an eye on my kipping practise :o)
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Davie Jul 14 2009, 02:32 PM Post #197
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Awesome!!!
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 great to finally meet you at the weekend, and also to coach you
Posted Image

My blog

CrossFit is not a cult....The Leader said so.

Choose Hobo... not Globo.
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Wonderwoman Jul 15 2009, 07:40 AM Post #198
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 Am working on my triple extension ;)

Tuesday 14th July 2009

Thrusters - singles to fail

20, 25, 30, 32.5, 35 failed at 40 (never done these before as singles)

then

7 thrusters } x 5
7 pull ups }

Evil, evil, evil. used 20Kg on the thrusters.

7:58

Hands now screwed. Thankfully rest day tomorrow AND resting all next week!!
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kempie Jul 15 2009, 10:53 AM Post #199
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Wonderwoman
Jul 14 2009, 09:15 AM
and special thanks to Kempie for keeping an eye on my kipping practise :o)
My pleasure Em - pretty sure that your pull ups are gonna take a big step forward very soon

Cheers, kempie
Take a deep breath ... Now do it again!
www.crossfitnortheastengland.com
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Wonderwoman Jul 17 2009, 12:27 PM Post #200
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 Thursday 16th July 2009

Hang power clean 1 x 7

20, 25, 30, 35, 40, 42.5 (PB)

that's Davie with all his triple extension practise, was very close to pulling 45!

then 2 stroke tabatta with wall balls and burpees (8 sets)

count = 109
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