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Em's Workouts
Topic Started: Oct 16 2008, 01:43 PM (1,519 Views)
Wonderwoman Jul 17 2009, 12:29 PM Post #201
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 Friday 17th July 2009

5 ring pull ups
5 negative dips
1 ramp run

7 sets

12:49

In the jungle gym. Now have week off, so will work on interval running and build up to a nice long run next weekend. Then back for birthday workout on Monday 27th. Bit worried about that, now I'm old, it's going to be a killer!! LOL
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Wonderwoman Jul 29 2009, 09:36 AM Post #202
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 Tuesday 21st July 2009

to celebrate 6 months of non smoking, spent 25 mins doing interval hill running with my dogs. shocked myself by being able to run all the way from the bottom of my road to the top (it's long and very steep), which I certainly couldn't do before!
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Wonderwoman Jul 29 2009, 09:36 AM Post #203
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 Thursday 23rd July 2009

Was away most of week, so did 40 laps in hotel pool as had forgotten to bring my running kit with me. D'oh!
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Wonderwoman Jul 29 2009, 10:10 AM Post #204
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 Thursday 24th July 2009

More hill running - this time on the Downs, which was quite good, if a little bumpy. 25 mins
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Wonderwoman Jul 29 2009, 10:12 AM Post #205
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 Monday 27th July 2009

B'day WOD

36 double unders (got my best in a row at 14!!!)
36 burpees.

Obviously I'm 72, or at least that's what it felt like before I did the WOD.

12 deadlifts
9 hang power cleans
6 push jerks

All with 20 Kg + wood

14:45

Killed my hands
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Wonderwoman Jul 29 2009, 10:22 AM Post #206
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 Tuesday 28th July 2009

10 wall balls
10 sit ups
10 good mornings (14kg)

AMRAP 20 mins

15 rounds + 8 wall balls

Pretty evil, but pleased with results
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Wonderwoman Jul 31 2009, 11:37 AM Post #207
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 Thursday 30th July 2009

Burgener warm up

then WOD of:

3 pull ups
6 dips (negative)
9 box jumps

AMRAP 12 mins

9 rounds in 12 minutes 10 seconds

followed by Tabatta handstands - 20 seconds on, 10 seconds off for 8 rounds, which was odd, as I was going VERY dizzy, but only the last set was really wobbly!!!

Good fun to play with new rings
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Wonderwoman Aug 2 2009, 02:54 PM Post #208
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 Saturday 1st August 2009

Push Press - 3, 3, 3, 3, 3

(20) 27.5, 30, 33.5, 36, 40 (PB)

then holiday WOD

20 swings (16Kg) }
20 sit ups } 5 sets
20 double unders }

12:48 not too bad, skipping improved dramatically, with new PB of 18 continuous.
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Wonderwoman Aug 4 2009, 07:30 AM Post #209
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 Monday 3rd August 2009

Death by Clean and Jerk

minute 1 = 1 clean and jerk
minute 2 = 2 clean and jerk
minurte 3 = 3 clean and jerk etc.... to fail

I made into 12th minute, which was 71 clean and jerks.

Then collapsed!!! LOL

2-Kg + wood ends.
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Wonderwoman Aug 5 2009, 09:20 AM Post #210
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 Tuesday 4th August 2009

bodyweight gone bad. A personal fave.....

1 minute each of:

squats
press ups
sit ups
pull ups
row for cals
rest

3 rounds

got for each round = 105,106,113

=324, which was pretty OK - been spending more time on movements, so count went down a little. I was the only one training, which means Miles can concentrate on shouting at just me!
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Wonderwoman Aug 12 2009, 09:13 AM Post #211
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 Saturday 8th August 2009

One hours' worth of snatch practise. Up to 21Kg, was MUCH better by the time I'd finished.

Currently working on keeping feet close, and real depth at the bottom of the snatch.
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Wonderwoman Aug 12 2009, 09:15 AM Post #212
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 Monday 10th August 2009

Deadlifts 5, 5, 5, 5, 5

55, 60, 65, 70, 75, 80

then 3 stroke tabatta:

ring pulls 53
sit ups 87
broad jumps 69

total = 209


the ring pulls are much harder now the rings are fixed 12 foot up!
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Wonderwoman Aug 12 2009, 09:16 AM Post #213
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 Tuesday 11th August 2009

Squat cleans 3, 3, 3, 3, 3
20, 25, 30, 35, 40

Brief pembleton:

15 swings (16kg)
15 press ups
3 ramp runs

AMRAP 12 mins

I did 3 in 12:02

then some toe to bar practise, need to keep legs closer on this, but did touch bar with legs :P
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Wonderwoman Aug 13 2009, 07:39 AM Post #214
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 Wednesday 12th August 2009

Run 400m

then squat 10 & DU2
squat 8 DU 4
squat 6 DU 6
squat 4 DU 8
squat 2 DU 10

Run 400m

used 25Kg

10:20
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Wonderwoman Aug 18 2009, 09:25 AM Post #215
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 Saturday 15th August 2009

Double "c***ing" unders

Cleans 3, 3, 3, 3, 3

20+w, 22.5, 25, 27, 30, 32.5, 35, 40 (PB)

I can't count, that's more than 5!!!

I love lifting practise on saturdays!
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Wonderwoman Aug 18 2009, 09:33 AM Post #216
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 Monday 17th August

OHS 3, 3, 3, 3, 3
18, 20, 25, 30, 32 (x2), 40 for one (equal PB)

Baseline and 100's mix up

15 wall balls }
15 press ups }
15 sit ups } x 4 sets
100m run }

9:19
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Wonderwoman Aug 20 2009, 09:39 AM Post #217
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 Tuesday 18th August 2009

Davie Special

150 swings. Every time you put the KB down, do 10 burpees.

blocks of 55/45/30/20

10:42

hand ripped up!
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Wonderwoman Aug 25 2009, 08:00 AM Post #218
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 Saturday 22nd August 2009

Hang power cleans tech

1, 1, 1, 1, 1, 1, 1

20, 25, 27.5, 30, 32.5, 35, 37.5, 40
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Wonderwoman Aug 25 2009, 08:01 AM Post #219
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 Monday 24th August 2009

4 hang power cleans
7 pull ups
Run 200m

AMRAP 12 mins

6 rounds in 13:09

then 2 minute challenge on thrusters

20Kg

Did 28

Only dry heaved once
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Wonderwoman Aug 26 2009, 08:12 AM Post #220
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 Tuesday 25th August 2009

CF Football workout

10 KB swings
then run 40m

AMRAP 12 mins

16Kg swings

14 rounds in 11:59

then ring practise. Got my "skin the cat" at last!!! :D
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