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Em's Workouts
Topic Started: Oct 16 2008, 01:43 PM (1,516 Views)
Wonderwoman Nov 3 2008, 11:40 AM Post #21
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Crossfit Disciple
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 Monday 3rd November 2008

Christine

12 bodyweight deadlifts }
21 box jumps } 3 rounds for time
500m row }

As rx'd (62.5kg on the deadlifts)

25:37

Killer, clown nearly said hello twice on the last deadlift set.

But still, am happy with rx'd B)
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Wonderwoman Nov 5 2008, 10:10 AM Post #22
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 Wednesday 5th November 2008

Run 300m }
20 sit ups }
15 press ups } 5 sets
10 pull ups }


sit ups with 10lb medicine ball (that'll teach me for saying I wouldn't feel 100 sit ups) and kip practise pull ups (with jump)
24:24
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Wonderwoman Nov 6 2008, 09:59 AM Post #23
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 Thursday 6th November 2008

"Gnasher"

300m row }
5 KB snatches (each side) } 3 sets
15 press ups }
20 swings }


8Kg for KB
Time 11:07

Nice. Although the row is a bit nasty. Particularly loving the kettle bell snatches - we haven't done them for ages and I love it when a move feels like an explosion! :D
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ElSluggerino Nov 6 2008, 11:19 AM Post #24
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 Sometimes when I do a move that feels like an explosion I have to change my trousers
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Verily my hands are uncleaneth, and Big Dave is my washpot
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Wonderwoman Nov 6 2008, 12:16 PM Post #25
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 :P Hmmmm

Not quite what I had in mind, although I am half asleep today, i could have worded that better.
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Wonderwoman Nov 7 2008, 11:20 AM Post #26
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 Friday 7th November 2008

LBT mkII

5 deadlifts }
10 sit ups } 7 sets for time
15 lunges }

50Kg on the deads.

8:33

Nice. The longer workouts recently really made this one quick.

:)
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Wonderwoman Nov 8 2008, 03:59 PM Post #27
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 Saturday 8th November 2008

2 minute challenges:

Skips - 185 (still pants)
sit ups - 63 :)
Swings (12Kg) - 54 (Miles says "not the cissy Russian ones")

5 pull ups
5 press ups
5 broad jumps

AMRAP 10 minutes

Managed 8 + 3 pull ups, which is miraculous as my bum hurts so much from yesterday.......
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Wonderwoman Nov 10 2008, 12:14 PM Post #28
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 Monday 10th November 2008

5 clean and jerks } 5 sets for time
10 burpees }


9:51

with 18Kg bar with wood weights(!)


vibrams + wet floor from roof leaks = tricky burpees.

It's not stopped raining now for most of weekend and today :(
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Wonderwoman Nov 11 2008, 10:26 AM Post #29
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 Tuesday 11th November 2008

Bodyweight fight gone bad

Pull up x 1 min }
Sit up x 1 min }
Row x 1 min } 3 rounds
Press up x 1 min }
Squat x 1 min }
}
1 min rest }


Count was 346 (with calories for rowing). Count is up from 286 last time I did it (AGES AGO!)

For Louise - it sucked, this means it's something for you to look forward to later. But then again, you haven't met Etta yet. The workout names after my hard as nails Scottish Granny. Bring it on!!!!
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Wonderwoman Nov 12 2008, 10:19 AM Post #30
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 Wednesday 12th November 2008

"Mad Hatters" due to the fact we got our beanies today B)

300m run } 5 rounds for time
thrusters 15 }

18:31

Time getting better with runs. Although the stitches are back with a vengance. Which means I was really feeling the thrusters. Oh happy days.
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Wonderwoman Nov 13 2008, 11:02 AM Post #31
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 Thursday 13th November 2008

15 deadlifts }
15 sit ups } 5 rounds
15 squats }

50Kg for the deadlifts


9:13

Which I'm really happy with and also had total endorphin rush from powering it through. It's now an hour later and still on the ceiling. But must concentrate as I am at work!!!
B)
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Wonderwoman Nov 14 2008, 10:21 AM Post #32
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 Friday 14th November 2008

No workout today, but I have worked out that I have averaged 2000 stairs a week on top of workouts because of climbing the stairs at work for the last month.

Have a good weekend peeps

xxxx
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Wonderwoman Nov 18 2008, 07:35 PM Post #33
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 Monday 17th November 2008

For some reason, my work PC doesn't allow me to see my own workouts now - just everyone else's (!?) So I'll have to see if I can remember what I did yesterday.

3 ROUNDS OF....

170m run then
AMRAP
5 squat cleans (I think)
10 sit ups
5 press ups
for five minutes

2 minutes rest

Managed 3 rounds on the first go, 3.5 on the second and 4 on the last. Not too bad......
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Wonderwoman Nov 24 2008, 09:03 AM Post #34
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 Wednesday 19th November

"Ablou"

Run 300 }
15 burpees} 5 sets
7 pull ups }

23:24

Not very nice I have to say
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Wonderwoman Nov 24 2008, 09:06 AM Post #35
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 Friday 21st November 2008

3x3 shoulder press (25Kg)
12-9-6 shoulder press (21Kg)

Then

50 back extensions }
50 lunges } 3 sets
50 jumping air squats }

which was 29:33 because I really wasn't hurrying (after the shoulder presses I didn't even realise that Miles was timing me!!!!)
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Wonderwoman Nov 24 2008, 09:07 AM Post #36
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 Saturday 22nd November 2008

15 power snatches } 5 sets
Run 400 }

18Kg for the power snatches

26:41

Spent two minutes dry heaving when I'd finished.

Classy.
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Wonderwoman Nov 26 2008, 10:18 AM Post #37
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 Wednesday 26th November 2008

A little break there as I've been out and about (a lot), yesterday I was in Nottingham (!).

Anyway today was

Row 800m }
50 sit ups } 3 sets
50 back extensions }

23:26

It was very cold this morning, so this was a bit of a killer.
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Wonderwoman Nov 27 2008, 12:25 PM Post #38
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 Thursday 27th November 2008

Boot camp gone bad

Run 400m }
10 power cleans } x 5
15 press ups }

21:16

Evil, evil, evil.

Worse than yesterday. Was steaming so much from the top of my head at the end that Miles took pictures (will probably be on the blog!)
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Wonderwoman Nov 28 2008, 11:12 AM Post #39
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 Friday 28th November 2008

After yesterday's pants power cleans decided to do some tech, so spent some time getting the tech on that (have resolved to do more tech as it's been lacking a bit later).

After improvement on there (MUCH better), then did...

"....or you can do burpees"

5 pull ups }
10 power cleans} 3 rounds
15 squats }

5:43

Also looked at techs on squats as I was worried large arm movements meant I wasn't using my legs as I should (Newtons' third law etc). Decided it's actually looking OK now. Tech is fine, so I can work on speed!

Not that I am really built for speed.......
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Wonderwoman Nov 29 2008, 04:07 PM Post #40
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 Saturday 29th November 2008

Making up for Thursday.....

"Helen in a boat"

400m row }
12 pull ups } 3 sets for time
21 swings }

9:50

5x3 deadlifts

65, 67.5, 70, 72.5, 75 (PB)

Then back down to 50Kg for 15-12-9 with a minute's rest between each.

Pretty happy with my day......
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