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Em's Workouts
Topic Started: Oct 16 2008, 01:43 PM (1,518 Views)
Miles-CFWS May 21 2009, 10:06 PM Post #161
Initiate
[ * * ]
 it's all in the regular beatings (tm)
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Wonderwoman May 22 2009, 09:48 AM Post #162
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Crossfit Disciple
[ * * * * * * * * * * ]
 Friday 22nd May 2009

Still can't walk properly look like failed cowboy today, so.....

5 hang pull cleans } 10 rounds
10 ring press ups }

10:07

hang pull cleans really starting to come together only started fatguing in round 8.

Happy days indeed

B)
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Wonderwoman May 24 2009, 02:28 PM Post #163
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[ * * * * * * * * * * ]
 Saturday 23rd May

In each 3 minute round do the following:

Run 400m
AMRAP sit ups, then 2 mins rest - repeat 5 times

sit ups - 0, 0, 7, 11, 15 = 33.

Oh dear..... Just as well there's two rest days ahead...
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Wonderwoman May 26 2009, 10:25 PM Post #164
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 Tuesday 26th May 2009

15 thrusters }
15 box jumps } x 5
15 sumo deadlift hi pulls }
with 20Kg
19:30

this sucked. Last time I did it, it was 16:13, BUT that was with 18Kg

This one killed there was a lot of dry heaving. Feeling better for a rest though!
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Wonderwoman May 28 2009, 10:16 AM Post #165
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 Wednesday 27th May 2009

Deadlifts

3, 3, 3, 3, 3

65, 70, 75, 80, 85 (PB at 3)

then 3, 6, 9 the goose drank wine

3 burpees }
6 swings } 5 sets
9 lunges }

with 16Kg on the kb,

4:30
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Wonderwoman May 29 2009, 11:29 AM Post #166
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Crossfit Disciple
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 Friday 29th May 2009

Rested yesterday because I had a massive headache. Feel a lot better for that today!

We did press: 5, 5, 5, 5, 5
22.5, 25, 26, 27.5, 30

then

4 x 400m run with rest inbetween as needed.

runs;

2:28
2:14
2:11
2:08

Slightly over my PB times (21st March), but recovery time has improved massively, so overall a good day

All the better for resting, thank you Miles and Davie

:D
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Davie May 29 2009, 12:58 PM Post #167
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Awesome!!!
[ * * * * * * * * * * ]
 good lass
Posted Image

My blog

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

Choose Hobo... not Globo.
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Wonderwoman May 30 2009, 11:37 PM Post #168
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 Saturday 30th May 2009

Overhead Squat
3, 3, 3, 3, 3

25, 27.5, 30, 32.5, 35

then mini kelly

run 170m
10 wall balls
10 box jumps

AMRAP 10 minutes

4 full sets with 10 seconds to spare. Evil evil evil

Then watched Miles do whole thing from main site, OMG, so evil.
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Miles-CFWS Jun 1 2009, 06:41 AM Post #169
Initiate
[ * * ]
 fear not-you will meet kelly!
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Wonderwoman Jun 1 2009, 10:09 AM Post #170
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[ * * * * * * * * * * ]
 yes Miles, as long as you've got a whole hour to spare for me to see kelly!!!


Monday 1st June

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

previous time from 13th Oct 08 was 20:08

Today 14:51

equals 26% increase in speed B)
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Wonderwoman Jun 3 2009, 09:19 AM Post #171
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 Tuesday 2nd June 2009

Push press:
5, 5, 5, 5, 5

25, 27.5, 30, 35, 38 (PB) :D

previous PB was 36 for 1 in Feb

then metcon,

As many press ups as possible,
then run 170m

AMRAP 10 mins
press ups - 16, 15, 15, 12, 12, 13, 15 = 98 press ups 10:05
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Wonderwoman Jun 4 2009, 10:11 AM Post #172
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 Thursday 4th June 2009

"Back squats dry my track pants out"

Back squats: 3, 3, 3, 3, 3
40, 50, 60, 65 (PB) (failed on 70)

previous PB was 60 for 3

then Bencey's revenge:

row 200m
10 wall balls
10 SDHP (16Kg)

AMRAP in 15 mins

7 sets in 14:44

That was evil. I nearly saw the clown whilst rowing and was considering if I could do a throw up on the downstroke so as not to lose time. When I told this to Miles he said "that's my girl" :X

Good times

:D
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Wonderwoman Jun 5 2009, 09:41 AM Post #173
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 Friday 5th June 2009

Bodyweight gone bad:

1 minute each of:
squats
Press ups
Sit ups
pull ups
row for cals
1 minute rest

3 rounds

Count = 340, which is 25 up since 19th March (new PB)

:D

Right then, I'm off to save the world.....
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Wonderwoman Jun 10 2009, 11:19 PM Post #174
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Crossfit Disciple
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 Monday 8th June 2009

21 thrusters } 5 sets
21 DU }

18kg for the thrusters

21:50

Wanted to die, this was horrible. as doins thrusters on a tilted floor, my shoulder gave way halfway through and I wanted to cry.
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Wonderwoman Jun 10 2009, 11:20 PM Post #175
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Crossfit Disciple
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 Tuesday 9th June 2009

10 ring dips
10 sit ups
170m run

AMRAP 20 mins

12 rounds in 19:57

weirdly exactly the same time as I did it on 28th April, to the second!!!
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Wonderwoman Jun 12 2009, 03:39 PM Post #176
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 Thursday 11th June 2009

Camp Pendleton

15 swings
15 press ups
run 400m

16Kg on the swings

AMRAP 20 mins

5 rounds at 21:45, dropped 22 seconds on this, was hard!!!
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Wonderwoman Jun 12 2009, 03:41 PM Post #177
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Crossfit Disciple
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 Friday 12th June 2009

CFWU

10 OHS (plastic)
10 pulls ups/ring pulls
10 sit ups
10 press ups
samson stretch

x3

then

10 deads }
20 sit ups } x 5
300m run }

TTB 16:12 on the 29th Jan 09

Time today: 15:12

less one minute, better than yesterday!
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Wonderwoman Jun 14 2009, 10:59 AM Post #178
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Crossfit Disciple
[ * * * * * * * * * * ]
 Saturday 13th June 2009

Filthy fifty

50 each of the following:
Box jumps
jumping pull ups
swings
lunges
wall balls
knees to elbows
push press
back extensions
burpees
double unders

Time to beat - 32:??

Time this time - 31:41

plus, have moved weights up, this time it was 18Kg on the push press instead of 14 and 16Kg on the swings instead of 12
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Wonderwoman Jun 17 2009, 11:03 AM Post #179
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 Monday 15th June 2009

Front squats 3, 3, 3, 3, 3

30, 35, 40, 45, 50 (PB for quantity)

then

Brief Nicole:

As many pull ups as possible and then
run 400m

4 rounds

pull ups = 10, 8, 9, 10 = 37

time = 13:31

Which was +2 pulls ups and -9 seconds, so not too bad
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Wonderwoman Jun 17 2009, 11:04 AM Post #180
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 Tuesday 16th June 2009

Run 800m x4
rest as required

5:18
5:12
5:09
5:09

Pretty rubbish, but then bad hayfever day, felt as though I couldn't breathe
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