diana
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Posts: 24 
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Post by diana on Jul 5, 2013 3:36:42 GMT
2 July
WOD Am
BB Club early PM
Power cleans x 3 - 45, 50 55
Clean pulls 5 x 3 - 75
Back squat x 5 x 3 - 60 (did front squats in WOD so probably should have been happy with that, these were a struggle.)
Food, protein shake, two eggs & ricotta on toast, tomatoes & cheese on toast (no proper food in my house so there was a lot of things on toast) cashews, apple, dodgy 7/11 chicken sandwich, red wine.
4 July
WOD AM
BB Club PM
Snatch 3 x 25, 2 x 27.5, 2 x 30, 1 x 32.5, 1 x 35, 1 x 37.5 (37.5 is my 1rm, felt almost like I knew what I was doing
C&J 3 x 30, 2 x 35, 2 x 37.5, 1 x 40, 1 x 45, 1 x 47.5 (felt pretty light, still cautious about my shoulder giving out and smacking myself in the head with the bar)
FS 1 x 50, 1 x 55, 1 x 65, 1 x 70 (an ugly 70)
RDL 3 x 5 45, 55 x 2
Food, protein shake, vita brits banana chobani milk, almonds apple, roast beef salad with brown rice & avo, half block of lindt, chicken tacos
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diana
New Member
Posts: 24
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Post by diana on Jul 7, 2013 3:38:48 GMT
Saturday 6/7
Training
WOD 7AM : Did kipping pull ups. Felt fine until I ripped a gigantic hole in hand
bb 11am
Snatch 2 x 3 @ 35 kgs, 3 x 2 @ 37.5 only missed one
Snatch pulls 5x3 @ 45
Back squat pause 5x4 @ 60 felt heavy
Heavy jerk @ 50 3x1 @ 40
Food
Left over taco mince two eggs and corn tortillas, bowl of cereal with yogurt, prawns, pizza red wine ice cream not a great eating day.
Had a massage and it f'ing killed me. Hip and shoulder almost made me cry.
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Post by Simon Callander on Jul 7, 2013 3:56:55 GMT
Ice cream, red wine and pizza, i think thay may be a carb refeed meal
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diana
New Member
Posts: 24
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Post by diana on Jul 7, 2013 4:49:35 GMT
Yep lets just pretend that's what I was doing  |
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diana
New Member
Posts: 24
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Post by diana on Jul 9, 2013 21:45:14 GMT
09/07/13
WOD AM
BB PM
Power snatch 2 x 3 30kgs, 3 x 2, 30kgs x 2 35kgs x 1
Cleans 5 x 3 45kgs
Clean pulls 5 x 3 45kgs
Front squats 5 x 4 57.5kgs
Food.
WPI milk & water, banana
Flat white, long black
Two ryvitas with 1/4 avo & chicken breast
Salad with chicken, 1/4 avo, brown rice
Emma&Toms orange & cacao bar & a chobani yogurt
Beef & bean burritos
Mood: negative 1. Focus is non-existent, desire to punch co-workers is high
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diana
New Member
Posts: 24
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Post by diana on Jul 10, 2013 8:25:14 GMT
10/07/13 I may have overestimated myself a little in the WOD this morning, full body paralysis is imminent. 20 DL @ 80kg 30 box jump overs 40 KB swings 16kg 50 double unders 50 burpees 50 double unders 40 KB swings 16kg 30 box jump overs 20 DL @ 80kg 19.42 RX, didn't really fully recover for a couple of hours after it. Food Smoked salmon & two eggs on toast left over burrito mince black coffee x 2, tea x 2 veggie stir fry thing with bacon popcorn chicken legs, sweet potato, broccoli mood - better than yesteday! no co-workers to punch as i was working from home. i did find a lost dog though and that made me a little sad  |
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Post by Simon Callander on Jul 10, 2013 10:54:54 GMT
Sad?! you have a new pet, a real pet that will love you and show massive amounts of affection when you get home.
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diana
New Member
Posts: 24
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Post by diana on Jul 11, 2013 23:11:20 GMT
11/07/13
WOD AM - 30 DUs & 15 25kg Power snatches for 10 mins - 4 rounds 40 reps.
BB Club PM
Push press 35kgs 3 x 5
Power cleans 50gs 5 x 2 - these felt good & almost easy
Hang snatch 30kgs 3 x 2 35kgs 2 x 2 - these felt shit, I blame power snatching. Also maybe the fact that the heaviest I have lifted previously from the floor is 37.5 I may have gone too heavy here.
Snatch PP + OHS (3 + 2) 25 27.5 30 - really have to concentrate during the squats like my life depends on it. Weight feels light but unstable
Food
Banana & WPI with half milk/water
Full cream flat white
Apple & almonds
Roast beef, brown rice salad
Date & cashew bar
Ryvitas with peanut butter
Beef mince, kidney beans, avocado salad
Tired, pretty cranky, need a sleep in.
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diana
New Member
Posts: 24
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Post by diana on Jul 14, 2013 22:50:59 GMT
13/07/13
WOD AM - Deadlifts & Partner WOD.
BB Club 11am
Snatch 3 x 25, 2 x 27.5, 2 x 30, 1 x 32.5, 1 x 35, 1 x 37.5 1 x 40 - YAY!!!
C&J 3 x 30, 2 x 35, 2 x 40, 1 x 42.5, 1 x 45, 1 x 47.5 Emma was telling me I was shoulder pressing a lot of these - is the weight to light or am I just shit at jerks?
BS 47.5 x 2, 55, 65, 70, 75, 80, 82.5 (kind of...) I should have skipped the 70 & 80kg reps and the 82.5 might have been better.
RDL didn't do RDL as we did heavy deads in the strength part of the workout in the AM
Food.
WPI Post workout
eggs & corn tortillas
protein bar post BB club
salad sandwich
avocado on toast
pad thai, glass of red wine.
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diana
New Member
Posts: 24
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Post by diana on Jul 16, 2013 23:35:35 GMT
16/07/13
WOD AM
Running, squats, push ups burpees. Apathy was the winner here. I really cbf'd with this workout - 7 rounds, should have been 8.
BB Club PM
Snatch 2 x 2, 3 x 1 80% 32.5kgs. Only missed one. Good tip from T to get my feet wider in the bottom position, I always thought they were going wider than my starting pos. Turns out they weren't.
Snatch pull 2 x 3 95% 35kgs 2 x 3 100% 40kgs
Pause back squat 5 x 3 75% 60kgs felt good, should have gone heavier
Jerk heavy single 35 45 50 55 - dang, I suck at these. Have to learn to dip more & move faster under bar. Might spend some time with less weight to get technique.
Food
banana & WPI with milk/water
Full cream flat white
Chobani
Salad with 120gm (ish) roast pork, ½ small avocado lettuce tomato cucumber mushrooms capsicum olive oil vinegar
10 almonds
2 multi grain ryvitas with 2 tbps natural peanut butter
Tacos with beef & beans, corn tortillas cheese & salad
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diana
New Member
Posts: 24
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Post by diana on Jul 19, 2013 0:21:37 GMT
18/07/13 WOD AM Deads & dips - used the dip stand and got thru them without a band. Depth pretty questionable towards the end. BB Club PM Power snatch 2 x 2 @70% 32.5kgs 3 x 1 @75% 35kgs Clean 2 x 2 @80% 50 3 x 1 @80% 50, 52.5 52.5 Clean pull 2 x 3 @95% 60kgs 3 x 2 @100% 62.5kg Push press 1 x 5 75% 40kgs 2 x 4 @80% 42.5 Food: Banana WPI with milk/ water2 vita brits with skim milk chobani pasta 2 multi grain ryvitas with slice of swiss cheese, ¼ avocado 100gm turkey Beef & kidney bean tacos (two small corn tortillas, 100gms of bean/beef mix, lettuce, tomato, salsa) In other news: I did half a muscle up after fridays wod. Got thru the transition, then got too excited to dip out of it and fell off the rings  |
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diana
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Posts: 24
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Post by diana on Jul 21, 2013 23:26:21 GMT
20/07/13
WOD AM Hope, was OK, consistent numbers. Should have been higher but am really sore & sorry for myself at the moment.
BB Club 11am shit session, arms stopped working, grip gone
Front Squat 4 x 2 @ 60kgs
Power clean 2 x 2 55kgs
3 x 1 60kgs
Hang snatch 2 x 2 25kgs
Gave up after that
Food
No point even writing it down. Involved crossaints, cheese & pasta........
22/07/13
Front squats in this mornings strength session. PR on 1RM of 75kgs. Up from 70 1 month ago.
I tried to sleep in this morning and force myself into resting which I should have done, arms were just as busted as they were on Saturday. I think WODs and I need to break up for a while.
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diana
New Member
Posts: 24
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Post by diana on Jul 26, 2013 0:07:30 GMT
25/07/13
I had a three day WOD holiday. Can't say I loved it, sleeping in isn't really for me. Set the alarm for 6.30am instead of 5am, still in bed at 7.30am..... hmmm...
Back to Inner West Squat Club for the time being, shoulder is still being cranky.
Front Squat pause
5 @ 45kgs x 2
I tried 3 @ 65kgs and Simon was kind enough to tell me they were not legit... back to singles on 65kgs x 3
Then 2 singles at 67.5kgs.
EMOM for 10mins Front squat 50kgs pause at bottom, fast up. I guess the tempo might have been 1310 The concentric ended up being more like 2 counts towards the end.
Food:
Went to sports dietitian on Monday, new food plan with loads of carbs and cheese! YAY!! I think... I could just end up getting fatter.
WPI on water with a banana
Strong flat white
turkey, salad 1/2 cup rice
4 ryvitas with 2 slices of LF Cheese
400mls LF milk pre IWBC
Steak sambo with salad post IWBC
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Post by Simon Callander on Jul 26, 2013 0:57:46 GMT
Carbs and cheese. sounds Cheese and Mac is the staple.
Follow the plan long enough to be able to say 100% if it works or not.
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diana
New Member
Posts: 24
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Post by diana on Jul 28, 2013 23:33:34 GMT
Saturday 27/07/13
WOD squat cleans & runs. So. Many. Squats.......
So, I did more squats.
IWSC
Back squat pause
3 x 5 @45
3 x 3 @55
3 x 2 @65
3 x 1 @75
Back squat no pause
2 x 1 @80
2 x 1 @82.5
Clean pulls
2 x 3 @60
2 x 2 @ 65
Then went to lululemon with Hammer & Neez to watch Cookie WOD and ended up doing another workout..... DU's burpees hand stand hold wall balls box jumps and the worst handstand walk you've ever seen
Food -
Pre workout banana,
post workout muesli bar, apple, WPI long black
BLT with an egg
flat white
too many margaritas, wine, tequila, pizza.
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