emhsieh-UPS

I'm not sure where to put this but I want to put it somewhere in the world besides in my brain, where it is sure to be forgotten.

I can do 6 chin-ups inarowallthewaydown
AND 5 pull-ups!

LIFE MAX YAYAYAYAYAY!

see what I did there? # of Ys and # of As ;)

Can I have yo Number?

|\|um83r5 highlight:

• 142lbs pre-workout
• Trapbar DL 215lbs x 10
• 140lbs post-workout

Stopping by to say HI

Hello! Friends?

Just a quick memo for myself:
It was not my day for cleaning yesterday. Was scheduled to do 3x5 @ 105, 110, 115 and completely failed at 110. 105 was a strugs too. Everything just felt off and non-explosive.
BUT! New trap-bar deadlift progress! 3x8-8-14 @ 170, 180, 190! I wanted to do more reps but the trainer made me stop :/ He's holding back on me! But I'm excited for next week's deadlifts and possibly breaking 200!

Also, EXCITED FOR THE EASTCOAST ALUMNI ROADTRIP WOOOOOO!!!!!!

Renewed!

It was my last week at Boyles... but I signed on for the spring! Thanks for the suggestion Annalisa! It's gonna be an in-season twice a week program from next week to June 1st. yay group discounts!

Monday & Wednesday lifts were okay, I feel like I've stopped improving. This might be because I haven't exercised on the other days of the week due to my increase of life organizational activities (eg. cleaning the house, moving soon! & coursera online class about business strats)

I'm too lazy to post the workouts but this "Renewed!" post has been in the drafts since Tuesday so yeah. I'm continuing to the spring season of Boyles! Oh yeah, and reffing should start up soon. Check out my journal of that adventure at gottarefemall.wordpress.com


:) ,
Emhsieh


ps. Food: too good to be true. Mom's daily dinner's are soon to be a thing of the past :(

Overcooked

I have made such amazing never-before-seen-in-Emhsieh progress with Boyles' winter program that I might continue w their spring session after a few helpful nudges (Annalisa). But we'll see. I'm about 80% sure that I'll keep boyles-ing after next week (the last week!).

Wed 3/6 Boyles

Thurs 3/7 Bike hill plus program

Wednesday at the gym:

Roll, knee exercises, jumps, dynamic warmup etc.

Warmup circuit:
3 x 6 2-feet hurdle jumps, stick last landing

2 x 5 each leg wall ball on ground sprint start, drive w front leg & drive hips to thrust ball forward

Lift:

3 x 5 snatches (55,55,60)

2 x 10 single leg step in-line cable lift (inside leg on tall step, lift cable while exploding off inside leg in 1 motion)

2 x 15sec spiderman stretch

-

3 x 10-10-14 bench WITH CHAINS (30# chains + 2.5# each side) 

3 x 6-9-6 RFE split squat (80, 80, 80#)

-

3 x 10 TRX row

3 x Turf (100m?) farmers carry (70, 80, 70#)

3 x 8 lateral lunges (35#)

Conditioning:

5 x 150m shuttles (25m x 6) :28 :29 :31 :33 :31 ...I think were my times. not sure

Thursday at the office gym:

All the treadmills were taken again so I biked "Hill Plus"

The program was diff from last time, dunno why.

10min warmup

Get to 10miles biked (at about 33min)

Cooldown

Max HR ~182 (says bike machine)

sweat sweat sweat.

Took another meta picture (me taking a pic of me taking a pic of me taking a pic of....i should really make a never-ending gif of it):

Lunch Friday, Dinner Wednesday, Dinner Thursday

O hey there!

Chuggin' along.

I've still got this nasty chest cold thing, but I'm not letting it hold me back, if i can help it.

Last Thursday and today, I went to dance class. We're doing a dance called Kote-ba, which involves a lot of jumping and being light on the feet, as well as squatting and being low to the ground, so it's a really great workout. I'll be going back on Thurs.

I had to be re-evaluated at PT because I was AWOL for like 2 months because I'm so freaking tired of being in therapy. He says I'm doing really well though, and I only have to come once/week now. Thank goodness.

Over the weekend, I went swimming with my boifrand because he's learning how to swim and has to practice outside of class. This weekend, we're gonna swim and go to the gym, because he wants to learn how to lift and stuff.

ALSO, I'm sooperjuiced because he might play rugby in the fall. I'm so fuckin excited. He'd be a perfect hooker, with his lil stocky self. He has a number of friends on the team at Smith (including Meesh's cousin who thinks she's the coolest person ever) and they're all really encouraging him to join the team.

So yeah, good things all around :D

Sprint to the finish!

It's the second to last week at Boyles! I'm really gonna miss it, but probably won't sign up again because it's expensive (although way cheaper than xfit gyms) and hard to fit in the schedule.

Monday 3/4
(the only day of the year that is a command. "March Forth!" - said the researcher testing my brain for 8 hrs yesterday)

warmup:

10 min rolling + resistance band knee exercises

leg swings + lunges + sldl stretches 

dynamic warm up & calisthenics 

warmup circuit:

3 x 6 each single leg lateral hurdle jumps, stick the landing

2 x 5 each leg wall ball side throws with lateral jump back

2 x 5 each leg med ball overhead throws with step

lift:

3 x 3 cleans (100, 105, 110#)

2 x 10 dynamic in-line chop (30-32 R)

2 x 10 abs rolling on ball

-

3 x 6-10-6 trap bar deadlift (185x6, 185x10, 190x6)

3 x 4 pull-ups (3+1wHelp, 3+2wHelp, 1+1+1+1)

-

3 x 10-10-21 pushups

3 x 6 single leg squats (15#)

2 x 10 cable overhead pressout (18.5-19R)

conditioning:

slideboards: 30sec on, 15sec off

dinner and lunch today: love my mom!

Black bean cha sau pork, chinese cabbage w bokchoy w carrots, taro w  soybeans corn celery and five-spice tofu,  pickled da-tou-cai, avocado, oranges, mixed rice w sweet potatoes. I'm spoiled.

Kilimanjaro inspired

Monday 2/25 - Boyles
Tuesday 2/26 - ridiculous biking
Wednesday 2/27 - Boyles

I'm kind of sad that Boyles is ending in 2 weeks - I've never made so much strength improvement in just a few months! But at least I will get home before 9 on Mondays and Wednesdays! Considering signing up for the spring session though haha... I don't want to believe that this is the strongest I'll ever be in my life!

2/25
warmup, dynamic stretching, jumps, calisthenics, skips, etc. + some circuit w hurdles & wall balls
-
3x5 cleans 100#
3x8 dynamic in-line chop
2x8 ab roller
-
3x8 trap bar DL 185#
3x5 pull-ups (2-1-1 without help, the rest in the set w smallest resistance band)
-
3x8 DB shoulder press (i forget weight)
3x6 single leg squats (15#)
2x12 cables press to overhead

2/26
Today all the cardio was taken so I decided to warmup on the bike. Then my coworker Joe who was next to me said "why don't you do Hill Plus? Mine had a Kilimanjaro option" so I thought sure why not? I'll try it. Since my abs were ridiculously strained and in pain from doing the ab roller incorrectly, I decided I'd continue to bike after a 10min warmup. Then I told a guy I'd bike 10 miles so that was that - I had to do it. Maintaining over 100 rpm.

Luckily I only realized 18 minutes in that I was deceived  It was NOT a "hill workout" - it was 60 sec intervals of low and super high resistance!! GAHHH.

I thought if I biked faster during the hard section it would be over sooner. I was wrong.
No matter how much harder I biked it was still 60sec long. silly Emhsieh.

I have never been so sweaty in my life except when I truly did high intensity interval biking that one other time at the OMAC. So I did that for 40minutes (passed 10miles around 30).

Pics below.

2/27

warmup, dynamic stretching, jumps, calisthenics, skips, etc. + some circuit w hurdles & medicine + wall balls
-
3x5 snatches 45-50-55 (i lied in that comment on your post, I've only snatched 55lbs woops)
2x8 single leg step in-line cable lift (1 leg on a tall step, lift cable while exploding off that leg in 1 motion)
2x8 spiderman shoulder stretch guy
-
3x12 bench WITH CHAINS (so cool!!! so many fun toys at this gym!) 30# chains + 2.5s each side
3x8-10-8 RFE split squat 70-70-80#
-
3x8 TRX row
3xTurf (120m?) farmers carry 60-70-70#
3x8 DB lateral lunge 30-35-35#
-
slideboards 30sec on 15sec off
collapse

Back to Tuesday 2/26
Some stats: 10+ miles > 100rpm
HR 186
Last mile 2:43
sooooo sweaty (one of those times where i MUST wipe the equipment afterwards)
Ridiculous wedgie at the end.

So after that accidental ridiculous my quads are still sore from 2 days ago bike workout, of course took some pictures of how sweaty I was

water sprouting from my forearm

Back sweat. Meta! you can see
 me taking a pic of me taking a pic of me taking a pic of........
 sweating through my shorts

...and naturally it progressed once again to a flexing photo...

but I did that thing where you split it up into panels so it
doesn't look as weird and self absorbed as 1 whole pic
 of me standing and flexing in the mirror hahahah

Must survive until springtime

Emhsieh- I love your "casual friday afternoon workout."  Why is it that all I want to do on a friday afternoon is workout?

Wed 2/20

Wendlers Wave 2 Press:

Worked off of 100#s:

3+@90% = 90#s... Did 5! (woot shoulders!!!)

Workout:

3 RfT:
9 muscle-ups
7 snatches @ 85% of 1rm (90 #s)

Sub for 9 muscle-ups: 27 pullups and 27 ringdips

20 min time cap - got to 13 ring dips and 7 pullups on the 3rd round... was snatching 20 #s more than anyone else in the class because they were being pansies. Also have to get a muscle-up soon.

Didn't get to do basketball though, because I was running late and missed the window to get into the Y with the group. :(!!!!!

Food:
Leftover curry for lunch
Massive Ham and cheese omelet with toast for dinner

Thursday 2/21

Every 30 on the 30 for 5 rounds: 2 tall cleans @ 55#
Every 30 on the 30 for 5 rounds: 2 tall cleasns @ 45#

Workout:

30 KBS 24kg
30 Wallballs 14#
30 chest 2 bar pull-ups
20 KBS 24kg
20 Wallballs 14 #
20 chest 2 bars pull-ups

13:04<-- this workout destroyed me, I have not been that tanked in a while. Legit had to lie on the floor for a few minutes while the room spun

Food:
Ham sandwich for lunch
Steamed broccoli and 3 turkey sausages for dinner

2/22

Wendlers Wave 3 Back Squat

Working off of 170# 1RM backsquat, because I didn't look it up... :( I think it's higher.
1+@95% = 145# = 9 --> 200# backsquat here I come!!

Workout:

12 min AMRAP:
10 box jumps 24 inches
8 burpees
6 Chest to bar pullups
4 toes to bar
2 Deadlifts @ 225#s

Did 4 rounds + 4 pull-ups = Beat the girl at the gym who went to regionals last year by a whole round+ !!

Food:
Delicious thai duck soup for lunch with my buddy Scott
1/2 ham sandwich and 5 blackbean and veggie tacos for dinner

2/23

Coached at the gym from 9:30am-3pm.  Spent about 45 min from 11:00-12:00 doing handstand skill work... getting to the place where I can get 6-7 steps of a walk forward in and 6-7 steps of a walk backwards, sometimes at the same time, usually not

Food:
2 eggs and 2 toast
no lunch (whoops)
Cashews + pear + banana + almond hershey's kisses
Sweet potatoes and bacon for dinner
Ginger-pear pie and more almond hershey's kisses

A new love for...

Sprint Biking!

I used to reeeeeally dislike sprint biking, to the point of "I'd rather doing 10 X-drills and 10 death flops!!" level of aversion. But now that I think about it, maybe it's because I only ever sprint biked when I was injured.

Now that I'll probably never feel that kind of rugby pain ever again or be plagued with minor/major injuries and bruises all the time, sprint biking isn't so bad! A casual Friday afternoon made-up-on-the-spot workout:

I'm gonna name it the "Arwen"

Stationary bicycling:
10min casual warmup
8 x 10 sec on 10 sec off
8 x 20 sec on 20 sec off
8 x 30 sec on 30 sec off
HR ~ 174
5min casual cooldown

Core:
10 minute abs + 10 good push ups before each round:
     10 push ups, 60 sec front plank
     10 push ups, 60 sec sit ups
     10 push ups, 60 sec side crunches
     10 push ups, 60 sec side crunches
     10 push ups, 60 sec scissors
     10 push ups, 60 sec bicycles
     10 push ups, 60 sec side plank
     10 push ups, 60 sec side plank
     10 push ups, 60 sec russian twist w med ball
     10 push ups, 60 sec leg lifts

Home:
Chin-up every time I pass through bathroom doorway

public school vacation week!!!

Hi Annalisa, sorry I haven't posted recently. You're not alone on here! I still checked the blog every day. I wonder if there are other friends out there who check and don't post like I've been doing... if you're out there just holler!

Girls gotta play!
.
.
.

SO, the reason I haven't posted is because I haven't worked out in a week. :O :O :O :O

One. Week. !!!!!
How can you even be sure that I'm the real EmHsieh?? :O

(Well, technically, since last Friday. Last Thursday I ran 3 miles and yesterday I went to the gym. But 2 << 5+. Feels like 0! the limit as 2 approaches much much less than 5+ is zero.) I hope I've stressed the amount of non-workouts I've done in the past week. It's shocking. and a welcome rest.

And I feel pretty much no guilt at all because
1. The gym I go to is closed this week because of February Vacation for public schools (hence the title of the post)
2. It's my dad's last week in this country and we've been hanging out w family
3. It's cold when it snows.
4. I don't play rugby anymore
5. I installed a pull-up bar in my bathroom doorframe and the price to pass is 1 chinup. super effective. It's like the bar is say "YOU. SHALL NOT. PASS. Unless you do a chin up"

Now for yesterday's workout: (1 mile, 3 super sets of 3 things, 13min abs)
3x5-4-2 cleans (105# )
3x10 toe-touch-to-squat (12.5#)
3x8 cables in-line chop (60#) <-- I know what "20R" is roughly now because the office gym has real poundage weights!

3x6 deadlifts w bar (175#) <-- my form is not so good without a trapbar.
3x3 chinups <--WOOO improvement! life best!
2x8 R-L-R leg lowers w resistance band

3x8 standing 1 arm DB press (25#)
3x6 single leg squat (16#)
2x30sec standing anti-rotation cable hold (40#) <-- real weight! instead of the other gym's "R" units.

"Sam Annalisa, I'm glad you're with me."
-Frodo Emhsieh

Bahahahah! Emhsieh your memory is amazing

I had forgotten all about that song.

Incredible!  Our friends are geniuses.

HAPPY BELATED VALENTINES DAY EMHSIEH!!!

2/14
1 RM clean and jerk - went to 125#, not sure at all the PR I'm chasing there... I should stop being lazy and look it up

"Jackie"
for Time:
Row 1000m
50 Thrusters @35#
30 Pullups

7:47 - I killed it

Food:
normal + cheap chinese for dinner x 2- one before drinking with thal's soccer friends and one after

2/15

Wendlers Bench Press wave two
w/ 3+ @ 90#s-- did 15--> which confirms my belief that my bench press 1 RM is artificially low because my form sucks

12 min AMRAP:
20 KB overhead lunges Rt arm
15 pullups
20 KB overhead lunges left arm
15 toes2bar

2 + 47--> beat the next highest girl by 23--- but I did it on my lunch break, so someone in the evening could've beat it

2/16

Ran around in my underwear for .02 sec
Tested my old-lady self in the day-drinking category

Food: Beirkraft for dinner!!!!

2/17

Recovery
Dim-sum and Adria's chinese new year feast!!!

2/18

Exercised the brain
Thalia made curry with coconut milk for dinner and I make delicious brick cookies!!!

2/19

Went to the gym to do shoulder work this morning because it was angry from all the flexing I did during the underwear run

Now my head feels like it will explode, so no real gym today.

I had leftover curry for lunch and will probably have that, chickpeas and ice cream for dinner.

Annalisa out.

A lovely day + time machine treat at the end

Happy 2/14!

I am tempted to make my own emhsieh's vday wod consisting of arithmetic-variations of 2/14 exercises. A 2x14 circuit perhaps? Or 2 miles in < 14 minutes? :P etc.

A weekend wrap-up: blizzard. rugby. food.

I kept thinking while shoveling about how I would blog about it
"AMRAP shovel right-arm dominant 30sec on 30 off"
"EMOM toss ~15# snow as far as possible"
"3 rounds: 20 left-arm dominant scoops, 20 right-arm dominant scoops, rest 1min"
"squat shovel, single leg shovel, deadlift shovel, snow thrusters..."
you get the idea :)

2/13 workout: Boyles
roll, knee exercises, dynamic warmup + calisthenics
quick circuit:
3 x 5 2-legged hurdles, double hop in between and stick last landing
2 x 5 each leg wall ball on the ground, staggered stance, explode out w hips and arms

lift:
3x5 snatches (55) form!!!
2x10 toe-touch-to squat (12# ball)
2x12 in-line lift (15-18R)

3 x 5-6-5 bench (100#) WOOOOOO! almost to my life goal of 3x8x100!!!
3 x 5-5-7 RFE split squats (70, 80, 80)
2 x 30sec R-L-R TRX arm stretch

3x12 TRX rows
3x8 DB SLDL (22.5)
2x30sec standing anti-rotation holds (16-16.5R))

Sled pulling. 15m up, 15m back x 4 (180 x 3, 225 x 1)

I did it I posted!! Sorry I haven't kept track of food. I will say, my mom made delicious tilapia the other day. mmmm

In addition, I always think of "Song for the Sues" that wePloi wrote for Suno and Sudo on valentine's day 2009.

No privac-ay
This Valentine's Day
If you lose your jobs
You know that Brown's a blast
She can coach the fowards 
And you can coach the backs
...
We don't hate 
Don't have to play it straight
Our head coach is the gayest of the gays
...
We don't hate 
Don't have to play it straight
Annalisa is the gayest of the gays

because I don't want to do work right now

2/12/2013

Workout:
5x 3 position snatch at 75#  My form is still not good for the pull from the floor. Must drill it.

Row 2k

8:05

Let me say that was hard. I did not stand for a long time after.  So sad I didn't get sub 8:00.


Food:
Toast with peanutbutter
Coffee
Trailmix
Coffee
Trailmix
Leftover blackbeans and spinach
Delicious currry chickpeas, rice, 1 chicken sausage, and a little bit of roasted broccoli
1 small piece of ridiculous rum cake

2/13/2013

Workout:
Basketball

Food:

2 eggs and toast for bfast
coffee
banana
turkey sandwich, carrots, coffee
trail mix
TBD for dinner, probably left over chickpeas and more chicken sausage

STATE OF THE UNION

Endurance: poor
Strength: all time high
Diet: Better than it has ever been since I went off meal plan

02/08/2013

Wendlers DL off of 240#

5+ was @ 205#, 5 only

20 minutes to do:
ME UB DoubleUnders
Row 1K
ME UB Pull-ups

Only 3 attempts each of DUs and PUs

30 Pullups (shoulda gone further, but was being a baby about ripping my hands)
3:56
4 DU (can't do them without a baby hop for real yet)


Food: Good stuff

The weekend:
Watched rugby, didn't work out
Ate a lot

02/11/2013

Wendlers Press:
Worked off of 100#
5+ @ 85... only got 3

3 rounds AMRAP:
1:30 DUs
:30 rest
1:30 KB swings @ 24kg
:30 rest
1:30 Burpee Box Jumps @ 24"

175 total... gotta get my DUs man

Food: standard except spinach and chicken sausages for dins

How is it "mid-February" already?

And we all gonna die in the blizzard... don't worry--- it's supposed to be over by 1:00PM saturday and our underwear run isn't until 2:30-- we're fine!

02/06/2013

Workout:
Basketball (such a good game, we almost won!!)

Food:
Toast with peanut butter
Coffee
Trail mix
Coffee
Turkey Sandwich, carrots, clementine
Coffee
Trail mix
10 wings with jerk bbq sauce
2 delicious Founders beers- one Stout, one Porter
A few spoonfuls of chunky monkey

02/07/2013

Workout:
20 minutes to work on split jerks--- I'm still really hit or miss on these guys.. not consistent at all

Grace:

30 Clean and Jerks for time @ 95#

4:15 Rx

The fastest time for girls rx before I did it was 5:20-- but the best female athlete (former gymnast) at our gym was in the class with me an finished at 4:00 even... :(  Just gotta get stronger.

Food:
Toast with avocado
Earl grey tea
Trail mix
Coffee (with cream)
Turkey Sandwich, better trailmix, clementine, coffee
2 chicken breast (in balsamic, brown sugar, siracha marinade), lots of spinach cooked in sesame oil, salt and pepper
Some more chunky monkey

Sorry schmanna! Welcome back C!

I'm sorry I didn't get to see you Annalisa :/  ...at least we're both still in one piece and have no additional broken bones or metal plates.

In short:

Last Wednesday 1/30 Boyles
Last Thursday 1/31 A circuit from the BWRFC archives
Saturday 2/2 pickup bball
Monday 2/4 Boyles
Tuesday 2/5 Bike Sprints
Wednesday 2/6 (today) Boyles

1/30 Boyles lifting portion (don't remember my weights anymore):
3 x 5 snatch
2 x 10 toe touch to squat w med ball
2 x 10 standing lift
--
3 x 6 bench
3 x 6 rear-foot elevated split squat
2 x 20sec lat band stretch
--
3 x 10 TRX row
3 x 8 SLDL
2 x 12 dynamic push pull
--
Sprints suicides: 30-20-10m

1/31
5min jog outside in the cold
Some jumps like frog jumps
--
3 rounds (15:45)
30 air squats
25 kettlebell swings (25# DB)
10 push ups
20 burpees
15 star jumps
--
1 mile <10min (HR 170)
13min abs

2/4 Boyles lift:
3 x 3 cleans (95-100-105)
2 x 12 sumo curl pressout (12kg)
2 x 12 in-line chop
--
3 x 5-5-18 Trap bar deadlift (160, 165, 170) <--170x18 was ridic.
3 x 3 chin ups
3 x 10 leg lowers R-L-R
--
3 x 8 standing 1 arm DB press (22.5DB)
3 x 6 single leg squats (15#)
2 x 30sec standing anti-rotation holds
--
8 x sled pulls (280# x 30m)
--
wanted to see if I can deadlift 240lbs. I can! :)

2/5 Bike sprints
warmup 10min > 100rpm
--
10 on 10 off x 8
15 on 15 off x 8
20 on 20 off  x 4
30 on 15 off x 8
--
cooldown

AND as of monday
weight before workouts ~143
weight after workouts ~142
THIS WOULD BE AWESOME if I were still trying to gain weight for rugby!!!! :) hahaha must be all the superbowl food.

Hi frands,

So the sensation of having a bear sitting on my chest has subsided somewhat, and I'm getting back to it.

On Monday, I went swimming. I can see improvement, because despite my shot lungs, I am swimming farther than I was at the beginning of the month.

On Tuesday, I went to the Mande class at Brown. Before I joined rugby, I danced with the company, so it was good to go back and be in that space. We were doing a very difficult (in both technique and impact) dance, one that gave me hell when I was in the company, but I did pretty well. I was teaching with the TAs and it felt really good. I'll be going back next week.

I'm hoping I get to play basketball this week, if my schedule and body allows.

So I didn't get to see you

but this is what I was talking about for improving your snatch.

2/1/2013--
 No workout because crazy day and bus to Boston

Food:
Toast
Coffee
Huge chicken sandwich and sweet potato fries with my team at lunch
Subway sandwich for dinner

2/2/2013
2 mile run up a big hill and down
2 mile walk in the woods

Food:
Toast
1 cup oatmeal with raisins
3 eggs of an omelette with mushrooms
Beer while watching rugby
2 small chicken enchiladas with rice and beans
lots of fancy cheese and crackers
delicious lamb stew, salad, bread, and APPLE PIE with ice cream

2/3/2013
Workout:
Shopping with T + parentals at REI

Food:
HUGE brunch t with 2 fried eggs, 2 pieces of toast, sausage pattie, hash browns, and 2 johnny cakes with bananas
Coffee
Bhan mi bbq beef sandwich
Bacon, lettuce and ketchup sandwich, a few mouthfulls of tuna salad

2/4/2013

Workout:
Wendlers:
Highbar Back squat
5 x 40%
5 x 50%
3 x 60 %
---
5 x 65 %
5 x 75 %
5+ x 85 %
Got to 9 at my max out at 85% of 90% of 1RM = 155
200 # Back squat here I come

3 Rounds for time:
Row 20m
15 burpees
10 Hang power cleans @ 95#

11:18

Food:
Olive toast
coffee
sausage egg and cheese
trail mix
turkey sandwich
trail mix
4 tacos with black beans, onions, green peppers, spinach, mushrooms, cheese, and a little bit of salsa

2/5/2013

Workout:
Every :75 for 7 rounds:
High hang snatch, hang snatch (above the knee), full snatch @ 65# -- got a new form issue identified in that I'm bending my knees to early and not loading the hammies correctly-- so went light to sort that out-- with mixed success

Diane:
21-15-9
Deadlift @155#
HSPU

6:54 but scaled the HSPU to be deficit (25#plate) from the box for about 29 of them, then straight from the box

The good news is the deadlift is as easy as bouncing the plates.

Food:

Coffee, 2 eggs in corn tortillas
Coffee
Trail Mix
Chewy Granola bar (these things are pure corn syrup, but they're chillin in my office for the taking and when you're hungry and don't want to spend $$....)
Turkey sandwich, carrots
Clementine
Trail Mix
Sushi and green tea
Popcorn (Saw a screening of Invisible War.. Mai- have you heard of this documentary??)

When I see you on Sat I'll show you the snatch stuff

Hiii Em-

I just covered the most important info, but it doesn't hurt to re-iterate:  RUGBY THIS WEEKEND!!!!!!!!


Remember what channel your BBC America is on comcast--- we may want to go to a place that isn't filled with former-prop drunk dudes.

Additionally:

 

That was from my workout today.

1/29

Workout: 20 min to find 5 RM of Back squat:

175 # --> this means my 1 RM should be 200#, but it's not :(

yet

For time:

20 Handstand pushups (scaled on a box)

30 pull-ups

40 KB swings 16kg

45 sit-ups

50 burpees

10: 14

Food:

Toast 

Coffee

Trail mix

Turkey Sandwich and carrots sticks

Trail mix

Leftover Chili with leftover ground turkey and Mac and cheese

Some small bit of ice-cream

1/30

Workout:

Basketball with the guys

So sore from KB swings

Food:

Eggs and toast, coffee

coffee

trail mix, coffee

Turkey sandwich, carrot sticks (at like 11)

trail mix, coffee

coffee

Piles of spinach and green beens with bacon (don't judge)

I gotta hydrate more and dehydrate less

1/31

Workout:

"Cindy"

20 min AMRAP:

5 pull-ups

10 push ups

15 air squats

I did 20 rounds 4 pull-ups. I beat the next highest girl on day by 2 whole rounds. 

And sacrificed being able to shower without pain for it.

Food:

Avocado on toast

coffee

sausage, egg, and cheese on a role

coffee

trail mix

turkey sandwich, carrot sticks, trail mix

coffee

trail mix

3 eggs scrambled with fancy cheese and salsa on top, 1/4 pound of bacon, 2 pieces of toast

Work has been intense= I inadvertently consume more coffee because I need to take breaks and go directly to the coffee machine by habit

Need to work on that