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
Sunday, February 24, 2013
Saturday, February 23, 2013
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
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
Thursday, February 21, 2013
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
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.
-
Tuesday, February 19, 2013
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.
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.
Thursday, February 14, 2013
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" thatwePloi 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
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
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
Wednesday, February 13, 2013
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
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
Tuesday, February 12, 2013
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
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
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