katie
Junior Member
Posts: 78
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Post by katie on May 31, 2011 17:19:44 GMT
Saturday, Sunday and Monday:
2 hour sessions each day - lots of tekkers, working on my deadlift and thrusters in prep for the games - taking a couple of days off now to get myself all rested up - sprots massage booked for tomorrow and going to do a run/row tomorrow to get a little bit of endurance in before we go to Bolton!
AAAaaaaahhhhh!!!!
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Post by markt on Jun 1, 2011 7:41:27 GMT
Best of British for Bolton!
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katie
Junior Member
Posts: 78
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Post by katie on Jun 15, 2011 9:51:27 GMT
Phew - it has been a long couple of weeks and I have not had internet access at work (which is where I usually write this from!!) so I will not backdate everything, just a quick overview of things in the past few weeks: The GAMES: The Thruster WOD - I managed to get teh 52.5kg thruster, which I had NOT been able to get in practice, so that was AWESOME. THe Deadlift/Boxjump WOD - Alex and I came 7th in this event! Between the two of us we got a time of 14.30....so chuffed with this! This WOD nearly killed me, it was very hard - 82.5kg deadlift, 24"boxjump....phew. Post Games - I had six days in a row last week (I know, bad girl) and felt awesome all week. I will have to look in my paper logbook to remember what we did and how I did and I'll backdate it later. Pre-Strength and Power: Saturday - van pulls! and ground to overhead work. 40kg ground to overhead amrap in 2 minutes - I got 20 reps...not too bad. Monday - BRUTAL bear complex Managed 16 rounds in 20 min between myself and Claire - only worked at 30kg (I think I probably could have gone heavier). Will go heavier next time! Tuesday - Squat clean practice - lifted for nearly an hour working up to a 1RM...I ended up getting a PB of 55kg, but that is not my max...I need to get my elbows up higher and I think I can go a lot heavier. Watch this space. Wednesday - we shall see.....
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katie
Junior Member
Posts: 78
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Post by katie on Jun 16, 2011 7:56:07 GMT
Wednesday - Snatch 5X2 20kg....I need to work on my technique on this one so am working at a low weight for a while.
100 doubles 75 box jumps 50 swings 25 burpees
9.38 - not too shabby - this one was sweaty!
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katie
Junior Member
Posts: 78
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Post by katie on Jun 19, 2011 7:16:45 GMT
Holy smokes! WHAT A DAY!! The UK SPS meet was AMAZING and I feel really good about my performance.
I WON! and all the other chicks did absolutely awesome. The whole CFR crew rocked it hardcore.
I don't know what else to say other than that I am PUMPED for the finals and the comps next year!
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Post by jules on Jun 20, 2011 10:24:06 GMT
Well done Katie...Good Luck for the Final
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katie
Junior Member
Posts: 78
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Post by katie on Jun 23, 2011 9:21:05 GMT
Wednesday's Surprise: Paul surprised us on Wednesday by NOT running the WOD we thought we would be doing It was Jason's going away wod: 50 reps of: pullups pushups burpees box jumps knees to elbows kettle bell clean and press kettle bell swings double unders 33.20 for me! sweaty but good
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katie
Junior Member
Posts: 78
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Post by katie on Jun 24, 2011 13:19:59 GMT
Thursday:
1 minute cleans (30kg) 1 minute ring pushups max reps in five rounds of each = 112
THEN
in pairs - 30kg overhead press amrap in 5 minutes between you = 75 reps
It was a good session!
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katie
Junior Member
Posts: 78
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Post by katie on Jun 27, 2011 7:25:37 GMT
CrossBox Friday
This session kicked my butt! Some great combination work - for about 40 minutes and then a chipper wod of 100 skips 50 pushups 100 skips 50 situps 100 skips 50 swings 100 skips 50 walking lunges
suffice to say, I was tired after that!
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katie
Junior Member
Posts: 78
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Post by katie on Jun 27, 2011 7:28:24 GMT
Strongman Saturday: 1. Atlas stone tekkers: I lifted the 59kg, 66kg and 75kg very pleased with that - just need to work on getting the 75kg high enough to actually put it on a platform. 2. Front squats: working up to doubles - 40kg, 50kg, 60kg - not bad considering I haven't actually done front squats yet (apart from thrusters, but my pb for that was 57.5 so woohoo!) 3. Heavy rack hold for 30 sec - got up to 100kg and could have gone heavier!
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katie
Junior Member
Posts: 78
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Post by katie on Jun 28, 2011 9:37:12 GMT
Monday:
Backsquat (hurt with a sunburn on my shoulders!) 3X3 @70kg
20, 18, 16, 14, 12, 10 ,8, 6, 4, 2 of pistols and pullups
15.33 - this was a killer on the thighs and hands!
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katie
Junior Member
Posts: 78
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Post by katie on Jul 5, 2011 12:17:40 GMT
Tuesday:
Cardio work - 10 min max distance row, bike run.
Row: 2381m Bike: 4.87km Run: .99 miles (rubbish!)
Great workout - very sweaty.
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katie
Junior Member
Posts: 78
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Post by katie on Jul 5, 2011 12:19:08 GMT
Wednesday:
Push press 4X3 @ 42.5, 45, 47.5, 50kg
10 squat cleans 10 toes to bar 20 double unders
In pairs - 5 rounds for time. I was not pleased with this time at all, but hey ho - 26.58
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katie
Junior Member
Posts: 78
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Post by katie on Jul 5, 2011 12:19:56 GMT
Strongman Saturday:
New split jerk pb for me!! 60kg Backsquat 2X85kg (new pb also) and then some horrible sled pulls that left rope burns all up and down my arms!
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katie
Junior Member
Posts: 78
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Post by katie on Jul 7, 2011 8:36:15 GMT
Tuesday: Cross boxing with two mini wods = 21-15-9 of kettlebell swings, boxjumps and squats and then 50 singles, 40 lunges, 30 situps, 20 pushups and 10 burpees. Good fun had by all.
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