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Ems

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About Ems

  • Rank
    Trooper
  • Birthday 12/28/1989

Character Details

  • Location
    South Wales, UK
  • Class
    ranger
  1. WEDNESDAY 29.04.2015 6:30am WOD class Warm up and mobility (lots of good mobility today) WOD: A: Deadlift: 3-3-3-3-3 (70,70,75,75,80) B: For time: 21-15-9 Deadlifts at 70kg (I RX'd this bit!) HSPUs (on box with 2 ab mats) Box jumps (20") RX'd this too! Great WOD, really happy with all the deadlifts, form is definitely improving and my grip isn't as bad as I thought it would be. In the past I used straps wrapped round the bar and my wrists (I know, it's bad!) so my back is far stronger than my hands, but we can work on this Got fabulous DOMs in my lower back already. One of the gi
  2. MONDAY 27.04.2015 6:30am WOD Warm up and mobility For time: 2k row 'Grace' 30 clean and jerks (40kg), I did 25kg 1 mile run Ew running! Fortunately there were more of us than rowers so we got the option to run first if we wanted to. Yes, deffo get that out of the way! Still not fun but not as bad as it would have been at the end! Clean and jerks went well, need to get the bar closer to my body, but coach said timing was good. Right shoulder felt a little sore afterwards, not sure if its injury or just tired. Have to keep and eye on it. Really happy with the row, haven't done a 2k in
  3. FRIDAY 24.04.2015 Partner WOD A: 5 min AMRAP - air squats/7 STOH (50kg) I did 40kg Rest 2 mins B: Within 10 mins establish a combined total of front squat Rest 2 mins C: 5 min AMRAP - burpees/hang power cleans (30kg) *The shoulder to overhead is the timer. Partner A will perform as many air squats as possible in the time it takes for partner B to complete the STOH. Switch, rinse & repeat for 5mins. The same goes for the hang power cleans in part C. This was an amazing day. I got a new front squat 1RM PR of 85kg. Everyone went crazy, there was clapping and hugging - it was so co
  4. WEDNESDAY 22.04.2015 9:30am WOD class Warm up - 3 rounds of: 200m run, 30 DUs, 10 wall balls WOD: for time (16:52) 50 deadlifts (50/35) I did 25kg 25 HSPU (I did on box) 40 power cleans 20 box jumps 30 thrusters 15 pullups (I used a band) 20 power snatch 10 muscle ups (I did jumping ring dips) WOAH this was a lot of stuff! I tried to pace it, and think it went pretty well. Really started to hurt by the time I got to the thrusters. I was pleasantly surprised by the ring dips, and I hadn't done these before and wasn't sure if I could even hold my own weight but I did - YEY!
  5. MONDAY 20.04.2015 6:30am WOD class Warm up and mobility A: 10 mins squat therapy (good chance to practice PT lessons) B: 5 min EMOM - 3 touch and go power cleans (45/30kg) RX C: 5 rounds for time: 15 min time cap (11:07) 10 power cleans (70/50kg) I did 35kg 20 wallballs (20/14) I did 12 D: 20 hip extensions (like these!), rest 60 secs, 10 strict TTB (hate these, can't do them!) This was a very full on WOD, loads of different movements. My cleans weren't feeling good at the start, the movement just felt unnatural. However, practise really helps and by the end it was feeling much smo
  6. DAY 11 - 12 Got a bit behind in my tracking, so can't remember what I ate, but I do know it was in line with my challenge DAY 12 TRAINING (FRIDAY 24.04.2015) Partner WOD A: 5 min AMRAP - air squats/7 STOH (50kg) I did 40kg Rest 2 mins B: Within 10 mins establish a combined total of front squat Rest 2 mins C: 5 min AMRAP - burpees/hang power cleans (30kg) *The shoulder to overhead is the timer. Partner A will perform as many air squats as possible in the time it takes for partner B to complete the STOH. Switch, rinse & repeat for 5mins. The same goes for the hang power cleans in part
  7. DAY 10 - 22.04.2015 #1. Nutrition Post WOD - beef biltong, shake (protein powder, almond milk) Meal 1 - scrambled eggs (eggs, milk, butter, pepper), more beef bilong, banana and almond butter, water Meal 2 - beef biltong, new potatoes and butter, lettuce, cucumber, tomatoes, few raisins, fruit and nut bar, peppermint tea, appletiser, water #2. Training 9:30am WOD class Warm up - 3 rounds of: 200m run, 30 DUs, 10 wall balls WOD: for time (16:52) 50 deadlifts (50/35) I did 25kg 25 HSPU (I did on box) 40 power cleans 20 box jumps 30 thrusters 15 pullups (I used a band) 20 power snatch 10 mu
  8. DAY 9 - 21.04.2015 #1. Nutrition Meal 1 - smoothie (almond milk, protein powder), banana and almond butter Meal 2 - ham salad (lettuce, cucumber, tomatoes, ham, mixed seeds, balsamic vinegar), few dates and raisins, water, peppermint tea Mini meal - parma ham, water Meal 3 - beef burger, green beans and mange tout, fruit and nut bar, peppermint tea #4. Sleep (8 hours) 11:30pm - 7:30am
  9. DAY 8 - 20.04.2015 #1. Nutrition Post workout - beef biltong Meal 1 - smoothie (2 scoops protein, almond milk), banana and almond butter Meal 2 - ham salad (ham, mixed leaves, tomatoes, peppers, mixed seeds, olive oil), vegetable crisps, water, peppermint tea, fruit and nut bar Meal 3 - beef burger, green beans and mange tout, new potatoes with butter, water #2. Training 6:30am WOD class Warm up and mobility A: 10 mins squat therapy (good chance to practice PT lessons) B: 5 min EMOM - 3 touch and go power cleans (45/30kg) RX C: 5 rounds for time: 15 min time cap (11:07) 10 power cleans (70
  10. DAY 7 - 19.04.2015 #1. Nutrition Meal 1 - smoothie (2 scoops protein, almond milk), banana, almond butter Meal 2 - Wagamamas - salad with chicken, mixed salad leaves, mandarin, coriander, red and spring onions, mangetout, cashews and sesame seeds with a sesame, mandarin, basil and mint dressing, blueberry, apple and ginger juice, water, then at home: banana and cashew nuts in coconut oil with mixed berries and honey, dates, lots of peppermint tea Meal 3 - chicken stirfry (chicken, mixed veggies, pine nuts, mixed seeds, coconut and olive oil), water, few more dates I think I need to make my
  11. DAY 6 - 18.04.2015 #1. Nutrition Post training - beef biltong, protein shake (2 scoops plus almond milk) Meal 1 - sausages, lettuce, cucumber, tomatoes, grapes, balsamic vinegar, appletiser, strawberries, dates, peppermint tea Meal 2 - 2 chicken breasts cooked in coconut oil with cashew nuts, mixed lettuce, few new potatoes with butter, 2 fruit and nut bars, 2 x peppermint tea, water #2. Training PT - first session! This was awesome, just what I had hoped it would be. A 800m row to warm up then a chat about strengths and weaknesses. He asked for top 5 things I want to work on, and 2 things
  12. Is a forward roll what I think it is? And congrats on the faster time!
  13. DAY 5 - 17.04.2015 #1. Nutrition Meal 1 - scrambled eggs (2 eggs, butter, little milk), bacon, smoothie (spinach, almond milk, raspberries, 1 scoop of protein) Meal 2 - homemade chicken curry (chicken, coconut milk, spices, few cashew nuts and raisins) with cauliflower rice, vegetable crisps, banana and almond butter, 2 x peppermint tea, water Post workout - beef biltong, 2 scoops protein with almond milk Meal 3 - chicken and cashew nuts in coconut oil, lettuce, cucumber, radishes, few new potatoes with butter, water, peppermint tea So I was going to eliminate milk, but I like to add a lit
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