Marie's workout log

Wednesday 25 November

1 Power Clean (22kg)
1 Front Squat
1 Thruster
1 Back squat
1 Push Press
5 rounds
20 10 pullups
AMRAP 20min

5 rounds. Scaled the pullups back to 10 so that I could do them without a band but still keep moving. Did 10 straight on the first round and then 9 on the second. After that, it was slow going. Managed to tear a hole in my hand - putting salt on it was horrible - the cat didn't know what was going on.

Tuesday 24 November

CF Park
Muscle up practice
then
800m run
10 swing rows
10 ring dips (MB)
3 rounds

13:50mins (less a little bit of time for waiting for the rings). I've been avoiding running based workouts recently - it was probably about time I stopped being silly and just did one. And after all of that, the run wasn't too bad at all. Should probably try the small band on the ring dips - the MB seems to offer a bit too much resistance, so much so that I find it hard getting low enough against the band.

Indoor netball...

Monday 23 November

Deadlift
5-5-3-3-3-1-1-1-1
70, 70, 75, 77.5, 80, 80, 82.5 82.5, no lift

Current 1 rep max is 92.5kg so my one rep lifts were a little way off that - I tend to struggle on heavy workouts like this. Failed on 82.5kg and then had a dizzy spell so decided to stop there. Overall not bad for me, but not great either.

Saturday 21 November

21-15-9
Pullup (scaled to 15-9-6)
Ring Dip (medium band)
400m run

Time: 11:00.

Went indoors today for a change of scene. Scaled the pullups so that I could do them without the band. Struggled a bit on the set of 15 (had a bit of a mental block) but didn't do too badly on the 9 and the 6. Found the ring dips easy (but am a long way off doing them without assistance).

Friday 20 November

Work up to heavy thruster = 32.5.

4 Thruster (29.5kg)
8 SDLHP (29.5kg)
12 KB Swings (16kg)
AMRAP 10min

4 rounds plus 3 SDLHP. I found this very tough - I always struggle with heavy workouts and I particularly struggle with thrusters.

Wednesday 18 November

Workout

Front Squat 1-1-1-1-1-1-1
50, 52.5, 55, 57.5, 57.5, 55, 55

A new PB of 57.5kg (previous was 52.5kg), followed by dropping the bar awkwardly on to my wrist and leg - I think I was still in front squat "must keep my chest and elbows up" mode, which did not translate into leaning forward to drop the bar. Was pleased I did two lots of 55kg after that though. Also felt that my squat form was heaps better today.

Then max burpees in 1min - 16 (knees).

Then... I attempted some pullups. Got a new PB of 6 but THEN I doubled it to 12 My goal was 10 by the end of the challenge, but I might need to revise that and I'm going to try for 20.

Almost didn't come today because we had done Friday - Tuesday in a row - but really pleased we did!

Tuesday 17 November

CF Park
Complex: power clean/clean/push press/push jerk.
27kg, 32kg, 32kg

Clean felt good and I seemed to be getting into a better elbow position, overhead felt quite strong for me - although still my weakness and it was holding me back from going up again. We only had 5kg options today so an increase would have meant 37kg which seemed a bit much. Should probably give 34.5 a go next time.

Then AMRAP in 5 mins of 5 pushups and 5 squats.
11 plus 4 squats.

Pushups slowed me down (as per usual).

Indoor netball - a really good game, although we lost. We have a couple of new players in the team and I have moved from my favourite position of centre to one of the shooting positions which is a bit different and a new challenge.

Monday 16 November

Interval Helen
400m Run
21 KB Swing 16kg
12 Pullups MB
3 Rounds
Rest 2min between rounds

3:15; 3:13; and 3:10 - total of 13:38 including rests.

Last time we did Helen I completely failed on the last round of pullups - I kept going and did all reps without stopping this time, a combination of being stronger on the pullups and the thinner bar indoors rather than the park helped with keeping my grip strong.

Sunday 15 November

Cornwall Park Team Challenge
Run up to the summit, slide down, 30x pick up and press with a (giant!) rock, run with rock, slalom trees, team assisted pull-ups, over fences (3), beam balance for what seemed like forever, get hurled over a fence, then over 6 tree branches, run up to the end. 38mins something apparently.

This was a lot of fun, and the team worked really well together.

Saturday 14 November

CF Park
Three rounds;
21 knees raises
21 pushups (knees)
21 KB Swings 16kg
21 Walking lunges
3 Cargo net climbs
21 Goodmornings 10kg

17:17mins. Only last 15 or so toes to bar on the first round and dropped back to knee raises. Quite a good mix of stuff this morning though.

Friday November 13

Work up to heavy Deadlift - 80kg (3 reps)

8 rounds alternating
Tabata deadlift 50kg/double unders

63 deadlifts and 140 double unders.

Don't know why but I really like deadlifts. I think I miscounted on the tabatas though and missed out a round. Ooops. Finished with more pullup attempts - managed two sets of five! Have firmly cemented in that PB, now just need to get to 6, maybe next week...

Thursday 12 November

Full on at work at the moment so ended up with an early start at work rather than CF this morning. Will make up for it tomorrow, Saturday and then with the challenge on Sunday.

Tuesday 10 November

CF Park
3 negative deadhang pullups
6 HSPU (box)
9 pistols each leg
12 v-sits

More HSPU today. 9 pistols on each leg was quite tough - Chris was particularly chuffed with that!

Indoor netball - a real early game of 5.40pm tonight. Going to be a huge challenge just to get there on time and with a full team...


Monday 9 November

5 Rounds
Max Push Press (50% 1RM) - 20kg
Max Pullups (choose weighted, dead hang or kipping) - kipping

Push press: 15, 14, 15, 20, 15
Kipping pullups - 4, 4, 5, 4, 4

Very exciting to be able to do proper pullups in a workout - Taz let me practice them even though my PB was only four. Got a new PB of five! Still on track to get 10 by the end of the challenge...

Saturday 7 November

Workout
5 HSPU (box)
10 rows
15 box jumps
20 squats
AMRAP 15min
6 rounds.

Finisher - KB run (16kg and 12kg KB, approx 50m) - 30 secs.

I can't quite seem to conquer the park pullup bar yet - the cable rope completely gets in the way. I'm hoping that as I get the technique more I will be able to work around it like the guys do.

Friday 6 November

Workout
10 Cleans 37kg
50 double unders
8 Cleans
40 double unders
6 Cleans
30 double unders
4 cleans
20 double unders
2 cleans
10 double unders

13:08mins.

This was good but hard. I possibly could have used 40kg as Loz was trying to encourage me to, although I was doing the cleans in sets of 2. I finished last, but mostly because of the double unders. For some reason they just weren’t happening at all today and I did almost all the sets in lots of 4. I actually think the rope was probably too short. Then finished off with some pullup practice – new PB of 4 kipping pullups in a row, then I followed it up with another 3 in a row. I’d really like to be able to do 10 in a row by the end of the challenge – hopefully that’s not too ambitious a goal.