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Sarah V’s Workout Log

Sarah Lynn

Posted: 23 May 2012 07:20 AM

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Total Posts: 594

Joined 2009-12-18

5.22
Abbreviated dynamic warmup (I was late - sorry Will!)

Bench press
5@45
5@95
5@135
5x3@155 (2nd set was @ 165, but Michael had to help me, so I think it didn't count)

Wod 1:
Run 2x Ritch St.
In the remainder of 6 min, max rep bench @ 95lb - 44 reps

Rest 2 min

Wod 2:
12 min AMRAP
Row 250m
25 cf pushups
4 rounds + 225m Row

5.21
Rest

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 21 May 2012 11:29 AM

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Total Posts: 594

Joined 2009-12-18

5.20
Regionals Day 3
Snatch ladder - made it through 20 double unders and failed at 185#. Can't wait to work on squat snatching again!

Event 6
Made it through DL & MU faster than in practice, even considering a super tough lockout standard on the MU. Honestly this was the only part of the workout I cared about going in, so after I finished this I was thrilled

Couldn't really bring myself to care on the wall ball/t2b combo - it was hot, the sun was in my eyes, I smashed myself in the face with my wall ball in the demo reps, my hands were ripping even worse, and I knew I wasn't going to be in the top 3 anyway. Even so, made it partway through the last round of t2b.

Overall, a 6th place finish. Got a clear picture of what I need to work on, and am excited to decrease the volume and just enjoy training for awhile

Thanks so much to all of the people who cheered me and all of us on this weekend. I think I speak for all of us when I say we felt very loved.

5.19
Regionals Day 2
Dumbbell snatch/run combo
This was fun. I paced myself to conserve energy for the later events. In hindsight I sort of wish I had tried for the world record.

Squat/pullup/s2oh combo
I messed up a lot on this workout. I went too fast on the first set of squats, picked the low bar which I couldn't kip from on the pullups, had a hand taping/gloves strategy which resulted in time lost getting everything off, and still ripping most of my fingers. I also pretty much gave up after the first round, which in hindsight is a bummer because I probably could have caught up had I not been so busy convincing myself to keep trying.

5.18
Regionals Day 1
Diane - 21/15/9 DL/HSPU
4:38. Huge PR, and I was thrilled. Until I realized that only got me 19th place. Then I was still thrilled but also bummed. Maybe a premonition for how I'd feel about the whole weekend

Row/pistol/HC
Grateful to Amy for going so fast on the row and pistols and pushing me to keep moving. Seriously - couldn't have gone nearly as fast had she not been right there with me. On the cleans I probably should have done smaller sets and rested less, but it was fun to try to do big sets.

5.17
Rest

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 16 May 2012 11:27 AM

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Total Posts: 594

Joined 2009-12-18

5.16
Dislocates, pushups to warm up

HSPU - 3x5

MU - practicing the new kip. Woohoo - still have it!

Power snatch:
3@125
1@145
1@165
1@175
1@180 (PR)
f@185
1@185 (PR!!! And it was clean - would have counted in an oly comp! Yay!)

And now let the waiting begin!

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 15 May 2012 11:11 AM

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Total Posts: 594

Joined 2009-12-18

5.14
Lacrosse ball torture

Wod 3 practice - the technique is officially ready. Now, if only I had more fitness.

HSPU practice - Natalie you saved my life - thanks for the tip!

Muscle up practice - YAY muscle ups! Finally - a real breakthrough. I think these are now among my favorite movements... not a moment too soon! J Marquez - you're the man.

Row 1k, followed by 100 double unders

And with that folks, no more high heart rate until Friday. Except from nerves...

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 14 May 2012 09:17 AM

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Total Posts: 594

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5.13
45 hspu for time

30 hang cleans @ 135 for time

5.12
Rest

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 11 May 2012 08:55 PM

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Total Posts: 594

Joined 2009-12-18

5.11
Rolling & hip flexor stretch

Snatch ladder - new jumprope caused some problems at first, but got the hang of it by the end

For time:
21 muscle ups
3 rounds:
21 wall balls
10 t2b
then 28 burpee box overs
3 muscle ups

Woohoo! Now to the taper!

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 10 May 2012 08:40 PM

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Total Posts: 594

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5.10
Foam rolling

4 rounds:
10 dumbbell snatch 70#
Run
Big PR. Erectors are lit up from the last few days! I hope they pipe down a bit next week!

50 Back squat 95#
40 pullups
30 s2oh 95#
50 front squat 65#
40 pullups
30 s20h 65#

Finally a breakthrough! All of a sudden I'm not quite so scared.

Thanks to TJ and Ty for the pep talks today, and Lauren - so glad you're getting better! I continue to love our community!

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 09 May 2012 08:07 PM

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Total Posts: 594

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5.9
Warm up - track drills, work up to 235 DL x 5 (I think this was too much in hindsight), pushups, shoulder stretches

Diane
21/15/9
DL @ 155
HSPU

Nat suggested getting closer to the wall next time so my butt hits the wall on the kip. I'll do that next time - this time the balance was hard. Also looking forward to doing this where I can make noise letting the deadlift hit the ground hard! Silent deadlifting = back spasm.

Pretty much immediately after, less than 10 minutes rest:

Row 2k
20 pistols
30 hang cleans @ 135
Grip buster. I hope there are women's bars at the competition.

I'm really touched how much everyone is asking me how training is going and encouraging me. I'm scared and I feel unprepared, so I really appreciate knowing you're in my corner and you think I have a shot. Thank you.

5.8
Rest

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 08 May 2012 07:15 AM

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Total Posts: 594

Joined 2009-12-18

5.7
Double tabata:
Double unders (20-30 - kept missing, boo)
Pullups (10 in first round, 9 after)
Yuck. Harder than I thought it would be. Pullups were still tired from prior days, as were my shoulders fo double unders, evidently.

500m row
15 hspu
500m row
10 hspu
500m row
5 hspu

Supposed to run 3xRitch St, but my calf was starting to cramp on the first, so just did one.

Instead of last 2 runs - 28 box jump burpees for time

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 06 May 2012 01:30 PM

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Total Posts: 594

Joined 2009-12-18

5.6
Work up to heavy DL (not intended to be 1RM)
5@135
5@225
5@275 (touch and go)
1@315
1@345 (PR)
1@370 (holy crap!)

3 rounds:
7 deadlift @225
7 muscle up

For time:
Ritch St run
25 back squat @ 95
20 pullups
15 s2oh
Ritch St. run
25 front squat @ 65
20 pullups
15 s2oh
Ritch St. run
25 ohs @ 45
20 pullups
15 s2oh

5.5
Snatch ladder
20 double under + snatch, work up to failure

Row 2k
75 air squat
30 hpc @ 135

5.4
Rest

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 03 May 2012 09:13 PM

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Total Posts: 594

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5.3
Double Tabata:
Front squat @ 65#
Pullups

Then bonus round of front squat in 20 seconds

Pretty much immediately after - Regional wod 3. Brutal. Legs were more tired than expected.

Then pretty much immediately after - 3 rounds:
Row 500m
10 pistols (goal was to do row fast and do the pistols unbroken)

I think I'm now officially too tired to feel tired. I guess that's a good thing? Really starting to look forward to tapering and competing and going back to normal classes and normal volume!

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 02 May 2012 09:18 PM

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Sr. Member

Total Posts: 594

Joined 2009-12-18

5.2
Roll, stretch

3 rounds max rep muscle ups
2-2-3

JT
18:22 - 10 minute PR from a few weeks ago

Row 1000m
3 rounds:
21 wall balls 14#/10'
21 t2b
11:57 - was shooting for sub 11, but wasn't fast enough on the t2b

5.1
Gymnastics drills at SFCF

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 30 April 2012 08:14 PM

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Sr. Member

Total Posts: 594

Joined 2009-12-18

4.30
Diane (no warm up at all - dumb)
5 minute PR, despite going inside and outside and cramping on DL :-D

Appointment with Dr. Dan. Miracle worker.

Hang power clean
5@135
5@155
5@165
3@175 (then wimped out)
5@175

3 rounds:
Run Ritch St.
10 burpee box jump 20"
50 double under
-then-
3 MU
10:58 (cool because Rob said to target sub-11, and I couldn't see the clock)

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 29 April 2012 04:21 PM

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Total Posts: 594

Joined 2009-12-18

4.29
Low bar back squat
5@135
3@225
3x3@275 (my 1RM is 295. I think it might be more than that now - this actually felt pretty easy.)

Snatch ladder
Results: secret.
Takeaways - jump a little higher as fatigue starts to set in. Go right to the bar after finishing DU, to give more time to really rest between rounds. Shoulders back.

Workout 4, except not.
50 back squat @ 95
13 pullups - then quit on pull-ups because my hands are shredded. Decided better to let them heal a bit longer before tearing them up again.
30 s2oh @ 95
50 front squat/30 s2oh @ 65
50 ohs/30 s2oh @ 45
15 ish. About halfway through front squats learned to focus on my breathing rhythm and just keep moving. Pretty excited to do this again, even though it SUCKS.

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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Sarah Lynn

Posted: 28 April 2012 04:39 PM

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Sr. Member

Total Posts: 594

Joined 2009-12-18

4.28
Rest day, but went to the gym to hang out

Ended up doing 45 hspu for time - 5:57! PR by nearly a minute! Still need to get several minutes faster, but an improvement nonetheless

Then 3 sets of max reps muscle ups
2, 2, 3

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“I advise you to say your dream is possible and then overcome all inconveniences, ignore all the hassles and take a running leap through the hoop, even if it is in flames”… Les Brown

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