elevatetraining.blogspot.com

Elevate Training

V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Monday, April 27, 2015. Jerk Every 90 Seconds. 82% 5 x 1, 87% 5 x 1, 92% 5 x 1 OTM. 140 x 5 OTM. 150 x 4 OTM - have 3 fails to get last rep (not sure what was happening here, just no drive at all). Dropped to 78% 135# x 5 OTM. 3 reps x 10 sets, tough mentally. 70# 3 x 8-10. 6 Rounds of each exercise. Done , 30# slammer and UB DUs. Sunday, April 26, 2015. 140,15...

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Elevate Training | elevatetraining.blogspot.com Reviews

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V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Monday, April 27, 2015. Jerk Every 90 Seconds. 82% 5 x 1, 87% 5 x 1, 92% 5 x 1 OTM. 140 x 5 OTM. 150 x 4 OTM - have 3 fails to get last rep (not sure what was happening here, just no drive at all). Dropped to 78% 135# x 5 OTM. 3 reps x 10 sets, tough mentally. 70# 3 x 8-10. 6 Rounds of each exercise. Done , 30# slammer and UB DUs. Sunday, April 26, 2015. 140,15...

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2 becca's training

3 back squat

4 ng high pull

5 alternating tabata

6 double unders

7 slammers

8 burpees

9 posted by

10 becca

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Elevate Training | elevatetraining.blogspot.com Reviews

https://elevatetraining.blogspot.com

V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Monday, April 27, 2015. Jerk Every 90 Seconds. 82% 5 x 1, 87% 5 x 1, 92% 5 x 1 OTM. 140 x 5 OTM. 150 x 4 OTM - have 3 fails to get last rep (not sure what was happening here, just no drive at all). Dropped to 78% 135# x 5 OTM. 3 reps x 10 sets, tough mentally. 70# 3 x 8-10. 6 Rounds of each exercise. Done , 30# slammer and UB DUs. Sunday, April 26, 2015. 140,15...

INTERNAL PAGES

elevatetraining.blogspot.com

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Elevate Training: February 2015

http://www.elevatetraining.blogspot.com/2015_02_01_archive.html

V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Sunday, February 22, 2015. 40 mins amrap without stress:. Lateral Box Step Overs x 60 sec - 20". Muscle ups x 60 sec. AD x 2 mins. Slammers 20# x 60 sec. 8 rounds, Constant movement, got 5 muscles up (3/2) each round. Range of motion was longer after amrap but not to baseline. Snatch Every 90 Seconds. 100 x 1 x 4. 105 x 1 x 2. 110 x 1 x 1. C2B Pull Up x 12.

2

Elevate Training: April 12

http://www.elevatetraining.blogspot.com/2015/04/april-12.html

V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Monday, April 13, 2015. 75% 5 x 1 OTM. Clean with 2 second pause just off the floor. 60-70% x Triples (Start at 60, NTE 70%) x Every 60/90 Seconds x 5-8 Sets. Snatch No hook No Feet. 60% 3x2 65% 3x2, 70% 2x2, 75% 2x2, 80% x 1. 75#, 85, 90, 95, 100x1,1 (PR). CrossFit WOD (class WOD? Or WOD of your choice. Tested House of Iron Battle of Twos Partner wod:.

3

Elevate Training: March 2015

http://www.elevatetraining.blogspot.com/2015_03_01_archive.html

V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Saturday, March 28, 2015. Wow first day back to training after a horrible stomach thing. Was out for a solid 3 days and couldn't eat much of anything, got super weak. So it felt great to back in the gym lifting today! 105# x 1 x 5 OTM, 110# x 1 x 5 OTM, 115# x 1 x 5 OTM. 105# x 5 OTM. 110# x 5 OTM. 120# 3-4 x 3. R-12,12,12,. L-12, 12,12. L- 20 in 1:50 tight.

4

Elevate Training: April 6

http://www.elevatetraining.blogspot.com/2015/04/april-6.html

V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Monday, April 13, 2015. 1 x 5 OTM 75. 1 x 5 OTM 80. 1 x 5 OTM 85 - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest. You did these same percentages last week just after feeling sick, let’s stick with these %s looking for technical improvements/more made lifts over last week.

5

Elevate Training: April 27

http://www.elevatetraining.blogspot.com/2015/04/april-27.html

V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Monday, April 27, 2015. Jerk Every 90 Seconds. 82% 5 x 1, 87% 5 x 1, 92% 5 x 1 OTM. 140 x 5 OTM. 150 x 4 OTM - have 3 fails to get last rep (not sure what was happening here, just no drive at all). Dropped to 78% 135# x 5 OTM. 3 reps x 10 sets, tough mentally. 70# 3 x 8-10. 6 Rounds of each exercise. Done , 30# slammer and UB DUs. April 18-23 Catch up!

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shannaduvall.blogspot.com

Shanna Duvall: Knowing We're Enough

http://shannaduvall.blogspot.com/2015/04/knowing-were-enough.html

Thursday, April 9, 2015. Today I laid to rest my sweet dog after 15 years of shared love and adventures. As I acknowledged her time was coming to an end, yet before making that final decision, I caught myself focusing on the idea that "I didn't make enough time to brush her." I made time to sit and brush her on her last full day on this earth and yet I was saddened that I hadn't done this more. April 9, 2015 at 1:32 AM. Well said.I struggle with this on a daily basis not being in AVL with my little g...

shannaduvall.blogspot.com

Shanna Duvall: Start By Showing Up

http://shannaduvall.blogspot.com/2014/11/start-by-showing-up.html

Monday, November 10, 2014. Start By Showing Up. Sometimes there is so much change in life I get lost for words to sum it all up. When that happens I go months and months still not knowing what to do with the drafts for this blog. Eventually I just accept that it's alright to just let the drafts be and start fresh. It was a very surreal yet challenging time in my life as I trained with some incredible athletes and worked under some awesome coaches at the OPEX facility. Below are the female results from th...

shannaduvall.blogspot.com

Shanna Duvall: December 2014

http://shannaduvall.blogspot.com/2014_12_01_archive.html

Wednesday, December 31, 2014. Softening Your Angel and Befriending Your Devil. The voice in our head. We all have one….in fact most of us have at least two. While at times we may prefer the voices would shut up and go away the reality is the voices in our head are here to stay. Take a moment to reflect on your day thus far. What has been the tone of the dialogue in your head? Did you wake up excited to embrace the challenges of the day? Devil: What were you thinking? The voice of my devil vocalizes my se...

shannaduvall.blogspot.com

Shanna Duvall: July 2014

http://shannaduvall.blogspot.com/2014_07_01_archive.html

Monday, July 7, 2014. 7/7 Training Snatches, Back Squats and Muscle-ups! Good sleep. Woke up 1 min before alarm. Coached 9 and 10a CF then trained at 11:30. Feeling a bit tired going into session, but energy picked up when I got going. A Hang snatch EMOM for 8 min building. 105-110-115-120-125-130F-130-130 solid. Videos of last 4 minutes. B Back squat @30X1; 6.6.6x3; rest 20 sec/rest 4 min. C 8 ub muscle-ups; 4 sets; rest 2-3 min. D strict supinated wtd CTB chin ups @20X1; 3-4x4; rest 2 min. The Park eve...

shannaduvall.blogspot.com

Shanna Duvall: November 2014

http://shannaduvall.blogspot.com/2014_11_01_archive.html

Monday, November 10, 2014. Start By Showing Up. Sometimes there is so much change in life I get lost for words to sum it all up. When that happens I go months and months still not knowing what to do with the drafts for this blog. Eventually I just accept that it's alright to just let the drafts be and start fresh. It was a very surreal yet challenging time in my life as I trained with some incredible athletes and worked under some awesome coaches at the OPEX facility. Below are the female results from th...

shannaduvall.blogspot.com

Shanna Duvall: December 2013

http://shannaduvall.blogspot.com/2013_12_01_archive.html

Sunday, December 29, 2013. Friday/Saturday 12/27, 28, 29. Row 500m @ 1:59. Up at 345a to get these row repeats done before a bunch of coaching shifts this morning. Definitely not feeling well. Body mildly achey and sinuses suck. With that in mind I opted to do 8 to have some recovery before coaching the 6a class and to not dig myself deeper. Nice that I can hit my row repeats without much struggle even when under the weather. Improvement in and of itself. 1:598 for middle 6 sets. 30 power snatch 77% 1RM.

shannaduvall.blogspot.com

Shanna Duvall: April 2014

http://shannaduvall.blogspot.com/2014_04_01_archive.html

Wednesday, April 23, 2014. Tuesday PM 30-20-10 DL BBJ. Burpee broad jump 50' in btw sets. A bit sluggish after an afternoon laying low on the couch in and out of sleep while watching Forrest Gump. However, once I got to the gym there was great energy and I felt great too! Didn't do a big warm-up for this one. Just moved the weight for a couple sets of 5. Felt out the burpee broad jump and got to it. Am I going to pay for this later? Tuesday, April 22, 2014. Awake at 4:30 without alarm. Was a struggle to ...

shannaduvall.blogspot.com

Shanna Duvall: February 2014

http://shannaduvall.blogspot.com/2014_02_01_archive.html

Thursday, February 27, 2014. 2/27 TnG Squat Clean Thurster 145x2. Throwback Thursday. Walks to the pond at my grandparent's. In bed by 830 then awake at just before 1:00 and not a whole lot of quality sleep from there. Coached ID Floor 5:30-7:30. A Back squat @10X1; 55% 1rm; 2 reps; 12 sets; 40 sec rest. Done @ 130lbs. Not feeling speedy. B Squat clean thruster 2,2,2; rest 90 sec. 125-135-145lbs. TnG PR as far as I know. C Wtd supinated chin up @21X0; 1,1,1,1; rest 2 min. 22, 37,47,). 55, 60, 64, 69lbs.

shannaduvall.blogspot.com

Shanna Duvall: 7/6 Sunday Rest day with Yoga Rocks the Park

http://shannaduvall.blogspot.com/2014/07/76-sunday-rest-day-with-yoga-rocks-park.html

Sunday, July 6, 2014. 7/6 Sunday Rest day with Yoga Rocks the Park. A great low key day here in Asheville. Started the morning with my favorite yoga instructor, Joe Taft. At a Yoga Rocks. The Park event in downtown. This is happening every Sunday through the month of July. If you're in Asheville, check it out! Then some outdoor time with my dogs at one of the local creeks for about an hour. Body feels pretty good today. Back to it tomorrow! Subscribe to: Post Comments (Atom). Amber Beane Training BLog.

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elevatetraining.blogspot.com

Elevate Training

V 1 TO LIFT UP. 2. TO INCREASE THE AMPLITUDE, INTENSITY, OR VOLUME OF. 3. TO LIFT THE SPIRITS OF: ELATE. LAT. ELEVARE : EX-, UP LEVARE, TO RAISE. Monday, April 27, 2015. Jerk Every 90 Seconds. 82% 5 x 1, 87% 5 x 1, 92% 5 x 1 OTM. 140 x 5 OTM. 150 x 4 OTM - have 3 fails to get last rep (not sure what was happening here, just no drive at all). Dropped to 78% 135# x 5 OTM. 3 reps x 10 sets, tough mentally. 70# 3 x 8-10. 6 Rounds of each exercise. Done , 30# slammer and UB DUs. Sunday, April 26, 2015. 140,15...

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