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Old 06-11-2012, 05:20 PM   #1
Abbey Sangmeister
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Abbey gets Advanced

Ok so I'm finally on here after much of Erin's encouraging. Now I'll have a written and online log plus my blog. Oy Vey!

For those who don't know I'm training with the Advance team who are prepping for next years games. What this means for me is individual meetings with Erin to discuss what I need to work on and focus on weekly/monthly. Plus I get to train more! Which I love.

For 2 weeks, I am working on my handstands - kicking up that is. Normally it takes me multiple attempts but nope my first day I got all 10 in a row! Also, working on getting a real body weight push-up.

Lots of extra SMR and mobility this week since my right knee is wonky and Erin did a lot of assessment last Friday. Need to refocus on my squatting form and NO MORE FLIP-FLOPS for me

Today I felt stiff after doing lots of driving all weekend. Plus I didn't eat enough while staying with friends who tried to cook paleo but just wasn't enough protein to be found. They were very sweet for being mindful about what I'm eating these days.

Today we did 3 position snatch. Really frustrating but my knee wasn't hurting - just stiff - and I was a bit over thinking and nervous about the knee. Tomorrow will be better. Worked up to peak set of 25k. Failed at 26 from the mid hang. Clean and double jerk. up to 40k failed at 42 so did a couple at 37k. Failed only on the clean. Was slow getting under the bar!

Then we rowed!! I love rowing but these were only 250 meter rows. did 4 of them. 57.2/56.2/56.9/56.1 See my endurance on them. I could have kept going. Then did my push-ups and went home to eat. Worked on squats, mobility and SMR along with handstands at home.
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Old 06-12-2012, 10:45 AM   #2
Erin Davidson
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Re: Abbey gets Advanced

You Did It!
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Strength Anywhere is Strength Everywhere.
My Log - Crossfit Center City - Other Things
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Old 06-18-2012, 03:45 PM   #3
Abbey Sangmeister
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Re: Abbey gets Advanced

Ok a little catching up to do on the past week! Also, maybe my log should be called Abs gets Abs hahaha!

6/12
Lots of icing, SMR and mobility for the knee. Getting better just gets stiff in the afternoon. So mobility, SMR and icing at home.

Today worked on the Snatch and held my squat at the bottom to focus on knee out and the squat position. Exhausting but knee felt better. Worked up to 30k for 1.

Sotts Press
15x3 17x3 19x3 20x3 19x2x2x2

C&J (again hold in the squat)
24x2 28x2 31x2 35x2 40kxFx1 42xFx1x1

Handstands - 10
Pushup with light + mini band - 8

6/13
C&J peak of 1 - and a very happy abbey today!! As I got the 49k C&J back!!
Oh today was actually in pounds so...
63x2 78x2 88x1 93x1 98x1 103x1 105x1 108xFxFx1 95x1x1x1

Back Squat (back to using a box to watch the knee - only half counting this 6lb PR since I was just at parallel with 1 box) Again focus on knee out and pushing through heels and upright torso and having no knee pain.
83x3x3 93x2 98x2 108x2 118x1 128x1 138x1 148x1 158x1 163x1

3 sets of:
10 KB swings each arm (12k)
10 pullups (light + mini)
Time 6:21

Also went to Croga

Then
Handstands - 10
Pushup with light + mini band - 8

6/14
Snatch
15x2 20x2 26x2 29xFx1x1 31xFxFxFx1 26x2 28x1 30x1 27x1x1x1
Worked back down because my form was off then worked back up to a max then to a working set.

Front Squat (3lb PR- which I will take with my sad knee)
29x3 39x3 44x2 49x1 53x1 56x1 59x1 61xF (bottomed out on the squat/lost tightness)

Row 1000k - 4:09.1

Handstands - 10
Pushup with light + mini band - 8


6/15
Today is in pounds and I don't feel like converting right now

Snatch
35x2 45x2 50x2 55x1 58x1x1 63x1power snatchx1squat snatch 68xFx1 73x1 75XFx1 78XFX1X1X1 (these weren't pretty but its a PR!)

C&J
73x2 88x2 98x1x1 105xFx1 108xFxFxFxFxF (obviously wanted it so badly)

Handstands - 10
Pushup with light + mini band - 8

6/16 REST DAY
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Old 06-18-2012, 03:53 PM   #4
Abbey Sangmeister
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Re: Abbey gets Advanced

Advanced Workouts

3rds each for time w/ partner - I got to work with Angie
1 partner working at a time
40 wall balls (14#)
40 DU
40 American kb swings (1pd)

Times: 5:42, 5:21, 5:20
Sadly I still don't really have DUs but Angie killed it! Wall balls felt really good and American kb swings I was fine with.

Then : 1 squat clean plus 2 thrusters for 15 min
Worked from 53 to 78 (should have gone a bit higher but was unsure of the progression)

Then 20 min of MU skill work
Worked on MU thrusting. And attempted transition.

Then "DT"
5 rds
12 Deadlifts at 73
9 Hang power cleans at 73
6 Push Jerks at 73

Time: 13:01

the deadlifts were just silly. Hang power cleans got tough. I think I would try 78 next time even if I don't finish in the 15 min cap.

Felt great to train with everyone although in all honesty felt a bit out of place and have so much to work on. But I know from the past that I can do this. Just need to keep setting and reaching those goals day by day. I'm going to start adding in DU practice each day and am planning to work with Angie on handstand stuff.
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Old 06-18-2012, 04:01 PM   #5
Abbey Sangmeister
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Re: Abbey gets Advanced

6/18

Power snatch into the OHS
35lbsx5 46lbsx5x5x5 23kx5

Snatch Balance
15kx3 21x2 24x2x2 28x1 31xFx1 33x1 35xF 31x1x1x1

Hang Clean (was feeling sleepy at this point)
26kx2 31x2 34x2 37x2 39x1 42x2 43x2 40x(Fx2)x(Fx2)x2
The last set I kept not squat cleaning so I'd do 2 full hang squat cleans.

Coach Jim commented that "Rx is not enough (for you)". We like this as a t-shirt and tag line for the Advance Class. Must talk to Erin about making these!

Handstands - 10
Push ups - Light + mini - 8
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Old 06-19-2012, 03:10 PM   #6
Abbey Sangmeister
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Re: Abbey gets Advanced

6/19
Right now I'm forcing myself to eat...not that my homemade pulled pork and spinach frittata isn't delish but I think stress and all the things on my to-do list is making it hard to eat again. But just like this morning I will eat my meal although a protein shake would be so much easier and more tempting I think. Well onward to how my training went this morning. As usual I was at Hybrid. Was moving a little slow on my cleans. Knee still stiff but no pain ... just stiff.

C&J
24x2 31x2 35x2 39x2 42x1xFxFxF 40x1 41x1 42x1 38x1x1x1

Clean pulls
38x3 45x3 50x3 54x2x2x2

Sotts pressing (which I love but that silly right heel always creeps up so my focus is more on that then pressing the bar overhead)
15x3 17x3 19x3x3x3

3 rounds: 3 each arm turkish get up/6 rope pull-ups
Round 1 with 1 pood kb and light + mini for pull-up switched to 12k kb on round 2&3 do to some dropping when coming down with the weight - shoulders tired!

Then
Pullups - light and micro band 8-6-5
10 handstands
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Old 06-19-2012, 05:50 PM   #7
Angie Marfisi
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Re: Abbey gets Advanced

Who loves Sotts presses !!!!!!!

Nice work on C&J

Looking fwd to hand standing with you haha
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Old 06-29-2012, 07:28 AM   #8
Abbey Sangmeister
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Re: Abbey gets Advanced

Lots to catch up with posting. But I'm happy with my progress strength wise now just waiting for my body composition to change. I'm planning on changing up my nutrition starting monday to see what happens.

6/20
Spent 30 minutes on tumbling and handstands with Angie. Feeling more confident about my handstands and becoming more graceful

Snatch (lbs) GAH! this switching back and forth
35x2 45x2 53x2 58x1 63x1 68xpsnxfxpsnxpsn 63x1x1 off the blocks 68x1

Snatch Balance
35x2 53x2 63x1x1 68x1x1 73x1 78x1 83x1not full squat x F 78 xFx1x1

Front Squat
73x3 93x2 113x1 123xFx1

GHD 3x10

Push up mini w/ light 3/4/5
Pull up w/ light 1x1x1

6/21
Shankle -kg
24/29/34/38/41/43.5/45 kilos

Back squat - really felt heavy - kilos
40x3 45x3 50x3 57x3 60x3 63x3 66xFx1

Metcon - AMRAP 5 minutes - 12K 5 KB snatch each arm and knee tuck up hold on box 10 seconds - 5 Rounds and 6 snatches

@ night push ups had to use light and mini as arms wouldn't move. 10 negatives and 5 slow to the ground
pull-ups light 1x1x1 negatives

Croga

6/22
Fun strongman stuff at CF 215.
Yoke carry worked up to having 40k plus 40bs! Stones was the 2nd heavies I think 60lbs. Keg was 30lbs with water.

6/23
Early morning wakeup. Drive to Brooklyn!!! FRAN I think it was under 8 min doing jumping pull-ups which were much harder than a band and recommended by Courtney to do going forward. Also, 1 hour of squatting techniques and 1 hour of Pressing technique

6/24
Not much sleep and more training in the sun and heat. Ate well. Glad I cooked up a bunch of food. Didn't drink enough water. 1 hour of deadlifting and cleans. 30 minutes Snatch work and 30 min of MU skill work. Oh and some pull-up work. Metcon was 8 pushups, 10 med ball cleans and 12 situps - 10 minutes I got like 4 rounds due to working on not getting so high and getting under on the clean. Drove home

6/25
Very sore and tired
Snatch
35x1 46x1 53x1 57.25x1x1 64 x1 x1 x1 (the first 2 weren't full squats just above parallel) 68x1x1x1

Clean
30x2 33x1 36x1 39x1 42x1 44x1x1x1x1x1x1

Back squat UGH!
44x3x3 51xF 35x3 42x3 45x3 50x3 55x3 Legs are shredded. Jim also thinks we did too big of a jump today or started to high

Row 1000m 4:14.7
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Old 07-03-2012, 11:34 AM   #9
Abbey Sangmeister
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Re: Abbey gets Advanced

6/26
Snatch - think shuffle feet down and out not so much jumping up
16x2 21x2 26x2 29x2 32x2 34x1xF

Shankle - really like these
24/30/35/39/42/45/47/49

Front squat
35x3 42x3 49x2 53x1 56x1 59x1 62x1 64.5xFx1

Worked on handstands and pushups

6/27
C&J
Jim recommends starting at 30k from now on
24x2 35x2x2 38x1 41x1 44x1 start using belt at this weight 47x1 50xFxFxF either pulled too soon or elbows didn't make it around all the way. Need to work off the blocks. 47x1x1xF

Snatch Balance w/ OHS
33/53/63/73/78/83/88/93F/93/98

6/28
Conditioning metcon cause Tim & Shana talked me into it. They had to twist my arm real hard
3 rounds: 500m row and pull-ups (used 2 light bands) score was total reps = 27
R1 2:06.5 and 8 pull-ups
R2 2:04.9 and 9 pull ups
R3 2:05.1 and 10 pull ups I zoned out in the middle of the row or it would have been a lot faster!

Snatch
16x3 21x2 26x2 30xFx1 32x1 34xFxF

Snatch pull
35x2 39x2 42x3

Clean - tried a wider grip not sure about it yet
29x2 34x2 39x1xF 42x1 45x1 47xFxFxFxF I think too much. Sammy told me I need to be dumb when I lift.

6/29
Beach WOD at high noon
Some sprints. Team stadium style 1 Round with Angie and Reid. Have no idea what our time was. 20 Push press with 1 pood KB, 20 air squats and sprint with sandbag. Oh and played around with some shot puts.
Ended up getting really sick Friday night while driving home in awful storm. Rested on 6/30 and 7/1 because really weak and sick. Could be from the heat although I drank a ton of water. Maybe from the sushi. I don't know but it was not pretty.

7/2
Back at it and feelings sluggish
Back Squat - Failed miserably at this today - legs did not want to work. Jim was so patient as my frustration grew!
35x3 45xFxF 35x3 45x3

Hang Snatch
16x3 21x3 24x2 27xFx1 30xPSNx2 32x1FxFxF

Clean
32x2 36x2 40x1x1 43xPCx1 35x3 40x2PC 43xFxPCxPC

Not my best day at all.
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Old 07-03-2012, 11:41 AM   #10
Abbey Sangmeister
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Re: Abbey gets Advanced

7/3
Today starts changing up the nutrition. Woke up very tired but still made it in.

Snatch off the blocks
16x3 21x2x2 26x2 28x2 30x2 32x2PSNxFxPSNx2x1+1PSNx2

Clean
25x2 35x2 38x2 40x2 41x(1xFx1PC) 41x1x1PC 35x2

Metcon
3 Rounds 2 minute AMRAP then 2 min Rest
7 reps Double KB Push Press 12k
7 reps Double KB Russian Swing 12 K
R1: 2rounds + 6 Press
R2: 2rounds + 4 Press
R3: 2 rounds + 6 Press

Seriously exhausted/fatigued. Annoyed at my Oly Lifts because all my other lifts are getting better. Hoping to get some restful sleep tonight and deal with the stress. Hoping my nutrition plan works and I can lean out while I build strength.

Oh on a happy note and to include this smiley I passed my Level 1 Cert!!
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