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Old 08-18-2012, 01:25 PM   #101
Chrissey Barba
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Re: chrissey's CFCC log

8/18

solid 10 hours of sleep to kick off my staycation week

oly
OH squats: 33x3, 3 pulls and a hang power snatch into 5 OH squats at 53

focused on pulling the bar back further than i think i should

29kgx2
32x2
35x2 miss - rushed off the floor
35x1 solid, 35x1 miss - rushed
37x2 miss - almost lost 2nd one behind
37x1 solid, x miss, then bear complex up to do two OH squats
39x1 easy power snatch, then miss
39x2 misses - finished first and lost it at the top, then cranked the second with my arms. need to figure out the right cue here...when i think "pull back" i pull with my arms from the bottom. when i don't think, i don't pull back.
39 - 2 pulls (huge as usual), then miss (also as usual)
40 - 2 pulls, 1 miss
40 - pull from high hang, pull from hang, missed snatch from floor
40 - pull from high hang, pull from hang, missed hang snatch

then it was clearly time to move on

clean only
43x2 power
48x2 power
53x2 miss - slow elbows. this progression felt terrible so i backed down and started over with small jumps

45x2
48x2
51x2
53x2
55x1
58x1
60 miss
60 miss

after i backed down everything felt solid up to 60, which i think i pulled fine but couldn't get my slow elbows around to rack it. still left me in a better place mentally than last night, so that's good.

then 5 sets of max reps chest-to-bar butterfly pullups. i dropped off the bar once i either lost my rhythm or stopped getting C2B height.

4 (rhythm) - 5 (height) - 5 (rhythm) - 5 (rhythm) - 4 (height)

hmm
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Old 08-19-2012, 09:57 PM   #102
Chrissey Barba
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Re: chrissey's CFCC log

8/19

sunday funday

outlaw WOD

15m to establish a 1RM snatch (93lbs - PR), c&j (cleaned 128 but didn't jerk it - this entire progression just felt awful - c&J 123), front squat (hit 173 after failing it once)

then metcon

12 minute AMRAP

11 pull ups with a 3-second pause holding chin over bar
8 behind-the-neck push jerks (185/120) - scaled to 113 and then 103
18 alternation pistols - scaled with pole assistance for almost all of these

2 rounds plus 2 pull ups. this was brutal - i jerked 113 twice without an issue and then failed 2 or 3 in a row, so i took off 10lbs and finished fine. meh. not a fan of push jerking.

happy about the snatch - it was a power snatch and pretty ugly, but it's been months since i've PR'ed my snatch, so i'm taking all 2 kilos of it.
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Old 08-20-2012, 09:47 AM   #103
Chrissey Barba
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Re: chrissey's CFCC log

8/20

back squats - triples for speed

this was just terrible.

52kg - 62 - 70 - 70 - 70 - 70 - 70 - 70 - 55 - 55 - 55.

my hips are incredibly fatigued and i had a lot of trouble finding the bottom - i had planned to go to at least 80 but i just drilled 70 until i got a couple solid sets where i was below parallel, then three fast sets at 55.

then oly

stayed very light today, both because i knew i wouldn't be able to hit anything heavy and because i want to focus on getting the bar far enough back.

24kgx2
29x2
29x2
32x1 power, x1 miss
32x2 power

then i started a drill - 2 pulls, 1 hang snatch

32
32
32 (extra hang snatch here)
32
35
35
35

this is a very effective drill for me - my pulls feel huge and i'm hoping to create some muscle memory so i can actually snatch the bar the way i pull it

clean
i don't even want to write this out

40x2
45x1, x1 miss
45x2
48x2 power
48x2
51x1 power, x1 miss
at this point jim told me to just not bother trying to squat clean and just power clean
51x2 missed both
45x2 power
50x1 miss, x1 power
53x2 missed both - no finish
53x1 solid, x1 miss
finished with a double at 45 so as not to end on a missed rep

now icing my hips. clearly i need to rest tomorrow. i know this is peak week, but i think it needs to be a deload week for me given the number of completely mediocre days i've had lately.
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Old 08-20-2012, 01:04 PM   #104
Chrissey Barba
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Re: chrissey's CFCC log

8/20 continued

25min deep tissue massage followed by chiro adjustment

masseuse politely observed that my back was very tight and spent a lot of time using elbows, pulling shoulder blades apart, etc.

adjustments to my neck and lower back/hips felt really...crunchy? mentioned yesterday's behind-the-neck jerks and got an extra adjustment to the base of my neck. considering trying to squeeze a second visit in on thursday.
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Old 08-22-2012, 08:22 AM   #105
Chrissey Barba
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Re: chrissey's CFCC log

Broad jump - three jumps, best 88" - added several inches by thinking about keeping my knees under my hips

Conventional deadlift
155x3
195x1
225
255
275
300

PR for conventional over prior max of 285. Was planning to go 275-295-305 but Erin advised against it. 300 was a little slow but not hitchy.

Weighed in immediately after to confirm percentage - at 143.6lbs I'm comfortably over double BW, so I'm very satisfied.

Then rowed w Meghan and Record
10 rounds 30 seconds on, 2 minutes rest. Messed w damper settings.

Damper/meters
7/130, 133
8/142, 141, 141
9/142, 146
10/145, 144, 143
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Old 08-22-2012, 08:57 AM   #106
Angie Marfisi
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Re: chrissey's CFCC log

Nice job today! 310-315 at the total!
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Old 08-22-2012, 10:09 AM   #107
Chrissey Barba
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Re: chrissey's CFCC log

thanks angie...what i can't squat i better make sure i can deadlift

post-row i messed around with the butterfly kip a bit and then foam rolled the bejeezus out of my ankles. i have really bad ankle mobility, which is a big factor in keeping me from doing pistols. this hurts like you wouldn't believe but am hoping that doing it 3-4x a week will help my ROM and keep me from going on my toes.
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Old 08-22-2012, 07:50 PM   #108
Amber Baird
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Re: chrissey's CFCC log

Rockstar! I'm going to push for Team Total. Between your deadlift, MM's press, and my squat, we'd kick ***.
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Old 08-22-2012, 09:02 PM   #109
Erin Davidson
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Re: chrissey's CFCC log

TEAM TOTAL. Hmmmm I like it.
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Strength Anywhere is Strength Everywhere.
My Log - Crossfit Center City - Other Things
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Old 08-23-2012, 10:27 AM   #110
Chrissey Barba
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Re: chrissey's CFCC log

8/23

another solidly mediocre day of oly

OH squats to warm up for the snatch - hips still feeling a little fatigued at the very bottom but significantly better than they were monday

2 pulls and a hang snatch from the start

24kg + 3 OH squats
29
33 plus 1 snatch from floor
35
37, plus 1 missed snatch from floor
39 - 2 pulls, 2 misses from floor

then stopped with the pulls
39x2 miss
39x2 miss
39x2 miss - really thought i had these, too
35x1 miss, 1 power
35x2
35x1 power

moving on

clean
35x2
40x2
45x2
48x2
51x1 super ugly, x1 miss (pulled with my arms from the start)
50x2
53x1, x1 miss (arms)
56x1 - this felt easy and i think was my best lift of the day
and then
59x1 miss (arms)
59x1 miss (giant pull and didn't even try to rack it, just felt off)
59x1 miss (bar far away)

2 big pulls at 59 to make myself feel better

then half-*@$'ed work on muscle ups alternated with max sets of unbroken C2B butterfly pull ups

6 - 3 - 5 - 5 (these may not have been C2B) - 4 (weird)

then did jeremy by myself while morgan yelled things at me
21-15-9 overhead squats (65#)/burpees
5:39

pretty serious PR over prior best of 7:10. 21 unbroken, broke 15 into 8 and 7 intentionally, intended to do 9 unbroken but shoulders gave out and i dropped it after 6.
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