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Old 06-14-2012, 07:59 PM   #21
Chrissey Barba
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Re: chrissey's CFCC log

6/14 - oly. tonight's nemesis? pulling under the bar and squatting down.

snatch: 24kgx2 - 28.5x2 - 28.5x2 - 33.5x2 (started REALLY power snatching here) - 33.5x2 - 35.5 miss, 35.5 power snatch. back down to 28.5kg/63lbs and 30.5kg/68ishlbs for 3 more sets of 2 each, trying to at least ride it down into a squat.

bonus: have mostly stopped pulling with my arms and am keeping the bar much closer.

clean & jerk: 35kgx2 - 35x2- 40x2 - 44x2 - 48x2 - 52 miss - 52 power clean...backed down to 35 and 40 for a few sets of pulling close and getting into a full squat clean. jerk is feeling much stronger and my pulls are getting huge - if i can just get the f UNDER this bar, my clean is going to go up tremendously.

going to start doing oly at least 2x a week, maybe 3 (mondays, thursdays, saturdays?)...i feel like i'll make big technique gains by sheer repetition.
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Old 06-15-2012, 05:04 PM   #22
Chrissey Barba
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Re: chrissey's CFCC log

6/15 - muscle up work. focused on practicing the kip and working on (what else) not pulling with my arms. feeling like i have that piece, so next week will be transitions (somehow "giant situp" sounds more doable than the transition in the false grip, but we'll see).

metcon: jackie. 1k row - 50 thrusters (45lb) - 30 pull ups. 10:56 as rx'ed. row was really slow - i think 4:16? - and i did the thrusters in sets of 5. pull ups mostly in sets of 2, since my palm rip is still healing and i'm being super cautious about it.
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Old 06-16-2012, 04:03 PM   #23
Chrissey Barba
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Re: chrissey's CFCC log

6/16 - gymnastics. cartwheels, single-arm cartwheels, roundoffs. fun stuff.

metcon: 10-9 . . . 1 candlestick rolls to tuck jump/burpees, with a 10 yard sprint between skills - so sprint, then rolls/jumps, then sprint, then burpees, etc. holy quads. 11:07.
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Old 06-17-2012, 12:30 PM   #24
Chrissey Barba
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Re: chrissey's CFCC log

6/17 - sunday funday.

with a partner - three rounds for time 40 wallballs (8' target, 14lb ball) - 40 double unders - 40 american kettlebell swings (1pood). 3:03 - 3:18 - 3:30. wallballs felt remarkably not awful - probably the lower target - did 2 sets of 10 for the first two rounds and one set of 20 for the last round, split into 10 - 5 - 5.

and then

1 squat clean + 2 thrusters, on the minute every minute for 15 minutes. 63x2 - 73x2 - 83x2 - 93x3 0 98x2 - 103x1 - 108x2 - 113x1. 113 was not easy, but i think it's because i paused in the last rep and split it into a front squat + push press.

and then

20 minutes of gymnastics skill work - split my time between the muscle up kip and handstand walking. managed a few steps on my hands a few times and tried to get more comfortable with the arch in my back. muscle up...i go between thinking i'm sure i'm going to get it in 2012 and being sure that ish will never happen.

AND THEN

DT. 5 rounds for time - 12 deadlifts - 9 hang power cleans - 9 push jerks @ 105lbs, with a 15 minute cap. went into this thinking it would be totally manageable and was sorely mistaken. the hang power cleans were my goat - i essentially forgot how to use my hips and failed the first couple reps, trying to reverse curl the bar. i wasted a LOT of time on failed reps and taking cleans from the ground instead of repping from the hang. deadlifts were cake, and once i got the bar up i was OK getting it overhead. somewhere in the third round my sports bra strap came undone, so that was hot (THANKS FOR THE HELP MORGAN). 3 rounds + 4 cleans, as RXed.

no and then.

now i'm at work eating a sweet potato and, since no one's in the office, listening to "call me maybe." this is essential for recovery.
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Old 06-18-2012, 06:20 AM   #25
Chrissey Barba
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Re: chrissey's CFCC log

notes on training schedule for this cycle:

met with erin/jan/arrus yesterday before class to discuss strengths/weaknesses/goals. essentially i feel like i have no strengths and a million weaknesses, but such is life.

monday: oly, with some goat work for 30ish minutes beforehand depending on schedule - double unders and pistols.
tuesday: rest. AND I NEED TO FORCE MYSELF TO REST EVEN IF THE SESSION LOOKS FUN.
wednesday: 45-60 min of gymnastics work (muscle up and handstand walking) followed by regular session (deadlifts and deadlift accessory work)
thursday: goat work followed by oly
friday: regular session (muscle up skillwork and benchmark metcons)
saturday: float day. maybe croga, maybe rest, maybe squatting, maybe regular session depending on how the rest of the week has gone.
sunday: training with the rest of the advanced team.

we are starting the third week of an eight-week cycle that i feel pretty good about. lots of repetition with the olympic lifts is going to be very good for me in terms of a LOT of other things.
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Old 06-18-2012, 07:52 PM   #26
Chrissey Barba
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Re: chrissey's CFCC log

spent half an hour before oly doing some goat work.

100 double unders for as few sets as possible. i almost don't want to type this out, but:
5-0-0-0-1-11-0-3-6-19-0-28-2-12-12-1. that would be 16 sets. please kill me.

then a few minutes of pistol work - some single leg squats to a box and some attempts at rolling pistols. i cannot stand up out of those - need to get my chest forward and more momentum. or i could get stronger and just master the regular non-rolling pistols.

then 5:00 AMRAP double unders - 116 total. i felt like the rope was insanely long and looked at it - realized that the little stopper was not screwed in tightly and the rope was indeed getting longer as i worked. way to go.

then as many unbroken double unders as possible - got 36. not so bad for being a little tired.

then oly.

snatch: 24.5kgx2 - 24.5x2 from the hang - 29.5x2 - 32.5x2 -

then backed down again and drilled pulls to try to squat snatch. 2 pulls, 1 hang snatch - 24.5x2x2, 29.5x2x5 - really power snatching still. changed up to 1 snatch grip deadlift, 1 pull, 1 snatch from the floor - 29.5x3. i don't understand why i can't squat down when i tell myself to squat down.

clean: 35kgx2 - 3 pulls at 42kg - 42x2 cleans.

then 2 pulls, 1 clean: 46x2 - 50x2 - 50x2. 50 is where i start to pull with my arms a little - so back down to 40x1x2, 45x1x2.
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Old 06-20-2012, 07:09 PM   #27
Chrissey Barba
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Re: chrissey's CFCC log

6/19 - rest day

6/20

did some muscle up work for about 40 minutes before class - maybe 10-12 sets of kips on the rings, working on pulling with my lats instead of my arms and leading with my hips instead of piking my legs. tore my hand & created some nice blisters under my calluses.

alternated with handstand work - practicing the arch/lean against the wall, then kicking up and taking a few steps. i need to just DO this.

then regular session - sumo deadlift, peak of 3.
155 - 195 - 225 - 225. UGH. thanks to tears/blisters my grip was terrible and nothing fixed it (tape, chalk, mixed grip, etc). this should have been at least 255.

metcon: yasso 800s! three 800m loops alternated with rest for the time it took you to run your 800. i LOVED these back when i actually ran. i was horrendously inconsistent tonight but times were OK - 3:31, 3:42, 3:52.
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Old 06-21-2012, 08:53 PM   #28
Chrissey Barba
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Re: chrissey's CFCC log

6/21

goat work. attempted 100 DU's for minimal sets, but only had my oly shoes. this was a complete disaster and i stopped after 50...since it took me 19 sets to get there. just couldn't get myself to jump enough.

pistols fared better. tried unassisted but even in oly shoes i went up on my toes. did 5-6 sets of 6-10 using a light band for assistance - this felt good.

oly.

snatch - not my night. couple easy sets at 53lbs/24.5kg.
many, many doubles at 29.5kg, some alternated with three pulls/hang snatch, just trying to get under the bar. no matter what cues i tried it just wasn't happening - power snatch for days. finished this with a couple doubles at 32kg, which was actually a little better.

much better night for the clean & jerk.
35x2 - 40x2 - 45x2 - 49x2 (weird second jerk) - 49x2 - 53 - double clean, single jerk - 56xF (after power cleaning it about 5 feet in the air) - 56x1.

then back squatted
50kgx3 - 62x3 - 70x2 - 76x2 - 81x2 - 85x1 - 89x1.

all fast & easy. felt good to squat. need to explore whether my super-wide squatting stance is caused by bad ankle mobility and if a narrower stance will help me squat more.
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Old 06-23-2012, 06:53 AM   #29
Chrissey Barba
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Re: chrissey's CFCC log

6/22 - visit to Crossfit 215 to play with strongman stuff.

Yoke walking - 175lbs, 263lbs, 303lbs.
Atlas stones to shoulder - 65lbs, 90lbs, couple failed attempts and then a couple successes at 113.
Ground-to-overhead with keg (75lbs) and log (95lbs).

Messed around with each, then did a few rounds rotating through each station for 30 seconds AMRAP/2:00 rest. LOVE this stuff.
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Old 06-24-2012, 03:40 PM   #30
Chrissey Barba
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Re: chrissey's CFCC log

6/24 - oly.

snatch: still working on training myself to retract my scapula and pull under the bar. took about 35 reps, alternating from snatching from boxes and from the high hang, about 2/3 at 53lbs/24.5kg and the rest at 29.5. It's frustrating that my body doesn't seem to want to do what I tell it to, but I keep reminding myself to be patient and I'll eventually put some weight on the bar and get it up the right way.

clean & jerk:
35kgx2 - 40x2 - 45x2 - 48x2 - 51x1, failed the jerk.

when I squatted down to load the bar for 48kg, i went down on my knee funny and felt a sharp pain on the outside just above the patella. i rolled my quad and the back of my calf out between reps and felt fine, but I was too focused on not hurting myself and decided to call it after I failed the 51kg jerk. Spent the rest of class SMR-ing and iced when i got home. Plenty of time to squat tomorrow.
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