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Old 10-11-2013, 05:13 AM   #501
Chrissey Barba
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Re: chrissey's CFCC log

10/11

holy primal friday

10 or 15m each of handstand walking and skin-the-cat skillwork

then
10 rounds for time, with a 20m cap
120' bear crawl (four 30 foot passes)
120' backwards bear crawl (same - 4 passes)
10 goblet squats (16kg bell)
3 skin-the-cats

6 rounds plus 2 skin the cats at the cap. HOLY CRAP that's way too much bear crawling.
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Old 10-13-2013, 08:15 AM   #502
Chrissey Barba
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Re: chrissey's CFCC log

10/12

last LBL match

did the last two events - both were a series of five 2m AMRAPs of different movements

event 2 - 2m of american kb swings at 1.5p - 51? not sure of exact number.

BUT. did this once last summer: http://board.crossfit.com/showthread...ut#post1077293 did 33 then. so that's quite an improvement.

event 3 - 2m 95lb snatches. out of 5 or 6 attempts i made three, all of which i caught on one or both knees and then stood up with. bah.

shoulder is crappy today. also bah. resting.
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Old 10-14-2013, 05:12 AM   #503
Chrissey Barba
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Re: chrissey's CFCC log

10/14

normal MU drills + 5m EMOM of three banded transitions with mini band.

back squat

105x3
135x2
165x1
185x1
200x1
210x1

should have gone to 220. didn't.

cluster - 7 reps, 1 every 20s at 185lbs
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Old 10-16-2013, 05:18 AM   #504
Chrissey Barba
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Re: chrissey's CFCC log

10/15

strict MU attempts - on my first attempt, got on top of the rings for the first time ever (that's good). somehow managed to slip onto my forearms in the process and couldn't figure out how to get my wrists underneath me to finish the stupid muscle up (that's bad).

HSPU work - 6 sets of 3, working up from hands/head on floor to abmat + 45s+15s+10s

heavy snatch pulls - 6 sets of 3
45kg
55
55
60
60
65

anderson squats. oof.
40x3
55x1
63x1
70x1
75x1
75x1

10/16

7m EMOM hang snatch doubles
2 sets at 75lbs, 2 at 85, 3 at 95 - failed second rep in third set

death by 10m runs
14 + 13
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Old 10-17-2013, 06:37 PM   #505
Chrissey Barba
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Re: chrissey's CFCC log

10/17

no muscle ups. i've learned the following:
- i have exactly three productive strict muscle up attempts in me each day
- i need more than 48 hours between days where i take said attempts in order to recover
- SWEET JEBUS THE STRICT TRANSITION IS HARD. GOOD GOD.

ring dip work:
3 sets of 3 - one light band, one mini band, one BW

then three jumping MUs

then 7-10 sets of power clean doubles - this was intended to be a 10m EMOM working up to about 55kg, but my elbows were crazy sore from not doing MUs, so i just did a bunch at 45 and 50kg

then deadlifts - 15m to a fast peak, then a cluster with 1 rep every 20s at about 75% of the peak

deadlifting in kilograms confuses me.

65x3 (143lbs)
90x2 (198lbs)
105x1 (231lbs)
115x1 (253lbs)
125x1 (275lbs)
135x1 (297lbs) - back rounded a bit here but it wasn't hitchy, so that's good

cluster at 105kg; didn't really keep track of how many - probably 7 or 8.
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Old 10-20-2013, 11:52 AM   #506
Chrissey Barba
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Re: chrissey's CFCC log

10/18 and 10/19 - rested. didn't intend to rest yesterday but i overslept and didn't feel like racing out of bed straight to the gym

10/20

productive oly session for once

snatch doubles - 2 sets at 29, maybe 4-5 at 35
then one pull from the low hang, one snatch from floor for 5 sets to focus on not bending my arms

c&j

40x2
45x2
50x2
55x2
60x1
65x1
70 miss
70 miss
70 miss

this is the first time i've hit 60 without missing first in months, and the first time i've hit 65 from the platforms in even longer - i don't even care about the misses at 70
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Old 10-21-2013, 06:03 AM   #507
Chrissey Barba
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Re: chrissey's CFCC log

10/21

normal MU drills, 3 banded transitions EMOM for 5m

back squat - 15m to a peak, then cluster at 90%

107x3
145x2
175x1
195x1
205x1
215x1

cluster - 6 reps, 1 every 20s at 195lbs

tentative goals for the total next weekend (a goal/b goal/if i don't make this i'll quit crossfit):

back squat: 235/225/220
deadlift: 335/325/315
press: 100/95/90
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Old 10-23-2013, 06:07 AM   #508
Chrissey Barba
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Re: chrissey's CFCC log

10/22

so many strict MU attempts, so few strict MUs

front squat
45kgx3
55x2
65x1
73x1
80x1
83x1
86x1

need more squatting in my life i think

10/23

snatch drills, then 10m EMOM snatch doubles

2 sets at 65lbs
5 at 75lbs
3 at 85lbs - failed the second rep on the second set

nicole
20m AMRAP
400m run
max pull ups

subbed strict pull ups - 7 unbroken the first round, then did 5 per round after that, usually 3/1/1
5 rounds - 27 pull ups
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Old 10-24-2013, 10:42 AM   #509
Chrissey Barba
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Re: chrissey's CFCC log

10/24

5m EMOM of 3 HSPU negatives with a small deficit, maybe 2-3" tops

deadliffin!

155x3
205x2
235x1
265x1
285x1

then 7 reps at 225, one every 20s

then a few jumping MUs and strict standing transitions
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Old 10-27-2013, 09:14 AM   #510
Chrissey Barba
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Re: chrissey's CFCC log

10/25 rest

10/26 - 6 or 7 strict MU attempts. on top of the rings for 3 or 4, right arm up properly but stuck on my left forearm for all of them. so frustrating. started feeling really tired on the 5th attempt. this is improvement but sweet jebus this is frustrating.

10/27

oly
snatch from low hang - snatch from floor
3 sets at 65lbs
10 or 11 sets at 36kg

clean & jerk
36kgx2
46x2
51x1
56x1
61x1, failed jerk
61 mega fail with mega early arm bend

front squat triples
46x3
56x3
64x3
71x3
76x3
81x2, failed 3d
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