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Old 01-02-2013, 09:22 PM   #261
Chrissey Barba
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Re: chrissey's CFCC log

1/1 rest, turducken and cookies...so, so, so many cookies

1/2
cookies, as it turns out, are not the best fuel

front squat triples - working up to something heavyish but fast, and then 5m EMOM doubles at 85-90% of your peak triple

103lbs
133
153
163 - slow
working sets at 143

then muscle up work
banded transitions with 2 mini bands, mini + micro, 1 mini

kipping on the rings, couple attempts. one time had my left elbow over. UGH.

5m AMRAP MUs followed immediately by 5m AMRAP HSPU

e wanted me fatigued for the HSPUs so i did transitions with a light band, then HSPUs to an abmat with 15lb plates

26 transitions, 8 HSPUs with maybe 6 more no-reps where i came off the wall before locking out

then metcon

15 thrusters (105lbs)
25 c2b pull ups
10 thrusters
20 c2b
5 thrusters
15 c2b

15m cap
at the cap had 3 of 15 c2b and forearms like popeye

pullups slowed me WAY down here. thrusters were heavy but doable; i never repped more than 3 c2b and by the round of 20 was at doubles and singles almost immediately. felt super nauseated after this.
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Old 01-03-2013, 03:55 PM   #262
Chrissey Barba
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Re: chrissey's CFCC log

some goals for the next 10 weeks or so as we get into the open...

- drop down to a good fighting weight without sacrificing strength - i think that will be about 138-140lbs. i meant to do this by now, but was just not in any way diligent about nutrition over the last 2ish months
- 70kg clean & jerk, 50kg snatch - this is going to require a whole lot of drilling technique at really low weights, i think
- get a freaking muscle up already
- grease the groove with bodyweight movements until i can rep them consistently and efficiently: 10+ ring dips, 21 pull ups, 10+ HSPUs with an abmat + 45s, 10+ t2b, 10+ pistols on each leg WITHOUT going onto my toes

and do all of this while maintaining my basic lifts where they are: 300 deadlift, 220 back squat, 188 front squat. would be nice to see that bump up to 315/235/200, but i can't expect to do that right this second if i'm focusing on leaning out.
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Old 01-03-2013, 08:27 PM   #263
Chrissey Barba
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Re: chrissey's CFCC log

1/3

short oly - just over an hour and a half


Back squat
45x3
55x3
65x3
75x3
82x2
90x1, x1 to parallel*
93x1
80x3
80x3

Snatch - just about everything power*
24x2
24x3
29x2 - power
29x2 - need to be both more patient and more aggressive, somehow*
29x2
31.5x2
31.5x2
31.5x2 - no extension
31.5x3 - no pullback on third rep
31.5x2

oy this is going to take a lot of patience
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Old 01-04-2013, 06:56 AM   #264
Chrissey Barba
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Re: chrissey's CFCC log

1/4

couple rope climbs

10m EMOM 2 power clean & push jerk

103x2
113x3
118x5 - on my second set of 118 i failed the first jerk and the second clean

metcon - team chipper, stadium-style

500m row
25 OH squats at 95lbs
50 KB swings 1.5p
50 wallballs
15m cap

well.
row was fine - probably around 1:50?
and then my left wrist wasn't able to support the bar at 95lbs, so i had to scale the overhead squats to 45 freaking pounds, and my mental state was completely f'ed. spent the rest of the metcon hating myself, no-repped a few wallballs by missing the wall completely, and actually started crying twice - once during the squats and once towards the end of the wallballs. got through either 39 or 41 of the 50 wallballs. pretty sure this was a drama queen PR.
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Old 01-04-2013, 07:40 AM   #265
Rachel Baratz
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Re: chrissey's CFCC log

Hang in there Chris -- injury/pain is SO SO SO FRUSTRATING. You're doing so awesome in general...just keep plugging along.
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Old 01-04-2013, 12:45 PM   #266
Meghan Reid
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Re: chrissey's CFCC log

Indeed - nagging injuries are INCREDIBLY frustrating, and I've shed my fair share of tears on days that I've had to a) scale things I know I shouldn't have to scale and b) continually have pain to deal with when it just seems so UNFAIR that everyone else gets to train without thinking about any injuries or limitations

Anyway, hang in there and be kind to yourself.
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Old 01-06-2013, 02:39 PM   #267
Chrissey Barba
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Re: chrissey's CFCC log

thanks ladies. i resolve not to throw temper tantrums at the gym anymore.

1/5

trained with the OTHER advanced class

some DUs during the warmup - strung 32 or so

20m muscle up work - mostly banded transitions up to 1 mini band, and a few attempts on the high rings, none of which felt as close as they have the last few times

then 10m EMOM 2 clusters (squat clean into thruster)

83lbs for 2 sets
103 for 2
113 for 2
118 for 2
123
128 - split second rep into a clean & push press and failed the press

then

5m AMRAP squat clean & jerk (165/110)

i used 113lbs, so technically more than RXed but i don't think that made any difference. got 14 complete sets, got my 15th clean but failed the jerk and didn't have enough time to make another attempt. i thrustered the first 6 and did the first 4 or 5 touch & go, but that got REALLY hard really fast.

then

10m AMRAP 10 OHS (53lbs)/10 burpee box jumps (20"), followed immediately by 2m max DUs

ew. 4 rounds + 9 box jumps - i did the 10th burpee, failed the box jump, and didn't realize i had enough time to try the jump again. then 14 DUs - i just couldn't seem to turn the rope fast enough.

fun and sweaty.

1/6 rest day
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Old 01-07-2013, 08:25 PM   #268
Chrissey Barba
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Re: chrissey's CFCC log

1/7

front squat
115x3
135x2
155x2
175x1
185x1
195F

then 4m EMOM 165x2

metcon
10m AMRAP
7 KB swings 1.5p
7 hand-release burpees with a lateral jump over the bell
21 DUs

hand release burpees are way slow bc i had to really concentrate to remember to pick my hands up. DUs were slow because, well, my DUs are always piecey when i get tired.

4 rounds + 19 DUs

then immediately 2m AMRAP single leg squats - i used a box, but actually stayed on my heels the whole time like a grownup

27 SLS
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Old 01-08-2013, 07:07 AM   #269
Chrissey Barba
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Re: chrissey's CFCC log

1/8

HSPU work - did one set of 5-6 with one abmat to feel the difference between arching my back and keeping my glutes squeezed, then did a few with an abmat and 45s, and 45s + 10s - very small deficit

MU work - banded transitions up to a mini band, and then 3-4 attempts on the high rings, trying to keep my feet/legs together - this should be a stronger kip

practice with toes through rings, touch & go power cleans and barbell walking lunges in prep for the competition this weekend...good grief

45, 95, 115. that is heavy. need to use my glutes more, i rely way too much on my quads in these

then a shorter version of another event - 5m AMRAP 10 hand release burpees-over-kettlebell, 9 KB snatches r arm (1pood), 20 DUs, 9 KB snatches l arm

screwed up the order and did all 18 snatches in the first round, stood there like a moron for about 15 seconds trying to decide whether i'd need to repeat my L arm snatches.

1 round + 3 snatches on L arm. KB snatches felt decent, DUs not as bad as last night.
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Old 01-09-2013, 07:46 PM   #270
Chrissey Barba
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Re: chrissey's CFCC log

1/9

practiced the cluster

35kgx2
40x2
45x2
50x2
55x1
58x1
58 fail
62 fail

both fails were on the thruster portion - the cleans were fine, but on my second rep at 58 i pushed the bar out instead of up, and on 62 i just didn't generate enough bounce out of the bottom to get it all the way up and wasn't able to press it out.

stayed for gymnastics, where sammy taught me to string together toes to bar without the pendulum swing (!! this is huge for me)

did some HSPUs, worked up to a couple sets of 2-3 with an abmat and 45s. these are feeling a lot stronger.

gotta say, i went into this in a really awful mood. some particularly rough ish went down, personal life wise, around 5pm, and i was worried i wouldn't be able to focus and would have a crap night lifting. instead, my cleans felt great, gymnastics was really productive, and my mood improved immensely. life still sucks sometimes, but this kind of outlet really makes it easier to face.
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