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Old 12-05-2012, 02:22 PM   #241
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

It has been about 10 months since my last post, hard to believe, but also very fitting to what has been going on in my life for the past year. It has been a whirl wind with both crossfit and my personal life. Now, I am excited to say that I am living in Philadelphia, with a new job and at Crossfit Center City. No need to go into details of all the changes, only thing worth mentioning is my positive attitude, LET THE JOURNEY BEGIN!!!!

I have been at CFCC for about 6 weeks, and have already seen a lot of improvements in technique, and getting myself back to competing shape. After seeing everyone vigorously writing, post wod, in their journals, I decided I need to start keep track once again as well.
So far this week I have done the following…

12/3/12

STRENGTH

Back squat- worked up to 190#, then did 6x2
Metcon-
EMOM for 8 minutes
5 front squats (105#)
AMRAP Double unders for the remaining time in the minute
Score= DU’s 177

12/4/12
6am
Drills with snatch positions and clean positions. Bar only
12 mins to work on one lift – (I chose the snatch, did a lot at lighter weight, focusing on speed)

Front squats – EMOM 7 mins (all the way down, up to parallel, back down, all the way up)
I think it was 64kg for this… (this is why I am starting to journal again)

Metcon-
7 min AMRAP
7 KB swings (1.5 pood)
7 box jumps (24”)
3 ring dip negative

4 rounds

12/4/12
7:30 pm Oly session
Snatch work
35kgx2
37kgx2
41kgx2
45kgx2
47kgx1
49kgx1
51kgx1
53kg-fail
53kgx1

Cleans(no jerk)
45kgx2
50kgx2
55kgx2
61kgx2
66kgx1
70kgx1
74kgx1
77kgx1- PB!!
80kg – fail not even on shoulders
80kg – fail, caught it but couldn’t stand up
80kg – fail, to fatigued by this time (9:30 pm)

Last edited by Lindsay Brase; 12-05-2012 at 02:25 PM..
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Old 12-05-2012, 03:16 PM   #242
Rachel Baratz
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

YAY for Philadelphia and CFCC!!! So happy you're with us
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Old 12-05-2012, 06:57 PM   #243
Emily Storey Record
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

nice blog title.
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Old 12-06-2012, 07:06 AM   #244
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

12/5/12

8pm

Muscle up skill work.. very sore from the dips on tuesday so I am hoping thats why this felt even more difficult.

Strength: work up to 3 rep max (tap and go) cleans
83x3
123x3
143x3
153x3
163 - fail

Not sure if I peaked too soon here.. Im coming to realize that I just sort of do things, without much thought or analysis as to approach and strategy. Very different from everyone else at CFCC, so Im hoping SOME of the thoughtfulness rubs off on me..

Metcon-
AMRAP 10
10 kb snatches (each arm)
10 lateral box jumps
30ft walking lunge with KB in rack position

4 rounds even

audible- 2 min double unders .. 37 ()
i need to stop being so streaky with these.. crushed it monday, sucked it today

Last edited by Lindsay Brase; 12-06-2012 at 07:14 AM..
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Old 12-06-2012, 10:39 AM   #245
Rachel Baratz
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

You had just done a metcon that worked the you know what out of your glutes and hamstrings. Of COURSE double unders felt impossible!
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Last edited by Rachel Baratz; 12-06-2012 at 10:40 AM.. Reason: Typo
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Old 01-03-2013, 10:16 AM   #246
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

1/2/13

Welp, havent done a good job of keeping track again.. haha but here is to a new year!

some totals to date:
snatch-60kg
clean- 80kg
jerk - 71kg
squat - 114kg

Front squat-
worked up to peak 3 - 175lbs
then 2 reps EMOM 5 minutes @ 155lbs

MU transition work with mini band
HSPU work.. got 3 LEGIT HSPU (first ever)!! BOOOOOOOM

WOD:
15 thrusters (105lbs)
25 C2B
10 Thrusters
20 C2B
5 Thrusters
15 C2B

12:36---> never thought i would EVER say this, but the C2B were the easiest part!!
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Old 01-03-2013, 01:07 PM   #247
Rachel Baratz
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

a) amazing HSPUs
b) I am so impressed you finished that beast of a workout...especially at the rx'd weight! I only got through 2 of the 5 thrusters at 85#!
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Old 01-08-2013, 09:34 AM   #248
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

I have been doing stuff everyday since my last post.. just forget what.. haha
1/6/13

20 mins to work up to heavy snatch
got to 118#

20 mins to work up to heavy C&J
got to 148#

WOD: Open WOD 11.1
AMRAP 10
30 DU's
15 snatches (55#)
5 rds + 2 DU's

tried to actually come up with a plan for this, and i didnt like it. Broke every round of snatches up into sets of 5. The problem was, in the beginning i wasnt in need of a rest, and at the end i had to power through them quicker to get the reps in time.. Im really bad at coming up with a wod strategy.. really bad...

1/7/13
Oly session
Snatch
worked up to 54kg...
Sort of in a snatch rut since my big PR two weeks ago (60kg). Before it was an issue of getting my hips through, now thats fine and im not pulling back on the bar. If its not one its the other

Clean & Jerk
worked up to a jerk PR of 75kg!!
then continued to clean 78kg and 81kg, for a 1kg PR.. My cleans felt great, i probably could have maybe hit 84 or 85kg..


1/8/13
6am
HSPU work, started stringing them together and added 10# plates on each side

MU practice- transition work with a band then started big kips on the rings. I get high enough, just a matter of the transition now.

Snatch work - Klokov Pulls .. only worked up to 42kg on this, hands are VERY sore..

WOD:
3 rds for time
20 cal row
50 du's
rest 1 minute

8:12
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Old 01-09-2013, 12:52 PM   #249
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

1/8/13

6:30pm
work up to peak set of 3 push press
115#

WOD:
4 rds: 2 minutes on one minute rest
5 push presses @95#
DU's for the remaining time in 2 minutes

Count double unders - 295

shoulders were en fuego..that is all
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Old 01-10-2013, 07:32 AM   #250
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

1/9/13

Wod (s):
21-15-9
DL (155#)
Box Jump (24")
4:30

Tabata C2B: 36 (?)
Tabata Wall Balls (14#, 10ft): 67 (?)

THEN Squat:
115x3
145x3
165x3
185x3
205x3
210x2 (fail on 3rd)
I can easily hit this for a tripple, have before, for some reason i just got stuck..


1/10/13
6am

Strength
Work up to set of 2 Power cleans
83x2
113x2
133x2
143x2
148x2
Had more in me but we ran out of time.. goal 160x2
I really should strat trying to use the hookgrip for cleans.. I dont on ANY!


WOD:
21-15-9
Thrusters (75#)
Box Jumps (24")
5:42

OK, tired of Box Jumps now..
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