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Old 06-25-2012, 08:21 PM   #31
Chrissey Barba
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Re: chrissey's CFCC log

6/25

goat work. 100 DUs for sets. could NOT get a rhythm - at all - and aside from my first two sets of 11 and 10, could not string together more than 4 or 5 the rest of the time. i need to adjust the length of my rope maybe. or cut off the long tail. 33 painful and frustrating sets. FML.

couple pistols with wall assist at the bottom, couple freestanding handstands.

oly.

snatch - FINALLY starting to squat snatch. high volume night again - 28 total reps, first 15 at 53lbs, then a couple doubles at 29kg and 32kg before finishing with 5 singles at 35kg. still not heavy but at least putting some weight on the bar.

clean & jerk - since i only did 7 reps yesterday.

40x2 - 45x2 (failed the first clean...uh wut) - 45x1 - 48x2 - 51x1 - 51x1 - 53x1 - 55x1, then back down to 45 for a few doubles to focus on my jerk.

front squat
40x3 - 53x3 - 58x3 - 63x3 - 68x3 - 73x2 - 77x2 - 81x1 (PR) - 84F.

went real low and bounced 84 out of the bottom before getting stuck. 81kg is an 8.5lb PR over my prior max of 170lbs/77ish kg - which i took for a double. 81 felt REAL easy too - this was a good night.
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Old 06-25-2012, 09:08 PM   #32
Erin Davidson
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Re: chrissey's CFCC log

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Originally Posted by Chrissey Barba View Post
6/25

goat work. 100 DUs for sets. could NOT get a rhythm - at all - and aside from my first two sets of 11 and 10, could not string together more than 4 or 5 the rest of the time. i need to adjust the length of my rope maybe. or cut off the long tail. 33 painful and frustrating sets. FML.
I tape one side of mine so the bolt doesn't slide. It helps!

So happy to train with you tonight
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Old 06-26-2012, 06:20 AM   #33
Chrissey Barba
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Re: chrissey's CFCC log

i'll share a squat rack with you anytime, e.


somewhat interesting note: i have been pretty ravenous lately. since increasing my training volume i've tried to keep getting in 150g protein a day (estimating my LBM at about 115lbs - might be nice to know whether this number is completely off or not). that's a whole lot of rotisserie chicken and buffalo jerky, especially since i have to set an outlook appointment to remind me to eat "second lunch" at 5pm on days that i train. but even with this somewhat massive intake (i'm averaging three whole chickens, 8-12 eggs, 2 or 3 packages of jerky and a package of sausage every week, not including weekends and the occasional lunch out), i'm STILL maintaining the lowest i've been in forever - weighing in at 148.2 this morning.

makes me wonder how much faster i could get at bodyweight stuff (pull ups, pushups, HSPUs, pistols) if i tried cutting weight again. really want to hit the 2xBW deadlift before i think about it, though.
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Old 06-26-2012, 08:11 PM   #34
Erin Davidson
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Re: chrissey's CFCC log

See where Oly takes you. The EXACT same thing happened to me. Your PRO intake could/should be prolly less (I'd shoot for 100g of PRO from real stuff and perhaps 20g of PRO from protein and BCAAs depending on your training.

I'd also, crazy I know - make sure you're getting carbs in in the daytime... With an occasional spike of them on the weekends. So, maybe 60-80g of CHO is where I'd start.

From there, see how you feel.
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Old 06-27-2012, 05:25 AM   #35
Chrissey Barba
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Re: chrissey's CFCC log

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I'd also, crazy I know - make sure you're getting carbs in in the daytime... With an occasional spike of them on the weekends.
also on my grocery list: 3-4 sweet potatoes every week. don't you worry.

6/26 - rest.

6/27 - guest starred at the 6am. drills with the agility ladder - i bet i'd get a lot more coordinated real quick if i did this kind of thing more frequently.

single leg deadlifts, 5x5 on each leg. had never done these before, so i started light and started on my dominant leg. 45 - 75 - 95 - 125 (x5 on dominant L leg, x3 and then x2 on weaker R leg) - 135 (x5 L, x2 + x3 on R). had to break up the right leg sets on the last two not so much because of strength but because i regripped the bar rather than touch & go.

metcon: 5 rounds for time, 10 wallballs (20/14) - 10 turn around/up and over box jumps (24/20). 5:24 as RX'ed. first three sets of wallballs unbroken - i hate to say it but i think i might be getting better at these.

back tonight for gymnastics skillwork.
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Old 06-27-2012, 07:20 PM   #36
Chrissey Barba
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Re: chrissey's CFCC log

6/27, pm - gymnastics stuff was frustrating. there is no reason in the world i shouldn't be handstand walking - rachael watched me for a while and confirmed what i thought - my shoulder angle isn't quite open enough. for some reason i'm just not kicking up high enough - confidence, maybe. i did a few front limbers and walkovers to try to remind myself that i can easily recover if i kick up too far, but my body just isn't listening to me. i had a few passes of a couple feet, which is an improvement, but a silly one.

10 minutes of muscle up kipping, focusing on activating my lats instead of hips. 3 sets of 10 ghd situps. there's a muscle up in me somewhere...at least one.

seriously hoping oly tomorrow goes well. i could use a productive workout.
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Old 06-28-2012, 07:57 PM   #37
Chrissey Barba
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Re: chrissey's CFCC log

6/28. holy sore glutes/hamstrings from those single leg deadlifts. who knew?

running late today - not much time for goat work - AMRAP DUs in 5:00 - 108. maybe my rope is a little long - felt like i had to hold my arms WAY wide to keep the rope in the right place.

then oly
snatch: little by little, learning how the F to squat snatch. only a few reps at 24.5/29.5 tonight, then up to 37kg. still power snatching once it gets over 35, but at least i'm not cranking with my arms any more. i will hit 45kg like a normal human being soon.

c&j - 37x2 - 42x2 - 47x2 - 50 (2 C, 1 J)x2 - 53 (2C, 1J)x2 - 55x1 (failed jerk) - 55x1 - then three or four fails at 55...just couldn't get it racked for some reason. i was spent.

apparently walking down 13th street at 10pm in a shirt with a deadlifting bear on the back gets you some attention.
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Old 07-01-2012, 06:30 AM   #38
Chrissey Barba
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Re: chrissey's CFCC log

6/29 - beach day. some shot putting, some sand sprints, an ugly and half-assed metcon (2 arm kb push presses, air squats, running in sand w 50 lb sandbag). then some floating in the ocean and bumming around on the beach.

6/30 - oly.

snatch: couple misses and couple power snatches, 24.5kg up to 35. arm pulling started to creep back in. faaaaaark.

clean: 35 up to 52, then back to 45 to break the arm thing. finished w 4 sets of 3 pulls from the floor at 52-55-58-62. amazing how not heavy that bar feels when I don't try to curl it like a moron.

plan for today- some oly and then a long metcon. maybe squatting in there somewhere.
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Old 07-01-2012, 01:52 PM   #39
Chrissey Barba
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Re: chrissey's CFCC log

7/1...woof.

lifted for about 3 hours with erin.
oly:
snatched up to 35kg, with a few fails and a few set of pulls. still struggling with my arms and getting under and getting the right cues.

better day for my clean - 35x2 - 40x2 - 45x2 - 50x1/20s/x1 - 53x1/20s/x1 - 56x1 - 59x1 (real easy and a PR) - then three misses at 60kg...just couldn't keep it racked. for some reason watching youngblood clean yesterday made the arms click for me - "so you literally just keep them straight until then...i see." wtf.

then back squatted:
55kgx3 - 64x3 - 73x3 - 80x3 - 86x2 - 94x2 - 97x1. i had meant to stop with a single at 94 but i screwed something up in my progression - so i squatted my max.

then

long metcon with the rest of the group.

10 - 9 - . . . 1.
55lb sumo deadlift high pulls
push ups
55lb squat snatch (i did power snatch after the first 3 or 4 reps)
pull ups
american kettlebell swings (1 pood)
burpees

26:36. felt surprisingly good at this - good pacing and not a lot of rest. wish i'd sucked it up and squat snatched, but whatever.

then amazing columbian food at brunch afterwards. most delicious meal ever.
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Old 07-03-2012, 07:47 PM   #40
Chrissey Barba
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Re: chrissey's CFCC log

7/3

goat work - double unders - 100 for sets. much more consistent tonight than i have been, though still nothing really good - experimenting with piking vs. my usual big jump. 15 sets. then AMRAP 5 minutes - 103. meh. wasted a bunch of time. then pistols - 3 sets of 5 on each leg, light band assist, and then 2 sets of 5 each leg, alternating, to a white box. these are feeling stronger but i think my ankle mobility is an issue. hmm.

then oly.

snatch - 24kgx2 - 29x2 - 32x2 - 35x2 - 37 miss - 37 power snatch - couple pull drills at 68lbs - 37x1 - 37x1 - 37 miss - 37 miss - 37 power - 37 miss. i kept the volume lower tonight but did many more reps than usual at 37kg, which - while it's 3kg under my current max - was more fatiguing than i expected.

clean & jerk. 37x2 - 42x2 - 47x2 - 51x2 (except it was supposed to be 52 - i accidentally left a 1kg plate off of one side...fail) - then backed down to 42 to try to fix some weird ish with my rack. 1 clean, 2 jerks at 42 - 45 - 48- 51. i'm usually very mobile, particularly in my shoulders, so i don't know why i couldn't get my elbows around, but i'll try some new stretches tomorrow.
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