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Old 05-27-2012, 10:29 AM   #1
Chrissey Barba
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chrissey's CFCC log

Decided to start tracking here as well as (maybe instead of) blogspot.

Started at Crossfit Center City about 11 months ago (end of June 2011). Have logged the past year-ish of crossfit, plus the prior couple years of running and other less-awesome workouts, at phillygirlruns.blogspot.com (WFS). Short-term goals for 6/30/2012 are 5 strict pronated pullups, 200lb back squat and 300lb deadlift.

Friday 5/25 - took day off of work, did the noon class at CFCC. Deadlift, peak of 2. 145-185-215-245-265. Feeling good about pulling 300 next week (current max is 285). Fran - 21-15-9 thrusters (65)/pull ups. 6:30 (16 second PR). Gotta string these stupid pullups together.

Saturday 5/26 - 4x750m row, rest 3:00. 3:07-3:11-3:13-3:14 (GAH). Rowing is still on my suck list. Rock climbing later in the day...oy. Grip and forearm strength are seriously lacking. Fun though.

Sunday 5/27 - partner Murph - or sort of half Murph. 1 mile run (about 8 minutes, felt OK) - then split the pullups/pushups/air squats with Amber. I did 11 full rounds of Cindy, she did 8 full rounds plus the pull ups for a 9th round, and we split the pushups/squats. Finished in 28:45. I wanted to do the second mile but reminded myself that I want to PR my back squat tomorrow (215??). Afterwards did a handful of kipping pullups on the rings - maybe muscle-up in 2012? Or maybe that **** will never ever happen.
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Old 05-29-2012, 05:48 AM   #2
Chrissey Barba
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Re: chrissey's CFCC log

Monday May 28: back squat, peak of 1. 115x3-145x3-170x2-185x1-200x1-210x1-215x1.

Didn't count the 215 because I juuuuust got to parallel. Depth is rough for me when the weight gets heavy - I'm never sure where the bottom is and worry about bottoming out and losing my hamstrings. Wanted to take it again but there were approximately 3252 people in the gym and we ran out of time. Hitting 200 for a single was my June 30 goal, so I'm happy with putting up 210 this month.

Metcon was tabata air squats - skipped it to get to the pool.
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Old 05-29-2012, 06:47 PM   #3
Chrissey Barba
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Re: chrissey's CFCC log

Tuesday May 29: strict overhead press, peak of 1. 55-65-75-80-87. Hit a sticking point with 87 around my forehead; forced my head through and got it up fast. Could I have gone 90? Maybe. 2 pound PR, so I guess I'll take it. Press is frustrating (what else is new)...my other lifts have been getting SO MUCH STRONGER but I really fought for those 2 little pounds.

Metcon: 60 yard shuttle run, 6 attempts, score is fastest attempt. To the nearest second: 16/16/15/16/16/16. Turning around is sooooo awkward.
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Old 05-30-2012, 06:58 PM   #4
Chrissey Barba
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Re: chrissey's CFCC log

Wednesday May 30 - kipping pullup practice. Tested out the new bar - found it much easier to hang onto, easily strung together a few sets of 4-5. Pronated grip strict chest-to-bar pullup, peak of 1. Haven't been around for Wednesdays this cycle, so I didn't have much to go on. Light+mini band, light band, light + 5lbs, light +10lbs, mini band. My sticking point is right when the bar is around my forehead, and then I get a great and easy ROM the rest of the way. I'm pretty sure I could have gotten a bodyweight C2B - next time.

Metcon: little chipper. for time, 50 DUs-40 American KB swings (1.5/1pood)-30 burpees-20 pullups-10 HSPUs. 11:56, as RXed. DUs uuuugly for the first 25 or so and then I hit a better rhythm. KB swings unbroken, burpees "unbroken" (not fast, but I chugged along and didn't stop), pullups in five sets...and I hit the HSPUs at 8 minutes in. WOOF. Took my sweet time and did them in sets of 2.
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Old 06-01-2012, 05:14 PM   #5
Chrissey Barba
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Re: chrissey's CFCC log

womp, womp, womp.

Friday 6/1. Deadlift, peak of 1. Was gunning for 300 and so sure I was going to hit it...but. Nope. 155x3-195-225-255-275-285F. 275 felt really heavy and 285 (my current max) just wasn't going to get up today.

Skipped Fran - ripped my palm pretty bad during Wednesday's workout and I didn't want to bother with grips. I'm pretty bummed about this, but I have another 29 days to hit 300 on schedule (in theory).

My mind was not with it today. I was out at lunch this afternoon and our waiter had a seizure right when he started to tell us the specials. He fell onto our table and then rolled into my lap - along with my entire glass of iced tea. Grateful that I was able to gently place him on the floor. Poor kid was disoriented and confused when the seizure ended - he had no recollection of it. Apparently it was his first day too - dude will forever be known as "the guy that had a seizure on the floor." Genuinely hope he's OK, but that threw the rest of my day a little off.
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Old 06-02-2012, 12:15 PM   #6
Chrissey Barba
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Re: chrissey's CFCC log

Saturday 6/2. Some POSE drills (awk awk awk). Row 2k, then run 800m. Score is your 800m time, including time to get off the rower, up the stairs/out the door, and back down the stairs and into the gym.

2k: 9:01; 800m 5 minutes even.

ehhh. 2k was not bad - I had a lot left in the tank at the end - maybe more than i should have. SLOOOOOOOW run, with WAY too much left in the tank at the end. Should have been at least 15-20 seconds faster.

(things to work on [besides everything]: committing to giving 100% during the workout and NOT being quite so hard on myself afterwards when and if I don't)
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Old 06-03-2012, 12:18 PM   #7
Chrissey Barba
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Re: chrissey's CFCC log

Sunday 6/3. Started with croga - got nice and warm and stretchy, then 2 hrs of oly. Plenty of drills to try to break my habit of cranking with my arms. Paid very little attention to the weight and focused on pulling and shrugging - snatched up to 75ish pounds; cleaned up to 45kg (~99lbs) before finishing with several rounds of pulling drills around 50-52kg.

I have very far to go, but this was a very productive session for me in terms of learning new mental cues. Will be trying to get in 2-3x/week now. There is no reason I shouldn't be snatching at least 45kg (current max is 40kg/88lbs) and cleaning 65+ (current max is 58kg/128lbs).
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Old 06-03-2012, 12:55 PM   #8
John Papianou
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Re: chrissey's CFCC log

Skipped air squats to go to pool???
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Old 06-04-2012, 06:25 AM   #9
Chrissey Barba
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Re: chrissey's CFCC log

Quote:
Originally Posted by John Papianou View Post
Skipped air squats to go to pool???
call it cross-training.
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Old 06-04-2012, 07:12 PM   #10
Chrissey Barba
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Re: chrissey's CFCC log

Monday 6/4.

Split squats - rear leg elevated. 3x8 each leg, rear leg on 1 box; 3x8 each leg 2 boxes; 3x4 each leg 3 boxes (started running out of time).

Front squat:
85x3 - 115x3 - 135x5 - 155x2 - 170x1 - 175F - went down WAY too slow and got stuck. 170 (current max) was easy - I'll get 175 next time.

Metcon: AMRAP 5:00, 10 rolling pistols/10 burpees. I am REALLY not good at rolling pistols. 10 attempts - 10 burpees sort of for fun - then 4 non-consecutive legit rolling pistols with about 4 billion no-reps/attempts. For those playing along at home that means my score was 0 rounds + 4 rolling pistols.
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