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Old 08-26-2012, 10:05 AM   #31
Leila Ely
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Re: Leila's CFCC Log

Thank you Erin, it has been a long time coming... PULLUPS!

Saturday 8/25
feeling banged up from the week so no hybrid oly @ noon - about 5 mins DU practice

Sunday 8/26
Front squat - warm up with the bar and then
3x85
2x115
1x135
1x150
1x160
1x170 (F)
2x2x145

I think I was probably fatigued on front squats from Friday. Also, both days I felt like I couldn't find the bottom and wasn't getting the bounce.
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Old 08-27-2012, 12:55 PM   #32
Bonnie Vasko
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Re: Leila's CFCC Log

I'm a little late to the party, but congrats on the Rx Fran!
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Old 08-28-2012, 06:43 AM   #33
Leila Ely
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Re: Leila's CFCC Log

Thanks Bonnie!

Slept through my alarm again on Monday - so, rest day. Moved the clock away from me so hopefully I will stop turning it off and make my morning sessions!

Tues 8/28 7am

Floor press
3x45
3x55
3x65
3x75
3x80 - F - got one rep

Metcon

Complete for time:

500m Row
30 Push-ups
30 Steps Single Arm KB (1.5/1) Overhead Walking Lunge (15L/15R)
30 Box Jumps (30/24)
16 Push-ups
16 Steps Single Arm KB OH WLunge (8L/8R)
16 Box Jumps (30/24)

I used 12kg KB but otherwise rx'd - finished in 15:28(?) pretty brutal but kind of fun.
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Old 08-29-2012, 07:38 AM   #34
Leila Ely
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Re: Leila's CFCC Log

Wed 8/29 7am

We did ALL OF THE THINGS today, whew!

Turkish Get Up - up to 12KG KB - out of practice on these

Max broad jump - 85.5" (using 85" from last week as my max, so this is a PR)
The second or third attempt seems to usually be my max for the day

Then things got all confusing and mathematical...

Conventional Deadlift - percentages based on broad jump

[From the blog]

If you jump ANYWHERE ABOVE your best Broad Jump – you will complete 6-8 singles at 92% of your best Deadlift (of course, lessen the percentage with any loss of speed right at 92%).
If you jump between 95-100% of your best Broad Jump – you will attempt to complete 4-6 sets of triples with 88% of your best Deadlift (of course, lessen the percentage with any loss of speed right at 88%).
If you jump less than 95%, you will complete 3-4 sets of 5 with 78% of your best Deadlift – (of course, lessen the percentage with any loss of speed right at 78%).
*If your bodyweight is fluctuating a lot this will affect your broad jump. Be mindful of it and feel free to use the scale for more control in this little “experiment”.
If for any reason you peak ABOVE your best Broad Jump two weeks in a row, AND you complete 8 singles at 92% of your best Deadlift, you will raise the percentage you complete for singles to 94%.

Since I beat my best broad jump, my goal was 6-8 singles at 92% (max 225; 92% = 207)

3x95
2x125
1x155
1x185
6x1x205
I stopped for time purposes, probably could have gone for 8 but this felt like a good amount of work

Metcon - Kettlebell Wednesdays!

AMRAP in 7 minutes:
7 KB push press each arm (1PD), 7 pullups (kipped), 7 American swings (1PD)

2 rounds + 11 push press as rx'd - the push press at 1 PD was very hard and slowed me down considerably. Pullups were decent and the American swings felt light.
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Old 08-29-2012, 08:15 AM   #35
Erin Davidson
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Re: Leila's CFCC Log

Hahhaa - great jumping today. And thanks for demo-ing. Hopefully the math part will get easier!
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Old 08-30-2012, 07:00 AM   #36
Leila Ely
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Re: Leila's CFCC Log

Erin, I'm totally intrigued by the deadlift-broad jump experiment you've all got going on, so no complaints about the math here!

Thurs 8/30 7am

EMOM 3 Squat clean for 10 minutes (10 sets
63
73
8 sets at 83

E 2 MOM 5 supinated pullups for 16 minutes
3 sets at LB
5 sets at LB+5
Probably should have gone to 7.5 here and gone heavier sooner.

Metcon for quality 3 rounds of 10 GHD situps, 10 strict toes to bar
I just did a few reps of each of these - the GHD situps make my back feel not so great, and I can only really do toes to bar if they're kipped.
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Old 08-31-2012, 07:04 AM   #37
Leila Ely
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Re: Leila's CFCC Log

Fri 8/31 7am

Back squat - warm up with the bar and then
5x95
5x115
5x135
5x145
5x155

Hips were super tight today but loosened up as this went on - also feeling pretty fatigued, so I'm happy I hit 155 for 5. That is a definite PR for 5 reps (current PR single 190).

Last year's fall Total was on September 3 and my 1 rep max for the back squat was 150, after 2.5 months of crossfit, so it's pretty cool lift more than that for 5 now. At the October total I will hit 200!

Metcon - 10 min AMRAP
3 strict MU
3 rolling pistols each leg
3 HSPU

Subbed muscle ups from knees/jumping, pistols from a mat (maybe raised 10 - 12"?) and HSPU from a box using LB/MB - 5 rounds total.

These muscle up subs never seem very worthwhile to me - I feel so far from a muscle up that I feel like I would be better off just working pullups or ring dips.
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Old 09-01-2012, 01:12 PM   #38
Leila Ely
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Re: Leila's CFCC Log

Sat 9/1 Noon Oly

Muscles in mid back on left are sore today - not exactly the normal "deadlift back" I get but similar placement. Stayed light today

Snatch

2x24
2x2x28
2x32
2x1x34
2x1x35
3x1x36

Having some problems with rushing and not getting enough finish today - when I do these things correctly 36 feels light

Clean and Jerk
2x35
2x40
2x45
3x1x48

Cleans were good today - pushing a little forward on the jerk

Talked to Jim about fitting in enough oly to compete successfully at the 9/23 meet. We think if I can get 3 sessions in a week, and cut metcons in other classes short or skip them, that I can be ready. So schedule may look a little different over the next few weeks. Hopefully work will allow me to make it happen.
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Old 09-04-2012, 06:18 AM   #39
Leila Ely
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Re: Leila's CFCC Log

Tues 9/4 7am

Windmills to warm up - up to 15lbs

Floor press
3x43
3x53
3x63
3x73
4x3x78

Metcon - 7 min AMRAP 7 front squat (at 60% of back squat triple) and 20 DU
I used 95lbs - last week I did 5x155 for back squat which is my most accurate current number, so we estimated at 95. Completed 2 rounds plus 10 DU - double unders majorly slowed me down, the weight was not so bad.
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Old 09-07-2012, 06:24 AM   #40
Leila Ely
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Re: Leila's CFCC Log

9/5 1 HR Oly (7pm)

Snatch
3x24
2x29
2x32
2x35
1x35
3x1x37
4x1x39 - all fails
1x35 - good rep

Ugh. Just not a good session - rushing off the floor and jumping forward. My back is still super tight - going on two weeks now I think - so I'm not sure what to do about that. Took Thursday and Friday AM off, supposed to go to Hybrid Oly tonight and again at noon tomorrow. I've been rolling spinal erectors, legs, glutes, everything all the time in an effort to loosen up whatever is causing the tightness but nothing seems to be the long term fix for it. Maybe I just need to take a few more days off, but that will jeopardize my ability to do the meet on 9/23.
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