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Old 12-02-2013, 06:19 AM   #531
Chrissey Barba
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Re: chrissey's CFCC log

12/2

barf.

3 rounds for time
28 goblet squats (12kg kb)
28 SA strict presses (12kg - 14 each arm)
28 box step ups (20")
28 medball slams (20lbs)
28 goblet rack walking lunge steps (12kg)

2 burpees at the top of every minute

right shoulder awful - the strict press motion was impossible with even 12kg
back still smoked from last week. everything hurt it except the burpees and the ball slams. got through 2 rounds + some (20ish?) of the step ups in about 18 minutes and had to stop. there may have been some tears.

iced back afterwards, currently sitting with hot pad. i might need to take a couple days off.
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Old 12-03-2013, 08:18 PM   #532
Erin Davidson
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Re: chrissey's CFCC log

Hey, lady!

I really think you should go see Rachel! I know you said you'd be trying Doc Perry first but I really think she could help - just my 2 cents

E.
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Old 12-04-2013, 06:23 AM   #533
Chrissey Barba
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Re: chrissey's CFCC log

e, i agree with you - i'll text you (or email?) to get her info.

12/3 rest and hot pad time

12/4

clean drills, jerk drills, then a couple c&j's at 83, 103 and 113lbs

metcon
open WOD 11.3
5m AMRAP
squat clean (165/110)
jerk (165/110)

used 113lbs and took my sweet sweet time so that every rep was as perfect as possible - vs. what i'd normally do, which would be to rip the bar off the ground however i could, crank with my arms and back, thruster the bar up, etc.

15 c&js = 30 reps, zero back or shoulder pain
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Old 12-07-2013, 08:40 AM   #534
Chrissey Barba
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Re: chrissey's CFCC log

12/5

favorite snatch complex
high hang/hang snatch/hold 5s at bottom

65 and 75lbs to warm up, them 8m EMOM
1 at 75
2 at 85
5 at 95 - missed hang on first set; tim's cue of "chest up no matter what" fixed the rest

accessory work
4 sets of 6 TGU situps each side (12kg) - 6 SLDLs each leg (2 1p kbs)

12/6 rest

12/7

20m work on strict MUs
few strict transitions on the low rings, then 4 strict attempts and 1 kipping attempt - shoulder's been feeling more solid in general, other than my inability to strict press a KB on monday

on top of rings once, stuck on left forearm with right arm over. feel like i should be able to fix that but can't figure out how to support myself on one arm

then open WOD 12.5
3-6-9.... of 65lb thrusters and c2b

c2b have gotten BAD. 58 reps (12 thrusters + 10 of12 c2b). everything except my round of 3 were singles. this is not good and i really need to fix that. http://board.crossfit.com/showpost.p...&postcount=309 (78 reps last time - vs 36, 51, 55 and 59 previously)

then 5m AMRAP DUs with 5 burpees every time you break
102 DUs in 6 sets - first set was 52 unbroken (? 55? can't remember, it was more than 50) and went way downhill after that
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Old 12-08-2013, 10:15 AM   #535
Chrissey Barba
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Re: chrissey's CFCC log

12/8

snatch from blocks
30kgx2
30x2
36x2
41x1, 41 miss
41 fail behind, 41x1
5 more doubles at 41kg, some power snatches and some catching them on my toes
43x1, 43xmiss
43x2 power snatch

clean from blocks
43x2
48x2
53x2
58x1
61F
61F

OH squat
36kgx3
46x2
51x1
56x1
61x1
66 failed getting overhead
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Old 12-10-2013, 06:09 AM   #536
Chrissey Barba
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Re: chrissey's CFCC log

12/9

back squat
15m to work to 85% of 1RM, then 8m AMRAP

115lbsx5
145x3
175x2
195x1

21 reps at 195, mostly doubles every 45s with one single at the end

metcon
12m AMRAP
20 pushups
50 air squats

after the first round tim made me use bands for the pushups as my right shoulder just wasn't working
3 rounds + 32 air squats

12/10

clean work
warm up to 70-75% 1RM, then 1 full squat clean every 30s for 6 minutes (total of 13 working reps)

warmup at 85x2, 105x2, 115x2
then 13 reps @ 115 - everything felt good, though i noticed that i'm only moving my right foot at the bottom - may explain some of the split cleaning action.

metcon
death by t2b - 15m cap, no tearing allowed
8 + 6 - started to rip a little during the round of 8 so i stopped. did a few singles for the next 4-5 minutes
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Old 12-11-2013, 06:05 AM   #537
Chrissey Barba
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Re: chrissey's CFCC log

12/11

teams of 3
3 rounds for time
1 person working at a time
50 power cleans (135/95)
1500m row, rotating every 250m

w leah and steve the drop in - 28-something

kept my rows under 55s each and cleans in sets of 5, no back pain at all so...success
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Old 12-12-2013, 06:14 AM   #538
Chrissey Barba
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Re: chrissey's CFCC log

12/12

snatch complex
high hang - hang - 5s hold @ bottom of OHS

65 and 75lbs to warm up

then 8m EMOM
1 set at 75
3 sets at 85
4 sets at 95

on third set at 95, failed high hang behind me, repeated it and then failed from the hang

accessory work
4 rounds
suitcased reverse lunges, 6 each leg w 16kg kbs
bent over row, 6 each arm with 16kg kb
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Old 12-16-2013, 06:35 AM   #539
Chrissey Barba
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Re: chrissey's CFCC log

12/13 rest

12/14

gymnastics goat work - efficiency

20m
sets of 15 unbroken wallballs immediately followed by 60s AMRAP alternating pistols
rest 2m - repeat until accumulated ~50 pistols

then
20m
sets of 10 burpees as fast as possible, immediately followed by max effort unbroken HSPU
rest 3m - repeat to accumulate ~50

i only got 25 HSPUs total, never more than 5 in a set. turns out that when i don't do those for a while, i lose them.

then - with a partner
8m AMRAP
3-6-9 . . .
deadlifts (155) - strict c2b

worked with amber, got through 2 of 9 c2b.

then
2m AMRAP DUs
rest 1m
2m AMRAP DUs

91/102

12/15

oly

snatch
29kgx2
29x2
35x2
35x2
39x2
39x2
42x1
42miss
42x1
three misses at 45
45x1

c&j
45x2
50x2
55x2
60x2, failed 2d jerk
65x1
65 miss
65 miss

front squat triples
55
65
70
75
75
75

12/16

ugh. feeling a lot of evil this morning. not pretty

back squat
85x5
125x3
155x2
175x1
195 shallow
195x1
215x1, felt like i was going to die

fran. sort of. pretty nauseated, almost lost it on the first of 15 thrusters, decided it wasn't worth it. dislike.
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Old 12-17-2013, 06:42 AM   #540
Chrissey Barba
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Re: chrissey's CFCC log

12/17

clean up to a peak

85x3
105x2
125x1
140x1
150 miss
150 miss
150x1
160 miss

first time i've hit 150 in for-effing-ever. my technique is FINALLY improving. FINALLY.

metcon
annie w v-ups
50-40-30-20-10
DUs - v-ups

12:25 WTF. DUs were pretty good, hit everything but 50 unbroken, but cripes my v-ups took for-effing-ever.

i think it's high time to get serious again. i miss being good at things and hate how inconsistent i've been lately.
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