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Old 07-07-2011, 06:36 PM   #501
Angie Marfisi
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Re: Angie's Crossfit Journal

Thursday, July 7, 2011

Skill: Split jerk

Strength: split jerk
45x2
65x2
85x2
95x2
105x2
115x2
120x2
This felt better then it has in a very long time, I felt confident under the weight. Hoping to get back to 135 and then to 145 soon

Metcon:
100 wallballs
Did 1st set of 28 and then sets of 10 and last 3 sets of 5.
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Old 07-08-2011, 03:45 PM   #502
Angie Marfisi
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Re: Angie's Crossfit Journal

Friday, July 8,2011

Lots of shoulder mob work

Strength - strict press
75x3
85x3
95x3
105x3
110x1 (hyperextending, stopped there)

30 Burpee box jumps for time
3:21
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Old 07-10-2011, 12:59 PM   #503
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Re: Angie's Crossfit Journal

Sunday,July 10, 2011

Partner wod with Mel Lane

200 Du
100 Burpees
50 pullups
While one person is working the other must hold a 32kg kb
Time: 23:15 rx'd
Super proud of us for doing this rx'd !!!!
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Old 07-12-2011, 07:09 AM   #504
Angie Marfisi
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Re: Angie's Crossfit Journal

Tuesday, July 12, 2011

Lots of quad mob work

Strength - strict press
45x5
65x5
75x5
85x5
95x5 - peak set
90x4 incorrectly loaded the bar ha and it was lopsided

Metcon
Tabata Sls
46 ? Rocking on the right, neg on the left
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Old 07-14-2011, 02:42 PM   #505
Angie Marfisi
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Re: Angie's Crossfit Journal

Wednesday, July 13, 2011

Shoulder mob work

Neural recharge day
Fight gone awesome
1 min on each station for quality reps - 3 rds
Vert jump
Long jump
Box jump
Standing wall ball
Row
Rest
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Old 07-14-2011, 07:21 PM   #506
Angie Marfisi
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Re: Angie's Crossfit Journal

Thursday, July 14, 2011

Activation
30' Burpee sprints x 4

Strength
Pronated weighted pullup x 5
Lbx5
Lb+mi x5
Lbx5
Lb +2.5 x5
Lbx5

Lost alot here...I only do pronated when forced and it shows

Metcon
Burpee sprint ladder up to 8 - 60ft
3:15
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Old 07-18-2011, 05:00 PM   #507
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Re: Angie's Crossfit Journal

Monday, July 18, 2011

Wall quad stretch

Dynamic warmup

Strength - Front squat
75x3
105x3
135x3
155x3
165x3 - improvement from 2 weeks, prob could have peaked at 175x3 but form still can be better

Metcon
5 rds
5 front squats @ 95#
100m sprint
30 sec rest

Time: 3:50
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Old 07-19-2011, 12:35 PM   #508
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Re: Angie's Crossfit Journal

Tuesday, July 19, 2011

Mob work

Skill: American kb swing

Strength-Strict press
45x3
65x3
85x3
105x3
110x2 (failed on 3rd rep)
Happy with this - most I've done in a while

Metcon:
3 rds
5/5 strict press (1 pd)
21 American Kb swings
30 DU

Time: 11:15 Rx'd
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Old 07-21-2011, 12:09 PM   #509
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Re: Angie's Crossfit Journal

Wednesday, July 20, 2011

Neural Recharge Day

SLS Hold - 1 min

Single Leg Box Jumps- worked up to some amount

Deadlift x1 (not peak, speed and form)
135x1
185x1
225x1
225x1
245x1
245x1

Havent DL'd in like 4 months so needed lots of reminders on form..245 is still fast and easy

6 x 30s/30s/30rest
Single Arm Med Ball Throws
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Old 07-28-2011, 09:53 AM   #510
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Re: Angie's Crossfit Journal

Friday, July 22, 2011

Mob work

SLS Holds

Strength- Back Squat x3
75x3
95x3
115x3
135x3
155x3
175x3 (ran out of time, maybe would have done 185 next)

Metcon:
Partner 2K Row w/ Eileen
8:10 Did 250 x4 each

Tuesday, July 26, 2011

Mob Work

Strength- Strict Press x2
45x2
65x2
80x2
95x2
105x2
110x2 (I cannot seem to make it to 115)

Backwards Standing Lynne
Strict Pronated Pullups/Press @ 50% BW

Used 85# and Mini Band
9/4, 8/3, 7/3, 7/2, 6/2

Wednesday, July 27, 2011

Mob work

SL Depth Drops - worked up to 21"

Sumo Deadlift x1 (not peak)
135
185
215
235
235
255
275
Ok with this- Sumo is not my best, worked on set up and trying to be faster through the middle

Metcon:
100m rows for time

18.7
18.8
18.8
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