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Old 08-08-2012, 04:39 PM   #731
Angie Marfisi
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Re: Angie's Crossfit Journal

Wednesday , August 8th, 2012 cont

Pm endurance*
Made my semi annual endurance visit to Liz *

5 min row at 75% stroke rate around 24

10x:30 s sprints
2 min rest*

500m splits were:*
1- 1:46
2- 1:47
3- 1:46
4- 1:45
5- 1:43
6- 1:45
7- 1:44*
8 - 1:55
9- 1:41
10- 1:42*

Played around with damper and strokes . I am fastest around 9 damper and 32 strokes. 8 is too low and my stroke rate flies and 10 I have a hard time maintaining
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Old 08-09-2012, 07:00 AM   #732
Angie Marfisi
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Re: Angie's Crossfit Journal

Thursday, August 9, 2012

Strength*
Strict press for peak of 1
45x3
75x1
85x1
95x1
105x1
110x1 was kinda slow
I need to work on tucking in ribs*

Metcon
3 rds for reps
75 % of today's max (I used 67%)
From the floor :73lbs*
Strict press
Ohs

Rd1: 12/8
Rd2: 10/7
Rd3: 10/8*

Really wanted to do this rxd but my ohs is not up there (83lbs) for alot of reps yet . 73lbs was definitely challenging on the squats but things are smoother when I take the time to tuck glutes in then shoot hips back and then I get in a rhythm. *Presses were easy (but that's only bc I should have been doing 10lbs more mehhhhh)*

Also I feel old today , body does not feel spry . 32 is looming*
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Old 08-10-2012, 07:39 AM   #733
Angie Marfisi
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Re: Angie's Crossfit Journal

Friday, August 10, 2012

Box jumps*
Up to 23.5"*
Highest in a long time (don't laugh)*
Before we did this I went in the back and jumped rope and broad jumps to warm up geriatric hips , seemed to help , I did this the last few times before box jumps.*

Strength*
Front squat x 1 (should still be fast )*
115x3
145x1
175x1
195x1
215x1
225x1 ( just parallel)
225x1 (below)*

****ed I just went to parallel on 225 and then had to repeat there as my last set. I should have been to 235 at least. Lack of focus before lift.

Metcon for quality*
5rds
3 box jumps (90% of peak- I did 22.5")*
5 burpees with vert jump*
10 jumping lunges*

Massage after - had her work on my right piriformis *bc it was angry. *

Team workouts tomorrow and off Sunday.*
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Old 08-11-2012, 09:39 AM   #734
Angie Marfisi
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Re: Angie's Crossfit Journal

Saturday, Aug 11, 2012

Team workouts*

7 min on min*
1 ring dip
1 pushup (I did 2)*
1 SLS (to box)*

Then immediately into....

7 min amrap*
65 lb thrusters*
Chest to bar pull-ups*
3,6,9,12 etc

Score : 12 plus 3 pull-ups
Last time I did this I got 12 plus 15 thrusters so a small improvement.*
Did pull-ups mostly in 3's
I can push this more (and should have) *and get to rd of 18.
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Old 08-11-2012, 08:35 PM   #735
Erin Davidson
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Re: Angie's Crossfit Journal

Quote:
Originally Posted by Angie Marfisi View Post
Saturday, Aug 11, 2012

Then immediately into....

7 min amrap*
65 lb thrusters*
Chest to bar pull-ups*
3,6,9,12 etc

Score : 12 plus 3 pull-ups
Last time I did this I got 12 plus 15 thrusters so a small improvement.*
Did pull-ups mostly in 3's
I can push this more (and should have) *and get to rd of 18.
I hear you. I think I can definitely get to the round of 18 too. And I feel like this is an important workout for all of us - it's what we're bad at - light and fast... and mentally draining.
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Old 08-12-2012, 09:28 AM   #736
Angie Marfisi
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Re: Angie's Crossfit Journal

Erin.... Uh yessss . I think its prob more about pushing through the thrusters at 12 and 15 and 18 and doing them unbroken, bc I can , I just don't and thats time I can have for the Pullups

Sunday,Aug 12, 2012

Sunday chipper w/ team*

Well, had a delicious golden monkey last night and like 6 hrs only of sleep so wasn't sure how this was gonna go....

30 box jumps (26"- *I did 22")**
20 Deadlifts (205#)*
30 TTB*
20 Push Press (1pd each hand)*
30 GHD situps*
20 cal row*
30 weighted sls (I did bw, left leg asst)*
20 burpee box jumps (again 22")*

Time : 21:34*

Well, the things Im supposed to be good at went well *and quickly (Deadlifts, push press, row). GHD were oddly fatiguing wtf.*
Two take aways: 1) need to get bj rep height up to at least 24" in near future 2) work on ankle mob so I can get SLS on left leg or break ankle so it can be reset (as grog suggested 3 yrs ago haha)*
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Old 08-12-2012, 09:55 AM   #737
Meghan Reid
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Re: Angie's Crossfit Journal

Quote:
Originally Posted by Angie Marfisi View Post
break ankle so it can be reset (as grog suggested 3 yrs ago haha)*
If that's an option I need both of my legs removed and surgically reattached with hamstrings that are the same length as normal peoples'.
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Old 08-12-2012, 12:36 PM   #738
Erin Davidson
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Re: Angie's Crossfit Journal

Good job today, Ang. I'm glad you did this with 22". Seems like our entire team needs some pistol rehab - I will plan accordingly - or just ask Record to break people's ankles - it's about a 6mth recovery and we all need to get good at bodyweight stuff anyway.

Also, I hear you - I don't need to put that bar down either if I just do the thrusters like front squats that are hard (for some stupid reason when front squats are heavy I don't mind staying up right - that's what you do in the front squat - but when I do thrusters when I feel that "need to stay tall feeling" I seem to think "oh, I should stop" - dumb.)
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Old 08-12-2012, 01:55 PM   #739
Liz Edmonds
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Re: Angie's Crossfit Journal

Angie! Endurance was so excited to have you! I was noticing your ankle mobility during endurance class and thinking that it looked better!

Also, craaaaazy press!
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Old 08-12-2012, 02:03 PM   #740
Emily Storey Record
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Re: Angie's Crossfit Journal

erin i'm not bringing my baseball bat into the gym...
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