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Old 05-07-2012, 09:21 AM   #631
Angie Marfisi
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Re: Angie's Crossfit Journal

Off Sat and Sun (I was supposed to train Sunday but did not)

Monday, May 7, 2012

Back Squat x3
125x3
155x3
185x3
205x3
225x3 (def a PR, have done 215x2 and 190x3)

Metcon
AMRAP Back Squats @ 135#
Then Max Kipping Pullups

Score: 34 squats, 10 pullups

Last edited by Angie Marfisi; 05-07-2012 at 09:23 AM..
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Old 05-08-2012, 02:14 PM   #632
Angie Marfisi
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Re: Angie's Crossfit Journal

Tuesday, May 8, 2012

Activation
Tabata ring rows

Skill
Hspu

Strength
Strict press x3
54x3
74x3
94x3
104x3 maybe could have done 109x3 but was hyper extending on 3rd rep


Metcon
5rds
1 min wallball -14#
1 min hspu- I did pushups

Score : 130
I need to go to gymnastics so I can kip hspu. There is no good reason I don't do them. Must go!!!
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Old 05-09-2012, 07:23 AM   #633
Angie Marfisi
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Re: Angie's Crossfit Journal

Wednesday, May 9, 2012

Activation
Kipping Pullups
So apparently I have Pronated Kipling Pullups. Just as many as supinated ... I've been doing supinated only bc that's I thought I had. I did a sets of 5-10 Pronated . Weird .

Strength
Butttt Pronated strength is way lacking compared to supinated so
Strict chest to bar Pronated x3
Abx3
Lb+minix3
Lbx3
Lbx2.5 x3

Metcon
10 fs @115#
30 du (inj so I did 20 high step ups)
8 fs
20
6 fs
20
4 fs
20
2 fs
20

Time : 9:10 maybe have turf toe and is painful
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Old 05-10-2012, 11:50 AM   #634
Angie Marfisi
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Re: Angie's Crossfit Journal

Thursday, May 10, 2012


Strength
Clean and Jerk
73x2
93x2
113x2
113x2
123x1
123x1
128x1
128x1 gross

Metcon
50 Bar Facing Burpees
Time: 4:15
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Old 05-14-2012, 08:57 AM   #635
Angie Marfisi
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Re: Angie's Crossfit Journal

Friday, May 11, 2012

Conventional Dead lift x3

175x3
225x3
255x3
275x3

Fran
21-15-9
Thrusters @ 65#
Pullups

Time: 7:01 10 sec slower then last week

Off Sat and Sun

Monday, May 14, 2012

Back Squat x3
135x3
165x3
185x3
200x3
210x3
225x3

Metcon
Back Squat - 160#x20. I should have done 165 or 170# instead
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Old 05-15-2012, 08:19 AM   #636
Angie Marfisi
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Re: Angie's Crossfit Journal

Tuesday, May 15, 2012

Worked on Kipping hspu, don't have the timing yet

Strict Press x 3
75x3
90x3
100x3
105x3 (f on 3)
105x3 (f on 3)

Worse then last week

Metcon
AMRAP burpees in 7 min

Score : 84 burpees

Coming back for hybrid class
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Old 05-15-2012, 05:38 PM   #637
Angie Marfisi
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Re: Angie's Crossfit Journal

Tuesday, May 15th cont

Came back for Hybrid Oly

Snatch- worked up to 85.8 lbs (full)
Clean and Jerk - worked up to 132 lbs
Front squat - worked up to 189lbs x2
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Old 05-16-2012, 07:41 AM   #638
Angie Marfisi
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Re: Angie's Crossfit Journal

Wednesday, May 16, 2012

Strength
Strict Pronated CTB Pullups x3
Avgx3
Lb+min x3
Lbx3
Lbx3
Lbx3

Metcon
4- 2 min Amraps
4 Box jumps
8 TTB
12 1 pd American swings

Score: 4 rds plus 32 reps
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Old 05-17-2012, 05:30 PM   #639
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Re: Angie's Crossfit Journal

Thursday, May 17, 2012

Hybrid Oly*

Hang snatch x3 up to 77lb
Power clean x 2 up to 141 lbs*
Snatch dl x5 up to 165lb
Stiff leg dl x5 up to *165 lb
69 reps clean and pp with 1pd*
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Old 05-18-2012, 11:09 AM   #640
Angie Marfisi
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Re: Angie's Crossfit Journal

Friday, May 18th, 2012

Strength
DL x3
175x3
225x3
255x3
275x3
285x3 up #10 from last week but meh, back is super fatigued from Oly last night

Metcon
Fran
21-15-9
Thrusters @ 65#
Pullups

Time: 6:07!!!!!!!!!!!!
Almost a minute faster then last week. I still am breaking my set of 15 , if I can not I can get under 6, goal for next week.
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