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Old 07-06-2012, 12:19 PM   #691
Angie Marfisi
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Re: Angie's Crossfit Journal

Friday, July 6, 2012

Muscle up skill work*

Cindy*
20 min amrap
5 Pullups
10 pushups
15 squats*
Score : 12 rds*
Pr last time was 11rds
Pushups are real hard - real fast*
Felt like I was working out on the beach. Heat suck

Got adjusted and massage after ahhhh*
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Old 07-07-2012, 12:22 PM   #692
Angie Marfisi
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Re: Angie's Crossfit Journal

Saturday, July 7, 2012*
adv. team workouts

-10 min GHD sit up throws
Fun...*

10 min on the minute 3 squat snatches*
50, 60, 60, 65, 65, 70, *75, 80, 85(f on 2) , 85*
Finished at 90% of max (94)
These felt easier then in Oly prob bc i had less time to over think and I felt I had to majorly use my hips to get under for 3 reps.*

-Teamwork*
10 min of farmers carries
Boys v girls*
We carried alot but lost to boys *

- 2 rds*
5 - 1 min stations
Box jumps (30/24) I jumped to about 21"*
Push press - 2x1pd
American swings - 1.5 pd
GHD situps
Rest

Rd 1: 53
Rd 2: 50

Sweaty mess, driving to stu's wedding now haha*
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Old 07-09-2012, 07:47 AM   #693
Angie Marfisi
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Re: Angie's Crossfit Journal

Monday, July 9, 2012

Did nothing yesterday but pull-ups and a 4 hour nap and I feel glorious*

8am session
Worked on SLS*

Strength
125x5
165x3
195x2
215x1
230x1
240x1 (pr) this felt pretty good *

30/30 SLS for quality*
Need to drive through heels
Right is getting smoother*
Left I'm rocking to get out of the squat

Kipping Pullups*

Going to dr. Dunlap for massage tonight. Keeping up with this makes me feel so much better when training**
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Old 07-10-2012, 07:18 AM   #694
Angie Marfisi
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Re: Angie's Crossfit Journal

Tuesday, July 10, 2012

Hs kick up practice - still disaster*

Strength
Single arm press
25x3
35x3
45x3
47.5x3
50x3
Form gets wonky on right arm at 50lbs

Metcon
5 rds*
7 push press at 75#
7 Ctb Pullups

Time : 5:02 rx
Fun prob bc it's something I'm supposed to be good at.*
Did all pp unbroken , ctb I did pronated, *so i took my time here. I struggle with anything pronated but *in the long run it will be more efficient.*

*50 Du's
And 10 box jumps on a actual box after a pep talk.*

Back*tonight for hybrid*
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Old 07-10-2012, 05:41 PM   #695
Angie Marfisi
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Re: Angie's Crossfit Journal

Tues, July 10th cont

Hybrid PM*

Clean and Jerk
Up to 70kg*
PR for me on the jerk (previous of 67 in oct) .*
Focus points today were:
Transitioning into jerk better
Driving bar up instead of out
Making sure my shoulders were in contact with bar prior to jerk*

Snatch Pulls
6x2 worked up to 48kg*
Pulls at 45 kg were super high so Jim said to just try to snatch it on the next pull so I did hahaha ... Well that was out of nowhere*

Front squat*
5x3 for speed
60kgx3
70kgx3
75kgx3
80kgx3
80kgx3

Metcon
3 rds :
Max strict press at 75lbs
Max supinated Pullups

Score: 10/3, 8/3, 8/3

Today was fun bc it was all my fave things packed into one day. Tomorrow will prob be inverted burpees and running to balance it out *
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Old 07-11-2012, 05:11 PM   #696
Angie Marfisi
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Re: Angie's Crossfit Journal

Wednesday, July 11, 2012

8am*
Croga*

6:30pm
Flash Mob Wod
20 pushups
Partner carry
30 lunges
Partner carry
40 squats*
Crab walk*
50 situps
Crab walk
60 pushups
Wheel barrel
50 lunges
Wheel barrel
40 squats*
Bear crawl
20 situps
Bear crawl

Partner with patti
Time: 10ish*
Alot of fun!!!*
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Old 07-12-2012, 07:07 AM   #697
Angie Marfisi
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Re: Angie's Crossfit Journal

Thursday, July 12, 2012*

Bridge off wall work, tried box and floor but don't think I have the mob yet*

Snatch skills
53x3
63x2
68x2
73x2x4
Got pretty smooth at end but glad to get alot of reps here*

100m rows*
1-19.2
2-18.7
3-19
4-1 forget 19?*
5- 20.2


Du practice for 5 min
Biggest set was of 12*

Back tonight for hybrid*
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Old 07-14-2012, 01:03 PM   #698
Angie Marfisi
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Re: Angie's Crossfit Journal

Saturday, July 14, 2012

Rested yesterday

Advanced *workouts*

Worked on kickups*
Some mu transitions*

Broad jump*
1: 88"
2: 90"

Gamut
2 min on / 2 min rest
Row for calories : 40
Box jumps (21") : 27
Toes to Bar : 20
Ring Dips : 10
American kb swings (2 pd) : 18

The swings were def the hardest , I got one set of 5 and then it went downhill. Happy with the row, progress on bj, Ttb I need to string better, ring dips I need to not die after 1 set of 3.

Wod
3 Power cleans at 123#
50 DU
15 Db Thrusters 2x 35#
6 pc
50 du
12 Db
9 pc*
50 du
9 Db
Time : 18:56 rx
Horribleness ... Pc were obvi easy and then horrible du and then shoulders felt like falling off body .
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Old 07-16-2012, 07:25 AM   #699
Angie Marfisi
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Re: Angie's Crossfit Journal

Sunday, July 15th, 2012

Track workout

400 m warmup*
100 sprint warmup : *20 sec
Then 5 x100m
1- 15.4 s
2- 14.6s
3- 15s
4-15.8s
5- 19.8s*

I actually kinda like sprints (40's and 100's) bc the immediate challenge is there and the position I played for 12 years was short intense sprint , do something, short intense sprint , do something ... Kinda the same with rowing, love short , intense distances (500m , tabata etc) All other running is the pits and makes me feel like stabbing myself in the eye.

4 rds ie "the worst"*
400m run
50 squats*
Time cap 12 min

Score : 2 rds and 350 m
Ive never felt so incapable on an air squat in my life .*

Monday, July 16th,2012

Hamstrings are ham strung .
Got hips adjusted and low back in AM
Back tonight for hybrid*
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Old 07-18-2012, 07:29 AM   #700
Angie Marfisi
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Re: Angie's Crossfit Journal

Wednesday, July 18, 2012

Have been off the last 2 days, sick, went to dr , on drugs, slept alot, appetite has been zero.*

Strength*
Sumo Deadlift
155x2
205x2
245x2
275x2
295x2
305x2
Not sure how this compares to past sets, have not sumo dl in prob 6-8 months. It's a pretty awk movement for me 1) bc it feels Awk, 2) I prob have weak aductors ? And can't rely on hamstrings (which are still tighhhhhhht as all hell from Sunday) 3) I feel like I can't open hips quickly ...

Metcon
10 min
3 strict Pullups
Max kb swings (1.5)*

Score: 122 rx
Pullups got hard after Rd 5 and was doing singles.
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