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Old 07-19-2012, 07:26 AM   #701
Angie Marfisi
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Re: Angie's Crossfit Journal

Thursday, July 19, 2012

Bridge work. Awk but getting less Awk*

Hang power snatch
53x5
63x3
73x2x2
78x2
83x2
88x1
93x1
98x1 little squeaky*
98x1 muscle snatch
98x1 for real hang power snatch*
Progress ! Stars have aligned !!
Squat snatch is currently 99, so this means there is hope. *Watch out holly mangold.

Quality work*
Toes to Bar 10 min
Got 40
Did 4 sets of 5 then lost any sort of ability to do more then 1 .


Back tonight for hybrids*
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Old 07-19-2012, 05:45 PM   #702
Angie Marfisi
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Re: Angie's Crossfit Journal

Thursday, July 19th , 2012 cont*

Hybrid pm*

Power snatch
24kgx2
29kgx2
34kgx2
36kgx2
38kgx2
40kgx1
42kgx1
44kgx1
46 kgx1 x3 (pr and that 1 kg has been forever coming Yay for triple digits*
40kgx2x3

Snatch pulls
50kgx3
54kgx2
58kgx2x3
I wish I could make what happens in the pull happen when I for real snatch. disconnect

Back squat -peak of 1
70kgx3
85kgx2
95kgx2
105kgx1
113kgx1- just above parallel*
*118kgx1 x2 - just at , then below parallel on 2nd rep*
pretty crappy squatting today....
30lbs off 1RM (260>>290)*
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Old 07-20-2012, 09:29 AM   #703
Angie Marfisi
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Re: Angie's Crossfit Journal

Friday, July 20, 2012

Kalsu
100 Thrusters at 135/95
Each min do 5 burpees

Score: 50 reps in 20 min rx'd
Horrible
Improvement from 12/11 when I did 38 reps but still horrible.
Did 6 reps, 5 reps, 4, reps then 3's, then was doing singles like a dummy bc I was pressing and had zero hip action, then remembered duh use hips to drive up and ended up doing doubles. I would be fine never doing this again.
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Old 07-21-2012, 09:15 PM   #704
Erin Davidson
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Re: Angie's Crossfit Journal

You're not a dummy if singles makes you live longer... and I mean, when I do Kalsu I feel like someone is trying to kill me.
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Old 07-23-2012, 08:09 AM   #705
Angie Marfisi
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Re: Angie's Crossfit Journal

Monday , July 23rd, 2012

Front Squat
135x4
165x3
185x1
205x1
220x1
230x1
240x1 (f) - no drive out of bottom
Today is start of peak week - so no pr but over 8 weeks my front squat has gone from 220 to 240 which is good progress and has definitely translated to progress with my cleans.

Tabata row
Score : 827 m
Sub par effort , can do better

Then adj and massage.

Schedule this week will be:
Mon- reg class
Tues- reg class am /hybrid pm
Wed- yoga am/ reg class pm*
Thurs - reg class am /hybrid pm*
Friday- am light wod*
Saturday - competition
Sunday - off*
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Old 07-23-2012, 08:28 AM   #706
Erin Davidson
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Re: Angie's Crossfit Journal

I need to get the name of your chiro - also, at some point I need to actually answer your emails about programming - DAH!
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Old 07-23-2012, 09:07 AM   #707
Angie Marfisi
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Re: Angie's Crossfit Journal

It's Rick Dunlap....Chrissey just started with him and Annie Stone and JPap actually go to his partner Beth, in the same office so you can see who you like. Its called "Your chiropractic connection" on 16th and Sansom in the Medical Arts Building. They do the medically necess massage in house as well. They take insurance and the massage is covered under it most of the time.
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Old 07-24-2012, 10:35 AM   #708
Angie Marfisi
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Re: Angie's Crossfit Journal

Tuesday, July 24, 2012

8am session

Worked on tripod

Strength- Single arm press

25x2
35x1
42.5x1
50x1
52.5x1
55x1 same as always - 55 is max for past year

Skipped metcon bc was doing advanced Oly*

Advanced Oly 9-11

Snatch*
24kgx2x2 squat*
29kgx2 squat*
34kgx2 squat*
38kgx2 squat*
40kgx1 squat*
42kgx1 squat*
44kgx1x2 both power snatches*

Clean and Jerk*
45kgx2
52kgx2
57kgx2
62kgx1
65kgx1
68kgx1
71kg x1x2both failed*
65kgx1x2
68kgx1
71kgx1 (jerk pr!)*

Did 300 singles then 10 - 20" box jumps on angled box , *20 - 22" box jumps on wooden box.*

64 million hours spent at the gym this morning*
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Old 07-24-2012, 04:29 PM   #709
Abbey Sangmeister
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Re: Angie's Crossfit Journal

wow lady! nicely done!! how did the box jumps feel?
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Old 07-24-2012, 08:37 PM   #710
Erin Davidson
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Re: Angie's Crossfit Journal

Angie - I LOOOOOOOOVE it when you're here all day and THEN I see you more later. I'm very selfish.

That said, I meant to tell you (amongst all the other things we distracted Record with while talking) that your Snatch form is looking GREAT. Even if you didn't feel great and were "moved on" - I like the drill Jim is using for you... and I can tell (at least I think I can) that it's working.
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