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Old 08-20-2012, 09:11 AM   #751
Rachel Baratz
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Re: Angie's Crossfit Journal

Well thanks, Ang. I am just so crazy impressed by your strength. My goal is to stay within 100 pounds of your lifts. I'm failing. Haha.
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Old 08-20-2012, 04:41 PM   #752
Angie Marfisi
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Re: Angie's Crossfit Journal

Monday , August 20, 2012 continued

Hybrid*
Just me and Sammy so went real quick

3 position snatch
24x2
29x1
34x1
38x2
40x1
40x1

Felt best from the high hang and worst from the floor . Shrug was not there at all today , need to do some pulls.

Clean RDL
65x3
75x3
80x3
85x3
90x3x2

Skipped front squats

Rowed 500m at 75%*
1:57
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Old 08-21-2012, 07:16 AM   #753
Angie Marfisi
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Re: Angie's Crossfit Journal

Tuesday, Aug 21. 2012

8am

Pronated strict Pullups x 1
Mini x 2
Bw x1
+2.5 x1
+5 x1
+7.5x1
+10 x1
+12.5x1 (pr)
This is up 10 lbs. Still way behind supinated (+30) but on the road evening out.

Metcon
7 min Amrap
20 Du
10 Pullups
10 Swings (1pd)*

Score : 2 plus 3 Pullups rx

Did first 20 Du unbroken , first rd was fast in general. Then the second I was fatiguing and du were 2-3 at a time. * 2 things : inefficient du wear me out and conditioning needs more improvement as always.*
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Old 08-22-2012, 07:38 AM   #754
Angie Marfisi
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Re: Angie's Crossfit Journal

Wednesday, Aug 22, 2012

Broad jump x6
91" was my best , matches max.

Conventional Deadlift x1
175x1
225x1
255x1
285x1
315x1 was slow*
335x1
355x1 pr yay, maybe had 365 but will try for that at the total.*

Then did 3 rds of neural recharge
Broad jump
Box jump 20" then 22.5"
SA Med ball throws*

Maybe will come back for endurance tonight.*
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Old 08-22-2012, 04:46 PM   #755
Angie Marfisi
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Re: Angie's Crossfit Journal

Wednesday, Aug 22, 2012 cont

PM endurance

Skills

5 min warmup, rowed at damper 5

6x750m (which is 3k secretly)*

1- 3:20
2- 3:13
3-3:17
4- 3:31
5: 6 hrs & a trillion minutes -4:07
6- 3:29*

Played with damper alot and basically there is no difference from 6 to 9 . I row just as fast at 9 as I do at 6. Stroke rate is too high though.*
Legs are tired , glad I went, class is great, just wished it came easier for me. I imagine a good 750 m time is 3 min or under.*
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Old 08-22-2012, 06:05 PM   #756
Abbey Sangmeister
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Re: Angie's Crossfit Journal

You did great!!! I too had big plans for tonight's row but it just didn't come together. Normally I'm more consistent with my times. Then again you did deadlift a little bit of weight this morning I'll row any day with you!!
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Old 08-23-2012, 07:27 AM   #757
Angie Marfisi
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Re: Angie's Crossfit Journal

Thanks abbey


Thursday, Aug 23, 2012

8am

Strict press x1
65x3
85x1
100x1
110x1
115x1
117.5 f (left shot up, right was going nowhere )*

On the heavy reps , my left arm shoots up and my right arm goes up basically when my left is locked out . Gahhhh .Press stays the same for forever.

Metcon
Jeremy*
21-15-9
65# OHS
Burpees

Time-6:09 rx*
Did 21 and 9 rds unbroken, broke 15 into 8 and 7.*
First time doing this so no comparison but avoided ohs metcons until recently bc I couldn't ohs 65. Happy more with mobility progression here more then concern over time.*

Trying to figure out training for tomorrow , would like to fs at 7:45 am.
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Old 08-23-2012, 11:05 AM   #758
Angie Marfisi
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Re: Angie's Crossfit Journal

oh apparently I did this wod before (4/12)

4/6/12: I used 53 lbs and did it in 7:48 (yikes!)
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Old 08-25-2012, 07:12 PM   #759
Erin Davidson
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Re: Angie's Crossfit Journal

YESSSSSSS

PRing on things you're not best at it = VERY good.
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Strength Anywhere is Strength Everywhere.
My Log - Crossfit Center City - Other Things
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Old 08-27-2012, 08:42 AM   #760
Angie Marfisi
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Re: Angie's Crossfit Journal

Monday, August 27, 2012

First day back since Thurs . Friday was a planned rest but picked up something gross on Thurs and have been sick as a dog since then (fevers come and go, fatigue, coughing, being gross and diseased). Figured I had to go to work today so may as well train an maybe that would kick the cold , but I dunno if that worked bc I am not a doctor.

T agility drills
Obviously love these, and obviously I should not do these in oly shoes.

Pause Front Squats x3
20 min / every 2 min up to 85%
50% : Was supposed to be 120 but I did 80 bc I just made a mistake. A big one.
60%: 145x3
70% : 170x3
75% : 180x3
80%: 195x3
85%: 200x3
4 working sets @ 170x3
200 was harder then it's supposed to feel like but I guess the lethargicness

Team Metcon w/cait, record, nyesha. Nyesha and Cait worked as one.
10 Min AMRAP - one person working per station.
300m row
Rest
Max wall balls

Score: 216 wall balls
I did 35 & 25 Wall balls and rowed 300 m and 150m

Last edited by Angie Marfisi; 08-27-2012 at 08:56 AM..
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