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Old 06-24-2013, 10:27 PM   #1
Krista Cortellini
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Krista's Workout Log

10 months of cf at CFCC, 21 months post-acl reconstruction. It's time to keep a legit record of my training and tackle my current weaknesses with the help of accountability. Knee has been better than ever but I have been struggling with a nagging shoulder injury from (simply re-racking on shoulders) an overhead squat in late January. Did not put much of anything overhead for about 3 months in hopes I would get back to normal but overhead squatting/snatching over 60lbs aggravates it to the point of failing the lift simply because I cannot catch that weight in a backwards motion. Extremely frustrating. Feeling great about progress in all other movements except strict pull-ups. Squatting frequently has helped me be more functional everywhere.

Current numbers and dates:

Back squat:
200x1 (5/30)
180x2 (4/29)
188x3 (6/15)
173x5 (6/10)

Clean:
58kgx1 (5/22)

Clean & Jerk:
98x1 (6/20)

Deadlift:
293x1 (5/10)
243x2 (5/1)
235x3 (4/24)

Front squat:
168x1 (4/1)
148x2 (4/23)
158x3 (6/23)

Snatch:
73x1 (6/1)

Strict Press:
73x1 (5/10)

Rowing:
1k - 3:50.3
2k - 8:21.8

Running:
1mi - 7:06 (last time trial from early february)
10mi - 1:32:21 (5/5 broad street run)

Pullups:
Strict - 0
Kipped chest-to-bar - check, got this during the 2013 open before I'd ever done a kipped reg bodyweight
Kipped bodyweight - check

Strongman movements:
Atlas stone - 95lbx1, 3min AMRAP 75lbx17
Farmer walk - 270lb
Tire flip - 400lb
Yoke walk - 315lb
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Old 06-28-2013, 07:16 PM   #2
Krista Cortellini
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Re: Krista's Workout Log

6/24-26
rest

6/27
shankle complex - 3 clean pull, 1 hang squat clean, 2 split jerks
63lb
73
83
93
103 - first time putting 100lb+ overhead, ever. felt like I could have gone up but ran out of time

3m AMRAP burpees
46 - up from 43 a month ago and I am also 5lb heavier, go figure. my gym was doing a body composition challenge and this was one of the measurements. didn't participate in the competition this time around

pull-up work
2 pronated hangs
2 supinated hangs
5 ring rows between each set

6/28
yoke walk
175lb
225
275
325
345

15m AMRAP w/partner - turkish getup, 500m row
used 8kg, did 25 TGU
total 39 TGU
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Old 07-01-2013, 08:59 PM   #3
Krista Cortellini
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Re: Krista's Workout Log

6/29
squatting - first day of new format - liked it a lot! decided to go belt free and focus on best form

back squat peak of 1
103x3
123x2
153x1
163x1 peak

90% of peak do 6-7 rounds of 1 rep every 15 sec (including rest)
153x8 single rounds

67% of peak - 6-5-4-3-2-1 reps with 15 sec rest between sets
108

intro oly

snatch - shoulder pain-free success
35lbx3
40x3
45x3
50x2
55x2
60

clean and jerk
58lbx3
78x3
88x2
98x1
103x1
108x1*

6/30
oly
worked up to 54kg then failed 58kg 3 times grrrrrr. super tight from dancing 3 hours at our prom ha.

7/1
back squat peak of 1
103x3
133x2
153x2
173x1
193x1
208x1*

12min AMRAP of 10 burpees, 25 dubs
7 rounds even
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Old 07-02-2013, 05:36 PM   #4
Krista Cortellini
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Re: Krista's Workout Log

6/2
Hang snatch peak of 1
33lbx3
43x3
53x2
63x1
68fail x3
53fail
53x1
can I curse on here without getting booted? f my bum shoulder.

"midtown mile" - slightly over a mile time trial
7:11min
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Old 07-05-2013, 09:50 PM   #5
Krista Cortellini
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Re: Krista's Workout Log

6/3-4 rest

6/5
5k run - attempted a slow, easy pace 26:11 (8:26)
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Old 07-10-2013, 07:13 PM   #6
Krista Cortellini
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Re: Krista's Workout Log

6/6
squatting - belt-free

back squat peak of 1
103lbx3
133x2
153x2
163x1
173x1 peak

90% of peak do 6-7 rounds of 1 rep every 15 sec (including rest)
153x7 single rounds

67% of peak - 6-5-4-3-2-1 reps with 15 sec rest between sets
113

WOD
12-9-6-3 handstand negatives, strict pull-ups (used light band, pronated grip)
16:20

intro to oly
snatch - started light...tweaked shoulder at 63lb and stopped completely

clean & jerk
53lbx2
63x2
73x2
83x2
93x1
103x1
113x1* >=75% bodyweight - one of the requirements for CFCC JV competitive team

need to do some work on shoulders before oly every time I'm working out - coach E suggested strict press and bicep curls to tighten up my elbow flexibility...hoping this helps my shoulder some - also strict pushups at home

6/7 = death by norovirus strain and/or gluten exposure (drank 2 beers saturday)
6/8-9 = recovery from death by said issue

6/10
olympic lifting

warmed up with 10 strict presses @15kg, 5 muscle cleans, 10 front squats x 2 rounds

clean
35kgx3
40x2
44x2
48x2
51x1
51x1
53x1
53x1
55 fail
55 fail
45x3

WOD
1-2-3-4-5...AMRAP in 20 mins - clean (used 80% max = 103lb), muscle up (did band transitions with light band). loved this one until I ripped both 5th digit calluses. mad because I have been very diligent about hand care (or so I thought) lately.
8 rounds + 2 cleans

Last edited by Krista Cortellini : 07-10-2013 at 07:16 PM.
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Old 07-12-2013, 05:18 PM   #7
Krista Cortellini
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Re: Krista's Workout Log

6/12
warmup - 3 rounds of 6 bicep curls/side (20lb DB), 10 strict presses (33lb bar)
strongman - this workout was super fun

turkish getups - worked up to 12kg kb

seated sled pulls - 20ft
55lbx1
80x1
105x1
130x1
155x1
170x1
185x1
ripped down my entire middle finger, oooops!

9 min AMRAP (used 55lb suitcase, 20lb DB)
Right-Handed Farmer’s Carry x 50′
Right-Handed DB Thruster x 9
Left-Handed Farmer’s Carry x 50′
Left-Handed DB Thruster x 9

4 rounds + 25' of L-H carry
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Old 07-13-2013, 01:25 PM   #8
Krista Cortellini
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Re: Krista's Workout Log

just realized the last 2 weeks I've been logging "june" instead of july...whoops...that's what happens when med students go on summer break ha.

7/13
jv competitive team practice
20 min AMRAP
50 wallballs (14lb, 9')
50 DU's
40 box jumps (20")
40 TTB
30 CTB
30 burpees
20 cleans (100lb)
20 jerks (100lb)

total - 207
rx'd everything but skipped CTB and was directed to go to burpees instead of subbing something else. my calluses are cramping my style but honestly until I get a strict, pronated pull-up I don't want to be kipping that movement anyway. loved the workout...went through first 3 movements fast...TTB are getting much easier - I can string 3-4 consistently now. on the neg, grip was shot from the start and all the taping in the world can't help my rips right now

this new saturday workout is already fostering that team attitude again...it was flowing during the open and I've been waiting for something like this again! smart move
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Old 07-14-2013, 08:01 AM   #9
Krista Cortellini
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Re: Krista's Workout Log

7/14
squatting class - front squat triple

83lbx5
103x3
123x3
133x3
143x3
148x3
153x3
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Old 07-15-2013, 07:07 PM   #10
Krista Cortellini
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Re: Krista's Workout Log

7/15
back squat
103lbx5
123x3
143x3
163x3
123x3
123x3

my max for 3 is 188 but feel like I hit a squat plateau in the last couple weeks so going back to the basics!

half cindy - 10min AMRAP 5 pull-ups, 10 push-ups, 15 squats
used light band for pull-ups and did them all strict, light/mini for pushups
4 rounds + 5 squats

Last edited by Krista Cortellini : 07-15-2013 at 07:11 PM.
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