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Old 05-21-2009, 04:12 AM   #221
Marianne Urbanski
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Re: Marianne's log

Thanks Laura, it looks like it will stay open and stay crossfit!!!!!

Yesterday I did a "shoulder sensitive Cindy" because my shoulder has really been acting up:

20min, AMRAP
5 ring rows
10 push ups
15 squats

20 rounds+ring rows!

Today went to the Powerbarn and did some snatch work.. That lift freaks me out. I just don't do well with weight overhead and going into that squat position. My shoulders felt weak and I just suck at it!

WOD today at Powerbarn:
100 thrusters for time (30#/45#)

I did it in 3 sets: 50/30/20: time=4:56

then did deadhang work at home: 3/3/2/2/3
that's all for today... now back to work!
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Old 05-21-2009, 06:57 AM   #222
Nancy Cohen
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Re: Marianne's log

Hi Marianne,

Nice deadhang work! And I like your new avatar too!
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Old 05-22-2009, 10:14 AM   #223
Christin Street
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Re: Marianne's log

100 thrusters for time? OUCH! Nice job Marianne!
Love that new avatar!!
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Old 05-22-2009, 11:42 AM   #224
Marianne Urbanski
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Re: Marianne's log

100 thrusters was actually a good one to remember when I don't hav much time--can even do this with dumbells when I am travelling...

Today's posted workout at the Powerbarn:
21 - 15 - 9
Hang Power Snatch (65#/95#)
Push Ups
Box Jumps (20#/24#)


My shoulder was really stiff in the beginning and because it has been really acting up lately, I went really light for the snatch.. I started at 33#, but increased to 45# after the first round.. not bad since in March at the oly lifting competition I maxed out at 58(pressed it, so it didn't count, but I did get it overhead)... I did get 53 as my PR then so I guess 45# wasn't so bad to use today!

Snatches make me crazy and my shoulder really doesn't like any 'weight' over head.
my time 7:47

then I did some dead hang practice at home... 4 (the last one was really ugly with me moving my legs around like a bug!)/3/2/2/3. I am trying to get my shoulder stronger with the dead hangs so I can get back to doing kipping pullups again soon!

off to the boat this weekend. It doesn't look like very nice weather here in CT.. Sorry I will miss the qualifiers up in Albany, but I just can't miss the "dock party" as we begin the summer in CT!!
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Last edited by Marianne Urbanski : 05-22-2009 at 11:51 AM.
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Old 05-22-2009, 06:49 PM   #225
Carter Jee
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Re: Marianne's log

hi marianne!!

stopped by your log to say hi!!

saw your post on christin's log bout if doing a gymnastics cert...

I highly recommend it, it was the best money I spent this year. Tucker and his crew will take care of you and show you how to scale every single movement!!

btw... love your pike pushups... i'm doing those too!!

carter
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Old 05-26-2009, 02:02 PM   #226
Marianne Urbanski
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Re: Marianne's log

Quote:
Originally Posted by Carter Jee View Post
hi marianne!!

stopped by your log to say hi!!

saw your post on christin's log bout if doing a gymnastics cert...

I highly recommend it, it was the best money I spent this year. Tucker and his crew will take care of you and show you how to scale every single movement!!

btw... love your pike pushups... i'm doing those too!!

carter
Thanks Carter.. I am actually registered for the gymnastics cert in CT in Oct!! maybe I will be able to get my feet off the bench and up against the wall for HSPU!! Thanks for "stopping in"!

I have been a very "bad" crossfit girl this holiday weekend. I love being on my boat, but the atmosphere is not very conducive to zone and workouts!! I did a lot of "12oz" wine curls and I ate.. well.. just "bad" stuff!!
Back on track today!!

My gym did the workout posted from last week:
Row 500m
30 BW Bench Press
Row 1000m
20 BW Bench Press
Row 2000m
10 BW Bench Press
Scale BP as necessary, probably somewhere around 75% of 1RM.


My 1RM for BP is 100, so I scaled to 75# today.. I have never rowed even 1K before, so do do 1K and then 2K was pretty good for me. I was working on my form, but .. I think it is going to take practice.



overall time: 27:17
My 2k was just under 10min, which I thought was pretty good for a first time through after all those benches! The bench press was really hard for me. I had to do them in very small sets of 3-5!
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Old 05-26-2009, 03:25 PM   #227
Nik Nichols
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Re: Marianne's log

You were talking about shoulder strenth for pullups. DB shoulder press alternating sides will help in this area.

100 thrusters sound mean. Just the sound of it!
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Old 05-26-2009, 03:41 PM   #228
Amber Mathwig
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Re: Marianne's log

Mere,

Good work lately! Rowing is much funner than running, don't you think? Which gym is hosting the gymnastics cert? I don't see it on the main page. In fact I don't see much of anything for the East Coast on the main page over the summer and fall.

So.....when are all the hot CF chicks getting together to do 12oz curls on your boat? I'll cook yummy paleo treats!
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Old 05-27-2009, 02:23 PM   #229
Marianne Urbanski
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Re: Marianne's log

Quote:
Originally Posted by Nik Nichols View Post
You were talking about shoulder strenth for pullups. DB shoulder press alternating sides will help in this area.

100 thrusters sound mean. Just the sound of it!
Hey Nik: I was watching that on the journal and I might try them. The other article about the "stuck shoulder" sounded just like what I have. When I rotate it back and up (like trying to hold the back squat bar in a low position), it is the worst. The clavicle is just stuck! It has been better this week because I didn't do anything over the weekend. kipping Pullups really kill it.
The thrusters were only 30# so I banged them out. Now... for the 65# thrusters in FRAN?!! They suck big time!

Quote:
Originally Posted by Amber Mathwig View Post
Mere,

Good work lately! Rowing is much funner than running, don't you think? Which gym is hosting the gymnastics cert? I don't see it on the main page. In fact I don't see much of anything for the East Coast on the main page over the summer and fall.

So.....when are all the hot CF chicks getting together to do 12oz curls on your boat? I'll cook yummy paleo treats!
Amber: I actually liked the rowing because it really felt pretty good on my shoulder and I feel that I get a better "all round" workout in. I did find it boring though! I don't have a rower, but it would be something to think of when I design my gym some day!
You are on for the "curls" on the boat.. For the paleo treats.. remember I am a veg head!! do check out USA gym in Berlin CT --affiliate page in CT --you will see the cert there.

I was alone (again) at my gym doing the posted WOD..
We did a fun warm up with
3 rounds: 30# 7 Bear complex, 50 jumpropes!

then WOD:
5 rounds for time:
10 Deadlift (135#/185#)
15 Wall Ball (14#/20#)
20 Box Jumps (16″/20″)
25 Sit Ups
I did it as prescribed for women: 22:39


The wall ball is definitely getting better!!! I was at the 9' mark for almost all of them and I was doing them broken: 10/5 (this is REALLY good for me!) !

Deadlift: 5/5, everything else unbroken.
this one really kicked my butt!
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Old 05-27-2009, 03:28 PM   #230
Nik Nichols
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Re: Marianne's log

Sounds like you had a really good workout. Glad to hear it, and rx'd good job.
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