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Old 04-04-2008, 06:41 PM   #1
Eva Claire Synkowski
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Join Date: Oct 2006
Posts: 346
Default ec

since im able to remember to post most days, im going to see if i can keep a log. goal is to keep a log for 2-3 months and see if i like it and actually track my progress differently/better than my current system of.... recollection.

me: f/6 ft/180#/27 yo

generally a crossfitting weightlifter, but some wks look more like a weighlifting crossfitter.

4 april 08
if: 15.5 hrs, broke at 1000

wod at 1700
p sn + sn bal - 60% (of snatch) x 3 sets: 75# (65%)
p cln + pp + j – 55% (of clean) x 3 sets : 80#
ohs- 80% of snatch x 2 x 3: 95# (83%)

then 'filthy fifty' with 20# wb, 45# pp, 1 pd swings, 24" box: 32.58
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Old 04-05-2008, 11:53 AM   #2
Eva Claire Synkowski
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Default 5 apr 08

if: 15 hrs, broke at 1300

wod at 0900

faux competition morning in prep for first oly comp next wk. ran through lifts with about 1 min rest in between (expect to have the lightest attempts in my wt class). all attempts successful, no pr attempts.

sn 100, 105, 110#
c&j 135, 140, 145#

resorted to pwr on most everything cause that's where im more confident.

you tube vids here:
http://www.youtube.com/view_play_lis...CA657EB22C7FCB

a bit disappointed to see my back isn't any more set than 6+ months ago. and im moving soooo slooooow.

than did:

bs - heavy single - worked up 180#
dl - 3 x 3 - 215, 225, 225#

and wanted to test bench press out of curiousity
95# x 5, 125 x 3, 135 x 1, 145 x 1, 150 x 1
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Old 04-07-2008, 05:07 PM   #3
Eva Claire Synkowski
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Default 6 apr 08

rest day

if: 18 hours, broke at 1300
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Old 04-07-2008, 05:09 PM   #4
Eva Claire Synkowski
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Default 7 apr 08

no if

wod at 1700

fs - 5 x 3 - 125, 125, 130, 130, 135#
pp - 5 x 3- 115, 120, 125, 125, 130# x 2 failed at 3rd rep
dl - 2 x 5 - 205, 205#
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Old 04-07-2008, 06:38 PM   #5
Leo Soubbotine
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Good luck at your meet!
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Old 04-07-2008, 06:39 PM   #6
sarena kopciel
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Yeah EC good luck on OUR meet. See ya Sunday!
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Old 04-08-2008, 05:12 PM   #7
Eva Claire Synkowski
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Default 8 apr 08

hey, thanks leo! im not going for any new numbers. im assuming ill be a bit nervous, so really just hoping to hit all 6 lifts.

to you too, sarena!

if: 15 hours, broke at 1200

wod at 1700

sn balance - worked up to heavy single - 75 x 2, 85, 95, 100, 105, 110#
sn - heavy single - 110#, attempted 115 once - pretty close miss

then

50-40-30-20-10
double unders w/
5 - 4 - 3 - 2 -1
135# cln&jk


11.26

couldn't buy a double under, despite the new buddy lee jumprope.
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Old 04-09-2008, 05:52 PM   #8
Eva Claire Synkowski
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Default 9 apr 08

no if. i think i may try dropping freq of IF, and attempt couple longer fasts 2x/wk only.

wod at 1700

not exactly sure why i bother to try to wo on little sleep. its always an unproductive, frustrating experience.

planned on doing a few mod heavy c&j doubles.... 1 set at 115#, then bailed at 125#. no mental focus.

then went for the CA metcon:
3 rnds
20 kipping pull-ups
20 KB swings
20 GHD sit-ups


eternal blister started to rip open at pull-up rep 48. finished with ring rows. 1.5 pd for swings.

15.25

bleh.
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Old 04-10-2008, 05:09 PM   #9
Eva Claire Synkowski
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Default 10 apr 08

rest day

if: 22 hours, broke at 1930

first time over 19 hours. not that bad.... but also a rest day.
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Old 04-11-2008, 04:44 PM   #10
Eva Claire Synkowski
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Default 11 apr 08

no if

wod at 1700

keeping things light in prep for sunday

extended warmup:
2- 400m jogs

then cycled through (15 reps):
dislocates x 3 (pvc)
ohs (pvc) x3
good mornings (pvc) x3
pushups/25# plate weighted pushups/ring dips
ghd back extensions x3
ring rows x3
(this blister will heal!)
leg swings x 3
situps/KTE/ghd sit-ups



then

ohs 3 x 3 - 95#
hang sn + sn - 70% of sunday's opening lift x 2 x 3 - 70#
hang cln + cln + jerk - 70% of sunday's opening lift x 2 x 3 - 95#

then slow 1.1 mi loop to burn off some nervous energy - 7.30

on another note - can lululemon start making singlets?
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