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kempie Jul 6 2009, 09:08 PM
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Crossfit Disciple
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 CFSB Cycle 4 Week 1

Monday July 6

Back Squat - just range finding for triples today. Will target my sets next week to hit 325 a little easier
5x45lb
5x133lb
3x221lb
3x243lb
3x265lb
3x287lb
3x309lb
3x320lb (~145kg)

After class one round of
“Fight Gone Bad”
144 total as Rxed

All out - couple of stumbles on box jump and a couple of breaks on push press and SDHP. Still managed about 30 at each station with 20 cals on the rower to finish. Happy with that

Tuesday July 7

Deadlifts
5x188lb
5x265lb
3x331lb
3x375lb
3x420lb (PB)

Couldn’t motivate myself to do something afterwards. Some Oly work tomorrow then something short and snappy - maybe off today’s CFNEE menu (See Lee’s post)

Thursday July 9

Squat clean and split jerks

3x1x40kg
3x1x50kg
3x1x60kg
3x1x70kg
3x1x80kg
3x1x90kg
100kg (PB for squat clean and jerk - little press out)

6x1x80kg split jerk

Then later had a pop at the affiliate team WOD with Leon, one of the Thai coaches along with a trainee stepped up to be our ladies

13:05 - all mens weights were Rxed, the ladies ball was a little light (12lb) and they rolled with 20lb dumbbells. The first 2/3 of the WOD were nothing too special - finishing with 30 deads at 225 was just nasty!!

Friday July 10

Front Squat
Range finding for triples
5x180
3x225
3x270
1x293 - might have got a triple fresh but not today - PB for 1

Back Squat
16x250 - PB but was aiming for 20 until had a back spasm coming up out of the hole. Managed to stand and rack it but skipped planned met-con. That will do for the moment.

Cheers, kempie

Edited by kempie, Jul 10 2009, 10:14 PM.
Take a deep breath ... Now do it again!
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