Viewing Single Post From: Kempie's Log

Viewing Single Post From: Kempie's Log
kempie	Jul 20 2009, 10:16 PM
Crossfit Disciple Posts: 1,058 Group: Members Member #21 Joined: April 26, 2006	Monday July 20 Power Cleans 1-1-1-1 90kg, 100kg, 102.5kg, Fx105kg, 105kg the 3x100kg and 5x90kg Push Press 3-3-3 80kg, 90kg, 90kg “Jackie” Row 1000m 50 thrusters, 45lb 30 pull ups 7:30 - 3:20/ 1:33/ 2:37 Strong row, unbroken thrusters then stupidly started with a quick 10+5 on the pull ups. Should have started and stuck with 5’s or 6’s all the way through Tuesday July 21 10-1 rep rounds of Pull ups HSPU’s (Press width) 11:26 3:00 min rounds Row 500m then max rep 95lb squat cleans in remaining time 1 min rest Row 500m then max rep 95lb SDHP in remaining time 1 min rest Row 500m then max rep box jumps 24” in remaining time 14 squat cleans 35 SDHP 15 box jumps Nasty!! All rows between 1:41 and 1:46 - wanted to be able to get off row and get to work. Try for 1:40’s in future Wednesday July 22 Row 300m x 3 with 1:30 rest between efforts 50.1, 51.7, 53.4 Max pull ups 31 (PB by 1) Had a go at “Gwen” with 60kg - legs were still smoked from rowing - will get it tomorrow Our guys did the same WOD running through the rows in pairs side by side. A little later one of our guys needed a partner so I jumped in for another pop. Got 49.0 which is a definite PB and also had the instantaneous speed down below 1:20 for the first time ever. Dreading but looking forward to a new assault on 500m soon. Thursday July 23 Push presses, push jerks and split jerks from 40kg up to 70kg Squat clean and split jerks from 70kg - 80kg After the 300m row yesterday I’ve been planning on doing a 500m sometime soon. Leon stated the bleeding obvious and said that there was no time like the present. Faced with that unassailable truth I strapped in and went at it 500m row in 1:23.6 (PB by 3.2s) http://www.vimeo.com/5735652 That was pretty much all I did ... Saturday July 25 Day 1 of Oly cert with Coach B at Basix Gym. Lots and lots of OHS with PVC - jumped in on a lunchtime WOD with Sage B and Lil Red. Helen in 8:13 (PB by 29 sec) Sunday July 26 Day 2 of Oly cert. Lunchtime lifting under Coach B's supervision. Worked up to a snatch PB of 72.5kg - more capacity to tap which I will try to access this week Cheers, kempie Edited by kempie, Jul 27 2009, 10:27 PM.
	Take a deep breath ... Now do it again! www.crossfitnortheastengland.com

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