Viewing Single Post From: Kempie's Log

Viewing Single Post From: Kempie's Log
kempie	Oct 24 2009, 09:14 PM
Crossfit Disciple Posts: 1,058 Group: Members Member #21 Joined: April 26, 2006	Monday 10 August Back squats 5x60kg 5x80kg 5x100kg 4x120kg - back spasm again - sub maximal loads, modest reps and no perceptible form break down. Confused - think I’m gonna skip em for a while and sub in power cleans, OHS or something Hit an old favourite that wasn’t gonna bother the back 5 rounds 5 press, 95lb 10 push press, 95lb 15 push jerk, 95lb 12:13 - PB by 1:04. Happy with that!! Tuesday 11 August Jumped in with Lee when he was the only one who showed up at 7pm Murph (no vest) in 34:23 - don’t have a previous time for Murph unweighted so no PB but the benchmark is set. Wednesday 12 August Death by pull up 16 rounds + 16 pull ups (got 17 but the minute had ticked over by the time I was off the bar) - total of 142 pull ups Up from 13+8 (99 pull ups) last time. Up to 15 was unbroken this time round. Happy with this. Thursday 13 August 10 rounds Row 305m in one minute or less Rest one minute 10 HSPU’s for every time you fail to complete row within minute - to be completed immediately on completion of final row Having completed 10 rounds at 300m about 2 weeks ago I increased target by 5m. Tiny change but definitely made a difference. Managed to complete all in the time but had to go to a very dark place for the last couple of rounds - 310m next time is going to be awful. Friday 14 August CFNEE Welcome - Extended Re-mix 21-15-9 Swings, 25kg Burpees Ring dips 6:12 Cheers, kempie
	Take a deep breath ... Now do it again! www.crossfitnortheastengland.com

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