Viewing Single Post From: Kempie's Log

Viewing Single Post From: Kempie's Log
kempie	Oct 24 2009, 09:26 PM
Crossfit Disciple Posts: 1,058 Group: Members Member #21 Joined: April 26, 2006	Monday 17 August Fran 21-15-9 Thrusters, 95lb Pull ups 3:39 (3 sec PB) 21/ 15,6 - 0:43/ 0:50 15/ 10,5 - 0:40/ 0:40 9/ 9 - 0:29/ 0:17 My last effort in November was - 4:02 - 0:39/0:55 0:36/ 0:46 0:28/ 0:39 Had a plan going in and stuck to it. 25’ walk to wall and back after each break on pull ups. First walk way too relaxed (12s) but the plan worked and things kept moving. Generally pretty relaxed effort with casual transitions and thrusters were steady rather than raced. Likewise, pull-ups could be faster - will have to play around and see if shorter sets of faster pull ups increase overall output. Lots of gas left at the end - figure I’ll have to be close to 3 mins before metcon comes close to being a limiting factor. Will throw up a vid later to see if anyone has additional or alternative suggestions to maximise output PS here’s the vid http://www.vimeo.com/6161088 Tuesday 18 August No inspiration or mojo so just rolled with the CFNEE WOD Leon had left for the crew 21-15-9 SDHP 100lb 42-30-18 Air squats 3:16 Wednesday 19 August CFNEE WOD again 5-4-3-2-1 Hang Squat Cleans, 165lb 30-25-20-15-10 Press ups 5-4-3-2-1 Box jumps, 38” 6:15 - all about press ups but even they kept moving. Box jump must be close to if not a PB as well. So long as I didn’t get too close to the box, they went well. Thursday 20 August Grace - squat clean thruster 4:00 Friday 21 August Crunched my foot today so all planned training went out the window - decided to have a pop at a max set of pull ups First set was 35 (PB by 4) 5 minutes later I managed 27 which was better than expected. After class I chalked up and managed 37 (new PB by 2) Goal to get 50 by the end of the year. Off to Tuscany tomorrow morning - see you all in a week Cheers, kempie
	Take a deep breath ... Now do it again! www.crossfitnortheastengland.com

Kempie's Log · Log your workouts here!