Viewing Single Post From: Kempie's Log

Viewing Single Post From: Kempie's Log
kempie	Oct 24 2009, 09:38 PM
Crossfit Disciple Posts: 1,058 Group: Members Member #21 Joined: April 26, 2006	Sunday 30 August Back from holiday, training at home today so tested out a different strategy on an old favourite Mini Angie 50 pull ups 50 press ups 50 sit ups 50 squats Total - 6:34 (PB by 11 secs) Pull ups 35/5/5/5 - 1:41 Press ups 15/15/10/5/1’s - 1:58 Sit ups - 1:49 Squats - 1:06 Happy that I didn’t hit total failure with pull ups after a near max set (would have been a PB set 10 days ago) compare to earlier in the month 6:45 - PB by 17 secs - 2:05/ 1:50/ 1:40/ 1:10 Monday 31 August 3 rounds Run 400m 15 thrusters, 95lb 15 pull ups 10:28 12-9-6-3 Deadlift, 315lb HSPU (press width - measured and marked) 7:59 Have done 12-9-6 @ 300 and wide grip HSPU in just over 6. So a little slow but I’ll take it for now. Tuesday 1 September Lizzie - from CFSB (EDIT - oops thats CFFB) 12-9-6-3 Power clean, 185lb Ring Dips 4:22 Bit of an unknown with this volume of heavy power cleans. In future can push this harder but nice little WOD. Maybe go 15-12-9 at this weight too. The Volkswagen - from CFSB (EDIT - double oops, so’s this ...) 21-15-9 Bench press (BW = 198lb) Pull ups 10:29 - 2:54/ 3:39/ 3:56 Started conservatively I thought with 7’s. 2nd round was a 5 then 3’s and 2’s. Last round got to singles. This time included 2 fails that I had to roll to hips before standing up and lifting back onto the rack. Fun bruises sure to follow. Pull ups all unbroken. Next time would start with quick 4’s to get the job done faster Thursday 3 September Something from Leon’s twisted mind 21-15-9 Swing, 25kg Pull up SDHP, 30kg 4:55 Short breaks in 2nd and 3rd rounds of pull ups 5/5/5 and 5/4 otherwise unbroken. Very grippy and a sneaky breathy beast too. Happy with that Also knocked out about 6 full ROM HSPU’s (on paralettes) throughout the evening. Gonna aim to get 10 a day for the next few weeks Friday 4 September A little challenge WOD from a bunch of guys on the CF.com boards 2 rounds 7 bear complexes @ 62.5kg/135lbs 15 ring dips (strict) 2 rounds 7 sdhp @ 62.5kg/135lbs 30 double unders - 1 bear complex = power clean, front squat, push press, back squat, push press. - front/back squat & push press can be performed as a thruster. - barbell can rest anywhere but on the floor, if you drop it there’s a penalty of 20 air squats - no kipping allowed on the ring dips - let’s try to keep those elbows high on the sdhp’s ! 11:40 - weighted elements not a problem, ring dips 10/5 first round then 3’s for the second. Doubles like a big contorted tuck jump with mad flailing arms spinning but I got all 60, one at a time Sunday 6 September One of the few heavy girls I haven’t done yet Heavy CTB Helen 3 rounds Run 400m 21 swings, 70lb 12 CTB pull ups 9:58 - 3:05/ 3:10/ 3:43 Runs all between 1:45 and 1:55, swings all unbroken. Pull ups managed in rounds 1 & 2 with chunks of 4. Got 4/3 in round 3 then doubles and singles Happy with that - Rxed Helen PB is 8:24 Cheers, kempie
	Take a deep breath ... Now do it again! www.crossfitnortheastengland.com

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