Viewing Single Post From: Kempie's Log

Viewing Single Post From: Kempie's Log
kempie	Oct 24 2009, 09:56 PM
Crossfit Disciple Posts: 1,058 Group: Members Member #21 Joined: April 26, 2006	Monday 14 September Tentatively tested the waters with back squats today - my last two efforts resulted in a back tweak and a couple of weeks off the heavy stuff. I recently read an article by Kelly Starrett about not being the guy who locked his back into extension as you descended into a squat. Something rang a bell with that so today I locked everything down before initiating the descent. Managed multiple sets up to 120kg (265lb) without any hint of a problem. However the video showed that depth was parallel at best and mostly high. Also hip drive felt a little different. That tells me that I relied on some buttwink and laxity at the bottom of the squat to get any deeper - definitely a logical answer to why things on occasion did not play nicely Will work Rip’s stretch with elbows inside knees and groove some light squats a few times a week will I can make legit depth. Afterwards a quick little metcon hit with 5 rounds of “Easy Mary” 5 rounds 5 HSPU (press width) 10 pull ups 25 squats 6:45 (last time I did 5 rounds was 18 months ago in 8:43 and that would have been with wide HSPU’s. More recently did just short of 12 rounds in 20 minutes. Progress still) Pull ups unbroken, squats got faster as things went on. HSPU’s harder than they should have been and def limiting factor this time round. Going to use this and 5 rounds of Nate as playtime WOD’s every week or so to sharpen these drills up Tuesday 15 September A semblance of CFSB Deads 3x40kg 3x80kg 3x120kg 3x162kg (355lb) Fx180kg Fx170kg 2x3x162kg 10x141kg (310lb) I’m hoping this will spin up quickly - took all I had not to spit the dummy Than after class did a challenge posted by some buds on the .com boards AMRAP 20 6 Burpee pull-ups (chest and hips touching floor - to chin over bar) Bar height: at least 5” above reach 3 Inverted burpee HSPU´s (shoulders and butt touching floor - to handstand - to top of the head touching floor - press back to full lockout) 12 rounds - used rings so we could get full height requirement. Inverted burpees suck Some of these guys have no experience programming so I guess there s gonna be the occasional train wreck. Guess this fits in with a theme of unknown and unknowable. Wednesday 16 September Another special one from the Bullfrog at CF Monterey 10 - 2 power cleans, 185lb 20 - 4 CTB pull ups 8:58 - wanted sub 10 so happy with this. In the mix it was all about managing the grip but after it was all over this had a nasty metcon sting in the tail. CTB 5’s in round 1 then pretty much all 4’s till the end. PC’s were doubles with a 5 sec rest between doubles. Fun stuff!! Thursday 17 September Hit 2 of the 3 WOD’s from the upcoming CF Ireland Invitational this weekend 7 rounds 7 OHS, 45kg (99lb) 7 pull ups 7 wall ball, 20lb 10’ 6:23 - breathy but could go faster with a little loosening up. This was shoe horned in before class Then after class 3 min AMRAP ground to overhead anyhow, 75kg (165lb) 18 reps - wanted 20 but didn’t have the time in front of me and thus didn’t push the last few as I could have. Leon blasted this and got 30 in 2:52 - the man is a monster!! Friday 18 September Planned on the weekly challenge which was 8 rft 6 db thrusters, 2x20kg 6 burpee/ snatch combos, 40kg Started this and finished it but must have gone walkabout in the middle as it took 11:25 ... Cr4p WOD but for prides sake I’m gonna hit this again tomorrow - should be sub 8 for sure Needed something meaningful after that so jumped on the CFNEE WOD tonight 10 rft 5 deadlift, 100kg 60 single unders 7:57 - skipping was OK but needs a little practice, deads fast and smooth. Not quite as breathy as I expected Saturday 19 September Re-match this morning on that silly WOD from yesterday Did 6 rounds instead of 8 6 DB thrusters, 2x22.5kg 6 burpee bower snatches, 40kg 6:23 - much better than 8 rounds in 11:30 odd A real WOD in the evening - modded from CF Jax’s Sophia 10 - 1 Hang squat clean/ thruster, 115lb 15- - 15 Single unders 14:35 Went from hang as was doing at home with no full sized discs. Was meant to be 50 - 5 double unders but I am keeping them for skill practice at the moment
	Take a deep breath ... Now do it again! www.crossfitnortheastengland.com

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