Viewing Single Post From: Kempie's Log

Viewing Single Post From: Kempie's Log
kempie	Oct 24 2009, 10:19 PM
Crossfit Disciple Posts: 1,058 Group: Members Member #21 Joined: April 26, 2006	Monday 21 September Work on weaknesses 3 rounds for time of Row 500m 10 hang power clean and push jerk, 135lb Goal was rows under 1:40 and each set of 10 to be unbroken Failed on both counts - rows were 1:34, 1:41, 1:47. Drills broken 10, 7/3, 5/3/2 11:27 A little disappointed but will be a good benchmark of improving movement efficiency Jumped in on a finisher Leon was doing after class 3rft 10 SDHP, 135lb 25 squats 2:38 - Ouch!! Thought that grip might be an issue but it was leg horsepower - squats ruined the last set of SDHP totally. Like that!! Tuesday 22 September Some deads - not CFSB, just seeing where I am at 100kg 140kg 160kg 180kg Fx200kg Fx190kgx3 180 (399lb) didn’t come off the deck last week so happy with that but 200kg is my 1rm so still have some work to do After class hit the partner version of “2 minute defense” again 10 rounds each of 1 power clean, 135lb 3 hang squat cleans, 135lb 2 overhead anyhow, 135 Run 30m Done tag team style As Rxed 7:07 (5 sec PB) Wednesday 23 September Hit a mod of today’s main page today - coincidentally had been planning on something Lynne’ish anyway 5 rounds Max reps push press, 135lb Max pull ups 10 back squat, 203lb 20, 26,10 19, 21, 10 12, 14, 10 12, 16, 10 11, 3, 10 Think this is gonna leave a mark for a while - that said, at least I’m going to be able to walk!! Leon opened up with 51 back squats!! Got a good groove on the push press - if I can find that dip after a power clean I may just have a respectable Grace time sometime soon! Friday 25 September 2000m row 6:41.3 (0.9 sec PB) This was THE MOST HATEFUL THING I have done to myself that i can remember. Was aiming for a 6:30 time and was on track till about 1200m then it all went downhill. Heart and lungs were working hard but nowhere near limit - legs have never hurt this much. Off the rower it took me nearly 10 minutes to make it 50 feet to the front door and the lawn outside. I want 6:30 but the thought of doing this again fills me with dread ... Saturday 26 September Sun is shining, had a decent night sleep but most importantly I don’t have to row 2km today - nothing can phase me!! Head to head with Leon on yesterday’s CF.com WOD 10 - 2 squat cleans, 63kg (139lb) 50 - 10 GHD sit ups (full ROM using stacked truck tyre’s) 11:54 - PB by 48 secs over last effort with parallel GHDSU’s After class did this week’s challenge Carry 1/2 bodyweight for 1 mile. Any drops are rewarded with 5 burpees before continuing. Wore 9kg (20lb) vest and carried a short bar loaded to 38kg giving me 47kg which is about a kilo heavy atm. Kept a steady dog trot the whole way with bar carried in high bar position with hands draped wide crucifix style - no drops at all. 10 minutes flat - happy with that Cheers, kempie
	Take a deep breath ... Now do it again! www.crossfitnortheastengland.com

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