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Kempie's Log
Topic Started: Jun 7 2006, 03:28 PM (15,149 Views)
kempie Jun 7 2006, 03:28 PM Post #1
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[ * * * * * * * * * * ]
 Working off Coach Rut's page

Rounds of 10,9,8,7,6,5,4,3,2,1 Reps.

DB Burpee/ Hang Squat Clean/thruster (15kg dumbbells)
Pull-ups
Ball Slams (Subbed db swings w 15kg bell for twice the reps)

Time as modded 20:43

Killer workout
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kempie Jun 8 2006, 02:36 PM Post #2
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 Courtesy of Coach Rut

99lb thrusters otherwise as Rx-ed: 6:18 (30 some secs off PR)

Painstorm XIV tomorrow

Cheers, kempie
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kempie Jun 9 2006, 03:42 PM Post #3
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 Painstorm XIV - The Wedding Gift
http://www.crossfit.com/discus/messages/25/25075.html

53:38 with mods highlighted below

800m run
50 box jumps (20" box)
400m run
25 push press (99lb bar)
200m run
12 hspu (kick up with 2-3 sec hold, shoulder still not happy with these)
400m run
25 pull ups
800m run
50 Beck's burpees (No mod - first time I have done these in anger - they suck!!)
400m run
25 swings
200m run
12 thrusters (99lb bar - but it seemed like 199lb. Took about 2.5 mins just staring at the bar before I could get into these)
400m run
25 Hang power cleans (99lb bar)
800m run
100 single db power snatches (50lb)

Until next time guys, it's been fun.

Cheers, kempie
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kempie Jun 13 2006, 08:04 PM Post #4
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 Five rounds for time of:

Row 250m

15 push-press w/45kg

15 swings w/55lb

13:53

Notes:

All p/press shoulder in ear at top and worked on staying flat footed

All swings overhead with arms straight, also focus on staying flat footed

Thoughts:

Will add in 15 box-jumps per round next time I do this.

Cheers, kempie
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kempie Jun 14 2006, 03:09 PM Post #5
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 Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

As Rx-ed 10 rounds and 9 HSC

Limited by my grip but still a smoker.

Cheers, kempie
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kempie Jun 15 2006, 01:13 PM Post #6
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 Thoughts and prayers with Daniel and his friends and family.

"Daniel" as rx-ed 22:47

50 pull-ups
run 400m
21 thrusters, 99lb
run 800m
21 thrusters, 99lb
run 400m
50 pull-ups

Cheers, kempie
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kempie Jun 16 2006, 01:34 PM Post #7
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 Courtesy of Coach Rut:

Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
Box Jump X 20 reps

As rx-ed 9:52
bw 89 kg
bar weight 90kg
box height 20"

Real smoker Coach!

Cheers, kempie

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Red Jun 16 2006, 05:36 PM Post #8
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 hi kempie,

Think I will try that one tonight ;)
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kempie Jun 19 2006, 08:15 PM Post #9
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 Have used this one in my Fit-balls class before with pretty good effect so pulled it out of the hat for a session with a couple of trainer friends of mine. I am finding that with a little ingenuity you can CrossFit anything!!



Rounds in 20 mins of
5 gym-ball pikes
5 burpees
5 weighted sit-ups (10kg)
10l/10r walking lunges

10 rounds and 5 pikes

Cheers, kempie
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kempie Jun 20 2006, 08:48 PM Post #10
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 "Barbara"

Nearly DNF'ed round 4 and didn't even bother starting 5

4:42, 5:32, 6:07 and 7:34

Highlights - got 19 straight pull-ups on first round (PR by 2) not quite straight arm at bottom but close and all head above bar. Sit-ups all unbroken (unanchored w/ hands sliding along floor) and all squats unbroken.

Lowlights - just felt sluggish and weak all through. Maybe a little long between meals but I have neglected my bodyweight work and it showed. Nowhere near Pukie as strength endurance faded first.

Solution - start doing the CF warm-up!!

Cheers, kempie
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Davie Jun 20 2006, 09:55 PM Post #11
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Awesome!!!
[ * * * * * * * * * * ]
 Well done on the Pull-up pr mate!
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kempie Jun 21 2006, 02:21 PM Post #12
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 Getting back into the bodyweight drills after my wake up call with Barbara yesterday

5 rounds of Cindy w 20lb rucksack in 7:42; then

5 rounds of Cindy (bw only) in 6:48

All drills full range w/ press-ups done on handles for greater depth. Pull-ups and squats unbroken, press-ups had some slight pauses.

Wait 5 minutes then

Row 1000m in 3:15.7

First time I've done that distance so PR but pretty happy with it. Think 3:10 should be doable in the next couple of months.

Cheers, kempie

PS Thanks for the up Davie, I appreciate it mate!!
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kempie Jun 22 2006, 03:19 PM Post #13
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 Helen - on tmill but otherwise as Rx-ed 8:44

Exactly the same as my last two scores (tied PR). Faster runs, swings all unbroken and pull-ups 11,1/ 6,5,1/ and 4,4,3,1

Also, earlier did the MMA power clean/ press-up combo

5 rounds for time of

10 hang power clean, 99lb
15 press-ups

7:38

HPC's showed me that I rely way too much on an explosive dealift to accomplish regular cleans. Lots of work from the hang for me! But the reason I did this WOD in the first place was as a fun way to get the days press-ups in.

If it doesn't rain this evening will take my rings out for a play before running club tonight.

Cheers, kempie
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Davie Jun 22 2006, 03:24 PM Post #14
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Awesome!!!
[ * * * * * * * * * * ]
 I had forgotten all about that MMA workout, might hit it this week.

Ive been checking out Gym Jones this week and was wondering if you have any workouts that you would recomend mate?
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kempie Jun 22 2006, 05:17 PM Post #15
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 Short or long mate?

While you think about that, here are a couple of quickies?

Jonescrawl

10 deadlift w 185lb
25 box-jump, 24"

Jonestown sprint
15 and 10 rep rounds of
bur-pulls
push-press w/ 65lb
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kempie Jun 27 2006, 02:51 PM Post #16
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 Group workout


CFWU 3 rounds


5 rounds of

Row 250m as the timing station

DB swings, 50lb

Knees to elbows


That hurt, think I got about 160 swings in throughout this session. Hams telling all sorts of tails at the moment.


Cheers, kempie
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kempie Jun 28 2006, 03:33 PM Post #17
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 Warmed up with 6 rounds of Cindy then did SSDC Push-Press and box jumps. 46 and 26 respectively. Chuffed with the push-presses and not unhappy with the box-jumps either.



Cheers, kempie
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kempie Jun 29 2006, 12:22 PM Post #18
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 Complete as many rounds in twenty minutes as you can of: 21 Jumping pull-ups 65 pound barbell Thruster, 15 reps Post rounds completed and any thoughts or analysis regarding the jumping pull-up to comments. Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you... [Workout Of the Day]

Finally got to this. Gorgeous day in London so did it outside with jumping ring pull-ups and burpees subbed for thrusters.

As modded 8 rounds even in 20:04.

Awesome travelling wod, will put this in the little black book.

Will get to the SSDC of the day as well as some swing row comparisions after lunch

Cheers, kempie
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kempie Jun 29 2006, 02:58 PM Post #19
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 As promised, did todays Sumo Deadlift High Pull SSDC this pm with 35kg and got 32 reps then followed up with the requested row/ swing comparisons.


DB swings w/ 16kg (35lb) 41 reps

DB swings w/ 24kg (54lb) 37 reps

Row (damper setting 5) 32 calories


Allowed 2-3 mins between each attempt and went all out to give the best values for comparison. Will note that I have never done swings with the 16kg before and there was a bit of a learning curve as I really had to pull it down hard to get any sort of re-cycle rate. Also, all swings well above head height (although not vertically overhead).


To finish re-did yesterdays push-press challenge w/ 35kg (77lb) and got 41 reps


Cheers, kempie
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kempie Jul 19 2006, 10:43 AM Post #20
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 One of only two workouts while in Oz. Did a ME deadlift/ clean and press session with Don Stevenson from CF Australia. First time I have had heavy weights to play with so worked up to some singles

140kgx2, 150kgx2 (PR), 160 x1 (PR), 165x1 (PR) and then backed off a bit to work on form before doing 150 and 160 again

Clean and press worked upto 60kg before cycling down to 40 and practicing form

Only other WOD was a group session where we were put through a morbidly obese Helen

3 rounds of

Run 800m
30 swings (20kg)
30 pull-ups (mix of dead hang, squirm and jumping)

in 20:47

Good times with a good crew
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