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Kempie's Log
Topic Started: Jun 7 2006, 03:28 PM (15,168 Views)
kempie Jul 19 2006, 10:44 AM Post #21
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Crossfit Disciple
[ * * * * * * * * * * ]
 Monday 17 July

First session back - this week will be a ramp-up before a couple of months of Black box work

5 rounds for time of

15 dbell swings, 50lb
10 push-ups

4:06

Also 6 sets of 10 pull-ups throughout the day
Take a deep breath ... Now do it again!
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kempie Jul 19 2006, 10:45 AM Post #22
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 Tuesday 18 July

Day two of my ramp up week after two weeks of excess (in all things but training)

Mod version of the row bench WOD

3 rounds for time of
Row 500m
21 push-ups

8:24

Also did 5 sets of 10 pull-ups through-out the day
Take a deep breath ... Now do it again!
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kempie Jul 19 2006, 03:16 PM Post #23
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 Rounds in 20 mins of:

15 push-press, 77lb
15 swings, 55lb
15 SDHP, 77lb
Row 250m

Managed to get 5 rounds and 15 pp in 19:43. Next time I do this, I want to get better than 6 rounds. Think 7 is doable but would have to be storming.
Take a deep breath ... Now do it again!
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kempie Jul 20 2006, 03:11 PM Post #24
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 Going to get some strength work in twice a week. To start off did 5*5 weighted pull-ups and push-press. Doing deads and squats on Mondays.

Pull-ups (neutral grip)
5*30lb
5*40lb
5*45lb (just!)
4*47.5lb
5*40lb

Push-press

loaded up 55kg thinking that it would be cake, but with emphasis on proper rack position it just didn't happen so cycled down.
5*35kg
5*45kg
5*50kg
5*55kg
5*60kg (last rep stalled 3/4 way up and had to press it to lockout)

Thoughts: I have never really emphasised the proper rack position with elbows up and bar resting in throat until trying it last week training with Don Stevenson in Sydney. Taking the time to cycle down and get it nailed before moving up again was a very good idea. No flexibility issues and I now feel really comfortable with it. Should be able to start next time with 50kg and move up from there.
Take a deep breath ... Now do it again!
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kempie Jul 21 2006, 03:17 PM Post #25
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 Painstorm XV - "Dumbbell Hell"

Felt a little toasty before this and really didn't want to but figured I would need a week or so to recover before I have to start thinking about the next one. We'll see how clever that was tomorrow.

7 rounds with two 10kg dbells for man makers and deadlifts and one 10kg bell for snatch, oh lunge and swing.

1 hour 8 mins 50 secs
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kempie Jul 24 2006, 03:49 PM Post #26
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 More strength work.

Back to basics with deads, front squats and strict presses

Warm-up
2 rounds of 5 deadlift, 5 front squat and 5 shoulder press with oly bar

Deadlifts
5*80kg
5*100kg
5*110kg
5*100kg
5*100kg

Had some grip issues today, maybe the bar, heat or whatever but just not there. As long as I was able to hang on, all the lifts felt good.

Front Squats
5*50kg
5*60kg
5*80kg
5*80kg
5*80kg

Rack position strong and all reps below vertical. 80kg felt heavy but for the most part the lifts were snappy. Think 80kg is tied PR but definitely better quality than I have done before.

Strict shoulder press
5*30kg
5*40kg
5*45kg
5*45kg
5*45kg

Shoulder still not 100%. Definitely more strength there but just trying to keep the injured wing happy. Other than that form was tight.
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kempie Jul 26 2006, 12:17 PM Post #27
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 Warm up

1000m row in 3:37

Fran
21-15-9 rep rounds for time of:
Barbell thrusters, 99lb
Pull-ups

6:39
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kempie Jul 26 2006, 11:07 PM Post #28
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 Got another workout in with my mate gordo. Worked clean technique and then got some tips on my kipping.

I did 21-15-9
hang squat cleans, 75lb
pull-ups

in 12:10

and gordo did 21-15-9
hang squat clean, 65lb
HSPU

in about 15min

Good times and good beers and eats afterwards

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kempie Jul 27 2006, 02:47 PM Post #29
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 Weighted pull-ups

5*40lb, 5*40lb, 5*35lb, 5*30lb, 5*30lb

Dissappointing compared to last weeks effort but two 21/15/9 pull-up wods plus kipping practice yesterday left me a little tapped out today. I know the effort was there, just not the numbers. Will be on again next week.

Push-press

5*55kg, 5*60kg, 5*60kg, 5*60kg, 5*60kg

Pretty happy here. Will stay with 60kg for another cycle or two until they are feeling easier and more consistent.

Anyone have any tips for catching the bar again that doesn't feel like being kicked by a mule? That is gonna be the scary bit as the weight creeps up.
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kempie Jul 28 2006, 12:31 PM Post #30
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 10,000m row for time

37:56

SMMF'ed
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Davie Jul 28 2006, 01:52 PM Post #31
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Awesome!!!
[ * * * * * * * * * * ]
 Awesome time kempie son
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My blog

CrossFit is not a cult....The Leader said so.

Choose Hobo... not Globo.
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kempie Jul 28 2006, 02:02 PM Post #32
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 Cheers dude. Lots of mind games involved to keep this puppy rolling along with a certain amount of controlled aggression after I had to stop for 30 secs to stretch my aching and numb backside out with about 3km to go (time includes this rest stop). Had been holding about 1:52 splits and saw the pace boat disappear. Amazing what a little aggro can do, managed the last 1500 at sub 1:50.

PS I got your email today Davie and I reckon that it is a huge silver lining wrapped in a tiny little cloud. You are gonna do great things my boy, I have every faith in you. Talk soon big man
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kempie Jul 31 2006, 03:06 PM Post #33
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 Deads, squats and presses

Deadlift
5*60kg
5*70kg
5*80kg
5*100kg
5*110kg
5*120kg
5*110kg

Front squat
5*40kg
5*50kg
5*70kg
5*80kg
5*85kg (PR)
5*90kg (PR)

Shoulder Press
5*35kg
5*40kg
5*45kg
5*50kg
5*55kg (last rep with a small assist by spotter)

Notes
Some nice improvements today.
-Still frustrated by grip strength with deads but it is now something I will work on. So long as I can keep hold, the back and legs have plenty left.
-Front squats felt good overall with only the very last rep being a little ugly. Going to hasten the build up next week and get a little more volume at 85-90kg. Pretty happy to get bw (90kg) today.
-Really happy with the presses today, shoulder playing nice and up to 50kg felt crisp and comfortable.
Take a deep breath ... Now do it again!
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kempie Aug 2 2006, 03:24 PM Post #34
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 Feeling tight and lethargic. Didn't loosen up after 1000m row (warm-up) so a little play and will do a wod tonight after some food and a nap.

1000m row 3:50

HSPU's
3*4" pad
3*4"
3*3" (just a little deep for comfort atm)
3*4"
3*4"

Towel pull-ups (bunched up bath towel about 2" dia)
5 sets of 3

Will do the following this evening and report back with score.

As many rounds as poss in 20 mins of:

21 jumping ring pull-ups (rings 9" below max reach)
15 burpees (push up and clap of course)

Got 8 rounds even when I first did this. Would like to beat that.

Take a deep breath ... Now do it again!
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kempie Aug 3 2006, 02:52 PM Post #35
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 No update on the jumping PU/ burpee combo as got told by Park warden to take rings off tree while in the middle of a PT session. Was going to do WOD after and the git wouldn't go away. This is the second time in a week and it is really p!ss!ng me off!!.

Did my regularly scheduled weighted pull-ups work today and got

5*40lb, 5*40, 5*40lb,5*45lb,5*45lb

Much better than last week so pretty happy. Plan to go 5*5*42.5lb next week.

Went to do push-press and some git has bent the bar. Did 5*45kg but the bend makes the rack pos bloody painful and was really concerned I would drop it.

Just a Grrr day
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kempie Aug 4 2006, 10:57 AM Post #36
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 Saved the day (Thursday 3/08) with 100 BX burpees (press-up and clap) for time 9:36
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kempie Aug 4 2006, 03:34 PM Post #37
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 She's big, she's hairy, and her coach may have given her some "vitamins" back before the Berlin wall came down ...

I call her "Hellga"

3 rounds for time of

Run 400m;
21 dumbbell swings, 70lb
12 pull-ups, 25lb

as specified 12:23
Runs all at 10.4 - 11mph
Swings all overhead and unbroken
Pull-ups all full extension and head over bar - 4/4/4, 3/3/3/3, 3/3/3/2/1

Finished up with HSPU's (to a 4" pad)
3, 3, 3, 4, -1/1/-1

and towel pull-ups (grip work)
3, 3, 3, 4, 3/1
Take a deep breath ... Now do it again!
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kempie Aug 7 2006, 01:58 PM Post #38
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[ * * * * * * * * * * ]
 Deads, squats and presses

Deadlift
5*60kg, 5*90kg, 5*115kg, 5*122.5kg, 3/1*130kg

Front Squat
5*60kg, 5*70kg, 5*82.5kg, 5*90kg, 5*90kg

Shoulder Press
5*40kg, 5*50kg, 5*55kg, 5*55kg, 5*55kg

Notes: I think grip benefited today by a quicker build-up as well as the towel pull-up work done over the last week. Will also get some chalk for next week as well as continuing to strengthen my grip. Think that 5*135kg should'nt be a prob as long as I can hang on to it. Squats are feeling good. Will groove 90kg one more week then start creeping up again. Presses felt strong but a little niggly - hopefully HSPU practice will help stabilise everything. Will try 60kg next week if things are feeling good.
Take a deep breath ... Now do it again!
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kempie Aug 9 2006, 04:23 PM Post #39
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 Regularly scheduled weighted pull-ups tomorrow.

Today did 10 - 1 of

Renegade man-makers (2*10kg)
Dead-hang pull-ups
Bar-dips

21:12

I am sure that there are at least a couple of minutes I could have picked up if I didn't get so messed up counting the MM's. With so many sub-movements I just lose it and I am sure ending up doing more to make sure I am not cheating. Dips were included as a test to see how the shoulder is coming along. Happily enough they were fine, nice and deep with no probs. Next step ring dips.

Towel pull-ups to finish 4, 4, 4, 2/1/1
Take a deep breath ... Now do it again!
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kempie Aug 10 2006, 01:39 PM Post #40
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[ * * * * * * * * * * ]
 Weighted pull-ups and push press

Pull-Ups
2*bw, 2*35lb, 5*45lb, 5*45lb, 5*45lb, 5*45lb, 4/f*45lb

One arm dumbbell push-press
5/5*32kg, 5/5*32kg, 5/5*37kg, 5/5*37kg, 5/5*37kg (last two sets needed a little push on last rep l/r)

Good day today. Just felt strong on pull-ups so jumped to 45 rather than 42.5 as planned. Didn't come close on the last rep though.

The db push-press is pretty cool although any db made up with 22lb plates gets a little awkward. Shoulder had no problems with this move so will keep it in the arsenal. One arms for a month or so then will get some more weight and do two db work.

About an hour later did "Jones-Crawl"

3 rounds for time of:

10 Deadlift, 85kg
25 Box-jump, 20"

5:26 as modded (should be 185lb and 24" box)
Take a deep breath ... Now do it again!
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