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| Kempie's Log | |
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| Topic Started: Jun 7 2006, 03:28 PM (15,167 Views) | |
| kempie | Feb 26 2009, 11:13 PM Post #1021 |
Crossfit Disciple
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CF.com WOD Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups 13:37 as Rxed - could have done a bit better but didn’t realise Mum’s trapeze bar spun? Once I figured that, I used a mixed grip and things went much better. Pebble-crete on driveway rewarded a gentle kiss with trailing knee. Also punished anything less gentle. Cheers, kempie |
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| kempie | May 11 2009, 08:39 PM Post #1022 |
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Be bringing this up to date over the next few days. Monday March 16 Flew in yesterday morning so finally got to play in my own gym now it’s open Back Squats 5x132 5x154 5x200 5x220 5x242 5x264 Nothing fantastic but first back squats since hip tweak. It’s a start A few random muscle-ups, pull-ups, OHS and burpees. The OHS are showing the benefits of a few form tweaks I got from Mick at CFX. Had plans to do some metcon too but being awake since 0230 started to slow me down Tuesday March 17 Looking forward to regaining some mojo sometime soon. Until it happens, my WOD’s are gonna feel like the hand brake is on ... WU 3x10 pull up, press up, sit up, OHS w PVC Deadlift 5x220 5x310 5x355 Fx400 Heavy gravity - my last high rep set was 13x365 but that wasn’t gonna happen. I should have dropped lower and done a multi rep but I wasn’t thinking quick enough. Went on and hit the following 3 rounds for time of 10 thrusters, 135lb 10 burpees 5:49 - first round was done unbroken in 1:07, after that thrusters were 3’s and 4’s. My normal slow as molasses squat turned glacial Thursday March 19 Mini Murph in a boat Row 1000m 10 rounds Cindy in a 20lb vest Row 1000m 3:31/ 14:39/ 4:37 - 22:47 Did the first row with the vest but it hampered me at the front end of the stroke so took it off for the second effort. This was a grind - can’t fathom how time disappeared in the Cindy rounds ... A couple rounds took 2 mins each!! Friday March 20 Front Squat 3x60kg 3x80kg 3x100kg 2x110kg Back Squat 20x60kg Had some folks show up early before class so no metcon Threw in some muscle-ups, sets of 15 pull ups or 10 CTB pull ups between sets. I now have nearly a weeks worth of reference points now so will move forward with some purpose next week. One thing I never imagined is that having a gym of my own and only 2 hours of classes a night I can still manage to spend 3-4 hours there and have to work to squeeze a workout in ... Saturday March 21 Some presses this morning 3x80kg 3x70kg 3x75kg 3x77.5kg 1x80kg Then later this afternoon after some ibuprofen 3 rounds 5 power clean and jerk, 135lb 10 pull ups 2:35 - only broke the last round of pull-ups. Pretty happy with this. Cheers, kempie Edited by kempie, Jun 5 2009, 07:13 PM.
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| kempie | May 11 2009, 11:32 PM Post #1023 |
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Crossfit Disciple
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Monday March 23 Get my metcon in before going to the gym “Jackie” Row 1000m 50 thrusters, 45lb 30 pull ups Splits something like 3:33/ 2:05/ 1:35 - 7:13 (PB by 2 secs) Row was a little off - my Model C is at the box so have borrowed a Model B. All good but still tweaking the resistance - think it was a bit high here. Legs were working hard but was still needing to pull pretty heavy with the arms to complete the stroke. Will play with this over the next week or so. Thrusters had a few breath breaks but weren’t too bad. Pull ups probably saved me here. Managed 10/9 before things broke down but with a new thinner bar at home my grip lasted the distance. First step on my journey to regain my squat strength Back Squats 5x60kg 5x80kg 5x90kg 5x100kg 5x110kg (A little laboured on the last couple of reps - redo this set) 5x110kg (Better) A few muscle ups and 60kg power snatches through the evening. Tuesday March 24 Deads 5x60kg 5x100kg 5x140kg 5x150kg 5x160kg 15x140kg Some MU’s, HSC/thrusters and HSPU’s through the evening Met-con tomorrow Wednesday March 25 An experiment - for the moment please do not post this anywhere outside this board. 15-12-9 HSC thruster, 135lb Honest HSPU’s (hands within press width) Got 2 of last 9 HSPU’s before I hit 15 min cut-off My usual 3-2-1 Go warm-up wasn’t enough and I was still getting the movement grooved through the first round. HSPU’s were tough - I’ve lost the benefits of the 50 day challenge already! All in all I think this WOD would be great if I was fit and strong Thursday March 26 Experiment 2 - only need to keep this one under wraps for 24hrs guys AMRAP 20min Row 250m 10 burpees (chest to deck to touching 8’ bar) 10 ring dips 7 rounds + 5 dips I should be able to do 10 in a couple of weeks when I am up and running again. I reckon 12 or maybe 13 is doable by someone who doesn’t need to breathe! Friday March 27 Front Squat 5x60kg 5x70kg 5x80kg 5x90kg 3x100kg 3x110kg (That was hard - working like crazy to keep elbows up) Back Squat 20x70kg Saturday March 28 Press 5x20kg 5x40kg 5x60kg 5x70kg 3x75kg 3x77.5kg 4Fx80kg (That’s better!!) One Bar Linda 10 - 1 rep rounds of Deadlift, 60kg Power Clean, 60kg Press, 60kg 19:09 PB by 1:16 Presses were broken pretty bad but all strict - no push press. Power cleans were sharp and deads all double overhand rather than my usual mixed grip. Gonna pop this in again in a month. Reckon sub 15 is doable once the press comes back and I’m back in my groove. Still, pretty happy with this. Cheers, kempie Edited by kempie, Jun 5 2009, 07:14 PM.
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| kempie | May 11 2009, 11:38 PM Post #1024 |
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Monday March 30 3xCFWU - 10 pull-ups but 15 of all else Back Squats 5x80kg 5x100kg 5x120kg (This was better than the 110kg last week) Played around with my power clean and push jerks. 90kg was doable. 100kg power clean was OK too but couldn’t get under the jerk. Play with some rack jerks later in the week. Had planned 5xRun 200m, 3 power clean/ push press 80kg but a truck was parked across our run route. Instead, did ... 30 clean and jerks, 177lb (ground to overhead anyhow) 8:01 Tuesday March 31 Deadlifts 5x100kg 5x140kg 5x160kg Fx170kg 5x170kg (Gave myself a talking to and this was probably the best set of the day!) 5x180kg was top of the hill before my trip - I think I should be able to hit that by the end of this cycle with good form then will switch to 3’s next time round. No metcon or high reps - get that done tomorrow. Friday April 3 Front Squat 5x60kg 5x80kg 5x100kg 3x110kg 3x112.5kg (up 2.5kg from last week - felt much better) Run 400m 30 front squat, 60kg 50 push ups 20 front squat, 60kg 50 push ups 10 front squats, 60kg 50 push ups Run 400m 17:09 - started with a 1:28 400m behind Jonny from CFNI. Not tactical ... Pushed the first round of push ups pretty hard and paid for it in later rounds. Found singles can be pumped out with pretty good consistency and speed. Humbling but productive Saturday April 4 Hit up a quick WOD for volunteers and spectators during the lunch break at the Euro Qualifier 12 min AMRAP Partner WOD Row 250m 1 round Cindy Can’t swap until both partners are finished with their respective drills. I started out with big CTB pull ups (not Rxed) and tried to hang onto that too long. Should have accepted normal pull ups and kept unbroken. This is a tasty little number. Got 6 rounds of Cindy and 5 rows. More push ups and squats after yesterday - ouch ... Cheers, kempie Edited by kempie, Jun 13 2009, 01:36 PM.
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Take a deep breath ... Now do it again! www.crossfitnortheastengland.com | |
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| kempie | May 11 2009, 11:49 PM Post #1025 |
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Sunday April 12 Not quite CFSB but my first step back to training 5 rounds Run 200m 15 pull ups Pedestrian 10:02 but first 3 rounds pull ups were unbroken pretty comfortably. After that broken due to my preference for avoiding skin tears. Managed that but hands are gonna be tender for a while. I need to get some sort of pull up breathing rhythm, was starting the runs more out of breath then when i finished them ... Think run and push press looks good for tomorrow. Monday April 13 Something CFSB like Run 400m 12 press, 135lb Run 400m 12 push press, 135lb Run 400m 12 push jerk, 135lb 7:13 - 1:34/ 0.47, 1:44/ 0:37, 1:52/ 0:39 All overhead sets unbroken, runs steady although obviously not fast. Nice little WOD! Tuesday April 14 "D.T." 5 RFT 12 deadlift, 155lb 9 hang power clean, 155lb 6 push jerk, 155lb 11:28 as Rxed ... grippy!! Thursday April 16 "Danny" as Rxed AMRAP 20 30 box jump, 24” 20 push press, 115lb 30 pull ups 3 rounds + box jumps and push press in 19:55 - Nasty! Friday April 17 Hit Connor’s last CFK shoot out 12-9-6 Thruster, 157lb (kg and lb don’t mix!) CTB pull ups 4:35 Saturday April 18 Playtime with friends Team WOD 100 big tyre jumps 200 thrusters, 45lb 300 SDHP, 25kg 400 Sledge strikes, 12lb Then because Davie asked what we were doing 500 of, we fininshed with 500 kettlebell swings, 16kg Only two team members working at any one time Davie, TP, Leaon and I finished in 27:17 LRH, Jools, Chrissy, Skinny and Craig finished just behind in 27:22 Belting little workout, just paused a little as we only had one hammer per team. Big tyre jumps were fun (30“) and think we will be seeing some of these in class very soon. Cheers, kempie Edited by kempie, Jun 4 2009, 11:17 PM.
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| kempie | May 11 2009, 11:55 PM Post #1026 |
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Crossfit Disciple
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Tuesday April 21 Couldn’t manage heavy and a heavy WOD. Felt like I could do better justice to the metcon so went with that Run 400m 21 deadlift, 135lb Run 400m 21 SDHP, 135lb Run 400m 21 squat cleans, 135lb 10:16 First 2 runs were good - hung on to a slightly lethargic Leon. Squat cleans were sore Thursday April 23 Task priority FGB 3 rounds of 20 wallball, 20lb 20 SDHP, 75lb 20 box jump, 20” 20 push press, 75lb 20 calories Rest one minute Total including rest - 15:12 - 3:36/ 1:00/ 4:33/ 1:00/ 5:03 (work time 13:12) Nasty - but no nastier than the full monty Friday April 24 CTB Fran 21-15-9 Thrusters, 95lb CTB pull ups 5:15 (40 sec PB) Had to do this after TP delivered vid of my Games performance. Loads of bar staring and ill considered sets in first round. This effort was much better. After class one of the thai boxing coaches ran me through some basics on the pads. Pity it relies on coordination and reflexes - was loads of fun but can see plenty of frustration in my future. Gonna have to treat it as playtime rather than training. Cheers, kempie Edited by kempie, Jun 5 2009, 07:17 PM.
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Take a deep breath ... Now do it again! www.crossfitnortheastengland.com | |
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| kempie | May 12 2009, 12:02 AM Post #1027 |
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Crossfit Disciple
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Monday April 27 Lizzie got hops 30 tyre jumps, 30” 21 power clean, 135lb 21 ring dips 30 tyre jumps, 30” 15 power cleans, 135lb 15 ring dips 30 tyre jumps 9 power cleans, 135lb 9 ring dips 1:31/ 2:45/ 1:57/ 2:02/ 2:01/ 0:57 - 11:13 Jumps were nasty - this was a beautiful WOD. A 5 1/2 min Lizzie and 90 big jumps - gonna have a re-match with this in a month or so. Tuesday April 28 "Nasty Girls" 3 rounds 50 squats 7 muscle ups 10 hang power cleans, 135lb 9:40 - 0:55, 1:02, 0:31/ 1:08, 1:24, 0:32/ 1:15, 2:22, 0:31 (18 secs away from PB - the last muscle up cost me twice that) Thursday April 30 So-Cal WOD 1 6 rounds for time of 30 squats 10 CTB pull ups 5 power clean and anyway overhead, 155lb 14:23 - 2:02/ 2:12/ 2:23/ 2:29/ 2:54/ 2:23 CTB all 5/5 with a quick shake except for last round where I pushed a bit and ended up with 7/3. Nastiest was the squats, maybe still feeling Nasty Girls. Tried to re-cycle c&j’s 3/2 rather than dumping them all to keep things moving and minimise bar staring. Pretty happy with this but I reckon there is a minute or so to be had with a bit more push. Saturday May 2 100 clean and jerk (old skool), 135lb 17:57 jerks are the weak link - focus for the next month. Cheers, kempie Edited by kempie, Jun 4 2009, 11:14 PM.
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| kempie | May 12 2009, 12:08 AM Post #1028 |
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Monday May 4 Painstorm AMRAP 30min 7 deadlift, 185lb 7 knees to elbows 7 burpees (Games standard) 20 rounds + deads + 5 KTE’s Tuesday May 5 Leon and I hit the 2 minute Defense WOD from the CFJ where Tony B beats Chuck Carswell 10 rounds each of 1 power clean, 135lb 3 hang squat cleans, 135lb 2 overhead anyhow, 135 Run 30m Done tag team style - love that we have room to do this inside!! As Rxed 7:12 - we beat Chuck Carswell AND Tony B!!! wink  Thursday May 7 Had a re-match with the Australia vs USA shootout from One World 3 rounds for time of 10 thrusters, 135lb 10 burpees 4:29 (last time 5:49) - 1:06/ 1:32/ 1:51 Expected an improvement as i was still jet lagged last time but this I am happy with. Failed lockout on last thruster but otherwise unbroken. Took some breaths after burpees to get unbroken thrusters - next time try and get the latter sets of thrusters sequentially rather than needing to take a breath or two in the overhead position between each rep. Friday May 8 “Linda” 10 - 1 rep rounds of Deadlift, 309lb Bench Press, 203lb Power Clean, 155lb Body Weight ~201-203 24:57 - PB by about 14:30 Bench limited - will go sub 20 with just a little more capacity. Started out with 10 unbroken, 5/4 then 3’s, finishing last 6 rounds with 2’s and 1’s. By contrast, I did this with strict ring dips and squat cleans in just under 27 mins a while back. This was definitely harder! Really happy with today’s deads and power cleans - drove the intensity up there for sure. Once I get this sub 20 will go to squat cleans. Pretty happy with that Sunday May 10 Really busy this weekend and had to squeeze a WOD in before we went on a road trip for one of our fighters. 3,2,1 Grace 3:07 Nowhere near my best but still carrying the mark of Linda. Did a better job staying off my toes for the jerk. Just need to sharpen up the jump a little. Cheers, kempie Edited by kempie, Jun 4 2009, 11:13 PM.
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| kempie | Jun 4 2009, 01:02 PM Post #1029 |
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CFSB Cycle 3 Week 1 Back to CFSB proper Monday May 11 Back Squat 5x45lb 5x135lb 5x223lb 5x243lb 5x265lb 5x275lb First decent back squat session this year - looking forward to working this again. Topped out at 5x310 last year - hopefully back there after a cycle or two. Mini "Angie" 7:20 (18 sec off PB) Later some jerk practice - from 115lb to 175lb working both split and push jerk. Doing OK staying on heels through the dip and drive. Wrists really felt this though. Vid will be posted soon along with details of sets and reps. Wednesday May 13 Day late deadlifts 5x221lb 5x311lb 5x361lb 5x381lb - heavy!! - This is 9lb off the top of the hill last year, think I should be able to hit that before switching to triples 9x316lb - wanted 22x but felt some intestinal distress, don’t think I would have got it anyway 30 HSPU for time (hand width <= press width) 3:49 Aborted attempt at CF Football WOD 4 rft Row 250 15 power snatch, 95lb Got pissed with not being able to cycle reps and spat the dummy. Need to work on that ... Thursday May 14 AMRAP 20 Row 250m 10 burpees (chest to deck and 8’ touch) 10 ring dips 8 rounds + row + 4 burpees (last time was 7 + row + burpees +7 ring dips) Friday May 15 Front Squat 5x135lb 5x179lb 5x223lb 5x245lb Back Squat 2x179lb ... then Rrrrippp - Favourite boardies ripped straight down the back seam. Not appropriately dressed for this wardrobe malfunction so changed into jeans - back squats will have to wait. Got some met-con in after class 10-1 rep rounds of 3/4bw power clean (155lb) pull ups 9:57 - grippy!! Saturday May 16 Press 5x155lb 3x165lb 3x3x170lb 10 x135lb Interesting that the ME press seems to have taken the biggest hit from my CFSB holiday along with my high rep capacity across the board. Assuming I can make the same steps forward as I did the first time through, I am 7 weeks away from where I left off (ie 3x4x180lb) “Karen” - virtuosity remix 150 wall ball shots, 20lb ball, 10’ target 7:29 Over 2.5 mins off previous PB but this was a measured 10’ target versus previous guesstimates. Previous efforts have included 100+ consecutive shots, that didn’t happen today. Know the standard so will work to bring this down Cheers, kempie Edited by kempie, Jun 8 2009, 09:27 PM.
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| kempie | Jun 4 2009, 01:09 PM Post #1030 |
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CFSB Cycle 3 Week 2 Monday May 18 Back Squats 5x67lb 5x135lb 5x185lb 5x229lb 5x273lb 2x283lb - rep 2 stalled and took forever, re-racked and got myself together for another go 5x283lb Practice push press and jerk Then NorCal WOD Row 500m 30 burpees 10 overhead, 165lb 5:28 Tuesday May 19 Deadlifts 5x223lb 5x311lb 5x355lb 5x385lb 16x311lb 1.5 hours later 15-12-9 clean & jerk, 60kg (2 hands anyhow) HSPU (press width) 12:55 - 2:00/ 3:23, 2:09/ 1:56, 1:46/ 1:41 Not a bunch of pop in the cnj’s and a bit of messing about with HSPU’s but got in a good groove in later rounds. Box ticked for today Thursday May 21 Had a pop at something I threw at my guys last week. Try it if you want - if you’re reading this then you are at least as sick and twisted as I am AMRAP 15 25 box jumps, 30” 25 swings, 25kg 25 push press, 30kg 25 pull ups Was 11 pull ups short of three rounds at 15 minutes - there’s gonna have to be a re-match ... This WOD came about by wondering what the Filthy 50 would look like scaled up. Obviously scaling the whole lot up would make for a slog, or in some case be impractical so I just picked 4 drills. Loaded to still allow almost unbroken completion. I thought a round would be approx 5 minutes so three rounds should be about 15 minutes, but I have some folks who would have been way outside that. Rather than scaling reps or load much (I did for the one lonely soul that came to a later class) I figured making it an AMRAP would ensure everyone got a similar hit. It worked pretty well, with most coming in with 2.5 rounds + I think I like the idea of starting with X rounds, figuring a likely time domain and capping it with AMRAP. Likely be some experimentation in the next little while Friday May 22 Pre-class and post class WOD opportunities filled with other duties. Barely had time to jam in some front squats before dinner Front Squats 5x133lb 5x221lb 4fx251lb Shortened ramp-up didn’t help then on rep 4 I lost a finger off the rack. Made the lift, got the finger back under the bar but put something else off and ended up dropping it about halfway up. Should have just gone hands free to get the job done. Back squat was twinging my knee - didn’t have time to find a better groove I showed up ... barely! Saturday May 23 Press 5x89lb 5x109lb 4x133lb 3x155lb 3x4x170lb 13x133lb "Twins" Two rounds, of each couplet, for time of: 750 meter Row 20 Handstand Push-ups 115 pound Thruster, 20 reps 20 L-Pull-ups 25:42 - only sub was squiggly kipping L/tuck/l pull ups, HSPU’s all press width hand placement 5:34/ 7:57/ 5:56/ 6:15 Shoulders tapped - would have been better after any other ME day I think ... Cheers, kempie Edited by kempie, Jun 8 2009, 09:28 PM.
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| kempie | Jun 4 2009, 01:16 PM Post #1031 |
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CFSB Cycle 3 Week 3 Monday May 25 Back Squats 5x135lb 5x179lb 5x223lb 5x267lb 5x290lb Tuesday May 26 Deads 5x223lb 5x311lb 5x355lb 5x390lb (equal PR) 22x311lb (PR) After class 5 rounds for time of Row 250m 5 Push jerk, 165lb 8:00 All rows sub 1:40, all overhead sets unbroken, bar taken from deck. Happy with that Thursday May 28 AMRAP 12 5 power clean, 155lb 5 thruster, 155lb 9 rounds + 3 power cleans 0:31, 0:57, 1:07, 1:23, 1:31, 1:24, 1:38, 1:25, 1:30 ... Should have had 10 rounds but stopped after 6 rounds to set up the video camera ... Beautiful WOD - gonna come back to this, maybe with 175 Friday May 29 Front Squats 5x89lb 5x133lb 5x179lb 5x223lb 5x255lb (equal PB) Back Squat 20x179lb Half Grace 15 reps clean and jerk, 135lb 1:14 Bit messy but good enough for a quick hit after a big week. Front squats feel like they have another week or two before I need to consider triples. Back squats felt fine, jump to 200 next week Saturday May 30 No press today. Had planned to do June’s Painstorm with Simon and Red at CF Fife but got slammed in traffic so did it at our gym on my own. Certainly added to the suck 21 - 15 - 9 rep rounds of Thruster, 135lb Pull ups Squat Cleans, 135lb Ring dips Deadlift, 135lb HSPU’s 37:24 This was burst recovery interval type work from the beginning. Flat on my back between sets of squat cleans and HSPU’s. Splits were interesting, broke them up into the 3 separate couplets Fran 1:10/ 0:58, 2:32/ 0:42, 1:17/ 0:47 - 7:26 Elizabeth 4:07/ 1:05, 4:00/ 0:31, 2:02/ 0:39 - 12:24 Diane 1:39/ 5:30, 1:00/ 4:00, 0:30/ 4:55 - 17:34 So a pretty strong heavy Fran, a decent Rxed Elizabeth and a horrible scaled down Diane. Looks like it’s time for another HSPU challenge CFSB as usual this week but absolutely nothing over 10 min and preferably sub 5. Cheers, kempie Edited by kempie, Jun 8 2009, 09:26 PM.
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| kempie | Jun 4 2009, 01:19 PM Post #1032 |
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CFSB Cycle 3 Week 4 Monday June 1 Back Squats 5x135lb 5x179lb 5x223lb 5x267lb 5x295lb 5 rounds for time of 5 thrusters, 135lb 10 pull ups 15 swings, 16kg 6:48 - 1:02/ 1:13/ 1:22/ 1:31/ 1:40 Thrusters from the floor - got a really nice groove on squat clean to thruster now. Something strange about this workout. Normally heavy lifting is totally off the menu for at least a few days after a Painstorm, and metcons are a little lacklustre. Today just followed on from where I left off. Cool stuff hey?!? Tuesday June 2 Deadlifts 5x135lb 5x223lb 5x311lb 5x355lb 5x400lb (10lb PB) 15x333lb CFNEE Welcome 15-12-9 Ring dips Burpees, 8’ touch KB Swings, 24kg 4:17 (14 sec PB) Not a bad day at the office - ring dips got a little out of control. May be possible to take this sub 4!! Thursday June 4 “Helen” 3 rounds of Run 400m 21 swings, 25kg 12 pull ups 8:55 (14 sec PB for real running) Pretty happy with that Friday June 5 Front Squats 5x135lb 5x179lb 5x223lb 5x245lb 5x260lb (PB) - think there is a little more here but I’m getting close to the edge for 5’s Sets of 10 pull ups in between sets. Trying different kipping styles - had kinda gone towards a swing kip but think I might return to my old frog kick for a while Back Squats 20x201lb - having an easier time on the descent, leaves less to think about. Up to 223 next week. Had a rowing metcon planned but shoulder and back were feeling a little twingey. Not muscle soreness, joints felt offline and unhappy. Gonna leave it for today - got something nice tomorrow and then might have a week of light high intensity stuff next week. Happy how the week of short stuff has allowed me to train hard this week after Painstorm. Saturday June 6 AM Press 5x67lb 5x89lb 5x111lb 3x135lb 3x157lb 3x3x180lb - jumped a whole ladder, missing out progressing through 175. See how wise this is next week. Just checked 3x4x180 is as far as I got back in February. Looks like the last two weeks of this cycle will have me back to where I left off pre-injury/ travels etc. PM “Grace” - squat clean thruster re-mix 30 squat clean/ thruster combos, 135lb 4:03 (1:40 PB) Been meaning to try this out with my new found comfort with the movement. Legs are sore and heavy after this week. Got 10 unbroken, a couple of 5’s then picked off the rest as quickly as i could. Think 15 and 5’s should be doable on fresh pins and take this down under 3:30. Light and snappy might be the order of the day for next week. I’m done! Cheers, kempie Edited by kempie, Jun 8 2009, 09:25 PM.
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| kempie | Jun 8 2009, 09:25 PM Post #1033 |
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CFSB Cycle 3 Week 5 Monday June 8 Back Squat 5x132lb 5x177lb 5x221lb 5x265lb 5x300lb Jumped 10lb from last week as it felt easy and I am getting impatient. Will go to 310lb next week based on the relative comfort of today’s effort. That will spell the end of my first cycle back after injury and have me back to or exceeding all pre-injury loads. Mini “Cindy” 10 minute AMRAP 5 pull up 10 push up 15 squat 12 rounds + 5 pull ups (PB by 5 pull ups) 0:40/ 0:42/ 0:43/ 0:45/ 0:45/ 0:49/ 0:49/ 0:52/ 0:52/ 0:57/ 0:58/ 0:55 Tuesday June 9 Deadlifts 5x225lb 5x315lb 5x365lb 4Fx405lb (PB) 12x350lb 10-1 rep rounds of Pull ups Ring Dips 5:34 (PB by 1:31) Deads were heavy - not sure whether to try 5x405 again next week or flip to 3’s and try for 410 or so. My last 3rm was 400lb - don’t know how much room 3’s are gonna buy me ... May need to try my 3x3’s, 3x4’s, 3x5’s progression sometime soon to continue forward progress. Metcon PB is probably due to moving from trapeze bar to fixed bar. Thursday June 11 2 Goats in a boat Time to work at stuff I suck at AMRAP 15 minutes Row 250m 7 hang power snatches, 111lb 7 overhead squats, 111lb 5 rounds + 210m Row Not super gassy but definitely a good opportunity to work on some stuff that I have not practiced much. Could have finished the final round if I had just monstered through rather than trying to get the movements right. Think my OHS stance was narrower and torso more upright than ever before. Friday June 12 Front Squats 5x133lb 5x177lb 5x199lb 5x221lb 2x243lb 3Fx265lb 4Fx265lb (PB) Back Squats 20x221lb 3 rounds 10 deads@bw (205lb) 10 swings, 70lb 10 burpee pull ups, 8’ 5:52 (13 sec PB) Saturday June 13 Press 5x111lb 5x133lb 3x155lb 2x175lb 2Fx180lb 1Fx180lb So maybe skipping the 175lb ladder and starting at 180lb last week was a mistake. Threw toys out of the pram and headed home. Turned round and went back to the gym. decided instead of beating my head against the brick wall, I’ll try and sneak around it ... Bench Press 5x133lb 5x177lb 5x221lb 3x3x243lb 10x199lb Metcon a few hours later in the sunshine Row 500m 30 wallball, 20lb 10’ target Row 500m 20 wallball, 20lb 10’ target Row 500m 10 wallball, 20lb 10’ target Aimed to keep all rows under 1:45 and all wallball sets unbroken Rows were 1:40.1, 1:43.5, 1:45.1 bugger All wb sets were complete without setting ball down, however, rhythm broken with pauses when I messed up the rebound off the wall. Nasty little combo! Cheers, kempie Edited by kempie, Jun 13 2009, 05:07 PM.
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Take a deep breath ... Now do it again! www.crossfitnortheastengland.com | |
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| Davie | Jun 9 2009, 08:13 AM Post #1034 |
Awesome!!!
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Excellent work mate |
 My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| kempie | Jun 11 2009, 10:09 PM Post #1035 |
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Crossfit Disciple
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Thanks fella - consistency is paying off at the moment. Off course, this is made easier by the scientifically proven fact that I enjoy lifting heavy things. Cheers, kempie |
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| kempie | Jun 15 2009, 09:34 PM Post #1036 |
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Crossfit Disciple
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CFSB Cycle 3 Week 6 Monday June 15 Back Squat 5x133lb 5x177lb 5x221lb 5x265lb 5x310lb (equal PB) 30 OHS, 100lb 10 thrusters, 133lb 50 pull ups 10 thrusters, 133lb 30 OHS, 100lb 10:33 (24 sec PB) - 1:34/ 1:15/ 3:39/ 0:48/ 3:17 cf 3/11/08 @ 95lb OHS & 139lb thrusters 10:57 - 1:41/ 1:24/ 3:29/ 0:52/ 3:31 Smoked!! That is a nasty WOD Tuesday June 16 Deadlift 5x133lb 5x221lb 1x375lb 1x397lb 5x415lb (10lb PB) 15x331lb “Isabelle” 30 power snatch 133lb 7:11 (1:35PB) Super happy with the metcon - not just the time but the improved quality. Will throw some vid up a little later for further feedback. I had planned on flipping to triples this week but after super heavy gravity singles the 415lb work set felt okay so I thought I may as well push it and see what happens. Guess gravity left town for the day!! Wednesday June 17 Some technique work on a well earned rest day Power snatch 3x1x100lb 3x1x111lb 2x1x144lb with a bunch of F’s too 2xFx155lb Squat snatch 4x1x133lb Push jerks 5x89lb 5x111lb 5x133lb 3x155lb 3x3x177lb Working to keep torso vertical and work faster on getting under the bar. For me, I need to think knees forward and the hip takes care of itself. If I even think about the hip and sitting down towards my heels I invariably tilt forward. Pretty happy that even with a muted drive I’m able to get under the bar fast and strong. As soon as I have the dip consistent I’ll work on jumping harder. For now dipping right and hitting extension are my requirements for a successful lift. Saturday June 20 Missed Thursday and Friday’s sessions. Not gonna get a chance to play catchup. Sorely tempted to run this cycle for another couple weeks - but if I find a bunch of heavy metcon to play with i may be able to resist the temptation ... Bench Press 5x133lb 5x177lb 5x221lb 3x4x243lb 10x205lb PM AMRAP 10 minutes 5 power clean, 155lb 5 ring dips 11 rounds + 3 power cleans (all with 20lb vest) No real groove but got the job done. Vest does a great job of hampering breathing, gets interesting in later rounds. Cheers, kempie Edited by kempie, Jun 20 2009, 05:31 PM.
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| kempie | Jun 22 2009, 09:10 PM Post #1037 |
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Crossfit Disciple
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CFSB Rest Week Monday June 22 Much as I'm tempted to keep the ball rolling I'll take a week off ME work and just work some heavy or fun WOD's and some neglected skills. 21-15-9 Squat clean thruster, 95lb Pull ups 7:39 - 2:52/ 3:03/ 1:44 Wow, this sucked like a long drawn out fran. Almost twice as long but exactly the same kind of hit. Got a little lazy and was catching with my feet in the pulling position. Meant that I didn't have to worry about re-setting but had a rubbish bar path to drive the bar overhead. In hindsight I would have been better off using my receiving position stance. Pull ups were broken 7/7/7, 8/6/1, 5/3/1 - this was pretty grippy so not too bothered by that. Afterwards, worked some snatches and power snatches emphasising the starting position and hitting full extension. Making progress here. Tuesday June 23 Push Press - 3's 3x89lb 3x111lb 3x133lb 3x155lb 3x177lb 3x188lb 2x199lb 2x3x177lb 4x3x155lb Weighted Pull Ups - 3's 3x35lb 4x3x55lb 4x55lb Couple of hours later 5 rounds for time of 5 deadlift, 1.5bw (went with 309lb - about 5lb heavy) 10 tyre jumps, 30" 4:54 - deads felt heavy from the off, just a slog. Wednesday June 24 NW Qualifier WOD demo'd by Spealler 3 rounds 10 CTB pull ups 10 front squat, 188lb 10 burpees (chest to deck and touch 8' target) 6:54 - this flat out crushed me. Bar taken from the floor each time except after I broke the 3rd round 7/3. Thankfully Leon cleaned it to the rack for me ... Saving grace - CTB nearly unbroken 10/ 10/ 9,1. Can't recall doing slower burpees in living memory. EDIT - just re-checked the WOD and should have been 165lb or 75kg. Over 10kg too heavy - not very bright, lucky I like lifting heavy things ... Thursday June 25 95lb of death 12 rounds on the dot Thrusters cake - the rest was all about jumping the weight. The more I did that the better the grip held out. Last round was second fastest of whole WOD - guess I must have been sandbagging a bit. Friday June 26 Just drilled some jerks and push presses. The last bit of my search for a vertical dip seems to be toeing out just a little and flaring my knees. Feels great - lots of pop!! Saturday June 27 Continuing my CFSB off week. Today a test of how my fitness stands up to the unpredictable. A couple weeks back I said to 2 trainees that if they cooked up a workout for me, they could watch me do it. No limitations - they will of course have sessions afterwards though and they do know I have a nasty streak ... I was a little nervous that this would be an any a-hole WOD but they may have learned something about what a good WOD looks like in the past year or so. AMRAP 15 10 HSPU, 20 box jump, 20” 30 jumping pull ups 40 deadlifts (pick a load, I chose 135lb) 50 single unders 3 rounds + HSPU and 7 box jumps Super breathy. Short breaks in deads and pull ups from 2nd round on. Skipping went to pot after 2 rounds Very happy with that - and of course revenge will be sweet wink Cheers, kempie Edited by kempie, Jun 27 2009, 03:46 PM.
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| kempie | Jun 30 2009, 09:49 PM Post #1038 |
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Crossfit Disciple
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CFSB Rest Week 2 Tuesday June 30 Heavy Grace 30 reps power clean and split jerk, bw + 5lb (210lb) Not really for time, more to see if I could do it. All done in 23:15. Vid to follow Wednesday July 1 5 rounds of “Nate” for time 2 muscle ups 4 HSPU 8 swings, 32kg 6:18 (PB by 1:21) HSPU 4” narrower than my press width (I just guessed and got it wrong) This was enough after yesterday’s silliness Thursday July 2 3 rounds for time of 10 tyre flips 20 pull ups 20 push ups 9:30 - something done, that is all Friday July 3 “Karen” 150 wall ball shots, 20lb ball 10’ target 6:19 (PB by 1:12 for 10’ target) Had intended to do the heavy Frianabeth as demo’d by Rob Orlando. 21 300lb deads proved almost impossible and I lost count after breaking the reps heavily. Got disgusted and threw in the towel. Second WOD I’ve done in the last few weeks where the strength I have earnt with CFSB deserted me. Wonder whether the ME work pre-WOD is a significant factor ... Thoughts??! Saturday July 4 "Diane" 21-15-9 Deadlift, 229lb (mix of lb and kg) HSPU, press width 8:30 (PB by 1:18 over best Rxed effort) Wanted to work deads after my poor effort yesterday. Made a decision to go with super modest chunks of HSPU's and work the press width reps. Started with 5's then 3's. Think 4's all the way through would have yielded an even better result. Deads unbroken HSPU 5/5/5/5/1, 3/3/3/3/3, 3/2/1/1/1/1 Sunday July 5 Painstorm 3 rounds of: In 5 minutes run 400m once, then in the remaining time, take 135lb from the ground to overhead as many times as possible. Rest 1 minute. In 5 minutes run 400m once, then in the remaining time, do as many muscle-ups as possible. Rest 1 minute. Score is total reps. Runs don’t count so get it done fast y’all. Round 1 - 25 / 9 Round 2 - 25/ 11 Round 3 - 25/ 10 Total - 75/ 30 - 105 No more than 10 seconds extraneous rest on any round - generally jamming all the way to the finish to get my chosen nice round number. Runs were ... not fast ... but I think the reward for much more effort here would have been more bar staring Nasty little beast!! Cheers, kempie Edited by kempie, Jul 5 2009, 05:15 PM.
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| lee hill | Jul 1 2009, 12:16 PM Post #1039 |
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New Recruit
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Even not for time, that's pretty sick fella. |
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| kempie | Jul 1 2009, 12:22 PM Post #1040 |
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Crossfit Disciple
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Thanks mate - still much work to be done on the jerk which was the rate limiting step here. Would love to get this down sub-15 then start working squat clean version as well as chasing Grace at 225 (even if my bodyweight goes down along the way). Think I'm gonna pepper 210 C&J's in with some rowing and sprints in the next little while. Gonna be fun!! Cheers, kempie |
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