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| Kempie's Log | |
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| Topic Started: Jun 7 2006, 03:28 PM (15,147 Views) | |
| Davie | Jul 1 2009, 01:39 PM Post #1041 |
Awesome!!!
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aye very nice work big man, looking forward to the video |
 My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| kempie | Jul 1 2009, 03:06 PM Post #1042 |
Crossfit Disciple
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Here you go fella!! http://www.vimeo.com/5407626 Cheers, kempie |
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| kempie | Jul 6 2009, 09:08 PM Post #1043 |
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CFSB Cycle 4 Week 1 Monday July 6 Back Squat - just range finding for triples today. Will target my sets next week to hit 325 a little easier 5x45lb 5x133lb 3x221lb 3x243lb 3x265lb 3x287lb 3x309lb 3x320lb (~145kg) After class one round of “Fight Gone Bad” 144 total as Rxed All out - couple of stumbles on box jump and a couple of breaks on push press and SDHP. Still managed about 30 at each station with 20 cals on the rower to finish. Happy with that Tuesday July 7 Deadlifts 5x188lb 5x265lb 3x331lb 3x375lb 3x420lb (PB) Couldn’t motivate myself to do something afterwards. Some Oly work tomorrow then something short and snappy - maybe off today’s CFNEE menu (See Lee’s post) Thursday July 9 Squat clean and split jerks 3x1x40kg 3x1x50kg 3x1x60kg 3x1x70kg 3x1x80kg 3x1x90kg 100kg (PB for squat clean and jerk - little press out) 6x1x80kg split jerk Then later had a pop at the affiliate team WOD with Leon, one of the Thai coaches along with a trainee stepped up to be our ladies 13:05 - all mens weights were Rxed, the ladies ball was a little light (12lb) and they rolled with 20lb dumbbells. The first 2/3 of the WOD were nothing too special - finishing with 30 deads at 225 was just nasty!! Friday July 10 Front Squat Range finding for triples 5x180 3x225 3x270 1x293 - might have got a triple fresh but not today - PB for 1 Back Squat 16x250 - PB but was aiming for 20 until had a back spasm coming up out of the hole. Managed to stand and rack it but skipped planned met-con. That will do for the moment. Cheers, kempie Edited by kempie, Jul 10 2009, 10:14 PM.
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| kempie | Jul 14 2009, 09:57 PM Post #1044 |
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Crossfit Disciple
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Tuesday July 14 Warm up Deads 3x220lb 3x310lb Back refused to play at 375lb - tapped it for the moment. Going to halt this cycle of CFSB until after Burg’s cert in 2 weeks. In the meantime will work the lifts in both ME and WOD forms “Elizabeth” 21-15-9 Power cleans, 135lb Ring dips 4:45 - 1:55/ 1:53/ 0:58 16 secs over PB but that was ugly from the get go. This was a sweet effort - definitely happy to post up vid. Indeed the fact that the form stayed tight throughout the entire WOD means I should have gone faster - next time http://www.vimeo.com/5598681 Friday July 17 “Grace” 3:10 - 12 smooth reps followed by a brain fart, then a pity party and a distinct lack of sack Will definitely try again in the next few days. Cheers, kempie Edited by kempie, Oct 26 2009, 05:58 PM.
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| kempie | Jul 20 2009, 10:16 PM Post #1045 |
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Crossfit Disciple
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Monday July 20 Power Cleans 1-1-1-1 90kg, 100kg, 102.5kg, Fx105kg, 105kg the 3x100kg and 5x90kg Push Press 3-3-3 80kg, 90kg, 90kg “Jackie” Row 1000m 50 thrusters, 45lb 30 pull ups 7:30 - 3:20/ 1:33/ 2:37 Strong row, unbroken thrusters then stupidly started with a quick 10+5 on the pull ups. Should have started and stuck with 5’s or 6’s all the way through Tuesday July 21 10-1 rep rounds of Pull ups HSPU’s (Press width) 11:26 3:00 min rounds Row 500m then max rep 95lb squat cleans in remaining time 1 min rest Row 500m then max rep 95lb SDHP in remaining time 1 min rest Row 500m then max rep box jumps 24” in remaining time 14 squat cleans 35 SDHP 15 box jumps Nasty!! All rows between 1:41 and 1:46 - wanted to be able to get off row and get to work. Try for 1:40’s in future Wednesday July 22 Row 300m x 3 with 1:30 rest between efforts 50.1, 51.7, 53.4 Max pull ups 31 (PB by 1) Had a go at “Gwen” with 60kg - legs were still smoked from rowing - will get it tomorrow Our guys did the same WOD running through the rows in pairs side by side. A little later one of our guys needed a partner so I jumped in for another pop. Got 49.0 which is a definite PB and also had the instantaneous speed down below 1:20 for the first time ever. Dreading but looking forward to a new assault on 500m soon. Thursday July 23 Push presses, push jerks and split jerks from 40kg up to 70kg Squat clean and split jerks from 70kg - 80kg After the 300m row yesterday I’ve been planning on doing a 500m sometime soon. Leon stated the bleeding obvious and said that there was no time like the present. Faced with that unassailable truth I strapped in and went at it 500m row in 1:23.6 (PB by 3.2s) http://www.vimeo.com/5735652 That was pretty much all I did ... Saturday July 25 Day 1 of Oly cert with Coach B at Basix Gym. Lots and lots of OHS with PVC - jumped in on a lunchtime WOD with Sage B and Lil Red. Helen in 8:13 (PB by 29 sec) Sunday July 26 Day 2 of Oly cert. Lunchtime lifting under Coach B's supervision. Worked up to a snatch PB of 72.5kg - more capacity to tap which I will try to access this week Cheers, kempie Edited by kempie, Jul 27 2009, 10:27 PM.
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| kempie | Jul 27 2009, 10:28 PM Post #1046 |
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Crossfit Disciple
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Monday July 27 Fat Fran 21-15-9 rep rounds of Thruster, 133lb Pull ups 7:24 * * - My counter/ time keeper mis-counted and after checking the vid I was one thruster short on the last round. Slow and lacking in pop - definitely capable of faster on a better day but after the weekend Oly cert I can be happy with this. Tuesday July 28 Lizzie’s Mid life crisis 5 rounds 5 squat cleans, 177lb 5 ring dips, 24kg 6:51 - last dip took about 40 secs, total muscular failure. Otherwise, really good little WOD thanks to Jacob Tsypkin! Wednesday July 29 A chance to get sweaty with the boys Leon and I made up numbers with Lee in his class WOD 5 rounds 5 deadlift, 285lb 10 ring dips 2:03 Then with Connor, Lee and Leon ... 3 rounds 21 pull ups 15 double unders (sub tuck jumps) 9 burpees 5:29 Managed to get some double unders for the first time since returning from BrandX - must have been the presence of Connor in the building!! Thursday July 30 Road trip back down from Che Kempie to CF Manchester and a WOD with Connor and Karl Steadman Worked up to a 1 RM snatch balance - 90kg Then rowing intervals For me this was row 300m in a minute then rest one minute - repeat ten times Any missed intervals accrues 10 reps of your goat of choice to be done immediately after tenth interval Luckily managed all 10 with seconds to spare - next time 305m per interval Friday July 31 A little lethargic today figured to just pull some snatches and see how things went 40kg 50kg 60kg 65kg 70kg 75kg (PB) 80kg (PB) Will post some vid later. Still jumping too early - high hang snatches and snatch pulls in my future. That said, 80kg felt easier than the 72.5kg last week Cheers, kempie Edited by kempie, Jul 31 2009, 09:37 PM.
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| kempie | Oct 1 2009, 10:59 PM Post #1047 |
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Crossfit Disciple
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Monday 3 August Some snatches to see if I could live up to Coach B’s expectations snatches from 40kg up to 80kg - couple of misses at 80kg until I got it Then 4 or 5 fails on 85kg - good first and second pulls - even the third was OK. Just couldn’t stabilise under load and stand it up. Snatch balances to follow. Tuesday 4 August Deads 5x221lb 5x309lb 3x353lb 3x397lb 10x331 with a reset for each rep - this was tough!! Mini “Angie” 50 pull ups 50 press ups 50 sit ups 50 squats 6:45 - PB by 17 secs - 2:05/ 1:50/ 1:40/ 1:10 Happy with this - 10’s all through on pulls and presses - walked to wall 20 feet away and back in between each set. Just enough time to recover without allowing an opportunity for pity or delay. Sit ups and squats unbroken. Wednesday 5 August Had a pop at the CFNEE metcon from yesterday 5rft Run 200m 15 wall ball, 20lb 7:34 - happy with this. Wallballs smooth and felt like I pushed the runs. Had planned snatch balances as well but deads yesterday seem to have left my hips and back locked up hard. Tomorrow! Thursday 6 August Karabelle 10 rounds for time of 3 power snatches, 135lb 15 wall ball, 20lb 13:20 - PB by about 2 minutes Friday 7 August Front squats 3x60kg 3x80kg 3x100kg 3x120kg 3x125kg (275lb) Fx127.5kg That’s enough for today - bench and squat lizzie tomorrow Saturday 8 August Battered after the week - no mojo just git it done Row 500m 30 burpees 10 overhead, 165lb Row in 1:40, burpees done by 3:20 ... all done by 7:19 :p Pitiful, just pitiful and my day got worse after that. Thankfully all ok now Cheers, kempie Edited by kempie, Oct 24 2009, 09:08 PM.
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| Red | Oct 2 2009, 09:05 AM Post #1048 |
Crossfit Disciple
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Nice to see you back, maybe I will too! it took me three atempts to get my password! Thats some nice work, I am jealous! 
Edited by Red, Oct 2 2009, 09:05 AM.
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| kempie | Oct 7 2009, 10:51 PM Post #1049 |
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Crossfit Disciple
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Working on bringing my log back up to date and then keeping it that way - be good to see what you are up to as well. Vid maybe Cheers, kempie |
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| kempie | Oct 24 2009, 09:14 PM Post #1050 |
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Crossfit Disciple
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Monday 10 August Back squats 5x60kg 5x80kg 5x100kg 4x120kg - back spasm again - sub maximal loads, modest reps and no perceptible form break down. Confused - think I’m gonna skip em for a while and sub in power cleans, OHS or something Hit an old favourite that wasn’t gonna bother the back 5 rounds 5 press, 95lb 10 push press, 95lb 15 push jerk, 95lb 12:13 - PB by 1:04. Happy with that!! Tuesday 11 August Jumped in with Lee when he was the only one who showed up at 7pm Murph (no vest) in 34:23 - don’t have a previous time for Murph unweighted so no PB but the benchmark is set. Wednesday 12 August Death by pull up 16 rounds + 16 pull ups (got 17 but the minute had ticked over by the time I was off the bar) - total of 142 pull ups Up from 13+8 (99 pull ups) last time. Up to 15 was unbroken this time round. Happy with this. Thursday 13 August 10 rounds Row 305m in one minute or less Rest one minute 10 HSPU’s for every time you fail to complete row within minute - to be completed immediately on completion of final row Having completed 10 rounds at 300m about 2 weeks ago I increased target by 5m. Tiny change but definitely made a difference. Managed to complete all in the time but had to go to a very dark place for the last couple of rounds - 310m next time is going to be awful. Friday 14 August CFNEE Welcome - Extended Re-mix 21-15-9 Swings, 25kg Burpees Ring dips 6:12 Cheers, kempie |
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| kempie | Oct 24 2009, 09:26 PM Post #1051 |
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Crossfit Disciple
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Monday 17 August Fran 21-15-9 Thrusters, 95lb Pull ups 3:39 (3 sec PB) 21/ 15,6 - 0:43/ 0:50 15/ 10,5 - 0:40/ 0:40 9/ 9 - 0:29/ 0:17 My last effort in November was - 4:02 - 0:39/0:55 0:36/ 0:46 0:28/ 0:39 Had a plan going in and stuck to it. 25’ walk to wall and back after each break on pull ups. First walk way too relaxed (12s) but the plan worked and things kept moving. Generally pretty relaxed effort with casual transitions and thrusters were steady rather than raced. Likewise, pull-ups could be faster - will have to play around and see if shorter sets of faster pull ups increase overall output. Lots of gas left at the end - figure I’ll have to be close to 3 mins before metcon comes close to being a limiting factor. Will throw up a vid later to see if anyone has additional or alternative suggestions to maximise output PS here’s the vid http://www.vimeo.com/6161088 Tuesday 18 August No inspiration or mojo so just rolled with the CFNEE WOD Leon had left for the crew 21-15-9 SDHP 100lb 42-30-18 Air squats 3:16 Wednesday 19 August CFNEE WOD again 5-4-3-2-1 Hang Squat Cleans, 165lb 30-25-20-15-10 Press ups 5-4-3-2-1 Box jumps, 38” 6:15 - all about press ups but even they kept moving. Box jump must be close to if not a PB as well. So long as I didn’t get too close to the box, they went well. Thursday 20 August Grace - squat clean thruster 4:00 Friday 21 August Crunched my foot today so all planned training went out the window - decided to have a pop at a max set of pull ups First set was 35 (PB by 4) 5 minutes later I managed 27 which was better than expected. After class I chalked up and managed 37 (new PB by 2) Goal to get 50 by the end of the year. Off to Tuscany tomorrow morning - see you all in a week Cheers, kempie |
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| kempie | Oct 24 2009, 09:38 PM Post #1052 |
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Sunday 30 August Back from holiday, training at home today so tested out a different strategy on an old favourite Mini Angie 50 pull ups 50 press ups 50 sit ups 50 squats Total - 6:34 (PB by 11 secs) Pull ups 35/5/5/5 - 1:41 Press ups 15/15/10/5/1’s - 1:58 Sit ups - 1:49 Squats - 1:06 Happy that I didn’t hit total failure with pull ups after a near max set (would have been a PB set 10 days ago) compare to earlier in the month 6:45 - PB by 17 secs - 2:05/ 1:50/ 1:40/ 1:10 Monday 31 August 3 rounds Run 400m 15 thrusters, 95lb 15 pull ups 10:28 12-9-6-3 Deadlift, 315lb HSPU (press width - measured and marked) 7:59 Have done 12-9-6 @ 300 and wide grip HSPU in just over 6. So a little slow but I’ll take it for now. Tuesday 1 September Lizzie - from CFSB (EDIT - oops thats CFFB) 12-9-6-3 Power clean, 185lb Ring Dips 4:22 Bit of an unknown with this volume of heavy power cleans. In future can push this harder but nice little WOD. Maybe go 15-12-9 at this weight too. The Volkswagen - from CFSB (EDIT - double oops, so’s this ...) 21-15-9 Bench press (BW = 198lb) Pull ups 10:29 - 2:54/ 3:39/ 3:56 Started conservatively I thought with 7’s. 2nd round was a 5 then 3’s and 2’s. Last round got to singles. This time included 2 fails that I had to roll to hips before standing up and lifting back onto the rack. Fun bruises sure to follow. Pull ups all unbroken. Next time would start with quick 4’s to get the job done faster Thursday 3 September Something from Leon’s twisted mind 21-15-9 Swing, 25kg Pull up SDHP, 30kg 4:55 Short breaks in 2nd and 3rd rounds of pull ups 5/5/5 and 5/4 otherwise unbroken. Very grippy and a sneaky breathy beast too. Happy with that Also knocked out about 6 full ROM HSPU’s (on paralettes) throughout the evening. Gonna aim to get 10 a day for the next few weeks Friday 4 September A little challenge WOD from a bunch of guys on the CF.com boards 2 rounds 7 bear complexes @ 62.5kg/135lbs 15 ring dips (strict) 2 rounds 7 sdhp @ 62.5kg/135lbs 30 double unders - 1 bear complex = power clean, front squat, push press, back squat, push press. - front/back squat & push press can be performed as a thruster. - barbell can rest anywhere but on the floor, if you drop it there’s a penalty of 20 air squats - no kipping allowed on the ring dips - let’s try to keep those elbows high on the sdhp’s ! 11:40 - weighted elements not a problem, ring dips 10/5 first round then 3’s for the second. Doubles like a big contorted tuck jump with mad flailing arms spinning but I got all 60, one at a time Sunday 6 September One of the few heavy girls I haven’t done yet Heavy CTB Helen 3 rounds Run 400m 21 swings, 70lb 12 CTB pull ups 9:58 - 3:05/ 3:10/ 3:43 Runs all between 1:45 and 1:55, swings all unbroken. Pull ups managed in rounds 1 & 2 with chunks of 4. Got 4/3 in round 3 then doubles and singles Happy with that - Rxed Helen PB is 8:24 Cheers, kempie |
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| kempie | Oct 24 2009, 09:43 PM Post #1053 |
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Crossfit Disciple
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Thursday 10 September Nasty Girls 3 rounds 50 squats 7 muscle ups 10 hang power cleans, 135lb 9:22 which is exactly equal to my previous best. Was on track for a minute PB until the last muscle up. Round 2 and 6 of round 3 had come out as smooth quick singles. Last one I couldn’t hold the false grip and we had no more chalk. Eventually got the ugliest muscle up you have ever seen and then found a super fast groove to get the HPC done. Will try this in a couple of weeks and should be able to go sub 8. Then had a pop at the C2 interval WOD I’ve done previously, jacking up the distance per minute interval to 310m. 1 minute rest in between and the target is 10 intervals. After Nasty Girls 10 was unlikely but I thought 7 was doable. Probably was until I walked outside during my minute rest - came back to find time had passed to start rep 5 so called it a day there. Next week that is mine - scary though that you have to sustain 1:34 or less to get the job done. The last few rounds are going to be brutal ... Friday 11 September Painstorm Buy in Max reps thrusters @ 3/4 bodyweight then Matching number of muscle ups Start timer and do AMRAP 30 Row 250m Run 200m Cash out Same number of thrusters @ 3/4bodyweight as buy in then Same number of muscle ups Stop timer after last muscle up 12 reps on the thruster @ 157lb (bw 204) 14 rounds on the button in the AMRAP Total for AMRAP + Cash Out 41:30 Saturday 12 September 12-9-6 Squat clean, 155lb HSPU 8:33 Courtesy of Jacob Tsypkin from CF Monterey. Need to get more HSPU’s Cheers, kempie |
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| kempie | Oct 24 2009, 09:56 PM Post #1054 |
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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 |
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| kempie | Oct 24 2009, 10:19 PM Post #1055 |
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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 |
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| kempie | Oct 24 2009, 10:30 PM Post #1056 |
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Crossfit Disciple
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Friday 2 October Loads of double under practice with the troops during class - managed to string 5 or 6 together without stopping (not consecutive though - that still eludes me) then after class Lizzie 21-15-9 power cleans, 135lb ring dips 3:40 - 49 sec PB Focus was output not neatness this time round. Didn’t spin the elbows through - once the bar hit shoulders that was good enough. Went in with the intention on keeping control of the bar throughout - not quite with a couple momentary breaks but close and the discipline helped. Happy with that!! Cheers, kempie |
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| kempie | Oct 24 2009, 10:44 PM Post #1057 |
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Crossfit Disciple
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Saturday 10 October Starting the long road back - only 1 WOD in 2 weeks but plenty of extra solid and liquid cals 10 rounds “Cindy” with 20lb vest in 10:02. First 3 rounds in 2:11 then slowed down from there. All about the press ups (of course the integral weight vest I have acquired recently didn’t help) Tomorrow will be a mini “Murph”/ “Easy Mary” mash up Gotta add something - the reason my training has gone south has been that my mum is visiting from Oz for JT’s first birthday. She has been training hard at CFNEE - last week she told me that she has a 20kg bar and no rack so overhead work has suffered. I figured then that I should coach her through to being able to hang power clean and push press the empty bar. We accomplished that on thursday night but it looked pretty challenging. Today I gave her a WOD with 250m rows and 5 reps at 20kg. Imagine my surprise when she had a brain fart and strict pressed the bar a couple of times!! Decided after that we should test her a little more - long story short mum got a couple of reps at 30kg (66lb)!! So stoked for her Sunday 11 October Mini Murph/ “Easy Mary” mash up Run 1/2 mile 5 rounds 5 HSPU (press width) 10 pull up 25 squat Run 1/2 mile 14:59 - 3:17/ 1:17, 1:13, 1:15, 1:41, 1:51/ 4:25 Total of 7:17 for the drills compares pretty favourably with my previous best of 6:45 in isolation - the last couple of rounds got super breathy!! First run was pretty honest - second was slow with a few hands on knees cough and gag moments. This will definitely be repeated!! Compares well with a vested mini murph Monday 12 October A little friendly challenge AMRAP 12 3 squat clean thrusters, 132lb 6 CTB pull ups 9 swings, 24kg 8 rounds + SCT + CTB + 7 swings Should have been 10ish but a little lacking in discipline. This will get a return visit for sure Tuesday 13 October 30-20-10 rep rounds of bodyweight deadlift (feeling fat so went with 96kg) hang snatch, 30kg wall ball, 20lb/ 10’ 10:30 Nice workout! Wednesday 14 October An old JDG special AMRAP 10 3 HSPU (press width) 5 power cleans, 157lb 7 ball slams, 20lb 9 rounds + 2 HSPU Would have been closer to 10 but the last 2 sets of HSPU fell apart. This was much gassier than the last time I did this with gentle Dynamax slams (7 + rounds) Thursday 15 October Was gonna play with an old SDHP/ PJ favourite but got slammed in traffic and ran out of time. TBH today should have been a rest day anyway so no biggie. Did have a pop at an element of today’s CFNEE programming 5x125m Row Haven’t done this before so no PB but pretty happy to get 19.5 secs. Even happier to see the instantaneous speed on the display down to 1:14/ 500m Back at it tomorrow!! Friday 16 October Yesterdays scheduled WOD 21-18-15-12-9-6-3 SDHP, 95lb Push jerk, 95lb 9:11 - have done this before but can’t find the time anywhere Just found the last time I did this. It was Rxed at 75lb and I completed that in 8:50. 20lb heavier and only 21 secs slower for 160+ reps, I’m not unhappy with that!! Saturday 17 October Hit the CFG 08 Deadlift/ burpee WOD today for a quick hit 5 rft 5 deadlift, 275lb 10 burpees 3:50 - PB by 37s Sunday 18 October 3 rounds of “Tyler” 7 muscle ups 21 SDHP, 95lb 10:55 Then 5 mins later 3 rft Row 500m 10 power cleans, 135lb 5 HSPU (press width) 10:05 - Great WOD SS, be a great AMRAP 15 or 20 Cheers, kempie |
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| kempie | Oct 24 2009, 10:50 PM Post #1058 |
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Crossfit Disciple
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Monday 19 October Just testing the waters with back squat 5x60kg 5x80kg 5x100kg 5x110kg 5x120kg 3x130kg Locking back in extension seems to be keeping things happy but I am right on the edge of parallel. TBH happy with this so long as I can continue to lift without injury Tuesday 20 October “Josh” 21-15-9 overhead squats, 95lb 42-30-18 pull-ups 8:32 (23 secs off PB) Pull ups 14/14/8/6 - 6/6/4/2/4/2/4/2 - 3/3/3/2/2/2/1/1/1 Went out hard and pushed on when I should have dropped back to smaller sets. As boring as it is, it would have been faster with smaller sets on fixed time intervals. Deads before class 3x102kg 3x122kg 3x142kg 3x162kg 1fx172kg 3x162kg 3x162kg 12x142kg Going to stick with sets across for a little while and tickle them up 2.5kg per week. This seems strange as I have felt that the strength built with CFSB has been more accessible recently but the heavy stuff has been weak. Strange?1 Something breathy after class 30 wall ball, 20lb 21-15-9 LH swings, 24kg RH swings, 24kg Press ups 4:42 - unbroken and smooth. Not as gassy as I was hoping for but enough. Wednesday 21 October Some rest day fun Connor’s latest CF Kids shootout 3 rft 3 power clean, 155lb 6 overhead, 155lb 12 burpees 3:55 - of course now I am dying to know what TD and Jason K got ... Thursday 22 October “The Shop Chipper” From the Shop Topeka (http://theshoptopeka.blogspot.com/) 135# d-lift x 10 20# wallball x 20 135# hang powerclean x 10 24kg k-bell swings x 20 135# front squats x 10 24” box jumps x 20 135# push press x 10 pull ups x 20 135# back squats x 10 burpees x 20 7:45 - like this a lot. Dragging heavily but kept moving pretty well - jumps slowed a little and pull ups were 10/10 otherwise unbroken. Friday 23 October Front Squats 3x60kg 3x80kg 3x100kg 3x110kg 3x120kg (264lb) Fx125kg Back Squat 20x80kg (176lb) Weekly Challenge 100 chest to bar pull ups for time. At the start of every minute perform 7 burpees (games standard). Took 11:40 all in - pretty happy with that Saturday 24 October Stole JTM’s metcon for a quick hit as I missed my training slot earlier in the day 15-12-9 Pull ups (15/11,1/5,3,1) Swings, 32kg (unbroken) Ring dips (unbroken) 3:58 Thanks mate! |
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| kempie | Oct 28 2009, 03:05 PM Post #1059 |
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Crossfit Disciple
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Monday 26 October Barely ticked the Show Up box today Press 5x135lb 5x 155lb 4fx165lb That is all Tuesday 27 October Deads 3x100kg 3x140kg 5x170kg (375lb) 15x140kg (309lb) Figured I’d push harder for the money set this week rather than ramping up like I did last week. Better this way and I have a decent jumping off point to continue from. Have noticed weakness in OHS at 95lb lately so did some heavier sets to work the movement throughout the night 3x5x135lb 3fx155lb 2x5x155lb Then something stolen from Crossfit 324 5 rft 5 squat cleans, 155lb 5 pull ups 5 ring dips 5:10 Legs done, but pretty happy with the nights work Wednesday 28 October Should have just taken the scheduled rest day Row 1000m Started and after 45sec to 1 min the monitor started stopping and starting. Stopped when it became clear that I was not gonna get a real result. 5 minutes later started again, this time on the old model B 3:13.6 but this included a few stops towards the end as my legs blew up. A little toasty from yesterday but I think the heavier pull on the B worked them too hard. Try again tomorrow on a third rower that was short on batteries today. I know I have done 3:10 in workouts before so I figure something like 3:05 should be doable if I let it all hang out. Thursday 29 October Heavy “Nate”“ 5 rounds 2 muscle ups 4 HSPU off 45lb bumpers 8 Russian swings, 45kg (99lb) 9:03 Wanted consecutive muscle ups all the way through but only managed the first two rounds. Missed third round but forced the issue on the fourth when I should have dropped to quick singles. Extended ROM also caused me balance issues on the HSPU’s having me fall off the wall numerous times. With all that the heavy swings were cake. Think I should be able to get this down to 7 mins or so with a little tech work. CFNEE WOD 5 rounds 5 deadlift, 225lb 15 thrusters, 66lb Unbroken and smooth in 4:47 Finding it useful to hit the occasional WOD where priority is constant and unbroken movement rather than sprinting in and having to break things up. That said, the deads could have been done fast without impacting the thrusters and I could have wound the thrusters up in the fourth round rather than waiting till the last one. Saturday 31 October Weekly Challenge 400 meter run then 3-6-9-12-15-12-9-6-3 burpees (games standard) kb swings 70lb hspu then 400 meter run Leon and I scaled this as a 30 minute + slog wasn’t what either one of us needed. We decided that we would set a 12 minute cap on the drills in the middle and just work as far through the sequence as possible with a run on either end I managed 3-6-9-12 + 15 burpees + 15 swings + 7.5 HSPU (controlled descent but couldn’t press back out - my first fail of the WOD) in 12 minutes and a total of 15:28 including the runs. HSPU all in 3’s except for the 15 round where I went to doubles and singles to try and speed things along. Burpees and swings almost irrelevant apart from spacing out the HSPU’s Going to try and get more of the ME stuff in this week. Think I will skip the back squat apart from the high rep set - deadlift, front squat and press will stay in the mix along with some OHS somewhere too. Now that Jane is back to work and I am minding JT my time in the gym is more limited. Try to do metcon WOD’s at home while he sleeps and leave the heavy for before and after class at the box Cheers, kempie Edited by kempie, Nov 2 2009, 10:27 PM.
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| kempie | Nov 2 2009, 10:26 PM Post #1060 |
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Crossfit Disciple
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Monday 2 November An experiment 15-12-9 thrusters, 95lb pull ups Treated this as a new WOD to just smooth through with an emphasis on unbroken sets and efficient movement. On successful completion will tickle things up to 17-13-9 etc until arriving at a more familiar rep scheme All done in 2:55 - bar taken from deck, no Dynamax to limit depth on thrusters. Bar work all smooth and unbroken, pull ups 15,12,7/2 although the set of 12 and 7 had a few extra swings in there after my rhythm died but I wanted to stay on the bar. Will get next attempt on vid to get a feel for cycle rate (intent was to relax not sprint but I need to know how relaxed I am being) and also whether there was any bar staring or other nonsense. This is only 80% of a full Fran so even near unbroken I am still no where near a sub 3 minute time Lots of time and thought afterwards but TBH the physical end is almost insignificant a couple of minutes later. Shouldn’t interfere with any other training I do today Another short sharp met con - no smoothing through this one though Buy in 10 HSPU (single set) 15-12-9 power cleans, 135lb pull ups ring dips 4:41 - grippy and gassy Also threw some double under practice in- got some vid so I can see what I am doing wrong Tuesday 3 November Deads 3x135lb 3x225lb 3x315lb 3x381lb Fx403lb 3x403lb 9x360lb After all this time had a revelation on deads and was finally able to lock my back into extension for my first rep. Never thought that would happen. The set at 381lb should have been my money set based on last week but I was feeling a little froggy. Happy that I pushed the boat out. After class CFNEE WOD Row 750m 50 swings, 55lb 4:12 Hams and glutes toasted Wednesday 4 November Some rest day fun Mini Mini JT 12-9-6 HSPU (press width) Ring dips Press ups 7:50 - Was never going to be a sprint, just a way to work on some stuff that needs attention. That said, it perhaps wasn’t super bright to start with 12 unbroken HSPU’s. Certain that if I had started with triples I could have kept them going all the way through and taken a chunk of time off this. Another HSPU biased finisher to go in the little black book. Tabata pull ups at home before bed 66 total - managed 8’s all the way through with a couple of singles snuck in in rounds 5 and 6. Unbroken till then - happy with that! Thursday 5 November The November Painstorm (Courtesy of Neil and Big Ron at CrossFit Scotland) 500m row/500m run 5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex 400m row/400m run 4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] 300m row/300m run 3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] 200m row/200m run 2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] 100m row/100m run 1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] Weight RX’d at 42.5kgs. Chose the rowing option and completed as Rxed in 23:45 - smoothed through with a minimum of breaks Complexes were 5/2,1,1/2,1/2/1 Rows were all 1:50 pace or less Saturday 7 November Press 5x70kg (154lb) 5x80kg (176lb) 1fx85kg (187lb) 3x82.5kg (182lb) 9fx70kg (154lb) (Edit - just checked back on my log and this is a big PB - the next nearest high rep PB I can find is 11x145lb) PS pretty happy with these loads as am down to 89kg (197lb or so) at the moment Sunday 8 November AMRAP 10 of .com power snatch/ push up WOD AMRAP 10 12 power snatch, 65lb 10 push ups 9 rounds in 10:06 - last effort was 14+ rounds in 20 minutes Had some success with pulling the bar into the pocket before jumping. Was using a really rough bar and the consequences of jumping lower down and banging the bar off the legs made for a short learning curve. See if this holds for heavier loads Before bed 2x15 pull ups w/ 20lb vest - about 1min between sets Cheers, kempie Edited by kempie, Nov 8 2009, 09:50 PM.
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