close grip bench
4 x 8
rest 2 minutes between sets
(tempo 4020)
weighted pull ups
5x5
3021
400 meter run
50 Double Unders
40 Wall Balls ( Power wall balls)
30 Push Press (95/65)
20 Push Ups
10 Hand stand Push ups
400 meter run
Post wod
Shoulder flexibility work
AM Session:
ReplyDelete16 LB Wall Ball
75 LB Push Press
everything else as Rx'd
15:38 - Sheeeeeesh!
Kelsey's video on SicFit:
ReplyDeletehttp://www.sicfit.com/speaker/6589-CrossFit-Women/video/496502-Kelsey-Dipman-Compilation
tempo pull ups: no weight, 4x5, 1x4(failed last rep), 1x3
ReplyDeleteclose grip bench: 95-115-115(6)-115(6)
metcon @ 95# pp, 20# WB, game std pushups, & 2 ab mats:
13:32
as per usual, hspu sucked, singles all the way.
tempo close grip bench - 115, 135, 135, 135
ReplyDeletetempo pull ups - 30, 30, 15, 0, 0
metcon rx 10:19. Admittedly, I had shit for standards on those HSPU.
Tempo close grip bench: 45#, 55#, 55#, 55#
ReplyDeleteTempo pull ups: No weight, but I moved up to the blue band finally.
Metcon@ RX: 14:53 (hopefully things will speed up when I get DUs down)
Chrissy witnessed me having a tantrum when my speed rope broke for the second time this week...I definitely did a little angry dance and stomped my foot:( lol.
Kelsey, you are allowed to say Shit here. We're (mostly) all adults!
ReplyDeleteTempo bench at 135
Metcon as Rx'd 13:36.
Foot still jacked, runs took me over 2 mins each. Flew through DU's and PP though, kept strict form on everything. PUs games standard. HSPU were a battle. Taking it easy for a couple days so I can at least attempt the Warrior Dash.
BB Back squat 5x3 @355#
ReplyDeleteMetcon@ Rx: 9:00
close grip bench 115 135 135x4 115
ReplyDeletemetcon 12:30 single unders with doubles mixed in, about 15. hspu on box. pushups not games standard wormed myself up.
Kelsey! Awesome video. Way to represent! :)
ReplyDeleteMetcon@ RX: 13:26
Someone switched out my 12# wallball for a 14# when I did the first 100m run. That was a nice surprise. My hspu's were more like handstand dips. I really need to work on them!
An appropriate ass kicking for my one year CrossFit anniversary...
ReplyDeleteClose grip bench: 4x8 @ 75#. Failed on 6/8 on round 4.
Tempo pull ups: 1 round unassisted. 4x5 with red band.
Metcon: 13:11 with 150 single unders/16# wb/ 65#pp/ game standard pu/ 10x65#pp instead of hspu.
Lots of tiny breaks kept this shorter than I thought it'd be.
Did this one on Thursday.
ReplyDelete95, 115, 115, 115 on the tempo bench. lost the tempo on the last 4 reps of the last set....was spent.
no extra weight on the pullups.
Metcon RX except for 1 abmat on HSPU 1-4 and 2 abmat on 5-10.
12:20
Metcon: Rx 14:06. Subbed HSPU with box hspu.
ReplyDelete