kpcrossfit.blogspot.com kpcrossfit.blogspot.com

kpcrossfit.blogspot.com

KP's Crossfit Blog

Thursday, January 12, 2017. Snowed in yesterday, but managed to make it today. 8 KB bottoms-up OH Press / arm 16#. 12 Goblet squats 16#. A 30 min amrap at 80% effort. 10 HSPU (did them all strict). 15 Goblet squat 26# (Rx was 70). 4 rounds 500m row 3 MU. Tuesday, January 10, 2017. 5 pullups (did ring rows). A 3 rounds, not for time. 50 DU (last round was unbroken). 10 box jump 30". 5 HSPU (all strict, unbroken). B 4 rounds for time. 10 Push press 95# (RX was 115#). 3 OH Squat 95# (RX was 5 reps, 115#).

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KP's Crossfit Blog | kpcrossfit.blogspot.com Reviews
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Thursday, January 12, 2017. Snowed in yesterday, but managed to make it today. 8 KB bottoms-up OH Press / arm 16#. 12 Goblet squats 16#. A 30 min amrap at 80% effort. 10 HSPU (did them all strict). 15 Goblet squat 26# (Rx was 70). 4 rounds 500m row 3 MU. Tuesday, January 10, 2017. 5 pullups (did ring rows). A 3 rounds, not for time. 50 DU (last round was unbroken). 10 box jump 30. 5 HSPU (all strict, unbroken). B 4 rounds for time. 10 Push press 95# (RX was 115#). 3 OH Squat 95# (RX was 5 reps, 115#).
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KP's Crossfit Blog | kpcrossfit.blogspot.com Reviews

https://kpcrossfit.blogspot.com

Thursday, January 12, 2017. Snowed in yesterday, but managed to make it today. 8 KB bottoms-up OH Press / arm 16#. 12 Goblet squats 16#. A 30 min amrap at 80% effort. 10 HSPU (did them all strict). 15 Goblet squat 26# (Rx was 70). 4 rounds 500m row 3 MU. Tuesday, January 10, 2017. 5 pullups (did ring rows). A 3 rounds, not for time. 50 DU (last round was unbroken). 10 box jump 30". 5 HSPU (all strict, unbroken). B 4 rounds for time. 10 Push press 95# (RX was 115#). 3 OH Squat 95# (RX was 5 reps, 115#).

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kpcrossfit.blogspot.com kpcrossfit.blogspot.com
1

KP's Crossfit Blog: 2017-01-09 WOD

http://kpcrossfit.blogspot.com/2017/01/2017-01-09-wod.html

Monday, January 9, 2017. A Sumo Deadlift High-pull drills w PVC. B 5-rep Front Squat to box for 10 min. 5x45, 5x95, 5x115, 5x135, 5x155. C 12 min amrap. 10 pullups (w band, for me). 5 Power Snatch (65, 75, 85). 3 rounds, 22 reps. D 2x HSHold (short). Subscribe to: Post Comments (Atom). I started Crossfit back in June 2011. In December 2011, I started using blogger as a tool to track progress and workout details. I also occasionally post crossfit-related thought pieces. View my complete profile. Run 800m ...

2

KP's Crossfit Blog: March 2016

http://kpcrossfit.blogspot.com/2016_03_01_archive.html

Thursday, March 31, 2016. A 8 min EMOM. 3 Split Jerk @ 60% (I did 115#). B Work to a heavy clean in 20 min. 5x95, 3x115, 3x135, 2x155, 1x175, 1x185 (PR for a full clean), 1x195 (fail). 195 Hang Power Clean, 200 HPC (PR), 205 HPC (fail). C 3 rounds for time. 12 HSPU (I did 3x8). 6 Front Squats 155# (I did 4 reps, at 135#). D Tuck Back Lever. 3x 5 seconds each, extending 1 leg part way. E One Arm Chinup. 3x1 per arm, assisted, on rings. Wednesday, March 30, 2016. A 6 rounds, each for time. C 10 min emom.

3

KP's Crossfit Blog: July 2016

http://kpcrossfit.blogspot.com/2016_07_01_archive.html

Sunday, July 31, 2016. Both longer and faster than past few weeks. A Run 12.85 km, 1:04:44, pace of 5:02 min/km. Saturday, July 30, 2016. 2x 5 wallball 10 DUs. 21 Power Cleans 135# (Rx was 155). 15 Power Cleans 135# (Rx was 155). 9 Power Cleans 135# (Rx was 155). Friday, July 29, 2016. A Work to a 1RM back squat in 20 min. 10x45, 8x95, 5x135, 4x185, 3x225. B 4 rounds for time. 20 burpee box jumps 24". C One arm pullup/chinup practice. 2x1 one arm chinup (per side) with band. D Strict BarMU practice.

4

KP's Crossfit Blog: 2017-01-12 WOD

http://kpcrossfit.blogspot.com/2017/01/2017-01-12-wod.html

Thursday, January 12, 2017. Snowed in yesterday, but managed to make it today. 8 KB bottoms-up OH Press / arm 16#. 12 Goblet squats 16#. A 30 min amrap at 80% effort. 10 HSPU (did them all strict). 15 Goblet squat 26# (Rx was 70). 4 rounds 500m row 3 MU. Subscribe to: Post Comments (Atom). I started Crossfit back in June 2011. In December 2011, I started using blogger as a tool to track progress and workout details. I also occasionally post crossfit-related thought pieces. View my complete profile. Run 8...

5

KP's Crossfit Blog: May 2016

http://kpcrossfit.blogspot.com/2016_05_01_archive.html

Tuesday, May 31, 2016. A 15 min EMOM. 3 CJ @ 60% (was Snatches, but I subbed due to injury). I did 115#. B 5 rounds for time. 50 DU (I did 1st, last set unbroken). 5 Deadlifts 315# (or ahap - I did 275#). 5 strict, slow pullups. Several attempts at barmu w false grip, slow, all failed. D 4 Tuck Back Lever. Managed to get one extended and hold for some time. Progress! Monday, May 30, 2016. 2016-05-30 Memorial Day 'Murph'. A 'Murph'. For time. Rx is with weighted vest. B 1 mile recovery run. 5 box jumps 30".

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KP's Crossfit Blog

Thursday, January 12, 2017. Snowed in yesterday, but managed to make it today. 8 KB bottoms-up OH Press / arm 16#. 12 Goblet squats 16#. A 30 min amrap at 80% effort. 10 HSPU (did them all strict). 15 Goblet squat 26# (Rx was 70). 4 rounds 500m row 3 MU. Tuesday, January 10, 2017. 5 pullups (did ring rows). A 3 rounds, not for time. 50 DU (last round was unbroken). 10 box jump 30". 5 HSPU (all strict, unbroken). B 4 rounds for time. 10 Push press 95# (RX was 115#). 3 OH Squat 95# (RX was 5 reps, 115#).

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