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Kim Pallister
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2013-10-07 WOD
WARM std warmup 800m run medball clean drills push jerk drills MAIN A. 8min EMOM push jerk 75# B. 3 rounds for time: { 5 wall walks 10 medball cleans 20# 15 should to overhead (push jerk) 75# } time: 8:39 I added C. 2x5 strict pullups
2013-10-07 WOD
2013-10-07 WOD
kpcrossfit.blogspot.com
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2013-10-05 WOD
Whew, tough one today. Close to a PR for a benchmark in the middle of a bigger workout, so pretty pleased. WARM 10 wallball 14# CJ practice MAIN: A. For time: { 1 mile run 30 CJ @ 155/105 (I scaled to 135#, which makes this 'Grace' on it's own) 60 wallball ...
2013-10-05 WOD
2013-10-05 WOD
kpcrossfit.blogspot.com
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year-end goals check
I set out some goals for end of year, and that's 3 months away. How's progress going? Areas for improvement, and goals for 2013: 1. Participate in at least 1 event (CF event, or Tough
Mudder, or some such thing) - DONE. I did Tough Mudder and Survive the Bu...
year-end goals check
year-end goals check
kpcrossfit.blogspot.com
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2013-10-04 WOD
Tough workout today, but got through it and got 2 PRs on top of that. WARM std warmup 10 KBS 10 T2B 10 C2B Pullups MAIN A. Get as far into this chipper as possible in 4 min. Then rest 4 min. Then START AGAIN AT THE TOP, and get as far in as you can in 6 min...
2013-10-04 WOD
2013-10-04 WOD
kpcrossfit.blogspot.com
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2013-10-03 WOD
makeup for missing tuesday. WARM std warmup 15 wallball 20# 15 medball toss 20#  MAIN A.  5min EMOM Deadlift @ 60% ORM I did 175# but probably should have gone a bit heavier. (60% 315 = 189) B. Snatch clusters snatch complex warmup, then 5 sets 1.1.1 snatch...
2013-10-03 WOD
2013-10-03 WOD
kpcrossfit.blogspot.com
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2013-10-02 WOD
WARM std warmup 2 rounds { 5 burpees 10 russian kbs 10 kb revolutions (each way) } 400m run MAIN A. 2 min of work, 30seconds each of the following, followed by 4 min rest, per round { KBS 70/53 (I did 53#) pullups burpees jumping squats } Counts: Round 1: 1...
2013-10-02 WOD
2013-10-02 WOD
kpcrossfit.blogspot.com
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2013-09-30 WOD
A. 20-15-10-5 of { Front Squat 135/95 (I did 95#) pullups burpees } 23:48 B. EMOM 10 { 3-5 Handstand pushups } I managed a couple strict but then switched to negatives by min 3
2013-09-30 WOD
2013-09-30 WOD
kpcrossfit.blogspot.com
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2013-09-28 WOD
For time: 2k row (took me about 8:10) then 3 rounds { 20 wallball 20# 20 pullups 20 deadlifts @ 185 (I scaled to 135) } Time: 25:50
2013-09-28 WOD
2013-09-28 WOD
kpcrossfit.blogspot.com
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2013-09-25 WOD
Couple days no CF. Rest day monday, then flew to Taiwan and lost a day on the way there, then no time Wed. A. 5k run (little short of tha...
2013-09-25 WOD
2013-09-25 WOD
kpcrossfit.blogspot.com
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2013-09-22 WOD
My first crossfit event (apart from the open), Survive The Burn. I came in 5th overall, 4th among men (scaled), 2nd among men-scaled-over...
2013-09-22 WOD
2013-09-22 WOD
kpcrossfit.blogspot.com
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