Ted Kemen

Square crossfit

Benchmarks

Workouts
Fran4:38
Helen9:26
Grace:00
Isabel:00
Jackie7:46
Lifts
Back squat265 lbs
Deadlift365 lbs
Clean & Jerk185 lbs
Snatch135 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

06/17/2019
1.) EMOM 8
1 Power Snatch @ 90%
2.) Accumulate 100 Alt. Dumbbell Lunges 1x50lb/1x35lb
-DB can be held however athlete chooses
-Every minute do 10 Abmat Situps before starting Lunges
*3.) 6X7 Chest to Bar Pullups
*4.) 6x7 Handstand Pushups
06/21/2019
1.) EMOM 8
1 Strict Press @ 90%
2.) 7 Rounds
7 GHD Situps
7 Toes to Bar
1 Rope Climb
*3.) 5x5
:10 ring support hold
:05 eccentric (negative)ring dip
:01 strict ring dip back to ring support
06/25/2019
1.) Every 2 min for 12 min
Deadlift: 5@70%, 4@75%, 3@80%, 2@85%, 1@90%, 1@90%
2.) 22-16-10-4
Alt. Jumping Lunges
Handstand Pushups
*3.) 12 minutes muscle up drills
*kip swing
*hips to rings on box
*hips to rings
*banded ring pull through
*jumping muscle ups
*turn overs on low or high rings based off ability
Whiteboard
4:22 (box hspu)
135#-185# DL, 100 cal assault bike Jim! Partner WOD tomorrow @ 11:30!
225 ~> 300 DL. 6x3 unbroken MUs for the EC
Worked Power Snatch up to 220#
405# for final 2 sets
Cap+3 ish min
215-275#DL; “water break” part 1,2&3
Step lunge and strict hspu. DL 165/175/195/205/220/230
HSPU off box and DB (almost back to normal with wrist 🤞🏻) DL up to 170#
7:05 1/2 from wall, 1/2 box. 175-230 DL
7:28. Ooof. 1st round was 1:30 then....yah
Dl: 405,430,455,480,500,500fail,, 500x2rep.
Dl 235, 250, 265. 280, 300.
5:30 (11,8,5,2 hspu) — then started back at the top til 10min cap
DL 165-205# felt strong 💪🏼 // comp train w Emma, Sam, Karl, Kelly // 5rds - 5-7 T2B & 200 m run
6:44 at home.
I counted right/left lunge= 1 rep🤷🏼‍♀️ Also, 50 ttb, 50 DUs (43 in a row!) and a 1 mile run.
215/225/240/255/270# DL
For my first 5 reps I felt like Ian. My last 5 however did not. But then I remembered what the WOD mother told me today - “it’s not about speed - it’s about beauty and perfection.” Even if it was for DL - I am applying it to all areas of my CF life.
8:06.5,4,3,2 wall walks instead of hspu
365 dl
4:12 (box hspu)
195# dl. Not 90%
255-330 DL
Crossfit Black Ridge
Build up a bear complex with paws between movements. (PC, FS, PP, BS, PP) over 10 min. Then 10 min emom at weight. Did 155#
4:37. 115# pp for HSPU
235# - 305# DL