tag:blogger.com,1999:blog-47284824159895237632024-03-27T16:53:49.176-07:00KP's Crossfit BlogKimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.comBlogger3663125tag:blogger.com,1999:blog-4728482415989523763.post-33215453728868156142024-03-26T01:21:00.000-07:002024-03-27T01:26:47.513-07:002024-03-26 WoD<p> A. Run 6.8km; 47:59; 7:03 pace (was in hawaii, so some of this on trails, hills, etc Thus slow.</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-80063282625541420912024-03-20T01:23:00.000-07:002024-03-27T01:24:28.727-07:002023-03-20 WoD<p> A. Run 11.3km; untimed, but about 5:40 pace. While at GDC.</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-19390909038772530942024-03-17T01:24:00.000-07:002024-03-27T01:25:31.722-07:002024-03-17 WoD<p> A. Run 7.98km; 47:57; 6.0 pace</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-31304193160466764492024-03-14T11:04:00.000-07:002024-03-14T11:04:50.816-07:002024-03-14 WoD<p> A. Shoulder mobility work<br /><br />B. 10 mile Airdyne: 35:40</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-70589322944223863502024-03-12T10:30:00.000-07:002024-03-12T10:30:01.792-07:002024-03-12 WoD<p> A. 5 mile airdyne. 18min<br /><br />B. 3x5 Front Squat<br />45, 75, 75<br /><br />C. Shoulder mobility work</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-64645597617955374552024-03-11T06:56:00.000-07:002024-03-11T06:56:25.770-07:002024-03-11 WoD<p>A. Shoulder mobility work<br /><br />B. 10 mile Airdyne. 36:10 (slow, as I was still pretty sore from saturday)</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-10695319397713197202024-03-10T17:11:00.000-07:002024-03-10T17:11:05.968-07:002024-03-10 WoD<p>A. 5mile Airdyne<br /><br />B. Shoulder mobility work<br /><br />C. 3x5 supermans, 3-5sec each </p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-50446228880706132712024-03-09T12:17:00.000-08:002024-03-09T12:17:45.351-08:002024-03-09 WoD<p>A. 1000 air squats<br />33:10<br /><br />Just doing something different. little mental grit challenge</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-85092168013145224172024-03-08T12:17:00.000-08:002024-03-09T12:20:49.788-08:002024-03-08 WoD<p>A. 10 mile airdyne. 32:41.<br /><br />B. 100 air squats<br /><br />C. Shoulder mobility work</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-67597177936934750792024-03-05T07:41:00.000-08:002024-03-06T07:42:26.953-08:002024-03-05 WoD<p> A. 10mile airdyne. 33:45<br /><br />B. 100 air squats</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-24571452074925528832024-03-04T12:12:00.000-08:002024-03-04T12:12:14.188-08:002024-03-04 WoD<p>A. 10 mile Airdyne. 33:15<br /><br />B. BeltSquats<br />10x106#<br />10x106#<br />8x159#</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-49637369173977382212024-03-03T10:32:00.000-08:002024-03-03T10:32:28.409-08:002024-03-03 Sunday Run<p> A short one today - as I wasn't sure how my shoulder would hold up to running. Was a little tender but managable. Still, kept it short.</p><p>A. Run 2.7Km. 15:05; 5:35 pace</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-52337918026077068172024-03-02T07:14:00.000-08:002024-03-03T07:16:54.110-08:002024-03-02 WoD<p>A. 10 mile Airdyne. 33:45<br /><br />B. Belt Squats (w 4" plate deficit)<br />2x10 @ 70#, 2x10 @ 88# </p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-73683281539483778702024-03-01T07:23:00.000-08:002024-03-01T07:23:11.232-08:002024-03-01 WoD<p>A. 5 mile airdyne. 17:35</p><p>B. Belt Squats 10x35, 10x53, 10x70, 10x88<br /><br />C. Shoulder mobility work</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-61963645344581950002024-02-29T10:14:00.000-08:002024-02-29T10:14:52.201-08:002024-02-29 WoD<p> A. 10 mile Airdyne. 32:33</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-46142257832510465252024-02-28T15:26:00.000-08:002024-02-28T15:26:22.500-08:002024-02-28 WoD<p>A. 10.0 mile Airdyne. 33:42<br /><br />B. Banded shoulder mobility work</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-42097339692622728812024-02-26T09:32:00.000-08:002024-02-26T09:32:25.412-08:002024-02-26 WoD<p> A. 10mile Airdyne. 35:12<br /><br />B. banded shoulder mobility work</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-11150407840543350142024-02-24T12:11:00.000-08:002024-02-24T12:11:05.934-08:002024-02-24 WoD<p> //First time back in the gym. Not much I could do other than bike, so that's what I did<br /><br />A. 10 mile Airdyne. 38:18 (pretty easy pace)<br /><br />B. 3 rounds, not for time<br />{<br />10 air squats<br />3 banded arm stretch on injured shoulder<br />}</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-14493818775585599972024-02-16T08:46:00.000-08:002024-02-20T08:47:47.342-08:002024-02-16 Out of commission<p> Shoulder surgery today. will see how long before I'm back on the horse...</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-66097018305389953092024-02-11T08:30:00.000-08:002024-02-14T08:32:23.714-08:002024-02-11 WoD<p> A. Half-day of skiing</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-49768526935941956702024-02-10T08:30:00.000-08:002024-02-14T08:30:49.991-08:002024-02-10 WoD<p> A. Full day of snowboarding</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-48440146700689574432024-02-09T08:29:00.000-08:002024-02-14T08:30:21.108-08:002024-02-09 WoD<p> A. full day of snowboarding</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-9624549204918133782024-02-07T09:44:00.000-08:002024-02-07T09:44:45.131-08:002024-02-07 WoD<p>WARM<br />400m run<br />std warmup<br />tabata russian twists<br />3x30s SU/DU/DU<br /><br />MAIN<br /><br />A. 5 rounds, each for cals, each taking 6 min<br />{<br />first 2 min:<br />{<br />12 T2B (did all but the last set UB)<br />50 DU<br />}<br />rest till 2:00<br /><br />Next 2 min<br />{<br />row for cals (this is score for the round)<br />}<br /><br />rest till 6:00<br /><br />}<br />cals: 33,33,34,30,30<br /><br /><br /></p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-2371920615680857332024-02-06T09:24:00.000-08:002024-02-06T09:24:29.760-08:002024-02-06 WoD<p>WARM<br />400m run<br />std warmup<br />2 rnds<br />{<br />10 banded good mornings<br />10 banded rows<br />20s plank<br />2x10s side plank (l/r)<br />inchworm up to pike (elevated feet)<br />}<br />walk walk practice<br />deadlift drills<br /><br />MAIN<br /><br />A. Work to a heavy DL (slightly heavier than heaviest weight in C)<br />8x135, 5x185, 3x225, 2x255<br /><br />B. (Superset w A) 4 x 5-10s HSHold, 1 HSPU<br /><br />C. For time<br />{<br />21 Deadlift 135#<br />15 Strict HSPU (Rx was 21 push-press 2x50#DB)<br />15 Deadlift 185#<br />12 Strict HSPU (Rx was 21 push-press 2x50#DB)<br />9 Deadlift 225#<br />9 Strict HSPU (Rx was 21 push-press 2x50#DB)<br />}<br />time: 10:10</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0tag:blogger.com,1999:blog-4728482415989523763.post-89485314573183073592024-02-05T09:44:00.000-08:002024-02-05T09:44:13.487-08:002024-02-05 WoD<p>WARM<br />400m run<br />3 rounds<br />{<br />1 min spidermans<br />3 inchworm<br />1 min row<br />}<br />KB SquatClean practice<br />KB Clean practice<br />KB Front Squat practice<br />2x10 ring rows<br /><br />MAIN<br /><br />A. 4 rounds, not for time<br />{<br />4 Ring Pullup<br />8 KBFrontSquat 2x35, 2x35, 2x44, 2x44<br />}<br /><br />B. 12 min AMRAP<br />{<br />12 Burpee Pullup<br />12 KB SquatClean 1x35#<br />}<br />4 rounds + 9 burpee pullups</p>KimPallisterhttp://www.blogger.com/profile/10418501466730095519noreply@blogger.com0