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Search: Posts Made By: Chris Kemp
Forum: Community 10-02-2013, 01:38 PM
Replies: 12
Views: 13,642
Posted By Chris Kemp
Re: Painstorm WODs

Gonna give you a choice this month

Option 1
Emom
5 thrusters
5 pull ups
Load starts at 95lb and goes up 10lb each minute till you can' take the jump

Option 2
Emom
Forum: Community 09-06-2013, 09:30 AM
Replies: 12
Views: 13,642
Posted By Chris Kemp
Re: Painstorm WODs

Yep, sorry bout that. Eldest started school and have been a bit busy.

Here is a goody from the wayback machine. If you are really nuts do the runs with your barbell ...

With a 45lb barbell

25...
Forum: Community 08-01-2013, 03:23 AM
Replies: 12
Views: 13,642
Posted By Chris Kemp
Re: Painstorm WODs

Painstorm for August

40 min AMRAP
Row 1000m
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

Cheers, kempie
Forum: Community 07-01-2013, 11:12 PM
Replies: 12
Views: 13,642
Posted By Chris Kemp
Re: Painstorm WODs

Painstorm for July
30 min amrap
5 hspu
10 front squats, 1/2 body weight
20 pull ups
40 double unders

Have fun!!

Cheers, kempie
Forum: Community 05-31-2013, 11:29 PM
Replies: 12
Views: 13,642
Posted By Chris Kemp
Re: Painstorm WODs

Painstorm for May 2013

Amrap 40 mins
Row 750m
5-1
Body weight power cleans
Muscle ups

Cheers, kempie
Forum: Community 05-01-2013, 11:34 PM
Replies: 12
Views: 13,642
Posted By Chris Kemp
Re: Painstorm WODs

Painstorm for May, 2013

5 rounds of the following
2 min to sprint 200m then amrap pull ups in remaining time,
2 min to do 50 double unders then amrap ring dips in remaining time,
2min to row 250m...
Forum: Fitness 04-18-2012, 08:24 AM
Replies: 967
Views: 508,506
Posted By Chris Kemp
Re: CFSB - Ask your questions here!

The program has little to do with the CFSB program that kicked off this thread. TBH it sounds like your problem is a lack of conditioning work and a poor nutritional plan. Consequently, it matters...
Forum: Fitness 04-18-2012, 08:16 AM
Replies: 967
Views: 508,506
Posted By Chris Kemp
Re: CFSB - Ask your questions here!

Scotty, I'd suggest starting with 5 reps at 80% of your 1rm and starting your high rep sets at the same load. Add 5lb per week to your working 5 load and add 25lb to your high rep load whenever you...
Forum: Fitness 04-18-2012, 08:14 AM
Replies: 967
Views: 508,506
Posted By Chris Kemp
Re: CFSB - Ask your questions here!

Jo - the high rep sets are the real magic in the program. They are where you use your low rep strength to develop capacity with direct relevance to Crossfit.

Cheers, kempie
Forum: Fitness 11-11-2011, 12:20 PM
Replies: 967
Views: 508,506
Posted By Chris Kemp
Re: CFSB - Ask your questions here!

Peter - I'd suggest either starting where you left off or if the last cycle was easy maybe making another 5lb jump. For me rest weeks were an opportunity to play with some of the fun heavy metcons...
Forum: Fitness 11-10-2011, 03:24 AM
Replies: 967
Views: 508,506
Posted By Chris Kemp
Re: CFSB - Ask your questions here!

Mark - the program is laid out in detail in the CFJ article linked in numerous places in this thread however here it is to save you a little...
Forum: Community 11-28-2010, 03:08 AM
Replies: 6
Views: 2,402
Posted By Chris Kemp
Re: Getting HQs Permission For Content

Christopher - he may not ultimately be the man responsible but Dale Saran is one of HQ's legal beagles. You could try sending him a PM through this board and seeing if he can point you in the right...
Forum: Workout Logs 10-29-2010, 01:57 AM
Replies: 879
Views: 51,564
Posted By Chris Kemp
Re: Lee Hill's log

Devastated for you and your family mate. If there is anything that Leon or I can do don't hesitate to let us know. Thinking of you my friend.

Cheers, kempie
Forum: Equipment 10-02-2010, 09:04 AM
Replies: 8
Views: 8,876
Posted By Chris Kemp
Re: EVA Foam flooring or rubber?

We went down the path of flooring our place with EVA as I thought it would be a little more forgiving for stuff like sit-ups, burpees and other floor work. It certainly satisfies that criteria and...
Forum: Digital Coaching 09-09-2010, 02:26 PM
Replies: 12
Views: 4,789
Posted By Chris Kemp
Re: My air squat beginner

Casey, you are falling over because you are sending your butt back but trying to keep an upright torso and reaching up rather than forward. You have to go through having an immature squat before you...
Forum: Workout Logs 08-19-2010, 02:04 AM
Replies: 192
Views: 12,801
Posted By Chris Kemp
Re: Nick's Log. GID

Nick - just found your log here fella. You're doing great work in the box and look forward to watching you meet and exceed your previous strength levels with tighter form over the next couple of...
Forum: Equipment 06-04-2010, 03:15 AM
Replies: 6
Views: 5,778
Posted By Chris Kemp
Re: Pull-up bar structure design.

Jeff - I'm guessing that your rig may be a little large for Francisco's 250 sq ft box but I must say that is a great rig and even better article on it's construction. Just beautiful!!

Mike - that's...
Forum: Equipment 06-03-2010, 04:27 AM
Replies: 6
Views: 5,778
Posted By Chris Kemp
Re: Pull-up bar structure design.

Francisco - for the actual design that will depend on what sort of rig you are after. For example, will it be free standing, mounted on a wall, hung from a ceiling?

Some of the dimension stuff is...
Forum: Competitions 06-02-2010, 01:54 AM
Replies: 8
Views: 3,416
Posted By Chris Kemp
Re: Painstorm - June '10

Stephen - that partner carry looks great. Much better than weighted rowing

Cheers, kempie
Forum: Competitions 06-01-2010, 02:34 PM
Replies: 8
Views: 3,416
Posted By Chris Kemp
Re: Painstorm - June '10

Hey Dan - good to see that you are still in the mix fella.

Cheers, kempie
Forum: Competitions 06-01-2010, 02:32 PM
Replies: 8
Views: 3,416
Posted By Chris Kemp
Re: Painstorm - June '10

20 mins starts after loaded run and on completion of the 20 min you run 1/2 mile to finish.

Total time is loaded run + 20 min + unloaded run

Cheers, kempie
Forum: Competitions 05-31-2010, 01:08 PM
Replies: 8
Views: 3,416
Posted By Chris Kemp
Painstorm - June '10

Run 1/2 mile w 1/2 bodyweight
AMRAP 20
5 deadlift, 1/2 bodyweight
5 hang power clean, 1/2 bodyweight
5 front squat, 1/2 bodyweight
5 push jerk, 1/2 bodyweight
5 back squat, 1/2 bodyweight
Run 1/2...
Forum: Workout Logs 05-02-2010, 02:27 PM
Replies: 17,299
Views: 3,037,953
Posted By Chris Kemp
Re: A Bears Tale

No tool required - the rope actually screws into the little metal bearing thing. From memory the official ropes have a little hole running through them to allow for the screw to go in. I just...
Forum: Workout Logs 04-29-2010, 05:02 AM
Replies: 17,299
Views: 3,037,953
Posted By Chris Kemp
Re: A Bears Tale

Scott if your replacement rope doesn't arrive just buy a cheap plastic rope, snip the little plastic ends off and then screw the remaining rope into the buddy lee handles. We've just done this with...
Forum: Workout Logs 04-22-2010, 02:33 PM
Replies: 1,901
Views: 215,776
Posted By Chris Kemp
Re: Leon's log

6:14 mate

Cheers, kempie
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