2011-06-22 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Dynamic Squat:
2X12 @ 50% with Safety Squat Bar + 25% band tension
165 lbs with blue band


WOD:
Every Minute on the minute for 10:00
1 power snatch
5 Good Mornings
1 Max Long Jump***
Your coach will help you sit a minimum distance based upon your first long jump.  Any jump short of minimum has a 5 burpee penalty

Results
95 lbs. I only missed the last long jump...just by a tiny bit and had to do 5 burpees.

Michelle and Janelle recommended I get some pom poms to use while I am standing around watching other people work. Apparently I was not moving enough in between the WOD and dynamic squats.

2011-06-21 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: weighted Pull-up (Max added weight or max reps if scaled)
90 lb dead hang pull-up. Last time I got 50 lb and failed 80 lb

WOD:
4 Rounds for time
100′ Bear Crawl (wall to wall to wall)
10 Burpee Pull-Ups
400M Run

Results
11:40
Recorded in garmin connect
http://connect.garmin.com/activity/94044698

2011-06-20 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Safety Bar Back Squat 1RM
265 lbs. 20 lbs improvement over last max of 245 lbs.
I failed 285 lbs. I was really close but did not get it. The next time I attempt this, my first heavy lift needs to be 275 lbs.

WOD:
10:00 AMRAP
30 Second Handstand Static Hold*
10 Wall Balls
30 Second L-Sit Static Hold*

Results
5 rounds plus 25 seconds into L-sit. Just needed 5 more seconds to get 6 rounds.

2011-06-17 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Floor Press 1 RM
235 lbs. This is a PR for me on floor press.

WOD:
"The Bear Complex"
5 Rounds:
1 Round is 7X
Power Clean
Front Squat
Push Press
Back Squat
Push Press


Results
75
85
95
105
135 lbs

2011-06-16 Thursday jog

green adam 2.67 jog with jeff recorded in garmin connect.

2011-06-16 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill:
Box Jumps

WOD:  21-15-9
Kettle Bell Swings
Push ups

Results
4:26 with 80 lb Kb and wearing 20 lb vest.

Post WOD:
200 M run for time
400 M run for time
800 M run for time

Results
800 = 2:10
400 = 0:55
200 = 0:30

2011-06-15 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Dynamic Box Squat 2X8@60% +25% Bands (were almost ready to test again)
170 lbs

WOD:
5 Rounds for time:
7 Deadlifts
5 Hang Power Cleans
1 Jerk
100M Run
***Use 1 barbel for all 3 movements***

Results
6:34 using 155 lbs

WOD 2:
12:00 AMRAP
21 push press (using 45 lbs bar)
15 pullups
9 toes to bar

Results
5 rounds + completed the push press.