2010-12-31 Friday Crossfit LS

5:30am workout
Skill
deadlift
5 / 40% / 120
5 / 50% / 150, 155 actual
5 / 60% / 180, 185 actual

WOD
METCON
21-15-9 for time
OHS
pullups

Results
3:57
45# OHS

I should do more weight on over head squats. The key for me is getting into the groove. It seems awkward at first but once I hit the sweet spot, I can pump these out. I should at least add 20#.

2010-12-30 Thursday run

2.66 mile run with jeff. recorded in garmin connect.

2010-12-30 Thursday Crossfit LS

5:30am workout

WOD

4 rounds for time

400m run

25 hollow rocks

10 ring dips

10 toes to bar

Results

12:41

2010-12-29 Wednesday Crossfit LS

5:30am workout
Skill
push press (deload)
5 / 40% / 70#, 75# actual
5 / 50% / 85#
5 / 60% / 105

WOD
AMRAP 12:00
"holy crap"
1 RH turkish get up (only to standing)
5 RH kb thrusters
10 RH kb swings

1 LH turkish get up (only to standing)

5 LH kb thrusters

10 LH kb swing

Results
6 rounds + RH kb swings, 35# kb

I got a boxing coach...Carl. We start tomorrow. I am staying after a little bit to stretch and today Carl asked me to do some gymnastics. Good stuff.

2010-12-28 Tuesday Crossfit LS Cindy

5:30am workout

Skill

front squat (deload)

5 / 40% / 80#,  actual 95#

5 / 50% / 105#, actual 115#

5 / 60% / 125#

WOD

"cindy"

AMRAP 20 minutes

  5 pullups

  10 pushups

  15 squats

Results

16 rounds + pullups

Pushups are my weak point in this wod. I felt strong on the pullups and squats. I am doing a better job of linking my pullups together with the kip. I still have timing issues and need much refinement but I am showing improvement.

Stretching my soleus yesterday was a big help. I thought I was going to have pain in both my soleus for at least a day but today there was no pain. I did stretch them very well after today's workout as well.

I did not feel tired during the workout even though I was up until around 1:30am playing poker at the Rohrs. At this moment as I type, my eyes are heavy. 

2010-12-27 Monday Crossfit LS

5:30am workout

Skill

deadlift 

5 / 75% / 215#

3 / 85% / 240#

max reps / 95% / 280# 4 reps

I felt good here. Using calculated max given the weight and reps I should be able to do 320# dead lift

WOD

5 rounds for time

3 stone to shoulder

6 chest to bar pullups

12 box jumps (20 inch box)

Results

6:25 Rx

100# stone

The box jumps hurt my lower calf. Similar pains to that which I have experienced throughout my athletic career. Carl helped me with some stretches.I also stayed after and worked on kipping. If I can connect my kips I can greatly reduced my cycle time.

2010-12-26 Sunday jog

2.67 mile jog

2010-12-24 Friday jog

jog 2.57 miles

2010-12-24 Friday Crossfit LS

10am workout

Team AMRAP 12:00
4 man team
9 kb swings
9 box jumps
9 pull ups
150 meter run

6 almost 7 rounds.

2010-12-23 Thursday Crossfit LS

5:30am workout

Skill

ring front support, planche, skin the cat (german hang pull)

WOD

AMRAP 9:00

1 rope climb

5 ring dips

15 abmat/wall ball situps

Results

5 rounds + 13 wall ball situps

20# wall ball

2010-12-22 Wednesday Crossfit LS

5:30am workout
Skill
push press
5 / 75% / 125
3 / 85% / 140
max reps / 95% / 165 / 5 reps

WOD
3 rounds for time
20 backsquats @ 55%
20 Toes 2 bar

Results
9:09
135# backsquat

I stayed after today and worked on some olympic lifts with Carl. We worked the hang snatch and drop snatch. I made some significant improvements.
Carl showed me a stretch that should significantly help me. Lay on back, butt against wall, legs up in the air against wall and then split the legs.

2010-12-21 Tuesday Crossfit LS

5:30am workout
Skill
handstands
  static hold, press up, hand stand pushups

WOD
4 rounds for time
10 wall balls
30 sec handstand hold
20 second L-sit
20 ring pushups

Results
13:29
20# ball, box pike L-sit

2010-12-20 Monday Crossfit LS

5:30am workout
Skill
Front squat
5 / 75% / 155
3 / 85% / 175

WOD
AMRAP 12:00
3 press @ 50% bodyweight
3 pullups

Results
22 + press

2010-12-17 Friday Crossfit LS

5:30am workout
Skill
deadlift
3/ 70% / 185
3 / 80% / 215
3 / 90% / 245
percents other than 90% are based on 90%.

WOD
8:00 AMRAP
2 stone ground to overhead
4 double burpee (reverse and regular combined)
4 overhead squats at 60%

Results
5 rounds + 1 ohs
100# stone, 45# ohs

2010-12-16 Thursday Crossfit LS

5:30am workout
Skill
KB Turkish getup

WOD
5 rounds (NOT for time, rest as needed)
15 deadlifts/bodyweight
max reps pullups
max reps ring dips

Results
round, deadlift #, pullups, ring dips
1, 165, 12, 10
2, 165, 12, 8
3, 165, 12, 8
4, 165, 9, 5
5, 165, 6, 6

Total 88

I felt like I could puke after round 4. I was able to kip pullups. round 1 was strict pullups but after that kipped. For not having practiced kipping, I have the first part of it figured out. I am not very good at efficiently transitioning the downward phase to immediately back to the up phase. I take an extra forward/backward swing there.

Deadlifts got hard. I need to work on focusing on sitting down when beginning descent. My back arches in the bottomish position.

2010-12-14 Tuesday Crossfit LS

5:30am workout
Skill
snatch technique

WOD
AMRAP 12:00
4 hspu
5 ring dips
8 wall balls (throw to wall above target)
6 toes to bar
10 second handstand static hold

Results
5 rounds + 1 t2b
Used 14# wall ball, did 2 rounds of unmodified hspu, did 3 rounds of unmodified ring dips, handstand hold was against wall.

This blasted my shoulders quickly. I thought I would be able to do the ring dips unmodified the way through but my sholders/arms were so taxed, I was not able to. Multiple reps of handstand pushups get very hard, very quickly.

2010-12-10 Friday Crossfit LS

7:30am workout

Working out in the Truman rec center with Derrick.

Skill

Deadlift

5/65%/195

5/75%/225

max reps/85%/251 completed 4 reps.

WOD

50-40-30-20-10

pushups (not crossfit style, just regular)

situps

Results

13:33
recorded in garmin connect.

This took me much longer than it should have. My pushup shape is terrible. During collegiate wrestling, I could have smoked this. I am glad coach schutter did not see this.

table tennis vs Derrick Rohr

Played in some west campus hall room. I destroyed Derrick 18 games to 1 game. Paddles make a difference.

2010-12-09 Thursday Crossfit LS

5:30am workout
Skill
Snatch Technique using 45# bar
hang, below knew, floor, snatch balance, tall snatch
I need A LOT of work on snatches. When I pull under the weight my toes go way out and my knees come in. Chandra recommended 4 stretches to help with the flexibility required to better perform the snatch.

1. Stand between supports of pull up bar with pvc in over head squat position. pvc rests against vertical supports to keep it aligned and then do a squat. My shoulder flexibility needs improvement and this will help. 
2. KB chalice squats pushing knees outwards with elbows.
3. elastic band around knees while doing squats, focus on pushing knees out
4. foam roll on back while holding bar

WOD
20:00 clock
even min = 1 snatch
odd min = rope climb

Results
75# snatch for 3 rounds
95# snatch for 7 rounds
I did not use feet on most of the rope climbs.

It is worth repeating...my snatches are horrible and need lots of work.
Rope climbs are easy for me.

2010-12-08 Wednesday Crossfit LS

5:30am workout
Skill
Push Press
calculated max to be 170#. formula: max = 130% of max press. during workout I accidentally estimated max at 160# instead of 170#.
5/65%/105
5/75%/120
5/85%/135
These percents are based on 160 instead of 170 (should have been 170).

weighted pull ups (used belt with hanging KB)
2,2,2,2
16kg (35#), 24kg (53#), 24kg, 24kg + 2.5# (55.5#)

WOD
For time:
9 stone shoulders
21 wall balls
7 stone shoulders
15 wall balls
5 stone shoulders
9 wall balls

Results
6:07 using 100# stone, 20# wall ball.

Shoulders/chest are a little sore from yesterday but not soreness like in previous weeks.

2010-12-07 Tuesday Crossfit LS

5:30am workout
Skill
Handstand: holds, push ups, press to


I am not able to hold still very well while doing a free standing handstand. I can do push ups using the wall as stabilizer. I can also do the kip up. I tried to use the pvc pipe (like being on parallel bars) and do a hand stand push up but was only able to lower myself and could not push back up. 
Press to ... just not happening. Chandra made it look easy...it most definitely is not. 

WOD
5 rounds for time
2 KB turkish get ups
10 burpee pull ups
15 push ups

Results
16:16
16KG (35#) KB

This was a tough workout. Push ups got really hard on round 3 and I struggled each round after on the push ups. My chest is weak. Coach Schutter would rip me a new one if he saw how weak my push up endurance is. Round 5 for turkish get ups was really difficult as well. I almost did not make it up on the left arm get up. 

2010-12-06 Monday Crossfit LS

5:30am workout
Skill
Front Squat
5 /165#
5/145#
max reps/175#. I completed 5, failed on 6.
calculated front squat max 205 = weight * reps * 0.0333 + weight.
I have rounding of the back as I near bottom of front squat and need to work on flexibility here, chest out, and maybe elbows wide.

WOD
AMRAP 7:30
3 box jumps
6 toes to bar
9 KB swings

Results
6 rounds plus 3 toes to bar
24" box plus 2 45# plates (thick kind), 24 KG (53#) KB
Recorded in garmin connect.

KB got heavy on last two rounds, but I should have used the next higher KB.

jog

jog 2.67 miles, recorded on garmin connect.

2010-12-03 Friday Crossfit LS

5:30 am workout
Skill
Warm up: 30 squat, 30 push up, 20 ring rows

WOD
CrossFit Total
3 attempts to find 1 rep max
back squat
press
dead lift

Results
back squat 245
press 135
dead lift 275
Total 655

back squat 205 success, 245 success, 275 fail.
press 115 success, 135 success, 145 fail
dead lift 205 success, 245 success, 275 success

I completed 295 dead lift on 4th attempt. I think I could have done 305. I am going to use 295 for my max when calculating percentages since that is where I really am.
This is good. I need these number so that I can accurately do the percentage based workouts. The only lift I did not do to failure was dead lift. My shoulders were pretty sore from yesterday's workout. I could definitely feel some extreme discomfort but not quite pain after each press. The weight felt really heavy on the 275 failed back squat. As soon as I took the weight of the rack, mentally I told myself I was not going to get it. Chandra said, she could tell this in my body language as I was unracking.
I was shooting for a total of 672 which would put me in the intermediate ranking for 165# men according to this chart. Counting the 295 dead lift, I totaled 675 which would put me just over 672.

2010-12-02 Thursday Crossfit LS

5:30am workout
Skill
Muscle up work
I did 4 consecutive muscle ups on the rings. Felt pretty good. I failed on the 5th. Chandra said I could really pump through these if I learn to kip them.

WOD
AMRAP 12:00
1 snatch @70-80%
20 sec hand stand hold
20 sec L-sit
15 push ups

Results
4 rounds plus L-sit. 95# snatches. Used wall for support on hand stand holds after round 1. Staring in round 3, I did push ups on my knees. My L-sits were on rings (as Rx) and were not really L's at 90 degrees...more like 135 degree L.

My snatches suck (and that is being lenient). I definitely do not sink under the bar. Chandra said this is a very technical move and can take a while to learn properly. I think I am scared to pull under the bar and really land in a deep over head squat position. I am not confident with over head squats or my balance in that position. Push ups got hard really quickly. The combination with the other exercises really tired my shoulders/chest quickly. My chest is not that strong to begin with and so this really roached it quickly.

My hamstrings and quads were sore all day yesterday and this morning as well. Today, about 35 minutes after the workout I noticed that my biceps were sore. This must be from yesterday's skin the cats and not from Tuesday's Thompson rope climbs. If the soreness was from Tuesday I should have felt sore yesterday and I did not. I did not think skin the cats would have made my biceps so sore.

table tennis instruction with Chunyen Liu

Joel and I had table tennis instruction with Chunyen Liu. He walked us through the proper body and paddle positions for forehand and backhand drills. The drills are forehand to forehand, backhand to backhand, forehand to backhand, cross court for one guy switching between forehand and backhand while partner hits back to same side.

2010-12-01 Wednesday Crossfit LS

5:30am workout
Skill
Hollow body, front support, planche grip
I am shaky on the rings, need to continue to practice and work stabilizer muscles.

WOD
On the minute:
1 clean and jerk @ 70-80%
3 skin the cats

Results
9 rounds
115,115,135,135,155,155,155,175,195

I should have started at 155 for the clean and jerk. I felt pretty good on the clean and jerks. On the clean, I need to focus on exploding up with hips and high elbows and then sinking under the weight and front squatting up. On the jerk, I need to focus on the initial upwards jump explosion.
Last night around 7pm my quads and hamstrings starting feeling really sore. This morning, more so.

2010-11-30 Tuesday Crossfit LS

5:30am workout
WOD
"Thompson"
10 rounds for time
15ft rope climb (start from seated on ground)
95# back squat 29 reps
135# barbells farmer carry 10 meters

Results
25:57
full rope climbs, 45# back squat, 75# barbells farmer carry
This was a great workout. I made it through the rope climbs without much trouble. Squats got difficult but I should put more weight on next time. I think 75 would be a good next step. Weight was not a problem on the farmer carry. Balance was the hard part. Next time, I should chalk on the barbells where the front of my hand should go, so I can just pick them up and go. It was dark outside in the parking lot and a little difficult to see where the middle was. Or I can use barbells that have the center grip. That would be better. I can definitely go up in weight on the farmer carry. I should try 115# and see if I can hack that.

I talked to Chandra about over head squat form and snatches. Right before I reach the bottom of my squat, my body leans forward. I am able to keep the bar in a straight line. Flexibility is the key here. After every workout I should spend some time doing stretching squats with a kettle bell and really concentrate on pushing my knees out and my chest out. On snatches, the focus is on getting under the weight...dropping to the OHS position.

2010-11-29 Monday Crossfit LS

workout time 5:30am
Skill
Handstand holds/pushups.
I can hold free handstand for at least 10 seconds, but not very still.
I can do a strict press hspu using wall as support. I can do a kipping press using wall as support.
I did not try to do a free hspu but I think I might be able to do one.

WOD
3 rounds for time
15 strict press
20 pull ups

Results
8:18
75 lbs on first two sets, 65 last set.
On first set of pull ups, I completed 11 regular, then moved to least resistive band assisted. Second set of pull ups I used a more resistive band for all 20. Third set of pull ups, I used a same band as second set for the first 5 pull ups and then moved to a more resistive band for last 10.
Recorded in Garmin Connect. Heart rate avg 174, max 186.

2010-11-24 Wednesday Crossfit LS

workout time 5:30am

Skill
Press 5/75, 5/95, 5/95

WOD
For time:
12-9-7
  shoulder 95 lbs keg
  dead lift 185 lbs

Results
6:35

My calves and abdomen are more sore today than yesterday. Calf soreness is from yesterday's box jumps and 200m runs. Abs are sore from Monday.
Gym was packed today.
I can go up in weight on dead lift by at least 20 lbs for a similar effort workout.
Shouldering the keg was tiresome. I dead lifted it and then did a semi pop with the hips and used my right leg to drive the keg up, finished with arms and a little drop of my shoulder to get under it. I think there is a better way. After getting the keg close to a dead lift position, I should pop the hips and drop under the keg, using my stronger legs to bring the weight to a stand. I should practice that movement with a lighter weighted keg to see if it is a better movement.
My lower back along with my hamstrings are tired.

UPDATE: Chandra said if my lower back and hamstrings are sore, then I am probably doing the dead lifts correctly. This lines up pretty well with where I felt tired after the workout. 

2010-11-23 Tuesday Crossfit LS

5:30 am work out
Skill

Turkish get up.

Interesting move. Started with light kettle bell. Moved up to 53 lbs kb. 

WOD

AMRAP

15 box jumps

10 KB swing

200m run

Results

24 inch box, 35 lbs KB

4 complete rounds plus 100m into run. Almost 5 rounds.

My ab muscles are sore from yesterday...pretty much all of them. This is good. I can definitely improve number of rounds on today's wod. As I get into better shape, I can decrease cycle time on box jumps. At my current fitness level, I may burn out too quickly by doing quick box jumps. But maybe I should just go all out and see what happens. Semi-worst case, I screw up a box jump, bash a shin and look like an idiot...not such a bad result. Mentally, I am still holding back a little until I build a more solid fitness base. At some point, I am going to need to remove the mental thought of "I am easing back into this type of fitness" and just let it loose.

Running in my cheap version low top "chucks" was not bad.
Talked to J about workouts on thursday and friday over thanksgiving. He said to just rest and hit it really hard and intense next week.

2010-11-22 Monday Crossfit LS

Skill
Back Squat
5/185
5/185
5/185
5/185
I need to focus on keeping knees out. I also need to keep my chin down. I will need to consciously think about this because I was taught look to the ceiling. I could go up in weight but I wonder if my form needs work before going up.

WOD
For time:
50 wall ball / ab mat situps (throw ball on wall at top of situp, catch and return overhead to ground)
40 OHS w/bar
30 push ups
20 pull ups

Results
9:15 Rx.

OHS squats were not so pretty. I definitely need some work on these. Once I got in a groove I pumped out 15 at a time. But, trying to get in the groove, I made some pretty bad attempts at an OHS. My arms were really tired and I had a hard time holding up the bar. In conjunction with some poor form, that made for some ugly looking OHS (including one where the bar hit my head...yup, that bad).
I need to learn to kip. This will increase the efficiency of my pull ups and allow me to get quicker times. I managed to do a set of 8 pull ups and then I was hitting sets of 3 or 2 to finish out.
I did wear my new shoes, no problems here.

2010-11-19 Friday Crossfit LS

skill
dead lift
5/135 lbs
5/185 lbs
5/185 lbs
5/185 lbs
I am not increasing weight very much on dead lift because I want to make sure I have decent form before going up in weight.


WOD
This was not the listed WOD, the weights were different (16,24,32,2-24s). We were supposed to do Russian style (shoulder height) but instead we did American style.
3 rounds for reps
  1 min 24 kg kb swing
  1 min 24 kg kb swing
  1 min 36 kg kb swing
  1 min 36 kg kb swing
  1 min rest

Results
48-62-42
The first round I used 24,36,36, and then a higher kg for the last kb swing.
Recorded in garmin connect. Heart rate avg 176, max 191.

If the results are to get the most reps, it seems like the best bang for the buck is going to come at the lighter weight. I should really go hard during the 16 and 24 kg swings and then just hang on at the end. Results are somewhat skewed because of weird weight order. There were not enough kettle bells for everyone to do the workout in a timely manner. My lats are still extremely sore. This weekend of rest will be good for me.

2010-11-18 Thursday Crossfit LS

5:30am workout
Skill
muscle up skills
I completed 4 muscle ups today. I could do more. This is the first time I have attempted a muscle up. I am pleased with my first attempts. I had to muscle through the motion. I can be much for efficient. I need to focus on pulling up to my lower chest (kind of like a ring row) and then really throwing my head forward. This should allow for less muscling through the transition and give me the opportunity for more work capacity.

WOD
5 rounds for time
  1 snatch @ 90%
  5 double burpees
  1 rope climb

Results
Rx 7:05 with 95 lb snatch.
Recorded in garmin connect.
Heart rate avg 187, max 196. This is good, I think. These workouts are intended to be intense

My snatches are horrible. I need lots of work on my form. Chandra said I am pulling to much, that I need to be snatching by dropping under the weight and overhead squatting it up. I think I need to work on getting comfortable with overhead squats with weight. Drilling drop to squat would be good.
Rope climbs...gotta love rope burn on inside of left thigh and outside of right ankle. Flashbacks to college wrestling (at least 2 rope climbs every practice day).
Talked with Chandra about frequency. Its ok to go 5 days a week but I really need to pay attention to my body. I need to be careful that I am not broken down so much that it interferes with learning skill/technique or compromises safety.
I was still extremely sore today, especially in my lats, tri, pec areas. Weekend rest will be good. I need to make sure I am sleeping enough and getting enough water.

2010-11-17 Wednesday Crossfit LS

5:30am workout 

Skill
press. I need to make sure and keep wrist straight in line with arm. This is a strict press, no hip drop and drive (that is push press).
5/75
3/95
3/95
95 lbs felt about right at this point. I should try heavier weight, 105.
power clean technique.

WOD
21-15-9 for time
  power clean (weight to floor)
  ring dip

Results
75 lbs clean, box modified ring dip 
7:49. Recorded in Garmin connect.
heart rate avg 184, max 194.

I woke up this morning extremely sore from yesterday's workout. My lats, muscles over my ribs, shoulders, triceps, outer and lower pecs are the most sore. Ring dips are much more difficult than fixed bar dips. My stabilizer muscles are pretty weak and need work. I was unable to do all 21 ring dips even modified with box. 75 lbs on cleans might have been a little light.

After workout, talked to J about post workout nutrition and frequency of workouts.
Protein and fruit within 15-20 minutes of working out is best. During his muscle up phase, he drank whole milk (chocolate) and said it worked well but probably is not the best for long term.  I am leaning towards hard boiled eggs, milk, and a piece of fruit.
He suggested a rest day would be good during the week and that I should be careful to listen to my body. Mentally, I think it is important for me to be at class everyday at 5:30 for about the first month. This may not be the optimal solution physically but unless the coaches have a strong objection I think it best. I also want to be sure to get as much technique, skill, and range of motion training as possible early on.

UPDATE 8:52pm. Sore would be an understatement. Lats are nice and sore.

2010-11-16 Tuesday Crossfit LS

Skill
squats/pistols
Pistols are basically one legged squats. After a little warm up standing on the ground and balancing using a pole, I was able to transition to the box and actually perform a pistol. My right leg is stronger and at one point, I successfully completed two pistols in a row. My left leg is not as strong. I can get to the bottom position but can not explode upwards. I was able to complete a single rep left legged pistol twice.

WOD
AMRAP (as many rounds/reps as possible) in 20:00
5 pull ups
5 wall balls
5 burpees
5 hspu

Results
20 lb wall ball, box modified hspu
9 rounds + burpees

Recorded in garmin connect. Heart rates during this workout: average 180, max 196.

This work out was very good and taxing. I am disappointed I did not complete 10 full rounds. By far the pull ups took the largest amount of time. In the latter rounds, I was doing 3 pull ups, resting, and then 2 more. My endurance on the pull ups was bad. I opted not to use a band for assistance. I think that was the right choice.
I will be extremely disappointed if the next time (as long as it is not tomorrow) I do this work out I do not complete 11 + rounds. Unless I am doing a harder version of hspu.

2010-11-15 Crossfit LS

Skill
Back squat
5 @ 155
5 @ 155
3 @ 195
3 @ 195
Easing into these workouts, concentrating on form at this point. Increase weight on next back squat session.

WOD
For time
500m row
400m run

Results
3:17
I started to get pretty tired for the last 125m of rowing. After getting off the rowing machine, my legs were drained, it took about 50m for my legs to get under me. Temp was about 48F. Throat was hurting (cold air and rapid breathing). Spit was thick.
I cooled down with 2 minutes of jump roping.

I had my body fat percent measured using calipers. 9.1% Not bad. last night I weighed 164.

2010-11-15 run

4:00pm in afternoon.
Run recorded in garmin connect

2010-11-12 Crossfit LS

Skill
Deadlift 5 sets of 3 @ 185 lbs

WOD
"Diane"
21-15-9
deadlift
hspu (hand stand push up)

Results
115 lbs deadlift
modified hspu using jump box
finished in 4:42

This work out was humbling. I was really struggling with the modified hspus and I was even going light on the deadlifts. 

2010-11-11 CrossFit LS On Ramp

Instruction: review, pull ups, row machine
I have bruise on my left collar bone from cleans. Talked to Chandra about how to prevent or minimize this and if it is indicative of incorrect form. My elbows my not be out enough. The weight should be landing on my shoulder muscles (maybe I need to build them up).

WOD
wall-to-wall run
15-12-9 of
  squat
  ring row
  push up
wall-to-wall run

This is WOD1. The first workout on the first on ramp day. Compare to 2010-11-05 CrossFit LS On Ramp WOD

I completed in 2:35. One week ago I completed this in 3:09. Improvement of 34 seconds.
Ring rows and push ups on rounds 2 and 3 are my weakest link. I felt good post workout. Much better than last time.
This was the last on ramp day. Tomorrow...5:30 am, "real" class.

2010-11-10 CrossFit LS On Ramp

Instruction
snatch
kettle bell (American and Russian)
clean review

WOD
21 kettle bell swings (american)
15 cleans
9 kettle bell swings (american)

My results: 20 lb kettle bell, 95 lb clean, completed in 2:35
We had a "treat". Rest about 5 minutes and then complete WOD again. If we did not beat our first round time, we would be "rewarded" with burpees.
Completed round 2 in 1:43.

Ummm...Clearly I was holding back in round 1. I need to get that mentality out quickly and give the first round my go.

Post workout I felt winded and tired but good. My hamstrings and lower back are sore/tired. My lower stomach is also sore. This is from yesterday or monday's workout. This is good...these power lifts are working the core.

2010-11-09 CrossFit LS On Ramp WOD

instructional: dead lift, clean,

WOD
3 rounds for time
10 dead lift
20 squats
10 push ups

95 lbs on dead lift, finished in 2:55

I felt pretty good. The squats got hard really quickly. I could go up 10 pounds on dead lift or complete with more intensity.

2010-11-08 CrossFit LS On Ramp WOD

Technique training push, push press, push jerk.

WOD
21-15-9
push press
box jump

rep, weight (lbs), height (inches)
21, 65, 24
15, 65, 20
9, 65, 20

time 4:11

Felt pretty good. Did not feel like I was going to puke. Moved to shorter box to keep intensity up. Taller box would have required more rest between jumps. Weight for push press was about right. Chandra was efficient and proficient at teaching today's technique.

In the evening I noticed my upper chest was a little sore because of the bar dropping after the push press. Normal or incorrect form.

2010-11-05 CrossFit LS On Ramp WOD

Intro Stuff 6:30-7:30

7:30 AM
wall to wall run
15 12 9
squats
ring rows
push ups
wall to wall run

Completed in 3:09.

Thick spit, throat hurt (cold air), felt like I could puke. Started feeling better 15 minutes later.

20100105 tuesday

11:30 am. played table tennis for 30 min.
5:30 pm. run 8 flights garmin stairs x 2. 4 min 49 sec total. 55 sec up. 1 min 16 sec down. 1 min 15 sec up. 1 min 22 sec down.
9:30 pm run 2.39 miles.

20100104 monday

2pm run 8 flights of stairs at Garmin. 2 min 23 sec. 60 sec up. 83 sec
down.
5:30 pm. run 8 flights of stairs at Garmin. 2 min 10 sec. 51 sec up. 78 sec down.