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.