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.

2011-06-10 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
WOD:
AMRAP 3:30 Rest 1:30 X 3
Push Press 11 Reps
Wall Balls 7 Reps
Toes 2 Bar 5 Reps

Results
10 rounds plus 4 push press using 95 lbs.

Strength: Bench Press 1 RM
Failed on 230.

2011-06-09 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Handstands and Handstand Push Ups

WOD: For time
3 Rope Climbs 15′
5 Stone Shoulders (no bounce…pick it all the way up)
10 L-Pull-ups*
800M Run
2 Rope Climbs 15′
3 Stone Shoulders (no bounce)
7 L-Pull Ups
400M Run
1 Rope Climb
2 Stone Shoulders
3 L-Pull Ups
200M Run

Results
11:30 with 100 lbs stone. I modifed L-pull-ups by doing knee tuck pull-ups after the first round.

WOD 2:
Box squats 2X12 @ 55% +25%Band Tension

2011-06-07 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Cleans
210 lbs. NEW MAX. Up 5 lbs from 205 lbs. I could have gone to 220-225 I think.

WOD:
7:00 AMRAP
1 Deck Power Clean @ 75%
7 Ring Push Ups*
7 Supine Ring Rows*
*Scale Movement as needed*


Results
9+ rounds using 160 lbs

2011-06-03 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
WOD 1: Box squat 2x12 @ 50% + 25% bands
145 lbs

Strength: Overhead Press 1RM
155 lbs. Failed 160 lbs. Stayed level. No increase from last max of 155 lbs.

WOD 2:
21-15-9
Overhead Squats/Burpee’s

Results
5:37

Overhead squats were rough after the box squats.

2011-06-02 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Handstands & Handstand Push Ups

WOD:
“Nicole”
20:00 AMRAP
Run 400 Meters
Max Rep Pull-Ups

Results
8 complete rounds + 400m run completed on round 9.
Pull-ups per round
25
20
14
12
12
12
14
12

I kind of slacked a little on pull-ups. I had more in me but did max each time.

2011-05-31 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Muscle ups
I am getting better at muscle ups. We used bands to work on the transition. I had several continuous (7-8) smooth transitions.

WOD:
(3:00 AMRAP-2:00 Rest) X 3 for total reps
3:00 Amrap:
1 Thruster/1 Box Jump
2 Thrusters/2 Box Jumps
3 Thrusters/3 Box Jumps

As far up the ladder as possible in 3 minutes...rest 2 minutes and repeat a total of 3 times.  At the start of each 3 minute work session begin back at 1/1. Score WOD as total reps completed

Results
95 lbs thruster.
Round 1 - 6 rounds + 7 thrusters
Round 2 - 6 rounds + 1 thruster
Round 3 - 6 rounds + 3 thrusters

2011-05-28 Saturday

10am workout at Crossfit Lee's Summit
WOD
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Results
35 minutes 36 seconds.
First mile 5:54 (5:54 total)
Pullups, pushups, squats 22:26 (28:20 total)
Second mile 7:16 (35:36 total)

Pushups really slowed me down. The next time I do this workout, it will be with a 20 pound vest.
Recorded in garmin connect.
http://connect.garmin.com/activity/88583164

2011-05-25 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Box Squat 2X8 @60% + 25% Band tension at the top
170 lbs. These were tough...good but tough. I will most definitely be sore tomorrow.

WOD:
Every minute on the minute for 10 Minutes
Perform:
2 Hang Power Snatches@ 60-65%
5 Good mornings
1 Rack Jerk

Results
95 lbs. Good mornings certainly activated my hamstrings.

I worked a little on rings, the routine, and getting up to handstand ring pushups. I was able to get one on the tall rings.

2011-05-24 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Snatch Technique Work
Worked up to 135 lbs (which is my current 1 rep max). I am getting better at snatches but still have a long way to go.

WOD:
5 Rounds for time
3 Deadlifts @ 75%
6 Ring Dips
9 Burpee’s

Results
295 lbs deadlift. I did dips on high rings and had to do a muscle up and then 6 dips.
5:19

My quads are still super sore. I have not fully recovered from last wednesday and thursday. Zercher squats yesterday continued the soreness. And...box squats tomorrow. At least, I tend to be more sore in my hamstrings/glutes after box squats than my quads.

2011-05-23 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength :
Zercher Squat 1RM
265 lbs.
285 lbs failed.
265 / 171 = 1.54

WOD:
AMRAP 3:00 Work 1:00 Rest X4 (12:00 Work)
6 Box jumps (20/24)
9 Toes 2 Bar
12 KB Swings (24/16)

Person with the highest Zercher squat as figured as ( weight squatted/body weight) wins a free CFLS T-Shirt
Women = weight squatted / body weight X 1.25

Results
10 rounds.

My legs are still somewhat sore.

2011-05-22 Sunday jog

green adam jog. recorded in garmin connect.

2011-05-20 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Floor Press 1 RM
225 lbs
Failed 245

WOD:
"Odd Object Grace"
30 Ground to Overhead w/ Odd Object (Stone,keg,sandbag) for time
Score wod as weight of object divided by time (in minutes) to complete


Results
40 lb / 1.3 minutes = 30

I lifted light today because my legs were completely smoked. Every step I take I can feel the soreness in my legs. I am walking like an old man. Box squat wednesday and chelsea thursday did a number on my legs.

2011-05-19 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Mobility Work and Easy Warm UP

WOD:
“Chelsea”
Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-Ups
15 Squats

Results
For the first 4 rounds, I wore a 40 lbs vest. For the next 6 rounds, I wore a 20 lbs vest.
I completed the remaining 19 rounds without a vest. I had knees on ground for pushups. The pull-ups were relatively easy. The squats were not bad, more of an active recovery. The push-ups are by far the hardest part of this workout.

I feel confident I could complete this workout RX (knees not on ground) without a vest. My legs are smoked. I was feeling box squats from yesterday. 450 squats today probably tore them down some more.

2011-05-18 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Dynamic Box Squats
2 X 12 @ 55% + 25% Band
160 lbs. My explosiveness off the box slowed down on the last 4 sets.

WOD:
3 Rounds
40 Yard Prowler Push
3 Tire Flips
5 Jumps onto Tire
20 Hammer Swings

Results
Did not time. Used 90 lbs on top of prowler, medium tire, heavy sledge hammer.

My lower calves were not sore at all this morning nor through the day yesterday. I thought for sure that based on the sensation I felt yesterday in my lower calves that there would be some significant soreness. But there was not. I stretched with roller today to help make sure I limit the tightness.

2011-05-17 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Muscle Ups-Transitions-Negatives

Muscle ups were good today, very smooth. I did the routine 3 times and then did around 9 strict muscle ups from a seated position in a row.

WOD:
12:00 AMRAP
200M Run with sandbag or other odd object
6 Deadlifts*
3 Hang Power Cleans*
1 Split or Push Jerk*
* Use 1 barbell for all 3 movements*

Results
6 rounds + 200m run. I carried sandbag, 40 lbs stone, 45 lbs plate, 20 lbs wall ball, sandbag, sledge hammer
135 lbs for barbell movements.

The 200m run with objects took a toll on my lower calves...the same area I had problems with in college. I should have stretched on a roller but did not. I am curious to see how they fare tomorrow.

2011-05-12 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength: Cleans
I maxed clean at 205 lbs. I failed 225 lbs but not because of highly visible technique flaw. I caught the weight at the bottom of a deep squat and failed the bar forwards.

WOD:
AMRAP 15:00
1 15′ Rope Climb
10 Hollow Rocks
20 Ab-Mat Sit-Ups
400M Run

Results:
5 rounds + 200m of the 400m run...really close to 6 rounds.
Recorded in garmin connect.
http://connect.garmin.com/activity/85162239

Round, round time, pre 400m time (s), 400m time (s)
1, , 46, 75
2, , 77, 78
3, , 78, 78
4, , 82, 83
5, , 81, 84
6, , 71, 80

Post  WOD:
Max double unders until first fail. I got 50 with heavy rope.

2011-05-11 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Dynamic squats
2 X 12 @ 50% + 25% Band Tension
145 lbs.

WOD:
Every Minute on the Minute for 12:00
3 Deadlifts @ 50%
3 Burpee Box Jumps

Results
205 lbs deadlift.

post wod:
15 muscle ups.

2011-05-10 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Running Agility

WOD:
10:00 AMRAP
5 Toes 2 Bar
5 Ring Dips
10 Games Push Ups
50 Yard 1 Hand KB Waiters Walk

Results
5 rounds + toes 2 bar with 53 lbs kb

2011-05-06 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
WOD 1
For Time:
100 Hollow Rocks
400M Run
100 Supermans/or back extensions
400M Run
100 Ab Mat Sit-Ups
400M Run

WOD 1 Results
14:25 recorded in garmin connect

Skill/Strength
Bench Press 1RM
225
245 failed. Next time I should skip 225 and start at 235.

WOD 2
AMRAP 3:00- 3:00 Rest X 2
2 Deadlifts @75%
4 Toes to bar
8 KB Swings

WOD 2 Results
We actually ended up doing like 2.5 rounds instead of 2.
295 lbs deadlift, 53 lbs KB

Strength 2 Post WOD:
Snatch Grip Push Press (behind neck)
2-2-2-2
105, 125, 135, 155

I can go heavier.

2011-05-04 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Box Squat 60% 2X8 + 25% Band Tension + Chains
170 lb with blue band and chains.

WOD
”Team 6″ by Jeremy
6 Rounds for time:
6 Burpee Box Jumps (TALL BOX…Real Tall)
6 HEAVY KB Swings (REAL HEAVY…Use 2 if needed )
6 Burpee Pull Ups
6 Handstand Push Ups
6 Push Jerks (Heavy….REAL Heavy)
6 Muscle Ups

Results
39:22
31 inch box, 88 lbs KB, 135 lbs push jerk

I believe I am improving my push jerk form. Burpee box jumps are brutally tiring. I struggled on some of the muscle ups but only failed once or twice. This was the most muscle ups I have done in one period.

2011-05-02 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength:
Deadlift 1 RM
225, 315, 365
390 lbs. This is a new PR up 5 lbs from 385. Unfortunately my form was "horrible" and during the lift, Chandra told me to "drop it" because I had too much arch in my back and was struggling. I had never heard her say such a thing and so it did not register in my head. I finished the lift. I got the weight up, but I don't think I am too proud of that lift.

WOD:
3 Rounds for time
20 Squat Cleans (95/55)*
15 Wall Balls
10 Ring Dips

Results
11:01 with 95 lbs squat clean, 20 lbs wall ball.

2011-04-29 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit

2011 Crossfit Games Open WOD 6 (The Final one)
7:00 AMRAP/Fran Ladder
3-Thrusters (100/65)
3-Chest 2 Bar Pull-Ups
6,9,12,15... up by multiples of 3 until 7:00 runs out

Results
Completed round of 15 reps plus 6 thrusters for a total of 96 reps.


Strength
Snatch 1RM
135 lbs
First max effort on snatch.

WOD
5 Rounds of :
1 Minute Max Kettlebell Swings
1 Minute Rest
***Score WOD for total KB swings–Par is 150 total/Run or Row 50 Meters for every rep short of 150***

Results
153 swings (33, 33, 32, 27, 28)
I still ran 1200m with James even thought I made par.

Strength (Post WOD)
Strict Press 1 RM
135
165 failed

2011-04-27 Wednesday Crossfit LS

Dynamic Squats
55% bar weight + 25% band tension + 15 lbs chain
2 X 12
155#

WOD:
10 Rounds for time:
2 Deadlifts @ 55%
Push ups
5 Toes to Bar
1 Box Jump @ 75% Max Height

Results
7:52 with 205# deadlift, 35.25 inch box jump

2011-04-26 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength: Ring Work (Dips, Muscle Ups, Levers, Skin the Cats)
3 reps of ring routine.

WOD:
” Helen”
3 Rounds for time:
400M Run
21 Kb swings (24/16)
12 Pull-Ups


Results
9:01 on rings

2011-04-25 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Back Squat for 1RM (Lets see what 1 month of Westside has done for you)
225 lbs
285 lbs. PR up 10 lbs.
FAIL 295...I had this weight and should have completed the lift.

WOD:
 Rounds for time
3 Front Squats @ 40% of your B.S. 1RM
4 Handstand push ups
5 Ring Dips
6 Dead Hang Pull UPs
Wall to Wall Broad Jump (50 feet)

Results
115 lbs front squat
4:24

2011-04-22 Friday YMCA

2nd workout of the day at the YMCA 9:30 am class with Miriam.
We did station rotations. 2 rounds of about 30 seconds at each station.
Chair dips
Squat jumps
Box jumps
Resistance band front shoulder raises
Light kettle bell one arm swing
one person ab swings with wall ball
Stomach plank with floor sliders
Jump rope
bag kicks
Mountain climbers

Then we did a spinning class. Chucks suck for biking.

2011-04-22 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength
Floor Press max
225 lbs
Fail 255. This is too big of a jump. I should have tried 235.

WOD
5 Rounds for time
400 M Run
Max Pull-Ups

Results
28-20-15-17-16
11:47
Split and heart rate information recorded at garmin connect.
http://connect.garmin.com/activity/81639053

Extra
Max ring pushups in one minute, no rest allowed. 37.

2011-04-20 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
2011 Crossfit Games Open Workout 5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)

Results
9 rounds + 4 cleans.
Toes to bar were smoking hard.

Skill/Strength
Box Squat 2X12 @50% +25% Band at the top +15lbs of chain
135 lbs

WOD
I only did some box jumps at 75% of max height. 36 inches. My first jump, I didn't make and scraped my left shin. I underestimated how tired my legs were after the open wod.

2011-04-19 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength
Agility Drills
L cone drill. 8.9s, 8.8s

WOD
3 X AMRAP 3:00/ 3:00 Rest
15 KB Swings
10 KB Snatch (5 each)
10 KB Thrusters (5 each)
10 Goblet Squats

Results
3 rounds + snatches using 53 lbs kb.

This was a heavy weight for me. I did notice some shoulder tweakage in my right shoulder on the thrusters.

2011-04-18 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit

WOD:
For Time
50 Pull-Ups
100M Sandbag/Odd Object Run
40 Games Push-Ups
100M Sandbag/Odd Object Run
30 Wall Balls
100M Sandbag/Odd Object Run
20 Ring Dips
100M Sandbag/Odd Object  Run
10 Toes 2 Bar

Our run was more like 150 m.

Results:
10:42
I don't know the weight of the sandbag I used.

STRENGTH: “Pin Pulls” (Deadlift from rack plates 6” off the floor) for MAX weight
356 lbs. I failed on 385. My deadlift PR is 385.
My deadlift weights might decrease as I really want to focus on making sure I have proper form.

2011-04-15 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit

2011 Crossfit Games Open WOD 4 attempt 2
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

Results:
0 rounds, 60 burpees, 19 overhead squats

I showed up early to attempt WOD again. I did not do as well as on wendesday. As Collin was unloading the bar he noticed I had a 5 on the left side instead of a 2.5 lb weight. I am a little disappointed in my performance.

Pre WOD Strength: Max Press. 135 lbs. My PR is 155 lbs.

WOD:
5 Rounds for time
3 Deadlifts @75% 1RM
5 Box Jumps @ 75% Max Box Jump Height
7 Wall Balls
1 Rope Climb

Results:
290 lb deadlift, 36 inch box jump, 20 lbs wall ball
7 minutes

POST WOD Strength: Max Weighted Pull-Up
I used vests. I did 30 lbs and 50 lbs fairly easily. I failed on 85 lbs. Big jump from 50 to 85.

2011-04-13 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit

2011 Crossfit Games Open WOD 4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

Results:
0 rounds, 60 burpees, 25 overhead squats

The gym was packed today. The way the timing worked out, I was unable to start WOD until close to 6:30a and thus did not have time to complete the Crossfit LS WOD.

2011-04-12 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: max double unders
I got somewhere between 65-70 on my first attempt using my heavier rope.

Skill: Handstands/HSPU’s
5 second free handstand.

WOD:
“Fran’s Evil Cousin”
With a seven minute running clock:
Perform 1 Thruster and 1 Pull Up…Then 2 Thrusters and 2 Pull UPs..Then 3 and 3 until the 7:00 runs out.  How high up the ladder can you get?

Results
8 rounds with 115 lb thruster.

2 max effort 400m run. I did not time these.

2011-04-11 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Max Effort Safety Bar Squat
245 lb

WOD:
10:00 AMRAP
50 Single Unders
10 Toes 2 Bar
2 Atlas Stone Shoulders

Results
8 rounds + 3 Toes 2 Bar. I used a 100 lb stone.
I move very quickly on the jump ropes. Toes 2 Bar is the exercise that slowed me down.

2011-04-08 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit

2011 Crossfit Games Open WOD 3...Again
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

Results:
14 Rounds.
I had a much better mental attitude this time and am satisfied with my performance.

WOD:
4 Rounds for time:
400M Run
10 Kb Swings
10 Pull-Ups
10 Box Jumps

Results:
12:01 with 53 lb KB, 24 inch box.

Strength: Bench Press 1RM
225 lb

2011-04-06 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit

2011 Crossfit Games Open WOD 3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

Results:
11 Rounds.
I am really bad at jerks. I basically push pressed the weight. I am sure my ranking will fall after this WOD. Some folks are going to put up some big numbers here (and I am not one of them).
I had michelle show me some of her jerks. She does them well...fast arms to lockout.

Strength:
Box Squat 2X12@55% + 25%Band tension at the top -40/60 sec splits
150 lb squat with tension. I could feel these towards the end.

WOD:
Every Minute on the minute for 12 minutes
2 Deadlifts @ 50% Monday’s 1RM
5 Knee’s 2 Elbows

Results
185 lb deadlift
Relatively easy WOD

2011-04-05 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength: Box Jumps (Either for max height…or max weight..or both)
I jumped a 47.75" box jump and stood up. This is a new PR. This is better than last time where I was able to get my feet up but not stand up with out jumping backwards.

I also held 35# KB in each hand and jump a 27.75" box.

WOD:
“Cindy”
20:00 AMRAP
5 Pull-Ups
10 Push UPs
15 Squats

Results
20 rounds. I finished my last squat at 19:59.5.
Pushups were by far the hardest for me and slowed me down the most.

2011-04-04 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Deadlift 1 RM
385 lbs. A new PR up from 375. But I did not have good form.

WOD:
2 Rounds for time
10 Power Cleans (Floor not hang) @ 60%
20 Wall Balls
30 KB Swings
40 Hollow body rocks

Results
8:41 with 115# clean, 20# wall ball, 53# KB. And I got to do 20 burpees because Collin and I were cat and mouse partners. Collin caught me twice and I caught him twice.

2011-04-01 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Press 1 RM
155 lbs. New PR, up from 145.

WOD:
Fran (Happy April 1st)
21-15-9
Thruster (95/65)
Pull-ups

Results
4:07
Goal for next Fran is sub 3:50.

2011-03-31 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Snatch Technique –light and fast

WOD:
CrossFit Games Open WOD2
AMRAP: 15:00
9 Deadlifts (155/100)
12 CrossFit Games Push-Ups*
15 Box Jumps (24/20)

Results
9 rounds + 2 deadlifts.  326 reps.
Push-ups and box jumps were hardest for me. Deadlift was easy.

2011-03-30 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
25 hollow body rocks
25 left side hollow body rocks
25 right side hollow body rocks
95# good morning x 5

Strength:
“Dynamic Squat Session”
***Box Squat 12X2 @50% + 25% Band tension at the top***
performed on 40 to 60 second splits

135# squats with band tension.
These were not very difficult. http://www.youtube.com/watch?v=0O2zdEKxu8A

WOD: 
Every minute on the minute for 10 minutes
1 Deadlift@50% (Fast) & 5 Heavy Russian KB Swings

Results
205# deadlift, 88# KB.
This workout was comfortable. I did mostly Russian swings with American swings worked in for 3-4 sets.

Post WOD Extra:
3 sets of 1 minute static handstand holds. Set 2 was hard, set 3 I failed before 1 minute
Chandra needs work on the stop watch :)

2011-03-28 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Front Squat 1RM (4 to 5 total lifts no more than 3 above 90%)
185, 205, 235
Got a video of 235# front squat. This is a PR for me. I had a calculated max front squat of 205.

WOD:
AMRAP 12:00
5 Power Cleans
15 Presses
5 Pull-Ups
(Use 1 barbell set at approximately 45% 1RM)

Results
7 rounds + 3 presses with 75# and dead hang pull ups

The presses were definitely the hardest part of this workout. The power cleans and pull ups were comparatively easy. No noticeable shoulder tweaking during this workout.

2011-03-27 Sunday jog

a 2.55 mile jog

2011-03-25 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
My stomach is extremely sore from yesterday's workout. Coughing and laughing...yup, I can feel it. Hamstrings...yep, still fried from wednesday.

My birthday beatdown!! I turned 30 on wednesday and another guy recently turned 34, thus the workout for today.
The morning class hated me and asked I not turn 31.

Chandra played my favorite song, Eye of the Tiger by Survivor, at the beginning of the wod for me.

WOD
30 ft Rope Climb
34 KB Swings
30 Box Jumps
34 Push Ups
30 Toes 2 Bar
34 Steps Walking Lunge
30 Wall Balls
34 Double Unders
30 FT. Rope Climb
34 Burpee’s

Results
14:31 with 53# KB, 24 inch box, 20# wall ball

Box jumps were harder than normal because my hamstrings were sore/tired from box squats, good mornings, and kneeling jumps. Toes 2 Bar are always no fun. I did a set of 15 and then sets of 5 on those. I need to suck it up a little more on toes to bar exercises. Burpees were rough as I was pretty winded at that point.

Good news is that I am recovering more quickly after the workouts.

2011-03-24 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit

Skill: Muscle Ups- Transitions & Negatives

WOD:
AMRAP (3:00-Rest 1:30) X3
5 Deadlifts @ 50%
10 Hollow Body Rocks
15 AB Mat Sit-Ups

Start rounds 2 and 3 where you left the previous round off at.  Workout is 3 minutes on 1:30 off —3 times for total rounds.

Results:
9 rounds + 3 hollow body rocks
195# dead lift

Deadlifts were the easy part of this workout. My stomach was already a little sore from yesterday's workout. Today's WOD really hit them. Hamstrings sore as well.

2011-03-23 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
I am 30 years old today!!

Skill/Strength
Good mornings 4x5
45, 65, 75, 95

Glue Ham raises 3x20
6 sets box squats at 135

WOD
Death by pullups
1 Pull up the 1st minute, 2 the 2nd minute, 3 the 3rd...and so on. Except we start rounds at 30 seconds for the first 4 rounds.

Results
18 rounds. That is 171 pullups in about 17 minutes.

I tore my hands up pretty good on this. I should have taped up.

2011-03-22 Tuesday jog

2.51 mile jog with Jeff

2011-03-18 Friday Crossfit

I modified a workout from the main crossfit site.
The original crossfit wod for 2011-03-18 was...
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

I did the first 2 rounds with reps Rx but tuck instead of L pull-ups and then on rounds 3 and 4, I reduced all pullup reps by 5.

23:00.

2011-03-16 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
The WOD today was the first of six WODs in the 2011 Crossfit Games Regional Qualifying Competition.
AMRAP 10:00
30 Double Unders
15 PowerSnatches (75/55)

Results
5 rounds plus 4 double unders.

I would like to try this workout again and shoot for 6 rounds. I am pretty sure my snatch form was terrible and for some weird reason, I think I did better on double unders the more tired I got.

Strength: Press 1RM
145# after the WOD. My last press max was 135#.

2011-03-15 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Box Jump for max height
47.75" (24 inch box with 6 45 plates stacked on top). I was able to get on top and jump backwards off. I did not stand up on the weight.
I jumped 36" (3 plates) with a 20# vest. I did not try higher but think I could have gone higher.

WOD:
3 Rounds for time
30 Sec Handstand Hold
30 Sec L-Sit
30 KB Swings

Results
7:21 with 53# KB. L-Sit round 1 was legs straight but not quite an L. Rounds 2 and 3 were high knees.

2011-03-14 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Backsquat for 1RM
275. My previous max was 245 on 2010-12-03. Increased max by 12% (30#).
After completing 275 I jumped to 300 and failed. Then I tried 295 and fought really hard almost breaking through but failed. I then made a sad attempt at 285. The 295 attempt really drained me. Now that I have a feel for what my max is, next time I max back squat I am going to start at 285 or 295. My goal for next backsquat max is 300 or above.

WOD:
For Time
9 Stone Shoulders
21 Pull-Ups
7 Stone Shoulders
15 Pull-Ups
5 Stone Shoulders
9 Pull-Ups

Results
3:00 with 100# stone.

2011-03-13 Sunday jog

Ran green adam with Jeff. 2.66 miles.

2011-03-12 Saturday jog

Jogged back from dropping car off at NTB. 2.55 miles in 24:36. This was a light jog with jeff.
garmin connect.

2011-03-11 Friday Swim

Olathe YMCA 11:30a
Warmed up using current crossfit ls warmup with barbell. I noticed that my shoulder felt tweaked a little in the over head squat position.
Swam 1,000 yards in about 21-22 minutes. My shoulder did not give me any problems.

2011-03-10 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength:
Ring routine
Tuck, pike, muscle up, dip, L sit, lever, invert pull, back lever, German hang pull, back lever, front lever, straddle
I completed 5 times. Muscle ups were not smooth. I need to focus on keeping rings close to body, pulling up to sternum, and throwing head through.

WOD
7 rounds for time
7 thrusters
7 ring pushups

Results
6:14 with 95# thruster.
My right shoulder hurt on the push press portion of the thruster. Mentally this threw me off. I certainly did not feel ready to push this workout (maybe mentally weak). I was actually nervous that I might be hurting my shoulder more and thought about stopping the workout. The discomfort was right on the edge of go/no go. I decided to keep going but was focused on my shoulder. In addition the nature of the double workout yesterday had my legs tired. But even with my legs tired, if I had not been so focused on my shoulder, I should have performed this workout more quickly. I definitely lost the mental battle today. That is disappointing because yesterday, I felt really good.

I do not recall any specific pain/tweaking in my right shoulder during ring routine. While doing our current standard warm up with the pvc pipe, I did notice some tightness/uncomfortableness in my right shoulder but just thought it was some normal post workout/early morning tightness.

Yesterday I went easy on the jerks in part because I needed to work on my form but also because my right shoulder hurt. I did not mentioned it yesterday because I thought it was just soreness from Monday's workout "DT". I may have tweaked the shoulder on monday march 7.

2011-03-09 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Jerk 3@70% 3@80% Max Reps @90%
Instead of doing the prescribed sets, played around with 135# jerks. I needed some work on my form. I definitely improved my form and am now jumping the weight up and catching with straight arms instead of pressing at the end. On my split, I need to bend my back knee more. It is too straight. Chandra also mentioned pushing my head forwards to help alignment.
Michelle has impeccable form on jerks. Watching her several times helped me.

WOD:
21-15-9
Wallballs
Box Jumps

Results
5:12 with 20# ball and doing 2fers, 24 inch box.
A 2fer wallball is an extra squat while the ball is in the air.

I smoked through the the first 21 wallball 2fers. The first box jump made my quads scream...my legs were burning by this point. This workout was tough, the 2fers were great (in a suck sort of way) and added additional challenge to the workout. The 10 100m sprints at 5am also took their toll. But that is what I wanted.

2011-03-09 Wednesday Crossfit Mainsite

This is the crossfit mainsite workout from yesterday 2011-03-08. I wanted to work this in because I think the running pieces of workouts can be a strong point for me. I want to make sure and be great at my strong points while minimizing (but not over-focusing on) my weaknesses.

5:00am Lee's Summit North Track

WOD

10 rounds for time

100m run

90 seconds rest

http://connect.garmin.com/activity/72101509

Total time 16:00. Range on 100m as 13-16 seconds per. The one 16 second 100 was my first and it was kind of a warm up as I just jumped right into this workout without any warm up.

Round | time

1 16

2 15

3 15

4 13

5 14

6 14

7 15

8 14

9 14

10 13

I held back a little. In retrospect I should have pushed a little more shooting for 12-13 every round.

There was a strong wind from the north which made rounds 1,3,5,7,9 a littler tougher but I got the benefit on the other rounds as I was running north/south. I 

I ran in my chucks (well, my faded glory off brand chucks). I am not sure if it is the shoe or lack of sprinting or combination of both but my arches hurt a little while running. Pinky toe was rubbing the outside of shoe. Turned out to be ok.

2011-03-08 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: front and back rolls. I completed a back roll to a handstand.

WOD
AMRAP 9:00
9 KB swings
9 pullups
9 toes to bar
9 hollow body rocks

Results
4 rounds + pullups. I used the rings and a 53# KB.

The rings made the pullups more difficult. I had a hard time getting in a rhythm on the pullups.It was good for me though.

A little extra:
Max deadhang pullups. 15
Rest 2 minutes
Max deadhang pullups. 8

2011-03-07 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Front Squat 3@70, 3@80%, Max Reps@90%
3 @ 145
3 @ 165
9 @ 185

I last calculated my max on front squats at 205 on 2010-12-06. If I use the calculated max formula for 9 reps at 185, I get 240.
Should I use the new calculated max for future percentages?

WOD:
“DT” (155/95 RX)
Five rounds of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Results
16:45 155# Rx

This was hard. My push jerks are not very good. Sometimes I end up just pressing the weight the at the end. I think my arms should be locked out by that point. Push jerks need some work.

Max pushups in 1 minute = 47.

2011-03-06 Sunday Jog

Green Adam jog, 3 miles.

2011-03-05 Saturday Crossfit LS

11:30am workout at Crossfit Lee's Summit
WOD
“Elizabeth” For time
21-15-9
Cleans (135)**
Ring Dips

Results
10:15 Rx (full range of motion clean...ground to squat catch)

This was difficult. I feel much more comfortable with cleans now though. This workout forced me to drop under the bar and use my legs to stand up with it instead of catching it in a power clean position. Ring dips were easy because it took me so long to finish the cleans. I should shoot for 9:00 on this workout the next time.

2011-03-04 Friday Swim Workout

Over lunch I swam a the YMCA. 500 yard swim in about 10 minutes. 3 50 yard sprints with some pushups, situps, and squats in between.

2011-03-04 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Deadlift 5@65% 5@75% Max Reps @85%
5 @ 240
5 @ 275
3 @ 310

I need to work on making sure my hips don't come up without my chest moving up at the same time.

WOD:
“Nancy”
5 Rounds for time
400M Run
15 Overhead Squats 95#

Results
15:15 Rx
Recorded in garmin connect.

Overhead squats rocked my world. I have said this in the past, but I need to repeat it until I get it through my thick skull, "once in the groove on overhead squats, DON'T PUT THE STINKING BAR DOWN". I had a similar experience trying to get the very last rep done as I did the last overhead squat wod. It took me 3 attempts to get the last rep. The 400m runs were hard. My legs felt very heavy and my quads were on fire after the ohs. I can push myself more on nancy next time. I slacked a little on the runs because I was thinking about the ohs.

Nancy was yesterday's workout but I really wanted to take a shot at her. Elizabeth was today and I want to make sure and get her in sometime soon. I think the girls are a good baseline and want to make sure and work them when I can.

2011-03-02 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Jerk 5@65% 5@75% Max Reps @ 85%
5 @ 95
5 @ 115
4 @ 135
I have not maxed on jerk before. I went a little light to make sure my technique is acceptable. My current push press max is 170 (calculated). I should be able to jerk more than I can push press. So next time I do jerk, I need to use a weight more than my push press max. It would be ideal if I maxed before then.

WOD:
AMRAP 8:00
3 Press @ 50% (from the floor)
6 Burpee Box Jumps (they are back)
9 KB Swings

Results
6 rounds + 6 kb swings
75# press, 24" box, 53# kb

I am disappointed I did not complete round 7. I had 3 kb swings to go. I should have sucked it up and moved faster.
There were only 3 people working out this morning. I wonder today's attendance had anything to do with yesterday's 365 rep deal.
Two guys did 365 burpees yesterday. It took them 31 and 34 minutes. I would like to give this a try. 365 burpees...that is a lot.

2011-03-01 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength
Muscle up work. I did 4 consecutively from a seated position (which should be harder than the high rings). The key is pulling up to my chest and throwing the head throwing. Having my legs out in front of me helps with the position and makes me think of throwing my head through.
I did 3 in a row on the high rings. These were all strict.

WOD
1 year anniversary for crossfit ls.
365 reps (however you want)
Push ups
Pull ups
Toes to bar
Burpees
Squats

Results
14:38
Pull ups 40
Burpee 30
Push ups 125
Squats 150
Toes to bar 20

I was initially thinking about doing something like 2 minutes of max reps pushups, 2 minutes of squats, max reps pullups, 1 minute of burpees, 1 minute of toes to bar. I did not end up doing it that way. But I think I would like to try it once and see what the results are. I probably will not get the fastest time but that is ok. The point would be to essentially max out each time. There would probably be much muscle failure but that would be the point. Just keep on maxing out until I get to 365.
The way I actually did it is to just start on push ups and when I got tired moved on to something else, always hitting a multiple of 5 on whatever exercise I was doing.
To get a great time I think smaller reps of each exercise would be better.
Here is a plan I would like to try:
5 rounds.
Push ups 80 = 20 15 15 15 15
Pull ups  60 = 20 10 10 10 10
Burpees  30 = 10 5 5 5 5
Toes to bar 30 = 10 5 5 5 5
Squats  165 = 45 30 30 30 30
Totals  365 = 105 65 65 65 65

2011-02-28 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Front Squat 5@ 65%-5@75%-Max Reps@85%
5 @ 135
5 @ 155
9 @ 175

WOD:
10:00 Amrap
5 deadlifts
5 hang power cleans
5 push presses
5 pull-up

Results
6 rounds + cleans @ 135#, strict pull ups

The pull ups, for once, were not the hardest part of this workout for me. The cleans and push press were the most taxing. Deadlifts were the easiest.
I ripped some skin off  my thumbs doing the cleans

2011-02-26 Saturday Crossfit LS

7 am workout at Jefferson County YMCA
Strength: Deload Deadlift 5@40% 5@50% 5@ 60%
5 @ 145
5 @ 185
5 @ 225

WOD:
“Grace”
30 Clean and Jerk @135 for time

Results
7:07 Rx.

2011-02-24 Thursday Crossfit LS

Strength/Skill: Muscle Ups (get 15 negatives and work the transition)
I worked through a muscle up routine (of like 10 exercises) 5 times.
My transition on the muscle ups was not very good today. My lats and shoulders are tired/sore so maybe that has something to do with it.
I need to drill the transition.

WOD:
4 Rounds for time
Wall to Wall Walking Lunge (50 ft)
10 Burpee’s
10 Toes 2 Bar
3 Front Squats @ 65%

Results
7:55 with 135# front squat.

I am not very efficient with my toes 2 bar movement. I am not even sure what an efficient toes 2 bar movement looks like but I am pretty sure what I am doing is not efficient.
My body was tired today and I felt like I should have been moving faster.

2011-02-23 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: DeLoad Press 5@40% 5@50% 5@60%
5 @ 55
5 @ 75
5 @ 85

WOD:
21-15-9 For Time
Overhead Squat (OHS) @ 55%
Double Unders

Results
3:58 with 75#

My lats are very sore from the pull ups yesterday.
I am please with improvement in my overhead squat.
Some previous OHS on 2010-12-31, 2010-12-17, 2010-11-22. There is definitely improvement. The highest weight I used for OHS previous to today was 45#. The workout on 2010-12-31 was just like this except pull ups instead of double unders. In that workout I said that next time I should use 20 more pounds. Today, I used 30 more.
My thoughts on OHS back on 2010-12-31 have not changed...once I get into a groove on OHS, I can pump them out.
Today, I pumped through the first 21 pretty well. On set 2, I set the bar down 3 times during the 15 reps. I had trouble finding my groove. On the last set of 9, I was going for all 9 at once. I was on the last rep and I hesitated. I lost good horizontal bar position, over compensated while squatting and lost the bar forwards. It took me 3 attempts to get the last OHS in. In the future, I need to remember to just pump through the OHS even if tired. Trying to find the groove again is more tiring and more painful than just finishing.
The extra shoulder stretching I have been doing is helping (thanks Carl and Chandra).  I feel more comfortable with OHS and think this will help with snatches. The flexibility (or at least the mobility for the OHS movement) is improving.

I need to get a good jump rope. I messed up 5 times on double unders. That is not good enough (wasn't the ropes fault, but a good right sized rope will help).

2011-02-22 Tuesday

5:30am workout at Crossfit Lee's Summit
Skill: Handstand/ Handstand Push ups

WOD:
AMRAP 12:00
15 Pull-ups
5 Deadlifts @ 50%
10 KB Swings

Results
6 rounds with 185# deadlift, 53# KB.

Max ab mat sit ups (hand to floor above head - hands to butterfly feet) in 1 minute.
43.

2011-02-21 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Deload Back Squat 5@40% 5@50% 5@60%–light… work form
5 @ 105, 5 @ 135, 5 @ 160

WOD:
3 Rounds for Time
20 Wall Balls
20 Ring Push Ups
10 Box Jumps

Results
6:38 with 20# wall ball, 24" box.


Max Ring Push ups in one minute
35

2011-02-17 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: 3 Sets Max Rep Chin Ups…rest as needed between sets.
I did dead hang pull ups. 16, 15, 13. Compare this to 2011-01-14 where after the WOD I did chin ups 12, 9, 8.

In between sets, Chandra had us do a floor routine 5 times.
Handstand, lower to plank, 3 pushups, 3 super mans, 3 rock forward (attempt to handstand), headstand pike lowers, roll though, half turn, 3 roll back to stand up things.

WOD:
10:00 AMRAP
5 Box Jumps…Tall Box… higher than you normally use on a metcon…tall enough to reset after every jump
10 KB Swings
15 Hollow Body Rocks

Results
I varied from the specified WOD. I used today as a little bit of active recovery. I stacked up 4 of the thick 45# weights on the 24 inch box and did about 10-15 warm up box jumps. Then I completed 4 rounds of the WOD and was done.

Tomorrow will be a rest day.

2011-02-16 Wednesday modified CGNSF week 2 tues

Olathe YMCA

swimming

200 yd warm up

500 yd sidestroke

3 rounds of:

  10 push ups

  25 yd freestyle sprint

  10 push ups

  25 yd freestyle sprint

  rest 1 min

2011-02-16 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Strict Press 5@75%, 3@85%, Max Reps @95%
5 @ 100, 3 @ 110, 4 @ 135
135# was my last max on press. It was also my first max since starting crossfit and during a crossfit total on 2010-12-03. I did 4 today. This is good progress. Using the 1RM formula that puts my press at 155. I would like to get this to 100% of body weight (170) as soon as possible.

WOD:
3 Rounds for time
20 Backsquats @ 50% 1RM
400M Run

Results
8:20 with 135# squat (55% of 1RM). Recorded in garmin connect.

There were some slick spots in the running area today. I had to slow down around 2 turns to make sure I did not fall. My 400 times (in seconds) were 83, 100, 104. Way too slow. I can attribute some of the slowness to the odd shaped route and ice but I feel like I should be under 80 and for sure not over 90.

2011-02-15 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength
Handstands, handstand pushups
I can kip hspu. I can do hspu. Today, I was able to do a hspu with 2 45# weights stacked.

WOD
21-15-9 for time
Strict press @ 55%
Barbell rows

Results
2:42 with 75# for press and rows.

After WOD
2 sets of max rep ring dips
20 at bodyweight
10 with 20# kb hanging from belt.

2011-02-14 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Backsquat 5@75%, 3@85%, Max Reps @95%
5 / 185, 3 / 210, 3 / 235

WOD:
AMRAP 8:00
3 Stone shoulders
6 Chest 2 Bar Pull-Ups
9 Knees 2 Elbows

Results
6 rounds plus 6 knees to elbows, 100# stone.

I need to get more efficient at knees to elbows. I should have completed 7 rounds but I took way to long on knees to elbows on every round except for one. I swing quite a bit and I think that gets my rhythm off.

2011-02-13 Sunday

Burr oak 3 mile run with jeff.

2011-02-11 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength : Deadlift 3@70% 3@80% Max Reps @90%
3 / 225, 3 / 265, 3 / 330

WOD: http://crossfitls.com/?p=2830
"Brenton”
Five rounds for time of:
Bear crawl 100 feet (wall to wall to wall)
Standing broad-jump, 100 feet (wall to wall to wall)
Do three Burpees after every five broad-jumps.

Results
7:08

2011-02-10 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
WOD
Fight Gone Bad
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:
   1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
   2. Sumo deadlift high-pull: 75 pounds (Reps)
   3. Box Jump: 20" box (Reps)
   4. Push-press: 75 pounds (Reps)
   5. Row: calories (Calories)

Results
309 Reps

Wall, 20, 19, 15
Sumo, 19, 15, 21
Box, 29, 26, 24
Push press, 32, 26, 23
Row, 14, 14, 12
Round total, 114, 100, 95

Recorded in garmin connect. The heart rate graph is interesting. I hit 194 bpm (95% of my max HR). At the beginning, between exercises you can see much sharper decreases and increases. As time continues the sharpness smoothes out. I am not recovering as well.

I am thinking about my goals for next time.
Wall 20 each round = 60
Sumo 20 each round = 60
Box 30 each round = 90
push press 28 each round = 84
Row, 14 each round = 42
Total reps = 336 which would be an increase of 27 reps.

2011-02-09 Wednesday swim

I swam at the olathe ymca over lunch around 11:30. I swam 500 yards combat swimmer stroke. Then I did 6 lengths of crawl sprints with 30 seconds rest between each length.
Olathe YMCA Pool is 25 yards for one length. 1 lap = 50 yards. 70 lengths (35 laps) = 1 mile

2011-02-09 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength:
Strict Press 3@70% 3@80% Max Reps@90%
3 / 70% / 90, 95
3 / 80% / 105
Max / 90% / 125, 4 reps

WOD:
“Death by Kettlebell Swings”
Use a bigger bell (or 2) than you normally swing or you’ll be in the gym all day.
1 Swing the 1st minute…2 the 2nd..3 the 3rd until unable to complete all reps in the 1 minute.

Results:
12 rounds with a 40k (88lb) kettlebell. Total of 78 reps.

Easy formula to determine reps is (n(n+1)) / 2

2011-02-08 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill Work: Muscle Ups (Transitions and negatives)
I did around 6 strict muscle ups on the high rings. I need to really focus on throwing my head through after I have pulled my chest up to the rings. This will ease the transition.

WOD:
1 Deadhang Pull Up
1 Kipping Pull-up
1 Toes 2 Bar
1 Knee 2 Elbow
Rest 30 seconds
2 Deadhang Pull-Ups
2 Kipping Pull-Ups
2 Toes 2 Bar
2 Knees 2 Elbows
Rest 30 seconds
3,3,3,3, rest 30 seconds, 4...

There is no time component other than the rest. Score the WOD by how far you get rep wise.  If you get off the bar before the Knees 2 Elbows are done you are over. Anyone that gets thru 10 RX gets a CFLS sticker!!!!!!! 1 trip onto the bar each round.

Results
5 rounds. I completed the deadhang and kipping pullups on round 6 but my grip failed while doing toes 2 bar.

2011-02-07 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength
Back Squat
3@70%, 165
3@80%, 185
Max Reps@90%, 225, 4 reps

WOD
5 Rounds for time
 30 Second Handstand hold
 5 Box Jumps
 30 Second L-Sit
 10 Burpee’s

Results
11:40

It felt really good to be working out again. My handstand holds felt pretty good. When I get tired on the handstand holds I get sloppy getting into the up position and expend more energy than necessary. I need to stand up and do a more smooth motion to the handstand as opposed to starting on my knees. I have to push up a 1/4 of the way from that bottom position and that expends much energy.

2011-01-31 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Backsquat
5 / 65% / 155
5 / 75% / 180
5 / 85% / 205

WOD
For Time: 15-10-5 Reps of
WallBalls
KB Swings
Push Ups
Pull Ups

Results
4:01 with 20# wall ball, 53# KB

I felt like crap this morning. My eye is a little better but my body does not feel good. During the workout I was able to push and I felt pretty good. Within 30 minutes I was feeling really junky. I think I got the same sickness my son has. Not good.

2011-01-30 Sunday run

Burr Oak Mainline run with jeff. Recorded in Garmin Connect.

2011-01-28 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Front Squat Deload 5@40% 5@50% 5@60%
85, 105, 125

WOD
5 Rounds for time
30 Second Handstand hold
10 toes 2 bar
15 Supine Ring Rows
10 ring dips

Carl had us substitute barbell rows for supine ring rows

Results
13:05 with 75 lbs barbell row.

Ring rows are usually harder than I think they are going to be. This time though, they were just as hard as I knew they were going to be. I had to kip a couple of them and I had to take some breaks to finish them. The 5th handstand hold was really stinking tough as well. I had to break it into a 20 second hold and 10 second hold. I am much better at toes to bar and can kind of pump through those.

2011-01-27 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill Work: German Hang Pulls (aka Skin the Cats)

WOD:
AMRAP 4:00
Thrusters X Rounds
Box Jumps X Rounds
Rest 2:00 and Repeat 3 times.

The WOD will go 1 thruster /1 box jump -2 thrusters 2 Box jumps-3 thrusters 3 box jumps and so on and so forth until the 4:00 runs out.  Reset at 1 for each of the 3 rounds.  Go light on the thrusters

Results
95 lb thruster, 24 inch box
6 rounds + 7 thrusters
6 rounds + 7 thrusters
6 rounds + 3 thrusters

2011-01-26 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Deload Press 5@40% 5@50% 5@60% …it’s light work on perfect form
55, 70, 85

WOD
For time
7-6-5-4-3-2-1 Reps of:
Stone Shoulders
10 jumping lunges each leg (do 10 each round)
Deadhang Pull-Ups (Hold the kip today work the strength)

The 1st round will be 7 reps of each, the 2nd 6 and so on and so forth until finished with 1 of each...except for the jumping lunges, do 10 each time.

Results
10:32
The jumping lunges were really tiring and I had to break every round during that exercise.

2011-01-25 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Snatch Skill Work…light and fast

WOD: 21-15-9
KB Snatch R
KB Swing
KB Snatch L
KB Goblet Squat

Results
7:15
35 lb kb

2011-01-24 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength
Deadlift
5 / 40% / 135
5 / 50% / 185
5 / 60% / 220

WOD
4 rounds for time
2 KB turkish getups (1 each hand)
10 burpee pullups
15 pushups

Results
10:10
35 lb kb, used high hanging rings for pullups

The rings added a level of difficulty to this workout. I had to time the jumps up to the rings as they were slightly swinging from the previous pullup.

2011-01-23 Sunday burr oak run

Burr Oak Mainline run by coreycrandall at Garmin Connect - Details

3.08 mile run with Jeff in the snow.

2011-01-19 Wednesday Crossfit LS

5:30am workout at crossfit ls
Skill/Strength
Light deadlifts because of athletes 4 athletes competition on saturday

WOD
For time:
50 wall ball
40 burpee
30 KB swings
20 box jumps
10 hand stand push ups

Results
11:41
10# wall ball, 32kg (70.4#) KB, 20'' box

Hand stand pushups killed me. It took me like 4-5 minutes to get these done. I was attempting to do them strict against the wall. I had to scale the last one after 2 failed attempts. I used the 1.5 pood KB because that is what is called for in the competition this saturday. This was good for me mentally. I feel more ready to handle that piece of event 1. Tomorrow I want to practice the wods with light weight and go through the motions as a mental prep.

My legs are really sore from Monday's workout.

2011-01-18 Tuesday Crossfit LS

5:30am workout
strength
shoulder press
5 / 75% / 100
3 / 85% / 110
max rep / 95% / 130, 5 reps

WOD
short fat "cindy"
AMRAP 15:00
5 dead hang pullups/chinups
10 pushups
15 squats
after every 3rd round, 3 power cleans @ 75%

Results
9 rounds + 6 squats. First set of cleans at 115#, second two sets at 135#.

I need to use hips to pop bar on clean.

2011-01-17 Monday Crossfit LS

5:30am workout
strength
deadlift
5 / 75% / 215
3 / 85% / 240
max rep / 95% / 280, 5 reps

WOD
AMRAP 20:00
3 Front Squat @ 80%

Results
21 rounds with 165#

Form got a little bad on last 2-3 rounds...hunched back and knees in. Legs definitely roached and going to be sore tomorrow.

2011-01-14 Friday Crossfit LS

12:00pm workout

WOD
amrap 10:00
1 wall climb
9 deadlift
5 hang power cleans
3 push jerks

results
7 rounds + 2 cleans
95#

after WOD
chinups 3 sets max reps
12, 9, 8

chinups 3 static holds to failure

2011-01-13 Thursday Crossfit LS

5:30am workout
Skill
kettle bell toss skill work

WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Results
330 total reps

Yes, pushups sucked. Pull, sit, push, squat would have probably yielded better pushup results.

2011-01-12 Wednesday Crossfit LS

5:30am workout
Skill
front squat
3 / 70% / 135
3 / 80% / 155
max reps / 90% / 185, 3 reps

WOD
3 rounds for time
20 burpees
20 toes to bar
wall to wall jumps

Results
10:42

I slacked today. I could and should have pushed harder. Some days it is really important for me to have someone better than me doing the work out to push me.

2011-01-11 Tuesday Crossfit LS

12:00pm workout
Skill
press
3 / 70% / 95
3 / 80% / 105
max reps / 90% / 125, 5 reps

WOD
AMRAP 12:00
30 sec handstand hold
10 ring dips
10 ring rows
10 wall balls

Results
5 rounds, 14# wall ball

Ring dips got really stinking hard on round 2. I think I may have been tired from last nights workout. Something was off as rings dips were much harder than usual.

2011-01-10 Monday Crossfit LS at the YMCA

9:00pm workout

Skill

deadlift

3 / 70% / 195

3 / 80% / 225

max reps / 90% / 275, 5 reps

WOD

9 rounds for time

5 thrusters (95#)

5 pullups

Results

9:15

On round 1, 3rd thruster, I jacked my chin on the upward part of the thruster. I chipped off a very small piece of my front right tooth. I did not stop though, but it definitely slow me down. I should be able to get 8:30 next time I do this work out. 

2011-01-07 Friday Crossfit LS

5:30am workout
Skill
snatch work

WOD
Bear Complex
5 rounds of 7 reps
1 rep =
  powerclean
  front squat
  push press
  back squat
  behind neck push press
  touch the ground

Not for time. Increase weight with each round. No re-gripping or letting the bar sit on the ground during a round. Rest as much as needed between rounds.

Results
65, 85, 95, 100, 115

These were tough. I was not very controlled on some of the reps and did not quite extend on the push press like I should have on some reps.
My triceps are sore from yesterday's weighted ring dips.

2011-01-06 Thursday Crossfit LS

5:30am workout
Skill
ring dips
5 reps then add 5 pounds. repeat until failure.
bodyweight, 5, 10, 15, 20, 25, 30. failed on 4th attempt at 30#.

WOD
for time
100 American KB swings
start with 4 pullups then start swinging and then every minute do 4 pullups and go back to swinging until 100 swings are complete.

Results
7:30 with 53# KB

Extra work
15 of each
body levers
pike muscle ups
hand stand pushups (we used stacked weights to get full range of motion, but I could not press up from the lower position. so I did negatives)

2011-01-05 Wednesday Crossfit LS

5:30am workout

Skill

Front Squat 205 + 10# = 215 * .90 = 195

5 / 65% / 130, 135 actual

5 / 75% / 150

max reps / 85% / 170, 7 reps

WOD

AMRAP 15:00

2 power cleans @ 75%

5 skin the cats

7 box jumps

9 abmat situps

Results

fox and the hound with collin. I started on box jumps.

11 rounds + box jumps

I caught collin and he had to do 10 burpees. He did not catch me after I passed him. Carl had us work on power clean technique after he saw our performance.

shadow boxing prep

lateral hops

forward zigag

forward switch

backward switch

front side movement

back side movement

forward movement

backward movement

jab rock 100 each arm

punch 100 each arm (turning the back knee, shift weight forward)

2011-01-04 Tuesday Crossfit LS

5:30am workout

Skill

press + 10# 1 rpm

5 / 65% / 95

5 / 75% / 105

max rep / 85% / 120, 7 reps

WOD

for time

400m run

7 rounds of

  10 pushups

  10 supine ring rows

400m run

Results

7:14

On last set carl lowered rings. I should have done all sets on the lower setting. Felt very strong on the first 400. The second (last) 400, my upper body muscles were extremely tired from the workout. The whole 400 felt like the last 100m usually does.

Additional

15 negative muscle ups

15 pullovers

15 negative chest rolls

15 box jumps at 24" + 5 45# thick plates.

2011-01-03 Monday Crossfit LS

3:45pm workout

Skill

jump ropes

deadlift +10 on 1 rpm

5 / 65% / 185

5 / 75% / 215

max reps / 85% / 240, 8 reps.

WOD

AMRAP

(3:00 work, 1:30 rest) x 3. pick up where previous round left off

10 double unders

10 wall balls

Results

11 rounds + double unders

20# wall ball

I was hurting on the wall balls. I need to get my own rope. The ropes at Crossfit LS are not the greatest. 

2011-01-02 Sunday run

2.66 mile run with jeff.