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.