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.