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.