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