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
Friday, April 29, 2011
Wednesday, April 27, 2011
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
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
Tuesday, April 26, 2011
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
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
Monday, April 25, 2011
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
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
Friday, April 22, 2011
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.
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.
Thursday, April 21, 2011
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.
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.
Wednesday, April 20, 2011
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 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.
Tuesday, April 19, 2011
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.
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.
Monday, April 18, 2011
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.
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.
Friday, April 15, 2011
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 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.
Wednesday, April 13, 2011
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 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.
Tuesday, April 12, 2011
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.
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.
Monday, April 11, 2011
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.
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.
Friday, April 8, 2011
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 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
Wednesday, April 6, 2011
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 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
Tuesday, April 5, 2011
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.
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.
Monday, April 4, 2011
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.
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.
Friday, April 1, 2011
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.
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.
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