5:30am workout at Crossfit Lee's Summit
Dynamic Squat:
2X12 @ 50% with Safety Squat Bar + 25% band tension
165 lbs with blue band
WOD:
Every Minute on the minute for 10:00
1 power snatch
5 Good Mornings
1 Max Long Jump***
Your coach will help you sit a minimum distance based upon your first long jump. Any jump short of minimum has a 5 burpee penalty
Results
95 lbs. I only missed the last long jump...just by a tiny bit and had to do 5 burpees.
Michelle and Janelle recommended I get some pom poms to use while I am standing around watching other people work. Apparently I was not moving enough in between the WOD and dynamic squats.
Wednesday, June 22, 2011
Tuesday, June 21, 2011
2011-06-21 Tuesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: weighted Pull-up (Max added weight or max reps if scaled)
90 lb dead hang pull-up. Last time I got 50 lb and failed 80 lb
WOD:
4 Rounds for time
100′ Bear Crawl (wall to wall to wall)
10 Burpee Pull-Ups
400M Run
Results
11:40
Recorded in garmin connect
http://connect.garmin.com/activity/94044698
Strength: weighted Pull-up (Max added weight or max reps if scaled)
90 lb dead hang pull-up. Last time I got 50 lb and failed 80 lb
WOD:
4 Rounds for time
100′ Bear Crawl (wall to wall to wall)
10 Burpee Pull-Ups
400M Run
Results
11:40
Recorded in garmin connect
http://connect.garmin.com/activity/94044698
Monday, June 20, 2011
2011-06-20 Monday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: Safety Bar Back Squat 1RM
265 lbs. 20 lbs improvement over last max of 245 lbs.
I failed 285 lbs. I was really close but did not get it. The next time I attempt this, my first heavy lift needs to be 275 lbs.
WOD:
10:00 AMRAP
30 Second Handstand Static Hold*
10 Wall Balls
30 Second L-Sit Static Hold*
Results
5 rounds plus 25 seconds into L-sit. Just needed 5 more seconds to get 6 rounds.
Strength: Safety Bar Back Squat 1RM
265 lbs. 20 lbs improvement over last max of 245 lbs.
I failed 285 lbs. I was really close but did not get it. The next time I attempt this, my first heavy lift needs to be 275 lbs.
WOD:
10:00 AMRAP
30 Second Handstand Static Hold*
10 Wall Balls
30 Second L-Sit Static Hold*
Results
5 rounds plus 25 seconds into L-sit. Just needed 5 more seconds to get 6 rounds.
Friday, June 17, 2011
2011-06-17 Friday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: Floor Press 1 RM
235 lbs. This is a PR for me on floor press.
WOD:
"The Bear Complex"
5 Rounds:
1 Round is 7X
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Results
75
85
95
105
135 lbs
Strength: Floor Press 1 RM
235 lbs. This is a PR for me on floor press.
WOD:
"The Bear Complex"
5 Rounds:
1 Round is 7X
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Results
75
85
95
105
135 lbs
Thursday, June 16, 2011
2011-06-16 Thursday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill:
Box Jumps
WOD: 21-15-9
Kettle Bell Swings
Push ups
Results
4:26 with 80 lb Kb and wearing 20 lb vest.
Post WOD:
200 M run for time
400 M run for time
800 M run for time
Results
800 = 2:10
400 = 0:55
200 = 0:30
Skill:
Box Jumps
WOD: 21-15-9
Kettle Bell Swings
Push ups
Results
4:26 with 80 lb Kb and wearing 20 lb vest.
Post WOD:
200 M run for time
400 M run for time
800 M run for time
Results
800 = 2:10
400 = 0:55
200 = 0:30
Wednesday, June 15, 2011
2011-06-15 Wednesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: Dynamic Box Squat 2X8@60% +25% Bands (were almost ready to test again)
170 lbs
WOD:
5 Rounds for time:
7 Deadlifts
5 Hang Power Cleans
1 Jerk
100M Run
***Use 1 barbel for all 3 movements***
Results
6:34 using 155 lbs
WOD 2:
12:00 AMRAP
21 push press (using 45 lbs bar)
15 pullups
9 toes to bar
Results
5 rounds + completed the push press.
Strength: Dynamic Box Squat 2X8@60% +25% Bands (were almost ready to test again)
170 lbs
WOD:
5 Rounds for time:
7 Deadlifts
5 Hang Power Cleans
1 Jerk
100M Run
***Use 1 barbel for all 3 movements***
Results
6:34 using 155 lbs
WOD 2:
12:00 AMRAP
21 push press (using 45 lbs bar)
15 pullups
9 toes to bar
Results
5 rounds + completed the push press.
Friday, June 10, 2011
2011-06-10 Friday Crossfit LS
5:30am workout at Crossfit Lee's Summit
WOD:
AMRAP 3:30 Rest 1:30 X 3
Push Press 11 Reps
Wall Balls 7 Reps
Toes 2 Bar 5 Reps
Results
10 rounds plus 4 push press using 95 lbs.
Strength: Bench Press 1 RM
Failed on 230.
WOD:
AMRAP 3:30 Rest 1:30 X 3
Push Press 11 Reps
Wall Balls 7 Reps
Toes 2 Bar 5 Reps
Results
10 rounds plus 4 push press using 95 lbs.
Strength: Bench Press 1 RM
Failed on 230.
Thursday, June 9, 2011
2011-06-09 Thursday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill: Handstands and Handstand Push Ups
WOD: For time
3 Rope Climbs 15′
5 Stone Shoulders (no bounce…pick it all the way up)
10 L-Pull-ups*
800M Run
2 Rope Climbs 15′
3 Stone Shoulders (no bounce)
7 L-Pull Ups
400M Run
1 Rope Climb
2 Stone Shoulders
3 L-Pull Ups
200M Run
Results
11:30 with 100 lbs stone. I modifed L-pull-ups by doing knee tuck pull-ups after the first round.
WOD 2:
Box squats 2X12 @ 55% +25%Band Tension
Skill: Handstands and Handstand Push Ups
WOD: For time
3 Rope Climbs 15′
5 Stone Shoulders (no bounce…pick it all the way up)
10 L-Pull-ups*
800M Run
2 Rope Climbs 15′
3 Stone Shoulders (no bounce)
7 L-Pull Ups
400M Run
1 Rope Climb
2 Stone Shoulders
3 L-Pull Ups
200M Run
Results
11:30 with 100 lbs stone. I modifed L-pull-ups by doing knee tuck pull-ups after the first round.
WOD 2:
Box squats 2X12 @ 55% +25%Band Tension
Tuesday, June 7, 2011
2011-06-07 Tuesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill: Cleans
210 lbs. NEW MAX. Up 5 lbs from 205 lbs. I could have gone to 220-225 I think.
WOD:
7:00 AMRAP
1 Deck Power Clean @ 75%
7 Ring Push Ups*
7 Supine Ring Rows*
*Scale Movement as needed*
Results
9+ rounds using 160 lbs
Skill: Cleans
210 lbs. NEW MAX. Up 5 lbs from 205 lbs. I could have gone to 220-225 I think.
WOD:
7:00 AMRAP
1 Deck Power Clean @ 75%
7 Ring Push Ups*
7 Supine Ring Rows*
*Scale Movement as needed*
Results
9+ rounds using 160 lbs
Friday, June 3, 2011
2011-06-03 Friday Crossfit LS
5:30am workout at Crossfit Lee's Summit
WOD 1: Box squat 2x12 @ 50% + 25% bands
145 lbs
Strength: Overhead Press 1RM
155 lbs. Failed 160 lbs. Stayed level. No increase from last max of 155 lbs.
WOD 2:
21-15-9
Overhead Squats/Burpee’s
Results
5:37
Overhead squats were rough after the box squats.
WOD 1: Box squat 2x12 @ 50% + 25% bands
145 lbs
Strength: Overhead Press 1RM
155 lbs. Failed 160 lbs. Stayed level. No increase from last max of 155 lbs.
WOD 2:
21-15-9
Overhead Squats/Burpee’s
Results
5:37
Overhead squats were rough after the box squats.
Thursday, June 2, 2011
2011-06-02 Thursday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill: Handstands & Handstand Push Ups
WOD:
“Nicole”
20:00 AMRAP
Run 400 Meters
Max Rep Pull-Ups
Results
8 complete rounds + 400m run completed on round 9.
Pull-ups per round
25
20
14
12
12
12
14
12
I kind of slacked a little on pull-ups. I had more in me but did max each time.
Skill: Handstands & Handstand Push Ups
WOD:
“Nicole”
20:00 AMRAP
Run 400 Meters
Max Rep Pull-Ups
Results
8 complete rounds + 400m run completed on round 9.
Pull-ups per round
25
20
14
12
12
12
14
12
I kind of slacked a little on pull-ups. I had more in me but did max each time.
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