2011-06-22 Wednesday Crossfit LS

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.

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

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.

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

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

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.

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.

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

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

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.

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.

2011-05-31 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Muscle ups
I am getting better at muscle ups. We used bands to work on the transition. I had several continuous (7-8) smooth transitions.

WOD:
(3:00 AMRAP-2:00 Rest) X 3 for total reps
3:00 Amrap:
1 Thruster/1 Box Jump
2 Thrusters/2 Box Jumps
3 Thrusters/3 Box Jumps

As far up the ladder as possible in 3 minutes...rest 2 minutes and repeat a total of 3 times.  At the start of each 3 minute work session begin back at 1/1. Score WOD as total reps completed

Results
95 lbs thruster.
Round 1 - 6 rounds + 7 thrusters
Round 2 - 6 rounds + 1 thruster
Round 3 - 6 rounds + 3 thrusters

2011-05-28 Saturday

10am workout at Crossfit Lee's Summit
WOD
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Results
35 minutes 36 seconds.
First mile 5:54 (5:54 total)
Pullups, pushups, squats 22:26 (28:20 total)
Second mile 7:16 (35:36 total)

Pushups really slowed me down. The next time I do this workout, it will be with a 20 pound vest.
Recorded in garmin connect.
http://connect.garmin.com/activity/88583164

2011-05-25 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Box Squat 2X8 @60% + 25% Band tension at the top
170 lbs. These were tough...good but tough. I will most definitely be sore tomorrow.

WOD:
Every minute on the minute for 10 Minutes
Perform:
2 Hang Power Snatches@ 60-65%
5 Good mornings
1 Rack Jerk

Results
95 lbs. Good mornings certainly activated my hamstrings.

I worked a little on rings, the routine, and getting up to handstand ring pushups. I was able to get one on the tall rings.

2011-05-24 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Snatch Technique Work
Worked up to 135 lbs (which is my current 1 rep max). I am getting better at snatches but still have a long way to go.

WOD:
5 Rounds for time
3 Deadlifts @ 75%
6 Ring Dips
9 Burpee’s

Results
295 lbs deadlift. I did dips on high rings and had to do a muscle up and then 6 dips.
5:19

My quads are still super sore. I have not fully recovered from last wednesday and thursday. Zercher squats yesterday continued the soreness. And...box squats tomorrow. At least, I tend to be more sore in my hamstrings/glutes after box squats than my quads.

2011-05-23 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength :
Zercher Squat 1RM
265 lbs.
285 lbs failed.
265 / 171 = 1.54

WOD:
AMRAP 3:00 Work 1:00 Rest X4 (12:00 Work)
6 Box jumps (20/24)
9 Toes 2 Bar
12 KB Swings (24/16)

Person with the highest Zercher squat as figured as ( weight squatted/body weight) wins a free CFLS T-Shirt
Women = weight squatted / body weight X 1.25

Results
10 rounds.

My legs are still somewhat sore.

2011-05-20 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Floor Press 1 RM
225 lbs
Failed 245

WOD:
"Odd Object Grace"
30 Ground to Overhead w/ Odd Object (Stone,keg,sandbag) for time
Score wod as weight of object divided by time (in minutes) to complete


Results
40 lb / 1.3 minutes = 30

I lifted light today because my legs were completely smoked. Every step I take I can feel the soreness in my legs. I am walking like an old man. Box squat wednesday and chelsea thursday did a number on my legs.

2011-05-19 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Mobility Work and Easy Warm UP

WOD:
“Chelsea”
Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-Ups
15 Squats

Results
For the first 4 rounds, I wore a 40 lbs vest. For the next 6 rounds, I wore a 20 lbs vest.
I completed the remaining 19 rounds without a vest. I had knees on ground for pushups. The pull-ups were relatively easy. The squats were not bad, more of an active recovery. The push-ups are by far the hardest part of this workout.

I feel confident I could complete this workout RX (knees not on ground) without a vest. My legs are smoked. I was feeling box squats from yesterday. 450 squats today probably tore them down some more.

2011-05-18 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Dynamic Box Squats
2 X 12 @ 55% + 25% Band
160 lbs. My explosiveness off the box slowed down on the last 4 sets.

WOD:
3 Rounds
40 Yard Prowler Push
3 Tire Flips
5 Jumps onto Tire
20 Hammer Swings

Results
Did not time. Used 90 lbs on top of prowler, medium tire, heavy sledge hammer.

My lower calves were not sore at all this morning nor through the day yesterday. I thought for sure that based on the sensation I felt yesterday in my lower calves that there would be some significant soreness. But there was not. I stretched with roller today to help make sure I limit the tightness.

2011-05-17 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Muscle Ups-Transitions-Negatives

Muscle ups were good today, very smooth. I did the routine 3 times and then did around 9 strict muscle ups from a seated position in a row.

WOD:
12:00 AMRAP
200M Run with sandbag or other odd object
6 Deadlifts*
3 Hang Power Cleans*
1 Split or Push Jerk*
* Use 1 barbell for all 3 movements*

Results
6 rounds + 200m run. I carried sandbag, 40 lbs stone, 45 lbs plate, 20 lbs wall ball, sandbag, sledge hammer
135 lbs for barbell movements.

The 200m run with objects took a toll on my lower calves...the same area I had problems with in college. I should have stretched on a roller but did not. I am curious to see how they fare tomorrow.