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
Showing posts with label PR. Show all posts
Showing posts with label PR. Show all posts
Tuesday, June 21, 2011
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
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
Thursday, May 12, 2011
2011-05-12 Thursday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill/Strength: Cleans
I maxed clean at 205 lbs. I failed 225 lbs but not because of highly visible technique flaw. I caught the weight at the bottom of a deep squat and failed the bar forwards.
WOD:
AMRAP 15:00
1 15′ Rope Climb
10 Hollow Rocks
20 Ab-Mat Sit-Ups
400M Run
Results:
5 rounds + 200m of the 400m run...really close to 6 rounds.
Recorded in garmin connect.
http://connect.garmin.com/activity/85162239
Round, round time, pre 400m time (s), 400m time (s)
1, , 46, 75
2, , 77, 78
3, , 78, 78
4, , 82, 83
5, , 81, 84
6, , 71, 80
Post WOD:
Max double unders until first fail. I got 50 with heavy rope.
Skill/Strength: Cleans
I maxed clean at 205 lbs. I failed 225 lbs but not because of highly visible technique flaw. I caught the weight at the bottom of a deep squat and failed the bar forwards.
WOD:
AMRAP 15:00
1 15′ Rope Climb
10 Hollow Rocks
20 Ab-Mat Sit-Ups
400M Run
Results:
5 rounds + 200m of the 400m run...really close to 6 rounds.
Recorded in garmin connect.
http://connect.garmin.com/activity/85162239
Round, round time, pre 400m time (s), 400m time (s)
1, , 46, 75
2, , 77, 78
3, , 78, 78
4, , 82, 83
5, , 81, 84
6, , 71, 80
Post WOD:
Max double unders until first fail. I got 50 with heavy rope.
Monday, May 2, 2011
2011-05-02 Monday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength:
Deadlift 1 RM
225, 315, 365
390 lbs. This is a new PR up 5 lbs from 385. Unfortunately my form was "horrible" and during the lift, Chandra told me to "drop it" because I had too much arch in my back and was struggling. I had never heard her say such a thing and so it did not register in my head. I finished the lift. I got the weight up, but I don't think I am too proud of that lift.
WOD:
3 Rounds for time
20 Squat Cleans (95/55)*
15 Wall Balls
10 Ring Dips
Results
11:01 with 95 lbs squat clean, 20 lbs wall ball.
Strength:
Deadlift 1 RM
225, 315, 365
390 lbs. This is a new PR up 5 lbs from 385. Unfortunately my form was "horrible" and during the lift, Chandra told me to "drop it" because I had too much arch in my back and was struggling. I had never heard her say such a thing and so it did not register in my head. I finished the lift. I got the weight up, but I don't think I am too proud of that lift.
WOD:
3 Rounds for time
20 Squat Cleans (95/55)*
15 Wall Balls
10 Ring Dips
Results
11:01 with 95 lbs squat clean, 20 lbs wall ball.
Friday, April 29, 2011
2011-04-29 Friday Crossfit LS
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
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
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
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.
Monday, March 28, 2011
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.
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.
Friday, March 18, 2011
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.
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.
Tuesday, March 15, 2011
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.
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.
Monday, March 14, 2011
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.
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.
Friday, December 3, 2010
2010-12-03 Friday Crossfit LS
5:30 am workout
Skill
Warm up: 30 squat, 30 push up, 20 ring rows
WOD
CrossFit Total
3 attempts to find 1 rep max
back squat
press
dead lift
Results
back squat 245
press 135
dead lift 275
Total 655
back squat 205 success, 245 success, 275 fail.
press 115 success, 135 success, 145 fail
dead lift 205 success, 245 success, 275 success
I completed 295 dead lift on 4th attempt. I think I could have done 305. I am going to use 295 for my max when calculating percentages since that is where I really am.
This is good. I need these number so that I can accurately do the percentage based workouts. The only lift I did not do to failure was dead lift. My shoulders were pretty sore from yesterday's workout. I could definitely feel some extreme discomfort but not quite pain after each press. The weight felt really heavy on the 275 failed back squat. As soon as I took the weight of the rack, mentally I told myself I was not going to get it. Chandra said, she could tell this in my body language as I was unracking.
I was shooting for a total of 672 which would put me in the intermediate ranking for 165# men according to this chart. Counting the 295 dead lift, I totaled 675 which would put me just over 672.
Skill
Warm up: 30 squat, 30 push up, 20 ring rows
WOD
CrossFit Total
3 attempts to find 1 rep max
back squat
press
dead lift
Results
back squat 245
press 135
dead lift 275
Total 655
back squat 205 success, 245 success, 275 fail.
press 115 success, 135 success, 145 fail
dead lift 205 success, 245 success, 275 success
I completed 295 dead lift on 4th attempt. I think I could have done 305. I am going to use 295 for my max when calculating percentages since that is where I really am.
This is good. I need these number so that I can accurately do the percentage based workouts. The only lift I did not do to failure was dead lift. My shoulders were pretty sore from yesterday's workout. I could definitely feel some extreme discomfort but not quite pain after each press. The weight felt really heavy on the 275 failed back squat. As soon as I took the weight of the rack, mentally I told myself I was not going to get it. Chandra said, she could tell this in my body language as I was unracking.
I was shooting for a total of 672 which would put me in the intermediate ranking for 165# men according to this chart. Counting the 295 dead lift, I totaled 675 which would put me just over 672.
Subscribe to:
Posts (Atom)