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.

2011-04-15 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.

2011-04-13 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.

2011-04-08 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

2011-04-06 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

2011-03-31 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.

2011-03-16 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#.