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

2011-06-10 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.

2011-06-07 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.

2011-05-23 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.

2011-05-12 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.

2011-05-06 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
WOD 1
For Time:
100 Hollow Rocks
400M Run
100 Supermans/or back extensions
400M Run
100 Ab Mat Sit-Ups
400M Run

WOD 1 Results
14:25 recorded in garmin connect

Skill/Strength
Bench Press 1RM
225
245 failed. Next time I should skip 225 and start at 235.

WOD 2
AMRAP 3:00- 3:00 Rest X 2
2 Deadlifts @75%
4 Toes to bar
8 KB Swings

WOD 2 Results
We actually ended up doing like 2.5 rounds instead of 2.
295 lbs deadlift, 53 lbs KB

Strength 2 Post WOD:
Snatch Grip Push Press (behind neck)
2-2-2-2
105, 125, 135, 155

I can go heavier.

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.

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

2011-04-25 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

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.

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.

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.

2011-04-08 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

2011-04-05 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.

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.

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.

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.