5:30am workout at Crossfit Lee's Summit
Strength: Front Squat 3@70, 3@80%, Max Reps@90%
3 @ 145
3 @ 165
9 @ 185
I last calculated my max on front squats at 205 on 2010-12-06. If I use the calculated max formula for 9 reps at 185, I get 240.
Should I use the new calculated max for future percentages?
WOD:
“DT” (155/95 RX)
Five rounds of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Results
16:45 155# Rx
This was hard. My push jerks are not very good. Sometimes I end up just pressing the weight the at the end. I think my arms should be locked out by that point. Push jerks need some work.
Max pushups in 1 minute = 47.
Monday, March 7, 2011
Sunday, March 6, 2011
Saturday, March 5, 2011
2011-03-05 Saturday Crossfit LS
11:30am workout at Crossfit Lee's Summit
WOD
“Elizabeth” For time
21-15-9
Cleans (135)**
Ring Dips
Results
10:15 Rx (full range of motion clean...ground to squat catch)
This was difficult. I feel much more comfortable with cleans now though. This workout forced me to drop under the bar and use my legs to stand up with it instead of catching it in a power clean position. Ring dips were easy because it took me so long to finish the cleans. I should shoot for 9:00 on this workout the next time.
WOD
“Elizabeth” For time
21-15-9
Cleans (135)**
Ring Dips
Results
10:15 Rx (full range of motion clean...ground to squat catch)
This was difficult. I feel much more comfortable with cleans now though. This workout forced me to drop under the bar and use my legs to stand up with it instead of catching it in a power clean position. Ring dips were easy because it took me so long to finish the cleans. I should shoot for 9:00 on this workout the next time.
Friday, March 4, 2011
2011-03-04 Friday Swim Workout
Over lunch I swam a the YMCA. 500 yard swim in about 10 minutes. 3 50 yard sprints with some pushups, situps, and squats in between.
2011-03-04 Friday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: Deadlift 5@65% 5@75% Max Reps @85%
5 @ 240
5 @ 275
3 @ 310
I need to work on making sure my hips don't come up without my chest moving up at the same time.
WOD:
“Nancy”
5 Rounds for time
400M Run
15 Overhead Squats 95#
Results
15:15 Rx
Recorded in garmin connect.
Overhead squats rocked my world. I have said this in the past, but I need to repeat it until I get it through my thick skull, "once in the groove on overhead squats, DON'T PUT THE STINKING BAR DOWN". I had a similar experience trying to get the very last rep done as I did the last overhead squat wod. It took me 3 attempts to get the last rep. The 400m runs were hard. My legs felt very heavy and my quads were on fire after the ohs. I can push myself more on nancy next time. I slacked a little on the runs because I was thinking about the ohs.
Nancy was yesterday's workout but I really wanted to take a shot at her. Elizabeth was today and I want to make sure and get her in sometime soon. I think the girls are a good baseline and want to make sure and work them when I can.
Strength: Deadlift 5@65% 5@75% Max Reps @85%
5 @ 240
5 @ 275
3 @ 310
I need to work on making sure my hips don't come up without my chest moving up at the same time.
WOD:
“Nancy”
5 Rounds for time
400M Run
15 Overhead Squats 95#
Results
15:15 Rx
Recorded in garmin connect.
Overhead squats rocked my world. I have said this in the past, but I need to repeat it until I get it through my thick skull, "once in the groove on overhead squats, DON'T PUT THE STINKING BAR DOWN". I had a similar experience trying to get the very last rep done as I did the last overhead squat wod. It took me 3 attempts to get the last rep. The 400m runs were hard. My legs felt very heavy and my quads were on fire after the ohs. I can push myself more on nancy next time. I slacked a little on the runs because I was thinking about the ohs.
Nancy was yesterday's workout but I really wanted to take a shot at her. Elizabeth was today and I want to make sure and get her in sometime soon. I think the girls are a good baseline and want to make sure and work them when I can.
Wednesday, March 2, 2011
2011-03-02 Wednesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: Jerk 5@65% 5@75% Max Reps @ 85%
5 @ 95
5 @ 115
4 @ 135
I have not maxed on jerk before. I went a little light to make sure my technique is acceptable. My current push press max is 170 (calculated). I should be able to jerk more than I can push press. So next time I do jerk, I need to use a weight more than my push press max. It would be ideal if I maxed before then.
WOD:
AMRAP 8:00
3 Press @ 50% (from the floor)
6 Burpee Box Jumps (they are back)
9 KB Swings
Results
6 rounds + 6 kb swings
75# press, 24" box, 53# kb
I am disappointed I did not complete round 7. I had 3 kb swings to go. I should have sucked it up and moved faster.
There were only 3 people working out this morning. I wonder today's attendance had anything to do with yesterday's 365 rep deal.
Two guys did 365 burpees yesterday. It took them 31 and 34 minutes. I would like to give this a try. 365 burpees...that is a lot.
Strength: Jerk 5@65% 5@75% Max Reps @ 85%
5 @ 95
5 @ 115
4 @ 135
I have not maxed on jerk before. I went a little light to make sure my technique is acceptable. My current push press max is 170 (calculated). I should be able to jerk more than I can push press. So next time I do jerk, I need to use a weight more than my push press max. It would be ideal if I maxed before then.
WOD:
AMRAP 8:00
3 Press @ 50% (from the floor)
6 Burpee Box Jumps (they are back)
9 KB Swings
Results
6 rounds + 6 kb swings
75# press, 24" box, 53# kb
I am disappointed I did not complete round 7. I had 3 kb swings to go. I should have sucked it up and moved faster.
There were only 3 people working out this morning. I wonder today's attendance had anything to do with yesterday's 365 rep deal.
Two guys did 365 burpees yesterday. It took them 31 and 34 minutes. I would like to give this a try. 365 burpees...that is a lot.
Tuesday, March 1, 2011
2011-03-01 Tuesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill/Strength
Muscle up work. I did 4 consecutively from a seated position (which should be harder than the high rings). The key is pulling up to my chest and throwing the head throwing. Having my legs out in front of me helps with the position and makes me think of throwing my head through.
I did 3 in a row on the high rings. These were all strict.
WOD
1 year anniversary for crossfit ls.
365 reps (however you want)
Push ups
Pull ups
Toes to bar
Burpees
Squats
Results
14:38
Pull ups 40
Burpee 30
Push ups 125
Squats 150
Toes to bar 20
I was initially thinking about doing something like 2 minutes of max reps pushups, 2 minutes of squats, max reps pullups, 1 minute of burpees, 1 minute of toes to bar. I did not end up doing it that way. But I think I would like to try it once and see what the results are. I probably will not get the fastest time but that is ok. The point would be to essentially max out each time. There would probably be much muscle failure but that would be the point. Just keep on maxing out until I get to 365.
The way I actually did it is to just start on push ups and when I got tired moved on to something else, always hitting a multiple of 5 on whatever exercise I was doing.
To get a great time I think smaller reps of each exercise would be better.
Here is a plan I would like to try:
5 rounds.
Push ups 80 = 20 15 15 15 15
Pull ups 60 = 20 10 10 10 10
Burpees 30 = 10 5 5 5 5
Toes to bar 30 = 10 5 5 5 5
Squats 165 = 45 30 30 30 30
Totals 365 = 105 65 65 65 65
Skill/Strength
Muscle up work. I did 4 consecutively from a seated position (which should be harder than the high rings). The key is pulling up to my chest and throwing the head throwing. Having my legs out in front of me helps with the position and makes me think of throwing my head through.
I did 3 in a row on the high rings. These were all strict.
WOD
1 year anniversary for crossfit ls.
365 reps (however you want)
Push ups
Pull ups
Toes to bar
Burpees
Squats
Results
14:38
Pull ups 40
Burpee 30
Push ups 125
Squats 150
Toes to bar 20
I was initially thinking about doing something like 2 minutes of max reps pushups, 2 minutes of squats, max reps pullups, 1 minute of burpees, 1 minute of toes to bar. I did not end up doing it that way. But I think I would like to try it once and see what the results are. I probably will not get the fastest time but that is ok. The point would be to essentially max out each time. There would probably be much muscle failure but that would be the point. Just keep on maxing out until I get to 365.
The way I actually did it is to just start on push ups and when I got tired moved on to something else, always hitting a multiple of 5 on whatever exercise I was doing.
To get a great time I think smaller reps of each exercise would be better.
Here is a plan I would like to try:
5 rounds.
Push ups 80 = 20 15 15 15 15
Pull ups 60 = 20 10 10 10 10
Burpees 30 = 10 5 5 5 5
Toes to bar 30 = 10 5 5 5 5
Squats 165 = 45 30 30 30 30
Totals 365 = 105 65 65 65 65
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