5:30am workout at Crossfit Lee's Summit
Skill: max double unders
I got somewhere between 65-70 on my first attempt using my heavier rope.
Skill: Handstands/HSPU’s
5 second free handstand.
WOD:
“Fran’s Evil Cousin”
With a seven minute running clock:
Perform 1 Thruster and 1 Pull Up…Then 2 Thrusters and 2 Pull UPs..Then 3 and 3 until the 7:00 runs out. How high up the ladder can you get?
Results
8 rounds with 115 lb thruster.
2 max effort 400m run. I did not time these.
Tuesday, April 12, 2011
Monday, April 11, 2011
2011-04-11 Monday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: Max Effort Safety Bar Squat
245 lb
WOD:
10:00 AMRAP
50 Single Unders
10 Toes 2 Bar
2 Atlas Stone Shoulders
Results
8 rounds + 3 Toes 2 Bar. I used a 100 lb stone.
I move very quickly on the jump ropes. Toes 2 Bar is the exercise that slowed me down.
Strength: Max Effort Safety Bar Squat
245 lb
WOD:
10:00 AMRAP
50 Single Unders
10 Toes 2 Bar
2 Atlas Stone Shoulders
Results
8 rounds + 3 Toes 2 Bar. I used a 100 lb stone.
I move very quickly on the jump ropes. Toes 2 Bar is the exercise that slowed me down.
Friday, April 8, 2011
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 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
Wednesday, April 6, 2011
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 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
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.
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