2011-04-22 Friday YMCA

2nd workout of the day at the YMCA 9:30 am class with Miriam.
We did station rotations. 2 rounds of about 30 seconds at each station.
Chair dips
Squat jumps
Box jumps
Resistance band front shoulder raises
Light kettle bell one arm swing
one person ab swings with wall ball
Stomach plank with floor sliders
Jump rope
bag kicks
Mountain climbers

Then we did a spinning class. Chucks suck for biking.

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.

2011-04-20 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.

2011-04-19 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength
Agility Drills
L cone drill. 8.9s, 8.8s

WOD
3 X AMRAP 3:00/ 3:00 Rest
15 KB Swings
10 KB Snatch (5 each)
10 KB Thrusters (5 each)
10 Goblet Squats

Results
3 rounds + snatches using 53 lbs kb.

This was a heavy weight for me. I did notice some shoulder tweakage in my right shoulder on the thrusters.

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.

2011-04-13 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.