2011-02-28 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Front Squat 5@ 65%-5@75%-Max Reps@85%
5 @ 135
5 @ 155
9 @ 175

WOD:
10:00 Amrap
5 deadlifts
5 hang power cleans
5 push presses
5 pull-up

Results
6 rounds + cleans @ 135#, strict pull ups

The pull ups, for once, were not the hardest part of this workout for me. The cleans and push press were the most taxing. Deadlifts were the easiest.
I ripped some skin off  my thumbs doing the cleans

2011-02-26 Saturday Crossfit LS

7 am workout at Jefferson County YMCA
Strength: Deload Deadlift 5@40% 5@50% 5@ 60%
5 @ 145
5 @ 185
5 @ 225

WOD:
“Grace”
30 Clean and Jerk @135 for time

Results
7:07 Rx.

2011-02-24 Thursday Crossfit LS

Strength/Skill: Muscle Ups (get 15 negatives and work the transition)
I worked through a muscle up routine (of like 10 exercises) 5 times.
My transition on the muscle ups was not very good today. My lats and shoulders are tired/sore so maybe that has something to do with it.
I need to drill the transition.

WOD:
4 Rounds for time
Wall to Wall Walking Lunge (50 ft)
10 Burpee’s
10 Toes 2 Bar
3 Front Squats @ 65%

Results
7:55 with 135# front squat.

I am not very efficient with my toes 2 bar movement. I am not even sure what an efficient toes 2 bar movement looks like but I am pretty sure what I am doing is not efficient.
My body was tired today and I felt like I should have been moving faster.

2011-02-23 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: DeLoad Press 5@40% 5@50% 5@60%
5 @ 55
5 @ 75
5 @ 85

WOD:
21-15-9 For Time
Overhead Squat (OHS) @ 55%
Double Unders

Results
3:58 with 75#

My lats are very sore from the pull ups yesterday.
I am please with improvement in my overhead squat.
Some previous OHS on 2010-12-31, 2010-12-17, 2010-11-22. There is definitely improvement. The highest weight I used for OHS previous to today was 45#. The workout on 2010-12-31 was just like this except pull ups instead of double unders. In that workout I said that next time I should use 20 more pounds. Today, I used 30 more.
My thoughts on OHS back on 2010-12-31 have not changed...once I get into a groove on OHS, I can pump them out.
Today, I pumped through the first 21 pretty well. On set 2, I set the bar down 3 times during the 15 reps. I had trouble finding my groove. On the last set of 9, I was going for all 9 at once. I was on the last rep and I hesitated. I lost good horizontal bar position, over compensated while squatting and lost the bar forwards. It took me 3 attempts to get the last OHS in. In the future, I need to remember to just pump through the OHS even if tired. Trying to find the groove again is more tiring and more painful than just finishing.
The extra shoulder stretching I have been doing is helping (thanks Carl and Chandra).  I feel more comfortable with OHS and think this will help with snatches. The flexibility (or at least the mobility for the OHS movement) is improving.

I need to get a good jump rope. I messed up 5 times on double unders. That is not good enough (wasn't the ropes fault, but a good right sized rope will help).

2011-02-22 Tuesday

5:30am workout at Crossfit Lee's Summit
Skill: Handstand/ Handstand Push ups

WOD:
AMRAP 12:00
15 Pull-ups
5 Deadlifts @ 50%
10 KB Swings

Results
6 rounds with 185# deadlift, 53# KB.

Max ab mat sit ups (hand to floor above head - hands to butterfly feet) in 1 minute.
43.

2011-02-21 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Deload Back Squat 5@40% 5@50% 5@60%–light… work form
5 @ 105, 5 @ 135, 5 @ 160

WOD:
3 Rounds for Time
20 Wall Balls
20 Ring Push Ups
10 Box Jumps

Results
6:38 with 20# wall ball, 24" box.


Max Ring Push ups in one minute
35

2011-02-17 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: 3 Sets Max Rep Chin Ups…rest as needed between sets.
I did dead hang pull ups. 16, 15, 13. Compare this to 2011-01-14 where after the WOD I did chin ups 12, 9, 8.

In between sets, Chandra had us do a floor routine 5 times.
Handstand, lower to plank, 3 pushups, 3 super mans, 3 rock forward (attempt to handstand), headstand pike lowers, roll though, half turn, 3 roll back to stand up things.

WOD:
10:00 AMRAP
5 Box Jumps…Tall Box… higher than you normally use on a metcon…tall enough to reset after every jump
10 KB Swings
15 Hollow Body Rocks

Results
I varied from the specified WOD. I used today as a little bit of active recovery. I stacked up 4 of the thick 45# weights on the 24 inch box and did about 10-15 warm up box jumps. Then I completed 4 rounds of the WOD and was done.

Tomorrow will be a rest day.