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.

2011-06-09 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Handstands and Handstand Push Ups

WOD: For time
3 Rope Climbs 15′
5 Stone Shoulders (no bounce…pick it all the way up)
10 L-Pull-ups*
800M Run
2 Rope Climbs 15′
3 Stone Shoulders (no bounce)
7 L-Pull Ups
400M Run
1 Rope Climb
2 Stone Shoulders
3 L-Pull Ups
200M Run

Results
11:30 with 100 lbs stone. I modifed L-pull-ups by doing knee tuck pull-ups after the first round.

WOD 2:
Box squats 2X12 @ 55% +25%Band Tension

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.

2011-06-02 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Handstands & Handstand Push Ups

WOD:
“Nicole”
20:00 AMRAP
Run 400 Meters
Max Rep Pull-Ups

Results
8 complete rounds + 400m run completed on round 9.
Pull-ups per round
25
20
14
12
12
12
14
12

I kind of slacked a little on pull-ups. I had more in me but did max each time.

2011-05-31 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Muscle ups
I am getting better at muscle ups. We used bands to work on the transition. I had several continuous (7-8) smooth transitions.

WOD:
(3:00 AMRAP-2:00 Rest) X 3 for total reps
3:00 Amrap:
1 Thruster/1 Box Jump
2 Thrusters/2 Box Jumps
3 Thrusters/3 Box Jumps

As far up the ladder as possible in 3 minutes...rest 2 minutes and repeat a total of 3 times.  At the start of each 3 minute work session begin back at 1/1. Score WOD as total reps completed

Results
95 lbs thruster.
Round 1 - 6 rounds + 7 thrusters
Round 2 - 6 rounds + 1 thruster
Round 3 - 6 rounds + 3 thrusters

2011-05-28 Saturday

10am workout at Crossfit Lee's Summit
WOD
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Results
35 minutes 36 seconds.
First mile 5:54 (5:54 total)
Pullups, pushups, squats 22:26 (28:20 total)
Second mile 7:16 (35:36 total)

Pushups really slowed me down. The next time I do this workout, it will be with a 20 pound vest.
Recorded in garmin connect.
http://connect.garmin.com/activity/88583164