130430

Back Squat:
5x100, 5x120, 3x145, 5x180, 3x205, 1+x230 (7)

Bench Press:
5x80, 5x100, 3x120, 5x150, 3x170, 1+x190 (7)

Wendler 5/3/1 Logbook

130428

TUESDAY 130423

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Post time to comments.

Time: 37:01

Warm-up 10:00 row: 2369m, 2:05.8/500m

130427

Press:
5x50, 5x60, 3x75, 3x85, 3x95, 3+x110 (8)

Wendler 5/3/1 Logbook

Then:

WOD
5 min amrap
15 wall ball
15 med ball cleans

-3 min rest-

5 min amrap
15 Box Jump
15 push ups

-3 min rest-

5 min amrap
15 KBS
15 goblet squats

2+10 wall balls
4 rounds
3 rounds

Warm-up 10:00 row: 2369m, 2:06.6/500m

130426

Deadlift:
5x125, 5x155, 3x185, 3x215, 3x245, 3+x275 (9)

Wendler 5/3/1 Logbook

"Death By 10 Meters 2.0"

Start a running clock. In the first minute, do a 10m farmer's walk (pick weight). In the second minute, do two farmer's walks. In the third do three. Keep going until you cannot complete the required number of walks within the minute time frame.

Post total minutes completed and weight used. You may jog instead of walk.

7 rounds, 85 pound dumbbells.  I did this back and forth across the same 10 meter stretch.  I know I could have gone longer if I wasn't turning around but I didn't have an easy way to measure the distance and I figured that controlling the weight through the turnaround would add a level of difficulty.

Warm-up 10:00 row: 2542m, 1:58.0/500m

130424

WEDNESDAY 130424

Overhead Squat 1-1-1-1-1-1-1 reps
Post loads to comments.

Compare to 120514

120+125+130+135+145+150
Total Weight : 945 lbs

120515: 115-120-125-130-135-140-145

Warm-up 10 minute row: 2449m, 2:02.4/500m
Cool-down 10 minute row: 2372m, 2:06.4/500m

130423

Back Squat:
5x100, 5x120, 3x145, 3x170, 3x195, 3+x215 (7)

Bench Press:
5x80, 5x100, 3x120, 3x140, 3x160, 3+x180 (8)

Wendler 5/3/1 Logbook

Then:

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*If you count a penalty, perform a single 1000 meter row for the penalty.

30,30,30,30,30 - 2 pood. First time swinging 2 pood!

Cool-down 10:00 row: 2263m, 2:12.5/500m

130421

THURSDAY 130418
Four rounds for time of:
run 400 meters
50 Squats

Post time to comments.

Compare to 100521.

Time; 14:01. I was feeling pretty beat up so I took this one easy.

110228: 12:52

Warm-up 10:00 row: 2352m, 2:07.5/500m
Cool-down 10:00 row: 2328m, 2:08.8/500m

130420

The Bear Complex

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.
Do 5 rounds total working up to your max.

You can rest in between rounds.

95-100-105-110-115

120905: 45-65-95-115(f 4,3)-95

Warm-up 10:00 row: 2360m, 2:07.1/500m
Cool-down 10:00 row: 2290m, 2:11.0/500m

130419

Deadlift:
5x123, 5x155, 3x185, 5x200, 5x230, 5+x260 (10)

Press:
5x50, 5x60, 3x75, 5x80, 5x90, 5+x100 (10)

Wendler 5/3/1 Logbook

CFE STRENGTH & CONDITIONING WOD:
For Time:
20 - Turkish Get Ups (1.5/1pood)
40 - Air Squats
60 - Burpees

Time: 13:50

Warm-up 10:00 row: 2365m, 2:06.8/500m

130417

Pull-ups : 100 Reps for Time

Time: 9:38

For Time and Reps
50 - Sit Ups
Tabata Squats
50 - Sit Ups

Post time and reps to comments.

1:25, 1:44 abmat sit-ups
129 squats

Warm-up 10:00 row: 2345m, 2:07.9/500m
Cool-down 10:00 row: 2236m, 2:14.1500m

130416

Back Squat:
5x100, 5x120, 3x145, 5x160, 5x180, 5+x205 (10)

Bench Press:
5x80, 5x100, 3x120, 5x135, 5x155, 5+x170 (10)

Wendler 5/3/1 Logbook

For Time: 200 Kettlebell Swings 53/35 lbs

Time: 9:49

Warm-up 10:00 row: 2405m, 2:04.7/500m

130414

135 pound back squats, 30 reps for time: 1:52

SUNDAY 130414

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Compare to 120107.

Time: 12:39

120110: 14:22
101008: 16:02 (120 lbs)
100310: 22:42 (120 lbs)

Warm-up 10:00 row: 2467m, 2:01.6/500m
Cool-down 10:00 row: 2315m, 2:09.5/500m

130413

THURSDAY 130404

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

53 reps

Warm-up 10 minute row: 2446m, 2:02.6/500m
Cool-down 10 minute row: 2274m 2:11.9/500m

130412

STRENGTH:
ME: Bench Press

220

Friday 130412
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.

Time: 12:00

Warm-up 10 minute row: 2420m, 2:03.9/500m

130409

WEDNESDAY 110112

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

6 rounds even.

130107: 5 rounds + 250 meters + 17 push-ups.
120925: 6 rounds + 250 meters
110415: 6 complete rounds.
110113: 5 rounds plus 10 push-ups.

Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2331m 2:08.7/500m

130408

For Time:
7 Push-ups every minute on the minute
77 body weight Back Squats

Post total time. The workout ends when you complete 77 body weight back squats, or when you can no longer complete any squats within the minute.

Time: 8:55

Cool-down 10:00 row: 2341m, 2:08.1/500m

130406

For time:
75 Pistols
At the beginning of each minute perform 4 burpees.

Time: 8:51

Warm-up 10:00 row: 2351m, 2:07.6/500m
Cool-down 10:00 row: 2313m, 2:09.3/500m

130405

5 rep max sumo deadlift (5-10# heavier than last 5RM)

225-275-295-315-325

Followed by:

Complete 5 rounds for time of:
12 kettlebell sumo deadlifts (M:53#/W:35#)
12 American kettlebell swings
12 box jumps (M:24"/W:20")

1.5 pood.  Time: 6:48

Warm-up 10:00 row: 2366m, 2:06.8/500m
Cool-down 10:00 row: 2321m, 2:09.5/500m

130403

TUESDAY 130402

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Post time to comments.

95 lbs. Time: 12:17.

Warm-up 10:00 row: 2403m, 2:04.8/500m
Cool-down 10:00 row: 2265m, 2:12.4/500m

130402

As many rounds as possible in 12 minutes of:

7 One Arm DB Snatches RT - 50 lbs
7 One Arm DB Snatches LT - 50 lbs
3 Box Jumps @ 65% of 1 RM Box Jump from 3-28-13

Post rounds completed

30" box. 9 rounds.

Warm-up 10:00 row: 2415m, 2:04.2/500m