130530

Tabata:
Row
1:00 rest
Dumbbell Push-press 45 pounds
1:00 rest
Squat

981m, 39, 129

Warm-up 10 minute row: 2255m, 2:13.0/500m

130529

Bench Press:
5x85, 5x105, 3x125, 5x155, 3x175, 1+x195 (7)

Wendler 5/3/1 Logbook

then:
12 minute AMRAP
10 burpees
10 kettlebells swings (53)

8 rounds + 10 burpees.

130528

Back Squat:
5x100, 5x125, 3x150, 5x185, 3x210, 1+x235 (7)

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2450m, 2:02.4/500m

130526

Complete 6 rounds:

Handstand Holds for maximum time
10 back squats, 135 pounds
Post total time of 6 rounds of handstand holds to comments.

7:57 (1:51, 1:13, 1:12, 1:09, 1:16, 1:13)

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2128m, 2:20.9/500m

130525

Press:
5x50, 5x60, 3x75, 3x85, 3x95, 3+x110 (8)
10x65, 10x65, 10x65, 10x65, 10x65

Wendler 5/3/1 Logbook

SATURDAY 130518
2013 CrossFit Games Regional Event 2

Complete the following in 7 minutes:
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

Post loads to comments.

3x135
3x145
2x155

Total Weight : 1150 lbs

2:00 rest then:

FRIDAY 130524
2013 CrossFit Games Regional Event 3

For time:
30 Burpee muscle-ups

Post time to comments.

rings at 72" instead of 82”.

Time: 8:28.  27 reps at 7:00

Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 2346m, 2:07.8/500m

130523

Deadlift:
5x125, 5x155, 3x185, 3x215, 3x245, 3+x270 (9)
10x155, 10x155, 10x155, 10x155, 10x155
Wendler 5/3/1 Logbook

then:

Complete 6 rounds:
1 Minute of Calorie Row
1 Minute to perform 15 KB Swings - 2 pood

*You have one minute to row for calories. You have the second minute to perform 15 KB swings.

Post total calories rowed to comments.

1647m, 1:49.2/500m. Russian swings. Not sure about calories.

Warm-up 10 minute row: 2330m, 2:08.8/500m
Cool-down 10 minute row: 2267m, 2:12.3/500m

130522

TUESDAY 130521

"Omar"

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Post time to comments

Time: 14:29

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2241m, 2:13.8/500m

130521

Back Squat:
5x100, 5x125, 3x150, 3x175, 3x195, 3+x220 (9)
10x115, 10x115, 10x115, 10x115, 10x115

Bench Press:
5x85, 5x105, 3x125, 3x145, 3x165, 3+x185 (9)
10x105, 10x105, 10x105, 10x105, 10x105

Wendler 5/3/1 Logbook

130519

Workout:

15 minute AMRAP:
1 power clean
1 front rack lunge (left foot forward)
1 front squat
1 front rack lunge (right foot forward)

5 seconds to complete each movement of the complex. If you don’t complete one of the movements in the allotted time or you drop the bar you must complete a weighted sled push penalty (forward 30 meters and backwards back) before returning to the bar. Score is total number of completed complexes.

115 lbs. Subbed 15 burpees for the sled push. Grip was a challenge with tear. On the last round I finally manged to figure out how to keep my hook grip in the front rack position.
4+4+3+4+2=21

Warm-up 10 minute row: 2302m, 2:10.3/500m
Cool-down 10 minute row: 2291m, 2:10.9/500m

130518

Press:
5x50, 5x65, 3x75, 5x80, 5x95, 5+x105 (11)
10x65, 10x65, 10x65, 10x65, 10x65

Wendler 5/3/1 Logbook

Complete 5 rounds:
Max Rep Pull-Ups
15 Abmat Sit-ups

Post total Pull-ups completed to comments

26+20+17+19+12=94. Nasty tear in the last round.

Warm-up 10 minute row: 2336m, 2:08.4/500m

130517

Deadlift:
5x125, 5x155, 3x185, 5x200, 5x230, 5+x265 (10)
10x135, 10x135, 10x135, 10x135, 10x135

Wendler 5/3/1 Logbook

50 Turkish Get-ups for time:
15:13. 30 lb barbell.

Warm-up 10 minute row: 2378m, 2:06.1/500m
Cool-down 10 minute row: 2295m, 2:10.7/500m

130515

Row 30:00. 6,908m, 2:10.2. Active recovery pace.

Lifetime Meters: 2,000,446m!

130514

As many rounds as possible in 15 minutes:

10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - left

9 rounds even. 1.5 pood kettlebell, American swings.

Warm-up 10 minute row: 2340m, 2:08.2/500m
Cool-down 10 minute row: 2259m, 2:12.8/500m

130513

Back Squat:
5x100, 5x125, 3x150, 5x160, 5x185, 5+x210 (10)
10x125, 10x125, 10x125, 10x125, 10x125

Bench Press:
5x85, 5x105, 3x125, 5x135, 5x155, 5+x175 (10)
10x105, 10x105, 10x105, 10x105, 10x105

Wendler 5/3/1 Logbook

Complete 5 rounds for time of:
10 dumbbell push press (M:35#+/W:25#+)
10 pistols (5 each leg; alternating)
150m row

Time: 10:36

130510

5 rounds for time of:
10 GHD sit-ups
10 burpees

Time: 6:25

Warm-up 10 minute row: 2348m, 2:07.7/500m
Cool-down 10 minute row: 2304m, 2:10.2/500m

130509

Deadlift:
5x125, 5x155, 5x185

Press:
5x50, 5x60, 5x75

Wendler 5/3/1 Logbook

Row: 8 x 20:10, use meters or watts

112+109+107+106+104+104+102+102=846m, 1:34.5/500m

130503: 113+112+105+103+101+101+100+100=835m, 1:35.8/500m

Warm-up 10 minute row: 2384m, 2:05.8/500m
Cool-down 10 minute row: 2177m, 2:17.8/500m

130508

Bike. 16.32 miles.   1:01:03, 16.0 mph

Season Total: 37.58 miles

130507

Back Squat:
5x100, 5x120, 5x145

Bench Press:
5x80, 5x100, 5x120

Wendler 5/3/1 Logbook

130505

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.

100-105-110-115-120: 3850 lbs.

130420: 95-100-105-110-115. 3675 lbs.

Warm-up 10:00 row: 2326m, 2:08.9/500m
Cool-down 10:00 row: 2299m, 2:10.4/500m

130504

Press:
5x50, 5x60, 3x75, 5x90, 3x100, 1+x115 (8). 
5x45, 5x45, 5x45, 5x45, 5x45

Wendler 5/3/1 Logbook

WOD- 10 min AMRAP
10 Thrusters (75/55)
200 Meter Run

6 rounds, (1:30, 1:43, 1:42, 1:43, 1:45, 1:36)

Warm-up 10:00 row: 2320m, 2:09.3/500m
Cool-down 10:00 row: 2321m, 2:09.2/500m

130503

Deadlift:
5x125, 5x155, 3x185, 5x230, 3x260, 1+x290 (8)

Wendler 5/3/1 Logbook

Row: 8 x 20:10, use meters or watts

113+112+105+103+101+101+100+100=835m, 1:35.8/500m

Warm-up 10 minute row: 2472m, 2:01.3/500m
Cool-down 10 minute row: 2356m, 2:07.3/500m

130501

Bike M-Hill x 2. 21.26 miles ascent 689 feet: 1:14:49, 17.0 mph

Season Total: 21.26 miles