130731

Bike M-Hill x 2. 21.26 miles ascent 689 feet: 1:08:24, 18.6 mph

Season Total: 151.05 miles

130729

Repeat 200m, recover 1:00 until form/pace deteriorates

00:38.0	200	32	0	01:35.0
00:36.9	200	31	0	01:32.2
00:37.1	200	31	0	01:32.7
00:37.3	200	29	0	01:33.2
00:36.9	200	31	0	01:32.2
00:37.6	200	29	0	01:34.0
00:37.9	200	30	0	01:34.7
00:38.6	200	30	0	01:36.5

Total: 1600m, 1:33.8/500m avg.

Warm-up 10 minute row: 2455m, 2:02.1/500m
Cool-down 10 minute row: 2325m 2:09.0/500m

130728

Press:
5x55, 5x70, 3x80, 5x100, 3x115, 1+x125 (6).
10x70, 10x70, 10x70, 10x70, 10x70

Wendler 5/3/1 Logbook

Then:
4 Rounds For Reps Of:
60sec - Push Press (60% 1RM)
60sec - Pistols (Alternate legs)

95 lb push press.

25+13
15+13
15+14
15+13
123 total reps.

Warm-up 10 minute row: 2458m, 2:02.0/500m
Cool-down 10 minute row: 2269m 2:12.2/500m

130726

Deadlift:
5x135, 5x165, 3x195, 5x245, 3x280, 1+x310 (7)
10x160, 10x160, 10x160, 10x160, 10x160

Wendler 5/3/1 Logbook

then:
3 Rounds For Time Of:
10 - Overhead Squats (95/65)
20 - Ring Dips

Time: 10:46

Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2289m 2:11.0/500m

130725

Every three minutes for 10 rounds complete:
12 calorie row
15 KBS
20 sit-up

*Pick a weight for the kettlebell that you can do all 15 on the first round, If you don’t finish a round in the 3-minute cap, then complete as many rounds as possible in the remainder of the 30 minutes.

First two rounds at 1.5 pood. Finished with over 1:10 to spare so I did the last 8 rounds with 2 pood.

Warm-up 10 minute row: 2443m, 2:02.7/500m

130723

Back Squat:
5x105, 5x130, 3x155, 5x190, 3x215, 1+x240 (8)
10x130, 10x130, 10x130, 10x130, 10x130

Wendler 5/3/1 Logbook

then:

Start with a 400m run, then complete three rounds of:
10 shoulder to overhead (M:135#/W:95#)
15 box jumps (M:24"/W:20")
Finish with a 400m run.

Time: 9:22

130722

Bench Press:
5x85, 5x110, 3x130, 5x160, 3x180, 1+x205 (6)
10x105, 10x105, 10x105, 10x105, 10x105

Wendler 5/3/1 Logbook

then:
7 Rounds For Time Of:
10 - Turkish Get Ups (35/25)(Alternate Arms)
20 - Walking Lunge Steps

Time: 22:22

130721

Bike M-Hill x 2. 21.26 miles ascent 689 feet: 1:18:09, 16.4 mph

Season Total: 129.79 miles

130719

Press:
5x55, 5x70, 3x80, 3x95, 3x105, 3+x120 (7)
10x70, 10x70, 10x70, 10x70, 10x70

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2468m 2:06.0/500m

130718

Deadlift:
5x135, 5x165, 3x195, 3x230, 3x260, 3+x295 (11)
10x165, 10x165, 10x165, 10x165, 10x165
Wendler 5/3/1 Logbook

then:

As Many Rounds As Possible In 12:00 Of:
15 - Goblet Squats (55/35)
30 - Sit Ups

6 rounds + 15 squats + 16 sit-ups

Warm-up 10 minute row: 2412m, 2:04.3/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m

130716

Back Squat:
5x105, 5x130, 3x155, 3x180, 3x205, 3+x230 (9)
10x130, 10x130, 10x130, 10x130, 10x130

Wendler 5/3/1 Logbook

Then:
Complete the following for time:
400m run
10 left hand Russian kettlebell swings (M:53#/W:35#)
10 right hand Russian kettlebell swings
10 Russian kettlebell swings
10 left hand Russian kettlebell swings
10 right hand Russian kettlebell swings
10 Russian kettlebell swings
400m run
10 left hand Russian kettlebell swings
10 right hand Russian kettlebell swings
10 Russian kettlebell swings
10 left hand Russian kettlebell swings
10 right hand Russian kettlebell swings
10 Russian kettlebell swings
400m run

Time: 10:44

Cool-down 10 minute row: 2278m, 2:11.6/500m

130715

Bench Press:
5x85, 5x110, 3x130, 3x150, 3x170, 3+x195 (8)
10x110, 10x110, 10x110, 10x110, 10x110

Wendler 5/3/1 Logbook

Then:
As many rounds as possible in 10 minutes:

Overhead Walking Lunge 45 lb plate - 30 reps
Kettlebell Swing - 2 pood - 10 reps

*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.

4 rounds even.

Warm-up 10 minute row: 2384m, 2:05.8/500m
Cool-down 10 minute row: 2231m, 2:11.6/500m

130714

Complete as many rounds as possible in 12 minutes of:
7 knees to elbows
9 hand release push-ups
12 air squats

9 rounds + 5 knees to elbows.

Warm-up 10 minute row: 2371m, 2:06.5/500m
Cool-down 10 minute row: 2265m, 2:12.8/500m

130712

WOD
5 Rounds
5 HSPU
10 Power Clean (135/95)
15 Burpees
20 Box Jumps (24/20)
25 KBS (55/35)
REST 3 minutes between rounds

Time: 39:21 with 4 rests. (5:11, 5:02, 5:24, 5:51, 5:50)

Warm-up 10 minute row: 2343m, 2:08.0/500m
Cool-down 10 minute row: 2175m, 2:17.9/500m

130711

Back Squat:
5x105, 5x130, 3x155, 5x165 5x190, 5+x215 (12)
10x130, 10x130, 10x130, 10x130, 10x130

Bench Press:
5x85, 5x110, 3x130, 5x140, 5x160, 5+x180 (11)
10x110, 10x110, 10x110, 10x110, 10x110

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2375m, 2:06.3/500m
Cool-down 10 minute row: 2279m, 2:11.6/500m

130709

Deadlift:
5x135, 5x165, 3x195, 5x215, 5x245, 5+x280 (11)
10x165, 10x165 10x165, 10x165, 10x165

Wendler 5/3/1 Logbook

then:

SUNDAY 130707
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Time: 8:39

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m

130708

Press:
5x55, 5x70, 3x80, 5x85, 5x100, 5+x115 (10)
10x79, 10x70, 10x70, 10x70, 10x70

Wendler 5/3/1 Logbook

then:
SATURDAY 130706

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Used video on phone to keep track of rounds, ran out of space so I didn't get the score for the third round.
16+11+19+14+8
14+12+17+12+8
130 total for first two rounds.

Warm-up 10 minute row: 2343m, 2:08.0/500m
Cool-down 10 minute row: 2204m, 2:16.1/500m

130706

Bike BO Loop, 30.34 miles ascent 1207 feet
Time: 1:47:47, 16.9 mph.

Season Total: 108.53 miles

130705

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

6 rounds + 5 Handstand Push Ups + 10 Pistols + 2 Pull-up

Warm-up 10 minute row: 2343m, 2:08.0/500m
Cool-down 10 minute row: 2242m 2:14.4/500m

130705

Bike M-Hill x 2. 21.26 miles ascent 689 feet: 1:18:22, 16.3 mph

Season Total: 78.14 miles

130702

Back Squat:
5x100, 5x125, 5x150

Bench Press:
5x85, 5x105, 5x125

Wendler 5/3/1 Logbook

WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

17 rounds + 5 pull ups. Arms fried from dips yesterday.

121003: 18 rounds + 5 pull-ups, 8 push-ups
110802: 17 rounds plus 5 pull-ups, 10 push-ups, 5 squats110107: 15 rounds plus 5 pull-ups
110517: 16 rounds + 5 pull-ups
091214: 11 full rounds plus 5 pull-ups and 10 push-ups.

Warm-up 10 minute row: 2328m, 2:08.8/500m
Cool-down 10 minute row: 2076m 2:24.5/500m

130701

10 Rounds for time of:
10 dips
10 GHD sit-ups
10 back extensions

Time: 18:23

Warm-up 10 minute row: 2433m, 2:03.3/500m