140130

bench press:
5 × 95, 5 × 115, 3 × 135, 5 × 170, 3 × 190, 1+ × 210 (8)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125

Wendler 5/3/1 Logbook

then:
"Feather Diane"
21-15-9
Deadlift (135/95)
Handstand Push Ups

HSPU went away really fast after bench. Switched to feet elevated after 5 reps in the first round because I didn't want to just stand around and recover doing singles.

Time: 6:27

Warm-up 10 minute row: 2309m, 2:09.9/500m
Cool-down 15 minute row: 3442m 2:10.7/500m

140129

squat:
5 × 115, 5 × 140, 3 × 170, 5 × 210, 3 × 240, 1+ × 270 (10)
10 × 155, 10 × 155, 10 × 155, 10 × 155, 10 × 155

Wendler 5/3/1 Logbook

then:
One minute on...One minute off
30 KB Swings - 2 pood

*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpees.
No penalties.

Warm-up 10 minute row: 2269m, 2:12.2/500m
Cool-down 10 minute row: 2272m 2:12.0/500m

140127

Row: Repeat 1k, recover 2:00 until form/pace deteriorates

1. 3:28.4, 1:44.2/500m
2. 3:41.4, 1:50.7/500m

Then:
Push-up volume programming. Reps on the minute for 20 minutes:
12+12+12+12+12+12+12+12+12+12+11+11+11+11+11+11+11+11+11+11

Last three sets were 9+2. Not sure if those should count.

Total: 230

140119: 219
140110: 200
140103: 199
131224: 192
130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 2369m, 2:06.6/500m
Cool-down 10 minute row: 2266m 2:12.3/500m

140126

5 rounds for time of:
10 Russian KB Swings 1.5 pood
handstand push-up 1 rep
15 Russian KB Swings 1.5 pood
handstand push-up 2 reps
25 Russian KB Swings 1.5 pood
handstand push-up 3 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 38:09 (5:01, 5:03, 5:17, 5:20, 5:25)
10,000 Kettlebell Swing Challenge: 2000 reps total

Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2257m 2:12.9/500m

140125

deadlift:
5 × 140, 5 × 175, 3 × 210, 5 × 260, 3 × 295, 1+ × 325 (11)
10 × 190, 10 × 190, 10 × 190, 10 × 190, 10 × 190

Wendler 5/3/1 Logbook

then:
Crossfit Disco
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Power Cleans 75% of body weight Pull Ups

135 lbs. Time 14:50

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2264m 2:12.5/500m

140123

Repeat :90s on, :90s off until form/pace deteriorates

1. 440m, 1:42.2/500m
2. 444m, 1:41.3/500m
3. 441m, 1:42.0/500m
4. 446m, 1:40.8/500m
5. 435m, 1:43.4/500m
6. 428m, 1:45.1/500m

Total: 1418m, 1:42.5/500m

Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2329m 2:08.8/500m

140122

5 rounds for time of:
10 Russian KB Swings 1.5 pood

pistol 1 rep each leg
15 Russian KB Swings 1.5 pood
pistol 2 reps each leg
25 Russian KB Swings 1.5 pood
pistol 3 reps each leg
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 37:46 (4:31, 4:56, 4:52, 5:34, 5:49)

Warm-up 10 minute row: 2318m, 2:09.4/500m
Cool-down 10 minute row: 2236m 2:14.1/500m

140121

press:
5 × 60, 5 × 70, 3 × 95, 5 × 105, 3 × 120, 1+ × 135 (7)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80

Wendler 5/3/1 Logbook

then:
Complete as many rounds as possible in 5 minutes:
135 lbs Front Squat - 5 reps
Dymanic Push Ups - 10 reps

Rest 5 minutes...

Complete as many rounds as possible in 5 minutes:
135 lbs Back Squat - 5 reps
Pull Ups - 5 reps

5 rounds even, then 4 rounds + 5 back squats. All squat reps taken from floor.

Cool-down 20 minute row: 4532, 2:12.3/500m

140119

Repeat 5:00 on, 4:00 off until form/pace deteriorates

1. 1337m, 1:52.1/500m (damper 5)
2. 1356m, 1:50.6/500m (damper 6)
3. 1378m, 1:48.8/500m (damper 7)
4. 1389m, 1:47.9/500m (damper 8)

Total: 5460m, 1:49.8/500m

Then:
Push-up volume programming. Reps on the minute for 20 minutes:
11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+11+10

Total: 219

140110: 200
140103: 199
131224: 192
130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2206m 2:15.9/500m

140118

5 rounds for time of:
10 Russian KB Swings 1.5 pood

chin-up 1 rep
15 Russian KB Swings 1.5 pood
chin-up 2 reps
25 Russian KB Swings 1.5 pood
chin-up 3 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 33:34 (3:41, 3:59, 4:18, 4:30, 5:03)
All rounds unbroken. Chin-ups felt pretty easy. Do 2-3-5 next time.

Warm-up 10 minute row: 2405m, 2:04.7/500m
Cool-down 10 minute row: 2215m 2:15.4/500m

140117

WEDNESDAY 140115
"Marguerita"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Time: 22:44

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2306m 2:10.1/500m

130115

Row: Repeat 500m, recover :60s until form/pace deteriorates

1. 1:41.1
2. 1:42.2
3. 1:43.3
4. 1:44.6

Total: 6:51.2, 1:42.8/500m

Then:
Ring dip volume programming. Reps on the minute for 20 minutes:
6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6+6

Total: 120

131231: 101
120212: 120 (started at 6 and held)
120204: 105 (started at 6 and dropped off)
110821: 110 (started at 7 and dropped off)
110810: 120 (started at 6 and held)

Warm-up 10 minute row: 2302 2:10.3/500m
Cool-down 10 minute row: 2348 2:07.7/500m

140114

squat:
5 × 115, 5 × 140, 3 × 170, 3 × 200, 3 × 225, 3+ × 255 (12)
10 × 155, 10 × 155, 10 × 155, 10 × 155, 10 × 155

Wendler 5/3/1 Logbook

then:
Death by Burpees:
Minute 1, do 1 Burpee
Minute 2, do 2 Burpees
Minute 3, do 3 Burpees

And so on, doing the number of Burpees required for that round and rest for the remainder of the minute.  If you cannot complete the required number of Burpees within the minute, your workout is done!

15 rounds even.

Warm-up 10 minute row: 2250 2:13.3/500m
Cool-down 10 minute row: 2272 2:12.0/500m

140113

bench press:
5 × 95, 5 × 115, 3 × 135, 3 × 155, 3 × 180, 3+ × 200 (10)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125

Wendler 5/3/1 Logbook

then:
Death By: alternating one arm DB snatch
Minute 1- 1 right arm snatch, 1 left arm snatch
Minute 2- 1 right arm snatch, 1 left arm snatch, 1 right arm snatch, 1 left arm snatch
Minute 3- 1 RAS, 1 LAS, 1 RAS, 1 LAS, 1 RAS, 1 LAS
this pattern will continue until you can no longer get the required work completed within the given minute.

75 lbs. 5 rounds + 8 snatches.  This went to hell pretty fast since adding two reps per round.  Might want to try this with a pyramid time scheme for a better workout.

Warm-up 10 minute row: 2361 2:07.0/500m
Cool-down 10 minute row: 2303 2:10.2/500m

140111

deadlift:
5 × 140, 5 × 175, 3 × 210, 3 × 240, 3 × 275, 3+ × 310 (12)
10 × 190, 10 × 190, 10 × 190, 10 × 190, 10 × 190

Wendler 5/3/1 Logbook

then:
7 rounds for time of:
7 pull-ups
14 burpees
21 squats

Time: 13:22 (1:37, 1:47, 1:56, 1:58, 2:03, 2:01: 1:58)

Warm-up 10 minute row: 2328 2:08.8/500m
Cool-down 10 minute row: 2242 2:13.8/500m

140110

Row: Repeat 1k, recover 2:30 until form/pace deteriorates

1. 3:34.1, 1:47.0/500m
2. 3:32.7, 1:46.3/500m
3. 3:33.1, 1:46.5/500m
4. 3:38.0, 1:49.4.5/500m

Total: 14:18.8, 1:47.3/500m

131231: 14:25.5, 1:48.1/500m

then:
Push-up volume programming. Reps on the minute for 20 minutes:
10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10+10

Total: 200

140103: 199
131224: 192

130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2296m 2:10.6/500m

140109

5 rounds for time of:
10 Russian KB Swings 1.5 pood
Dip 2 reps
15 Russian KB Swings 1.5 pood
Dip 3 reps
25 Russian KB Swings 1.5 pood
Dip 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 37:49 (4:08, 4:32, 4:42, 5:45, 6:37)
All rounds unbroken.

140107

press:
5 × 60, 5 × 70, 3 × 95, 3 × 100, 3 × 115, 3+ × 130 (7)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2311m, 2:09.8/500m

140106

20:00 AMRAP
250m row
10 Pistols

9 rounds even.

Warm-up 10 minute row: 2381m, 2:05.9/500m
Cool-down 10 minute row: 2373m 2:06.4/500m

140105

Armstrong Pull-up Pyramid:

Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.

15 rounds + 12. 132 total.

Didn't do the final max effort set.

Warm-up 10 minute row: 2336m, 2:06.4/500m
Cool-down 10 minute row: 2171m 2:18.1/500m

140103

Row: Repeat :30s on, :30s off until form/pace deteriorates

159+161+159+158+156+155+155+154+155+154+152+150=1868m, 1:36.4/500m

130301: 1821m, 1:38.8/500m

then:
Push-up volume programming. Reps on the minute for 20 minutes:
11+11+11+11+11+11+11+11+11+11+11+11+9+9+9+8+8+8+8+8

Total: 199

131224: 192
130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2280m 2:11.5/500m

140102

bench press:
5 × 95, 5 × 115, 3 × 135, 5 × 145, 5 × 170, 5+ × 190 (11)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125

squat:
5 × 115, 5 × 140, 3 × 170, 5 × 185, 5 × 210, 5+ × 240 (13)
10 × 155, 10 × 155, 10 × 155, 10 × 155, 10 × 155

Wendler 5/3/1 Logbook

then:
16 Minute On The Minute Mash-Up
Even Minutes: 30 second Max reps Burpees
Odd Minutes: 30 second Max reps Kettlebell Swings

2 pood, American swings.
KBS: 14+14+14+14+14+14=84
Burpees: 7+8+8+8+8+8=47