press:
5 × 60, 5 × 75, 5 × 90
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80
deadlift:
5 × 140, 5 × 175, 5 × 210
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2284m, 2:11.3/500m
Cool-down 10 minute row: 2347m, 2:07.8/500m
Sunday, March 30, 2014
Saturday, March 29, 2014
140329
FRIDAY 140328
Workout 14.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar-facing Burpees over the bar
Time: 20:56 (3:39, 5:01, 4:33, 3:00, 2:07, 1:53, 0:40)
Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2228m 2:14.6/500m
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar-facing Burpees over the bar
Time: 20:56 (3:39, 5:01, 4:33, 3:00, 2:07, 1:53, 0:40)
Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2228m 2:14.6/500m
Labels:
CrossFit
Friday, March 28, 2014
140328
bench press:
5 × 90, 5 × 115, 5 × 135
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125
squat:
5 × 115, 5 × 145, 5 × 175
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160
Wendler 5/3/1 Logbook
Warm-up 15 minute row: 3357m, 2:08.5/500m
5 × 90, 5 × 115, 5 × 135
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125
squat:
5 × 115, 5 × 145, 5 × 175
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160
Wendler 5/3/1 Logbook
Warm-up 15 minute row: 3357m, 2:08.5/500m
Labels:
Wendler 5/3/1
Wednesday, March 26, 2014
130326
5 rounds for time of:
10 Russian KB Swings 1.5 pood
chin-up 2 rep
15 Russian KB Swings 1.5 pood
chin-up 3 reps
25 Russian KB Swings 1.5 pood
chin-up 5 reps
50 Russian KB Swings 1.5 pood
Rest 3:00 between rounds
Time: 32:51 (4:01, 4:14, 4:14, 4:06, 4:11)
10,000 Kettlebell Swing Challenge: 5500 reps total
140118: 33:34 (3:41, 3:59, 4:18, 4:30, 5:03) (1-2-3 chin -ups)
Warm-up 10 minute row: 2327m, 2:08.9/500m
Cool-down 10 minute row: 2248m 2:13.4/500m
10 Russian KB Swings 1.5 pood
chin-up 2 rep
15 Russian KB Swings 1.5 pood
chin-up 3 reps
25 Russian KB Swings 1.5 pood
chin-up 5 reps
50 Russian KB Swings 1.5 pood
Rest 3:00 between rounds
Time: 32:51 (4:01, 4:14, 4:14, 4:06, 4:11)
10,000 Kettlebell Swing Challenge: 5500 reps total
140118: 33:34 (3:41, 3:59, 4:18, 4:30, 5:03) (1-2-3 chin -ups)
Warm-up 10 minute row: 2327m, 2:08.9/500m
Cool-down 10 minute row: 2248m 2:13.4/500m
Labels:
CrossFit
Tuesday, March 25, 2014
140325
Complete as many rounds as possible in 15 minutes:
45 lb Overhead Walking Lunge – 30 reps
push-up – 15 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.
6 rounds even, 200m on the nose.
Warm-up 10 minute row: 2447m, 2:02.5/500m
Warm-up 10 minute row: 2318m, 2:09.4/500m
45 lb Overhead Walking Lunge – 30 reps
push-up – 15 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.
6 rounds even, 200m on the nose.
Warm-up 10 minute row: 2447m, 2:02.5/500m
Warm-up 10 minute row: 2318m, 2:09.4/500m
Labels:
CrossFit
Monday, March 24, 2014
140324
deadlift:
5 × 140, 5 × 175, 3 × 210, 5 × 260, 3 × 295, 1+ × 330 (3)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2333m, 2:08.5/500m
5 × 140, 5 × 175, 3 × 210, 5 × 260, 3 × 295, 1+ × 330 (3)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2333m, 2:08.5/500m
Labels:
Wendler 5/3/1
Saturday, March 22, 2014
140322
FRIDAY 140321
Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
155 reps. Felt tired, should redo this one.
Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-Down 10 minute row: 2269m, 2:12.2/500m
Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
155 reps. Felt tired, should redo this one.
Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-Down 10 minute row: 2269m, 2:12.2/500m
Labels:
CrossFit
Friday, March 21, 2014
140322
Deck of Cards
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Situps
Spades = Kettlebell Swings
Clubs = Air Squats
The number on the card represents the number of reps.
Face Cards = 10
Aces = 20
Joker 1 = Max Ring Dips
Joker 2 = Max Pull-ups
Time: 27:28:50. 13 ring dips, 32 pull-ups
Warm-up 10 minute row: 2304m, 2:10.2/500m
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Situps
Spades = Kettlebell Swings
Clubs = Air Squats
The number on the card represents the number of reps.
Face Cards = 10
Aces = 20
Joker 1 = Max Ring Dips
Joker 2 = Max Pull-ups
Time: 27:28:50. 13 ring dips, 32 pull-ups
Warm-up 10 minute row: 2304m, 2:10.2/500m
Labels:
CrossFit
Thursday, March 20, 2014
140320
press:
5 × 60, 5 × 75, 3 × 90, 5 × 110, 3 × 125, 1+ × 140 (6)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80
Wendler 5/3/1 Logbook
5 × 60, 5 × 75, 3 × 90, 5 × 110, 3 × 125, 1+ × 140 (6)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80
Wendler 5/3/1 Logbook
then:
Bluto
Every Minute on the Minute x 15
Minute 1 – 5 Wall Balls (20, 14#) + 5 Power Cleans (135, 95#)
Minute 2 – 5 Wall Balls (20,14#) + 5 Toes to Bar
Minute 3 – 5 Wall Balls (20, 14#) + 5 Push Jerks (135, 95#)
Repeat Pattern x 5
Completed all rounds
Warm-up 10 minute row: 2421m, 2:03.9/500m
Warm-up 10 minute row: 2274m, 2:11.9/500m
Bluto
Every Minute on the Minute x 15
Minute 1 – 5 Wall Balls (20, 14#) + 5 Power Cleans (135, 95#)
Minute 2 – 5 Wall Balls (20,14#) + 5 Toes to Bar
Minute 3 – 5 Wall Balls (20, 14#) + 5 Push Jerks (135, 95#)
Repeat Pattern x 5
Completed all rounds
Warm-up 10 minute row: 2421m, 2:03.9/500m
Warm-up 10 minute row: 2274m, 2:11.9/500m
Labels:
CrossFit,
Wendler 5/3/1
Tuesday, March 18, 2014
140320
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: 39:45 (5:03, 5:09, 5:35, 5:52, 6:02) AM WOD
10,000 Kettlebell Swing Challenge: 5000 reps total
140217: 36:45 (4:01, 4:10, 5:11, 5:33, 5:47)
140122: 37:46
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: 39:45 (5:03, 5:09, 5:35, 5:52, 6:02) AM WOD
10,000 Kettlebell Swing Challenge: 5000 reps total
140217: 36:45 (4:01, 4:10, 5:11, 5:33, 5:47)
140122: 37:46
Labels:
CrossFit
Saturday, March 15, 2014
140315
FRIDAY 140314
Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
103 reps. Did step-up, step-down on the box jumps which saved gas for the deadlifts.
Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
103 reps. Did step-up, step-down on the box jumps which saved gas for the deadlifts.
then:
Max Dip on Rings in 60 seconds
Rest for 45 seconds
Max Dip on Rings in 45 seconds
Rest for 30 seconds
Max Dip on Rings in 30 seconds
Rest for 15 seconds
Max Dip on Rings in 15 seconds
17+15+9+5=46 reps. Was supposed to be for quality
Warm-up 10 minute row: 2328m, 2:09.4/500m
Cool-down 10 minute row: 2284m 2:011.3/500m
Max Dip on Rings in 60 seconds
Rest for 45 seconds
Max Dip on Rings in 45 seconds
Rest for 30 seconds
Max Dip on Rings in 30 seconds
Rest for 15 seconds
Max Dip on Rings in 15 seconds
17+15+9+5=46 reps. Was supposed to be for quality
Warm-up 10 minute row: 2328m, 2:09.4/500m
Cool-down 10 minute row: 2284m 2:011.3/500m
Labels:
CrossFit
Friday, March 14, 2014
140314
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: 36:49 (4:23, 4:46, 5:11, 5:17, 5:10)
10,000 Kettlebell Swing Challenge: 4500 reps total
140126: 38:09 (5:01, 5:03, 5:17, 5:20, 5:25)
Warm-up 10 minute row: 2318m, 2:09.4/500m
Cool-down 10 minute row: 2247m 2:13.5/500m
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: 36:49 (4:23, 4:46, 5:11, 5:17, 5:10)
10,000 Kettlebell Swing Challenge: 4500 reps total
140126: 38:09 (5:01, 5:03, 5:17, 5:20, 5:25)
Warm-up 10 minute row: 2318m, 2:09.4/500m
Cool-down 10 minute row: 2247m 2:13.5/500m
Labels:
CrossFit
Thursday, March 13, 2014
140313
squat:
5 × 115, 5 × 145, 3 × 175, 5 × 215, 3 × 245, 1+ × 270 (11)
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2308m, 2:09.9/500m
Warm-up 10 minute row: 2345m, 2:07.9/500m
5 × 115, 5 × 145, 3 × 175, 5 × 215, 3 × 245, 1+ × 270 (11)
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2308m, 2:09.9/500m
Warm-up 10 minute row: 2345m, 2:07.9/500m
Labels:
Wendler 5/3/1
Tuesday, March 11, 2014
140311
Complete 5 rounds:
Single arm 50 lb DB power snatch RT – 5 reps
Single arm 50 lb DB overhead squat RT – 5 reps
Single arm 50 lb DB power snatch LT – 5 reps
Single arm 50 lb DB overhead squat LT – 5 reps
50 lb weighed pull up – Max reps
Post total pull ups to comments.
8+7+7+6+6=34
50 lb DB for the single arm movements. Used 45 lb plate for pull-ups.
Warm-up 10 minute row: 2435m, 2:03.2/500m
Single arm 50 lb DB power snatch RT – 5 reps
Single arm 50 lb DB overhead squat RT – 5 reps
Single arm 50 lb DB power snatch LT – 5 reps
Single arm 50 lb DB overhead squat LT – 5 reps
50 lb weighed pull up – Max reps
Post total pull ups to comments.
8+7+7+6+6=34
50 lb DB for the single arm movements. Used 45 lb plate for pull-ups.
Warm-up 10 minute row: 2435m, 2:03.2/500m
Labels:
CrossFit
Monday, March 10, 2014
140310
bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 170, 3 × 195, 1+ × 215 (7)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125
Wendler 5/3/1 Logbook
then:
Row: Repeat 100m, recover :60s until form/pace deteriorates
18.5, 17.9, 17.7, 17.6, 17.7, 17.4, 17.2, 17.7, 18.1, 18.0, 18.2, 17.9
1200m, 3:33.8, 1:29.0/500m
Warm-up 10 minute row: 2308m, 2:09.9/500m
Warm-up 10 minute row: 2345m, 2:07.9/500m
5 × 90, 5 × 115, 3 × 135, 5 × 170, 3 × 195, 1+ × 215 (7)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125
Wendler 5/3/1 Logbook
then:
Row: Repeat 100m, recover :60s until form/pace deteriorates
18.5, 17.9, 17.7, 17.6, 17.7, 17.4, 17.2, 17.7, 18.1, 18.0, 18.2, 17.9
1200m, 3:33.8, 1:29.0/500m
Warm-up 10 minute row: 2308m, 2:09.9/500m
Warm-up 10 minute row: 2345m, 2:07.9/500m
Labels:
CrossFit Endurance,
Wendler 5/3/1
Sunday, March 9, 2014
140309
SATURDAY 140308
Workout 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
70 reps. Pull-ups were almost all done as singles. OHS unbroken. Finished the rest of round 2 after the cap.
Warm-up 15 minute row: 3428m, 2:11.2/500m
Warm-up 15 minute row: 3496m, 2:08.7/500m
Workout 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
70 reps. Pull-ups were almost all done as singles. OHS unbroken. Finished the rest of round 2 after the cap.
Warm-up 15 minute row: 3428m, 2:11.2/500m
Warm-up 15 minute row: 3496m, 2:08.7/500m
Labels:
CrossFit
Friday, March 7, 2014
Thursday, March 6, 2014
140306
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: 34:12 (3:36, 3:51, 4:23, 5:08, 5:10)
Last two sets of 50 broken 30/20
10,000 Kettlebell Swing Challenge: 4000 reps total
140207: 34:34
140109: 37:49
Warm-up 10 minute row: 2316m, 2:09.5/500m
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: 34:12 (3:36, 3:51, 4:23, 5:08, 5:10)
Last two sets of 50 broken 30/20
10,000 Kettlebell Swing Challenge: 4000 reps total
140207: 34:34
140109: 37:49
Warm-up 10 minute row: 2316m, 2:09.5/500m
Labels:
CrossFit
Wednesday, March 5, 2014
140305
squat:
5 × 115, 5 × 145, 3 × 175, 3 × 200, 3 × 230, 3+ × 260 (12)
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160
Wendler 5/3/1 Logbook
Cool-down 15 minute row: 3576m, 2:05.8/500m
5 × 115, 5 × 145, 3 × 175, 3 × 200, 3 × 230, 3+ × 260 (12)
10 × 160, 10 × 160, 10 × 160, 10 × 160, 10 × 160
Wendler 5/3/1 Logbook
Cool-down 15 minute row: 3576m, 2:05.8/500m
Labels:
Wendler 5/3/1
Monday, March 3, 2014
130303
bench press:
5 × 90, 5 × 115, 3 × 135, 3 × 160, 3 × 180, 3+ × 205 (9)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2382M, 2:05.9/500m
Warm-up 10 minute row: 2432m, 2:03.3/500m
5 × 90, 5 × 115, 3 × 135, 3 × 160, 3 × 180, 3+ × 205 (9)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125
Wendler 5/3/1 Logbook
Warm-up 10 minute row: 2382M, 2:05.9/500m
Warm-up 10 minute row: 2432m, 2:03.3/500m
Labels:
Wendler 5/3/1
Sunday, March 2, 2014
140302
FRIDAY 140228
Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
5-lb. power snatches, 15 reps
2 rounds + 1 double under. Double unders are hard enough, kept hitting rafters in garage. Moved outside and that worked better.
Warm-up 15 minute row: 3469m, 2:09.7/500m
Warm-up 15 minute row: 3473m, 2:09.5/500m
Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
5-lb. power snatches, 15 reps
2 rounds + 1 double under. Double unders are hard enough, kept hitting rafters in garage. Moved outside and that worked better.
Warm-up 15 minute row: 3469m, 2:09.7/500m
Warm-up 15 minute row: 3473m, 2:09.5/500m
Labels:
CrossFit
Saturday, March 1, 2014
140301
deadlift:
5 × 140, 5 × 175, 3 × 210, 3 × 245, 3 × 280, 3+ × 315 (13)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195
Wendler 5/3/1 Logbook
then:
10 minute AMRAP:
10 supine ring pull-ups
10 push-ups
10 rounds even
Warm-up 10 minute row: 2306M, 2:10.0/500m
Warm-up 10 minute row: 2304m, 2:10.2/500m
5 × 140, 5 × 175, 3 × 210, 3 × 245, 3 × 280, 3+ × 315 (13)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195
Wendler 5/3/1 Logbook
then:
10 minute AMRAP:
10 supine ring pull-ups
10 push-ups
10 rounds even
Warm-up 10 minute row: 2306M, 2:10.0/500m
Warm-up 10 minute row: 2304m, 2:10.2/500m
Labels:
CrossFit,
Wendler 5/3/1
Subscribe to:
Posts (Atom)