Sunday, March 30, 2014

140330

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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

Friday, March 7, 2014

140306

THURSDAY 140306
5 rounds for time of:
Run 800 meters
25 burpees

Time: 27:51

Warm-up 10 minute row: 2306M, 2:10.0/500m
Warm-up 10 minute row: 2304m, 2:10.2/500m

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

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

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

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

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