THURSDAY 110210
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Time: 23:25 (2:31, 3:04, 3:08, 3:38, 4:04, 3:31, 3:26)
Tried to keep the power cleans unbroken for the first four rounds. Might pay to do those in sets of five from the start.
Warm-up 30 minute row: 7060 2:07.4/500m
Cool-down 30 minute row: 6545, 2:17.5/500m
Sunday, November 30, 2014
Saturday, November 29, 2014
141129
deadlift:
5 × 155, 5 × 190, 3 × 230, 3 × 265, 3 × 305, 3+ × 345 (14)
Warm-up 30 minute row: 6936 2:09.7/500m
Cool-down 30 minute row: 6786, 2:12.6/500m
5 × 155, 5 × 190, 3 × 230, 3 × 265, 3 × 305, 3+ × 345 (14)
Warm-up 30 minute row: 6936 2:09.7/500m
Cool-down 30 minute row: 6786, 2:12.6/500m
Labels:
Wendler 5/3/1
Tuesday, November 25, 2014
141125
Swim: Repeat 50m, recover :30s until form/pace deteriorates
0:52, 1:04, 1:09, 1:12, 1:14, 1:13, 1:10, 1:14, 1:17, 1:14
Rest 5:00 then repeat:
0:52, 1:04, 1:09, 1:12, 1:14, 1:13, 1:10, 1:14, 1:17, 1:14
Rest 5:00 then repeat:
1:05, 1:12, 1:14, 1:13, 1:16, 1:15, 1:13, 1:13, 1:14, 1:17
Labels:
CrossFit Endurance
Monday, November 24, 2014
141124
press:
5 × 60, 5 × 75, 3 × 90, 3 × 105, 3 × 120, 3+ × 135 (9)
3? × 145 (3)
3? × 150 (3)
AMRAP × 105 (12)
then:
3 rounds:
Strict Pull Ups – 60 seconds max reps
Parallel Bar Dips – 60 seconds max reps
Rest 60 seconds between sets
13+19+10+13+9+13=77 reps
Warm-up 10 minute row: 2366 2:06.8/500m
5 × 60, 5 × 75, 3 × 90, 3 × 105, 3 × 120, 3+ × 135 (9)
3? × 145 (3)
3? × 150 (3)
AMRAP × 105 (12)
then:
3 rounds:
Strict Pull Ups – 60 seconds max reps
Parallel Bar Dips – 60 seconds max reps
Rest 60 seconds between sets
13+19+10+13+9+13=77 reps
Warm-up 10 minute row: 2366 2:06.8/500m
Labels:
CrossFit,
Wendler 5/3/1
Sunday, November 23, 2014
141123
squat:
5 × 105, 5 × 135, 3 × 160, 5 × 170, 5 × 200, 5+ × 225 (15)
Warm-up 10 minute row: 2403 2:04.8/500m
Cool-down 10 minute row: 2293, 2:10.8/500m
5 × 105, 5 × 135, 3 × 160, 5 × 170, 5 × 200, 5+ × 225 (15)
Warm-up 10 minute row: 2403 2:04.8/500m
Cool-down 10 minute row: 2293, 2:10.8/500m
Labels:
Wendler 5/3/1
Friday, November 21, 2014
141121
Swim: Repeat 200m, recover 3:00 until form/pace deteriorates
5:13, 5:19, 5:25, 5:41, 5:46, 5:54
5:13, 5:19, 5:25, 5:41, 5:46, 5:54
Labels:
CrossFit Endurance
Thursday, November 20, 2014
141120
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 = 800m run
Joker 2 = 800m run
Time: 32:26
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 = 800m run
Joker 2 = 800m run
Time: 32:26
Warm-up 10 minute row: 2384m, 2:05.9/500m
Labels:
CrossFit
Wednesday, November 19, 2014
141119
bench press:
5 × 85, 5 × 105, 3 × 125, 5 × 135, 5 × 160, 5+ × 180 (13)
5? × 190 (5)
5? × 200 (3)
AMRAP × 135 (14)
Warm-up 10 minute row: 2431m, 2:03.4/500m
5 × 85, 5 × 105, 3 × 125, 5 × 135, 5 × 160, 5+ × 180 (13)
5? × 190 (5)
5? × 200 (3)
AMRAP × 135 (14)
Warm-up 10 minute row: 2431m, 2:03.4/500m
Labels:
Wendler 5/3/1
Monday, November 17, 2014
Sunday, November 16, 2014
141116
deadlift:
5 × 155, 5 × 190, 3 × 230, 5 × 250, 5 × 285, 5+ × 325 (18)
Warm-up 10 minute row: 2346, 2:07.8/500m
Cool-down 10 minute row: 2258, 2:12.8/500m
5 × 155, 5 × 190, 3 × 230, 5 × 250, 5 × 285, 5+ × 325 (18)
Warm-up 10 minute row: 2346, 2:07.8/500m
Cool-down 10 minute row: 2258, 2:12.8/500m
Labels:
Wendler 5/3/1
Friday, November 14, 2014
Thursday, November 13, 2014
Tuesday, November 11, 2014
141111
5 minutes handstand practice.
then:
WEDNESDAY 141105
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed
29+32+62+35+19=177
Warm-up 10 minute row: 2354, 2:07.4/500m
Cool-down 10 minute row: 2322, 2:09.2/500m
then:
WEDNESDAY 141105
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed
29+32+62+35+19=177
Warm-up 10 minute row: 2354, 2:07.4/500m
Cool-down 10 minute row: 2322, 2:09.2/500m
Labels:
CrossFit
Monday, November 10, 2014
141110
press:
5 × 60, 5 × 75, 3 × 90, 5 × 100, 5 × 115, 5+ × 130 (11)
5? × 135 (4)
AMRAP × 100 (12)
then:
3 Rounds for As Many Reps as Possible:
1 Minute Dumbbell Snatch (as heavy as possible, alternating arms)
1 Minute Burpees
1 Minute Rest
75 lb db snatch:
11+15
11+15
12+15
79 reps total
Warm-up 10 minute row: 2335, 2:08.4/500m
5 × 60, 5 × 75, 3 × 90, 5 × 100, 5 × 115, 5+ × 130 (11)
5? × 135 (4)
AMRAP × 100 (12)
then:
3 Rounds for As Many Reps as Possible:
1 Minute Dumbbell Snatch (as heavy as possible, alternating arms)
1 Minute Burpees
1 Minute Rest
75 lb db snatch:
11+15
11+15
12+15
79 reps total
Warm-up 10 minute row: 2335, 2:08.4/500m
Labels:
CrossFit,
Wendler 5/3/1
Saturday, November 8, 2014
141108
press:
5 × 60, 5 × 75, 5 × 90
deadlift:
5 × 155, 5 × 190, 5 × 230
3 rounds:
400/500 Meter Row
AMRAP of Front Lunges with BB in rack position. 45/65#
-then-
3 rounds
Max Handstand hold
AMRAP of American kettlebell swings 53
5 × 60, 5 × 75, 5 × 90
deadlift:
5 × 155, 5 × 190, 5 × 230
3 rounds:
400/500 Meter Row
AMRAP of Front Lunges with BB in rack position. 45/65#
-then-
3 rounds
Max Handstand hold
AMRAP of American kettlebell swings 53
Labels:
CrossFit,
Wendler 5/3/1
Thursday, November 6, 2014
Wednesday, November 5, 2014
Monday, November 3, 2014
141103
SATURDAY 141101
Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run
Strict handstand push-ups, no deficit.
Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run
Strict handstand push-ups, no deficit.
Time: 46:13 (5:40, 5:52, 5:59, 6:21, 6:52, 7:55, 7:31)
Warm-up 10 minute row: 2304m, 2:10.2/500m
Warm-up 10 minute row: 2304m, 2:10.2/500m
Sunday, November 2, 2014
141101
squat:
5 × 105, 5 × 130, 3 × 155, 5 × 190, 3 × 215, 1+ × 240 (12)
1? × 255 (1)
1? × 265 (1)
AMRAP × 190 (13)
Warm-up 10 minute row: 2369m, 2:06.6/500m
Cool-down 10 minute row: 2339m, 2:08.2/500m
5 × 105, 5 × 130, 3 × 155, 5 × 190, 3 × 215, 1+ × 240 (12)
1? × 255 (1)
1? × 265 (1)
AMRAP × 190 (13)
Warm-up 10 minute row: 2369m, 2:06.6/500m
Cool-down 10 minute row: 2339m, 2:08.2/500m
Labels:
Wendler 5/3/1
Subscribe to:
Posts (Atom)