Sunday, August 31, 2014
Saturday, August 30, 2014
140830
deadlift:
5 × 150, 5 × 185, 3 × 225, 3 × 260, 3 × 300, 3+ × 335, 3? × 355 (12)
AMRAP × 260 (15)
then:
5 minutes handstand practice.
then:
8 rounds for time of:
4 snatches (95)
200m run
Time: 12:36
Warm-up 10 minute row: 2306m, 2:10.0/500m
Cool-down 10 minute row: 2223m 2:14.9/500m
5 × 150, 5 × 185, 3 × 225, 3 × 260, 3 × 300, 3+ × 335, 3? × 355 (12)
AMRAP × 260 (15)
then:
5 minutes handstand practice.
then:
8 rounds for time of:
4 snatches (95)
200m run
Time: 12:36
Warm-up 10 minute row: 2306m, 2:10.0/500m
Cool-down 10 minute row: 2223m 2:14.9/500m
Labels:
CrossFit,
Wendler 5/3/1
Thursday, August 28, 2014
Wednesday, August 27, 2014
140827
press:
5 × 60, 5 × 70, 3 × 85, 3 × 100, 3 × 115, 3+ × 130 (8)
3? × 135 (3)
3? × 140 (3)
AMRAP × 100 (13)
then:
5 minutes handstand practice
then:
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.
10 rounds + 7. 8 reps in max effort set. dead hang.
140627: 9 rounds + 8. Dead hang pull-ups. Started to get a little kippy in the last round so I stopped there.
Warm-up 10 minute row: 2345m, 2:07.3/500m
Cool-down 10 minute row: 2214m 2:15.5/500m
5 × 60, 5 × 70, 3 × 85, 3 × 100, 3 × 115, 3+ × 130 (8)
3? × 135 (3)
3? × 140 (3)
AMRAP × 100 (13)
then:
5 minutes handstand practice
then:
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.
10 rounds + 7. 8 reps in max effort set. dead hang.
140627: 9 rounds + 8. Dead hang pull-ups. Started to get a little kippy in the last round so I stopped there.
Warm-up 10 minute row: 2345m, 2:07.3/500m
Cool-down 10 minute row: 2214m 2:15.5/500m
Labels:
CrossFit,
Wendler 5/3/1
Tuesday, August 26, 2014
140826
5 minutes handstand practice.
Then:
30 Minute Time Cap
100 Back Squats (135/95) Tabata
Squat for 20 seconds, rest 10 seconds. Continue until you complete 100 back squats.
– Then directly into the 2nd metcon –
21-18-15-12-9-6-3
KB Swings (1.5/1)
Box Jumps (24/20)
Time: 16:56 (5:25, 11:32)
100 Back Squats (135/95) Tabata
Squat for 20 seconds, rest 10 seconds. Continue until you complete 100 back squats.
– Then directly into the 2nd metcon –
21-18-15-12-9-6-3
KB Swings (1.5/1)
Box Jumps (24/20)
Time: 16:56 (5:25, 11:32)
Goblet squats with kettlebell. Did the squats 5 sets of 10. Took me 25 seconds to hit the timer
Warm-up 10 minute row: 2267m, 2:12.3/500m
Cool-down 10 minute row: 2150m 2:19.5/500m
Warm-up 10 minute row: 2267m, 2:12.3/500m
Cool-down 10 minute row: 2150m 2:19.5/500m
Labels:
CrossFit
Sunday, August 24, 2014
140824
5 minute handstand practice.
then:
squat:
5 × 100, 5 × 125, 3 × 150, 3 × 175, 3 × 195, 3+ × 220 (11)
3? × 235 (3)
3? × 245 (3)
AMRAP × 175 (10)
Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2250m 2:13.3/500m
then:
squat:
5 × 100, 5 × 125, 3 × 150, 3 × 175, 3 × 195, 3+ × 220 (11)
3? × 235 (3)
3? × 245 (3)
AMRAP × 175 (10)
Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2250m 2:13.3/500m
Labels:
Wendler 5/3/1
Saturday, August 23, 2014
140823
bench press:
5 × 80, 5 × 100, 3 × 120, 3 × 140, 3 × 160, 3+ × 180 (11)
3? × 190 (3)
3? × 200 (3)
AMRAP × 140 (17)
Warm-up 10 minute row: 2257m, 2:12.9/500m
Cool-down 10 minute row: 2218m 2:15.2/500m
5 × 80, 5 × 100, 3 × 120, 3 × 140, 3 × 160, 3+ × 180 (11)
3? × 190 (3)
3? × 200 (3)
AMRAP × 140 (17)
Warm-up 10 minute row: 2257m, 2:12.9/500m
Cool-down 10 minute row: 2218m 2:15.2/500m
Labels:
Wendler 5/3/1
Friday, August 22, 2014
Thursday, August 21, 2014
140821
5 minutes handstand practice.
then:
WEDNESDAY 140115
"Marguerita"
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Time: 18:15
140117: 22:44
WEDNESDAY 140115
"Marguerita"
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Time: 18:15
140117: 22:44
Warm-up 10 minute row: 2395m, 2:03.5/500m
Cool-down 10 minute row: 2264m 2:12.5/500m
Cool-down 10 minute row: 2264m 2:12.5/500m
Labels:
CrossFit
Tuesday, August 19, 2014
Monday, August 18, 2014
Sunday, August 17, 2014
140817
5 minute handstand practice then:
deadlift:
5 × 150, 5 × 185, 3 × 225, 5 × 240, 5 × 280, 5+ × 315 (16)
5? × 335 (5)
AMRAP × 240 (20)
Warm-up 10 minute row: 2276, 2:11.8/500m
deadlift:
5 × 150, 5 × 185, 3 × 225, 5 × 240, 5 × 280, 5+ × 315 (16)
5? × 335 (5)
AMRAP × 240 (20)
Warm-up 10 minute row: 2276, 2:11.8/500m
Labels:
Wendler 5/3/1
Friday, August 15, 2014
140815
press:
5 × 60, 5 × 70, 3 × 85, 5 × 95, 5 × 105, 5+ × 120 (11)
5? × 130 (5)
5? × 135 (2)
AMRAP × 95 (12)
then:
5 minutes handstand practice.
Warm-up 10 minute row: 2314, 2:09.6/500m
5 × 60, 5 × 70, 3 × 85, 5 × 95, 5 × 105, 5+ × 120 (11)
5? × 130 (5)
5? × 135 (2)
AMRAP × 95 (12)
then:
5 minutes handstand practice.
Warm-up 10 minute row: 2314, 2:09.6/500m
Labels:
Wendler 5/3/1
Thursday, August 14, 2014
140814
5 minutes handstand practice.
then:
SATURDAY 091003
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Pistols unweighted. Time: 15:56
131021: 19:47
Warm-up 10 minute row: 2426, 2:03.7/500m
Cool-down 10 minute row: 2308 2:09.9/500m
then:
SATURDAY 091003
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
Pistols unweighted. Time: 15:56
131021: 19:47
Warm-up 10 minute row: 2426, 2:03.7/500m
Cool-down 10 minute row: 2308 2:09.9/500m
Labels:
CrossFit
Tuesday, August 12, 2014
Monday, August 11, 2014
Saturday, August 9, 2014
140809
bench press:
5 × 80, 5 × 100, 3 × 120, 5 × 130, 5 × 150, 5+ × 170 (14)
5? × 180 (5)
5? × 190 (5)
AMRAP × 130 (16)
then:
5 minutes handstand practice.
then:
10 Clean and Jerks 135#/95#
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups
Time: 9:01
Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2256m, 2:12.9/500m
5 × 80, 5 × 100, 3 × 120, 5 × 130, 5 × 150, 5+ × 170 (14)
5? × 180 (5)
5? × 190 (5)
AMRAP × 130 (16)
then:
5 minutes handstand practice.
then:
10 Clean and Jerks 135#/95#
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups
Time: 9:01
Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2256m, 2:12.9/500m
Labels:
CrossFit,
Wendler 5/3/1
Friday, August 8, 2014
Wednesday, August 6, 2014
Tuesday, August 5, 2014
140805
5 minutes handstand practice.
squat:
5 × 100, 5 × 125. 3 × 150. 5 × 160, 5 × 185, 5+ × 210 (12)
5? × 220 (5)
5? × 235 (5)
AMRAP × 160 (16)
Warm-up 10 minute row: 2246m, 2:13.5/500m
squat:
5 × 100, 5 × 125. 3 × 150. 5 × 160, 5 × 185, 5+ × 210 (12)
5? × 220 (5)
5? × 235 (5)
AMRAP × 160 (16)
Warm-up 10 minute row: 2246m, 2:13.5/500m
Labels:
Wendler 5/3/1
Monday, August 4, 2014
Saturday, August 2, 2014
Friday, August 1, 2014
140801
4 Rounds:
25 - Burpees
25 - Pull Ups
Time: 15:37 (2:34, 3:44, 4:10, 5:07)
Attempted Wendler press and couldn't make it though second warm-up set. Handstand programming is taking a a toll here. Time to do a reset.
Warm-up 10 minute row: 2343m, 2:10.0/500m
Cool-down 10 minute row: 2135m, 2:20.5/500m
25 - Burpees
25 - Pull Ups
Time: 15:37 (2:34, 3:44, 4:10, 5:07)
Attempted Wendler press and couldn't make it though second warm-up set. Handstand programming is taking a a toll here. Time to do a reset.
Warm-up 10 minute row: 2343m, 2:10.0/500m
Cool-down 10 minute row: 2135m, 2:20.5/500m
Labels:
CrossFit
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