Wendler W1 Squat & Press

MONDAY 101004

CWCF 2x10 (10/8-2)

Squat

135x8

175-185-195

Press

45x10

110-115-115

5k run VFFs

SUNDAY 101003

5k run in VFFs

SATURDAY 101002

Rest Day

FRIDAY 101001

APFT 50-60-14:25

How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)

From Tim Ferriss
http://feedproxy.google.com/~r/timferriss/~3/Bc1NGfuvF54/

- Get your own blog app at MotherApp.com

Sent from my iPod.

Wendler 5-3-1 W4

THURSDAY 100930

CFWU 1x15 (9/6)

Deadlift 5-5-5

185-195-225

Bench 5-5-5

135-145-155

Suicides 4 rounds of 60/60

6-6-6-7

WEDNESDAY 100929

Press 5-5-5

80-85-95

Wendler squat W4

MONDAY 100920

Wendler squat W4

5-5-5

135-145-155

10k (57:04) VFFs

SATURDAY 100918

10k run in VFFs

56:04

Wendler DL W3

FRIDAY 100917

CFWU 1x15(8/7)

Deadlift W3 5-3-1

245-265-295(2)

Skill: double unders (weak - 8s)

200-400-600 (15:41)

THURSDAY 100916

CFWU 2x10 (a few strict pull ups)

2 rounds for time of:

200m run
400m run
600m run

Rest exactly the amount of time it took you to run the last sprint.

15:41

Wendler W3 Press

WEDNESDAY 100915

CFWU 3x5

Press W3 5-3-1

95x5

105-115-125(4)

Broken down Fran
7-7-7-5-5-5-3-3-3

8:12

Baseline x 2 (15:33)

TUESDAY 100914

CFWU 3x5 pull ups still weak

CFY Baseline 2 rounds for time:

15:33

7:19-8:14

Back squat W3

MONDAY 100913

CFWU 3x5

Back squat 5-3-1

135x10

170-190-205 (3)

Push up pyramid across sideline
1,2,3...7,8,9,10,9,8...3,2,1

8:46

45-min run (VFFs)

SUNDAY 100912

Slow run up gas station hill. Left at back gate (locked), up to back of DHL, gate 10 past Korean War Museum and around to gate 19 and then commissary then home.

Ran 10-min, walked 1-min.

45:43

Wendler Deadlift W2

FRIDAY 100910

CFWU 3x8

Deadlift 3-3-3

135x8
185x5
250-265-280

Mag 7 plus 30-day Paleo Challenge

WEDNESDAY 100908

Mag 7 0500 routine day 1

CFWU 3x8 minus pull ups

Wendler Press 3-3-3 W2

95x8

110-115-120(5)

Hindu push ups x 12
Bridging (weak)

5k (28:52)

MONDAY 100906

CFWU 3x8

Wendler back squat W2

3-3-3

135x8

180-190-200

5k run (28:52) VFFs

6:32 - commissary
10:14 - blackhawk
6:55 - return leg
5:07 - block

Wendler Deadlift W1

FRIDAY 100903

CFWU -- 3x7

Deadlift 3x5

135x5
185x5

235-250-265

Tabata push ups
11-10-9-8-5-5

100 singles - 50 DUs - 100 singles
4:02

Wendler Press W1

WEDNESDAY 100901

CFWU 3x6

Press 5-5-5

105-110-115

400-25-25 (17:05)

TUESDAY 100831

4 rounds for time of:

400m run
25 push ups
25 sit ups

Partition as needed.

17:05

39 Double Unders in a row!!! PR!!!

Wendler Back Squat W1

MONDAY 100830

Back Squat

10x135

5-5-5
170-180-190

CFY Baseline (6:18)

SATURDAY 100828

CrossFit Yongsan Baseline

800m run
40 squats
30 sit ups
20 push ups
10 pull ups

6:18 (3:33 800)

Short Loop (28:41)

MONDAY 100823

Short Seobingo Tempo Run Loop
27:18

Gate 17 - 12:20
Transition - 1:01
Remainder - 13:56

Used tempo trainer @90 most of the way. Need to get quicker feet...

Push up Grinder
(4 Push ups/4 Sit-ups)

10 rounds - 3:01

Pull up ladder (12+4)

MONDAY 100811

Pull up ladder

12 rounds + 4 reps

After party:

10-9-8-7-6-5-4-3-2-1 rep rounds

95-lb back squat
Push ups (broken)

7:10

Press 5x5 (125)

MONDAY 100809

Press 5x5

75-95-105-115-125 (PR)

Max reps @ 95lb - 12

After Party: "Despicable Math"

33 Pushups, 27 KB Swings, 21 DB Thrusters

27 Pushups, 21 KB Swings, 15 DB Thrusters

21 Pushups, 15 KB Swings, 9 DB Thrusters

Badger (30-20-10) (36:56)

SATURDAY 100807

"Badger"

3 rounds for time:
30 squat cleans (95#)
30 pull ups
800m run

Scaled: 30-20-10

(36:56)

30 - (7:42-5:46)
20 - (7:33-5:58)
10 - (4:10-5:43)

LSD 25

FRIDAY 100806

Easy run (VFFs)

G2OH-Cindy (18:04)

WEDNESDAY 100804

3 rounds for time:

5 ground to overhead (115-lbs)
3 rounds of Cindy

18:04

CFOT Ketchup-4 (28:03)

TUESDAY 100803

 

 

4 rounds for time:

 

400m run

30 wall balls

20 push ups

 

28:03

 

5:05-7:29-7:43-7:46

5-3-1 Back Squat (5-5-5)

MONDAY 100802

 

 

Back Squat 5-5-5

 

45x10, 135x5, 135x5

 

170-180-190

 

 

METCON

 

100 singles

50 double unders

100 singles

 

4:31

 

 

Sleep: 6

CF Breakaway

SATURDAY 100731

For time:

20 pull ups
25 CFG push ups
30 air squats
50m run (20#)
15/20/25
200m run
5/10/15
400m run

14:26

Muscle up - Bear

FRIDAY 100730

Muscle ups - Bear complex
5-4-3-2-1

Subbed 3 pull ups - 3 ring dips
95-lb Bear complex

17:40

4 x 400 (11:18)

THURSDAY 100729

4 x 400 -- :90 sec rest btw

1:42 - 1:41 - 1:41 - 1:44

11:18

DU - Pull ups (23:08)

TUESDAY 100727

 

Double unders -- Pull ups

50-40-30-20-10

25-20-15-10-5

 

23:08

Front Squat

SUNDAY 100725

 

Double under warm up (ugly)

 

 

Front Squat 5-5-5

 

185-195-205(4)

 

 

Pull up Ladder (every minute)

1-2-3-4-5-6-7-8-9...

Deadlift 3RM (335)

FRIDAY 100724

Deadlift 3RM

225-275-315-335

THURSDAY 100722

THURSDAY 100722

4-min intervals / 1-min rest

Double unders: 74
HSPU: 15 (2" - 45-sec hold)
Burpee pull ups: 32 C2B
Row: 53 calories
OHS: 39 (75lbs)

Sleep: 6.0 (Madden/Criminal Minds)
Stress: 5 (homework)
Fatigue: 2

B: 4/3/0 (2 brauts, 2 apples)
L: 6/10/0 (pork chops, veggies, spiced apples, 12oz Pepsi)
S: 0/22/0 (3 x crown & Pepsi, chips, ice cream)
D: 7/0/4 (pork chop, mixed nuts)

1-mile run (7:37)

WEDNESDAY 100721

10-min warm up

1-mile run (7:37)
1:48-1:54-1:57-1:56

10-min cool down

Sleep: 7.5 (crazy dreams)
Stress: 5 (homework)
Fatigue: 2 (good til after big, late lunch)

B: 4/4/4 (eggs, peppers, mushrooms, 1 bacon strip, apple)
L: 10/2/6 (steak, 2 brauts, apple, mixed nuts)
S: 0/12/0 (NorCal margarita, crown & pepsi)
D: 2/2/2 (zone bar)

P/PP/PJ 3RM

TUESDAY 100720

3RM

Press 135
PP 165
PJ 175

Sleep: 7.5hrs
Stress: 6 (homework)
Fatigue: 1 (felt great)

B: 4/4/10 (eggs, peppers, mushrooms, apple, Tbsp coconut oil)
S: 3/3/0 (string cheese, apples)
L: 8/4/8 (steak, braut, green beans, mixed nuts)
D: 2/2/2 (zone bar). Skipped dinner?!
Fish oil & simple greens

Chelsea (4+11)

FRIDAY 100716

5 pull ups
10 push ups
15 squats

4+11

Cindy (11)

Running...

THURSDAY 100715

1-mile run. Rest 5-min.
800m run. Rest 4-min.
600m run. Rest 3-min.
400m run. Rest 2-min.
200m run.

7:48
4:19
3:12
2:05
:45
32:12

LSD

TUESDAY 100713

30-min run

Snatch T2B

MONDAY 100712

10-9-8-7-6-5-4-3-2-1

Power snatch (115-lb)
Toes to Bar

24:03

Sevens

SATURDAY 100710

Sevens rounds for time:

7 hang power cleans (115-lb)
7 burpees
7 pull ups
200m run

24:55

FRIDAY 100709

FRIDAY 100709

AMRAP20

5 TGU (35-lb)
10 ring dips (sm band)
15 wall balls

4 rds + 2 TGUs

Thruster (185)

WEDNESDAY 100707

20-min to find 1RM Thruster

135-165-175-185(F)-185-195(F)

AMRAP12

10 Db Push press (40-lb)
20 sit ups
30 OH plate walking lunges

3 rds + 3 lunges

FRIDAY 100702

3 rounds for time:

400m run
15 Kb swings (35lb)
15 K2E

15:00

WEDNESDAY 100630

6 rounds for time:

5 C&J (115lb)
10 burpees

(24:00)

OHS (155)

MONDAY 100628

20 minutes to find 1RM

135-145-155

AMRAP10

15 Kb swings (53lb)
30 jumping lunges

(4)

Snatch 1-1-1-1-1-1-1 (105)

FRIDAY 100625

Snatch 1-1-1-1-1-1-1
65-65-75-95-95-105-105

Slow today.  Several fails.  Was "floating" through third pull.  Not very explosive at 0515am I guess...  First week in a long time that I wasn't wrecked by the end of the week...  Progress...???


WEDNESDAY 100623

Bear Complex
7 sets of the following sequence:
Power clean
Front Squat
Push Press
Back Squat
Push Press
No regripping on the ground.  Touch and go seven times.
5 rounds.  Rest as needed between rounds (2:30)
95-95-95-105-105


TUESDAY 100622

7 rounds for time of:
10 pull ups
10 burpees
10 GHD situps

19:30


SATURDAY 100619

Deck of Cards
Teams of 3
Start with 400m run then start turning over cards individually
diamonds - 95-lb Thrusters
hearts - pull ups
clubs - burpees
spades - Kb high pull (53-lb)
Jokers - 400m team run
Aces - 11 reps
throw out 2s, 3s, 4s
I ended up doing 50 of our team's Burpees... (ouch)

19:38

Press 3-3-3-3-3 (135)

THURSDAY 100617

Press 3-3-3-3-3

95-115-135-155(F)-145(1)

3RM PR (135)
1RM PR (145)

After Party
3 rounds for time
30 OH weighted walking lunges (45#)
20 wall balls

14:58

Pulled right quad...

Deadlift 2-2-2-2-2 (275)

TUESDAY 100615

Deadlift 2 reps every 2:30 (275)

CFOT Chipper

SUNDAY 100613

For time:

30 double unders
20 OHS (75#) 20
20 pull ups
20 HSPU (75# press) 15/5
20 snatches (75#) ugly
400m run (~3:00)

14:45

PT push ups (25-15-10)

MONDAY 100607

3x25 push ups
1-min rest btw sets

Do as many as you can then go to your knees to finish up the set of 25.

Got 25-15-10

Back squat (225) 4x400m

FRIDAY 100604

10 minutes to find 1RM back squat:
185-205-225-235(F)

Tweaked hips around back at bottom of the squat. Crap.

4x400m rest 2, 3, and 4 minutes.

1:25, 1:32, 1:34, 1:34

Score is total seconds on sprints minus Back Squat weight. Lower or
negative number is better.

365-225=140

Snatch (135)

WEDNESDAY 100602

10-min to find Snatch 1RM (135)

Rest 2 min

4 rounds for time:
5 snatch (95-lb)
20 double unders
10 pull ups

20:13

AMRAP 12

TUESDAY 100601

AMRAP in 12 minutes of:

20 Double Unders
10 Box Jumps, 24"
10 weighted walking lunges, 24kg Kb

Buy in: 20 HSPUs
Subbed wall walks (3:00 - 7 ww)

7 wall walks
3 rds + 3 lunges

Snatch (105)

Snatch 1-1-1-1-1 (80%)
105lbs

METCON
3 rds for time:
25 snatch balances (65-lb)
50 ab mat sit ups

19:58

75 Burpees (11:47)

TUESDAY 100525

75 burpees
Every minute do 5 pull ups.

11:47
55 total pull ups

Cindy - Deadlift

SATURDAY 100522

5 rounds for time of:

3 rounds of Cindy
225-lb deadlift, 5 reps

30:02

Front squat - slapping push ups

FRIDAY 100521

Back squat 5x3 (135#)

Fast explosive reps outta the bottom. 60% of your 3RM. Rest exactly
60 seconds between sets.

AMRAP 10

10 Kb front squats (32kg)
15 alternating slapping push ups

5 + 6 FS

Fight Gone Bad (246)

THURSDAY 100520

Fight Gone Bad (246)

Wall balls (20#)
SDHP - 75lbs
Box jumps - 20"
Push press - 75lbs
Row - calories

94/81/71

Only highlight was 31 wall balls at the very beginning. Everything
else needs work...

Rest Day

WEDNESDAY 100519

Rest Day

APFT

TUESDAY 100518

50 push ups
60 sit ups
16:00 2-mile run

Meant to treat this as a rest day but even doggin this PT test kicked
my butt because CrossFit is still smoking me. Need to get more
sleep. More eats better. Less Crown & Pepsi...

OHS (185)

MONDAY 100517

10-min to find your 1RM OHS

155-175-185(F)-185

Rest 2-min

3 rounds for time

10 OHS (135)
50 double unders

19:58 (10-8-6)
Got 15 DU in a row at one point

Clean & Jerk (175)

SUNDAY 100516

Clean & Jerk 1RM in 10-min

175lbs

1 mile run

8:30 (8:00 + shoe change)

AMRAP

FRIDAY 100514

10 pull ups

AMRAP in 15 min:

5 HSPU (med/sm)
10 Front Squats (145)
15 Toes to Bar (T2B)

3 + 4 FS

Split Jerk (195)

WEDNESDAY 100512

Split Jerk
Find 1RM in 10-min period.
155-165-175-185-195

Rest 2 minutes.

AMRAP in 8 minutes:
30 double unders
7 CSB Pull Ups

2rds + 7 DUs

NE Regionals WOD

TUESDAY 100511

For time:

50 box jumps (24")
40 Kb swings, 24kg
30 barrier burpees (over sandbag)
20 Kb squat cleans, 24kg
10 push press (30# DB) too light
20 Kb SC
30 B burpees
40 Kb swings
50 box jumps

25-min cutoff

DNF - 7 box jumps

Outlaw CrossFit Day 1

MONDAY 100510

Mag 7 ab workout

Early morning run to O'club hill and back. 19:06

Afternoon WOD
5-4-3-2-1 rep rounds for time
Muscle ups
115-lb Bear Complex
(power clean, front thruster, back thruster is one rep)
subbed 4 pull ups and 4 ring dips per MU (dips with mini band)

19:04

200-400-600 (7:35)

SUNDAY 100500

Run 200m
Rest same time
Run 400m
Rest
Run 600m

7:35

Calves hurt like shit. Walked back.

Row push row

FRIDAY 100507

Row 1000m
30 push ups
Row 750m
20 push ups
Row 500m
10 push ups

12:48

5k run (30:03)

TUESDAY 100504

 

5k run

 

30:03

 

with VFFs

SUNDAY 100502

SUNDAY 100502

 

50 Med Ball Cleans

10 muscle up progressions from knees

10 pull ups

40-8-8

30-6-6

20-4-4

10 Med Ball Cleans

2 muscle up progressions

2 pull ups

 

14:12

Front squat 3-3-3-3-3 (195)

FRIDAY 100430

CFWU 3x6

Front squat

10x45
6x135

155-175-185-195-205(2)

Needed some yelling and loud music...

CrossFit Level I

SUNDAY 100425

Partner workout
As many push ups as possible in 10 minutes while your partner performs
10 med ball cleans. Rotate every 10 MB Cleans.

167 push ups

SATURDAY 100424

Fran 10:00+
9 pull ups left at 10-min cut off. Thrusters were brutal.

Tabata Squats (15)
16-17-16-15-15-15-15-15

500m row

WEDNESDAY 100421

CFWU 2x15 (5/5/5)

4 rounds of:
500m row
Rest 3 minutes

1:44 (6 damper)
1:50 (4)
1:48 (2)
1:52 (3)

McGhee (8rds+3 box jumps - 20min)

TUESDAY 100420

CFWU 1x10

McGhee
AMRAP 30
285lb deadlift, 5 reps
13 push ups
9 box jumps (24")

8 rds + 3 box jumps
20:00 -- 225lb DL

Snatch Balance 1-1-1-1-1 (135)

MONDAY 100419

CFWU 1x10

Snatch Balance

10x45lbs
6x65
85-95-105-115-125-135

Filthy 40 (32:40)

SATURDAY 100417

For time:
40 box jumps (20")
40 jumping pull ups
40 Kb swings (16kg)
40 walking lunges
40 KTEs
40 push press (25# Dbs)
40 back extensions
40 wall balls (20#)
40 burpees
40 double unders

32:40

ERIN (18:57*)

WEDNESDAY 100414

Erin

5 rounds for time of:
15 dumbbell split cleans; 40-lb DB
21 pull ups

Subbed 25-lb DB
21-18-15-12-9 pull ups

(18:57)

TUESDAY 100413

TUESDAY 100413

5 rounds for time:
135-lb back squat, 20 reps (95#)
20ft handstand walk

Subbed handstand hold (1:00, :50, :45, :40, :30)

13:27

DT (95lb) 9:12

SUNDAY 100411

DT
12 deadlifts (135lb)
9 hang power cleans
6 push jerks

9:12 (95lbs)

Dot Coms Day 2

SATURDAY 100410

500m row (400m run)
150 double unders
50 burpees

18:55

Ouch...

Overhead Squat 5-5-5-5-5 (95)

CFWU 1x10 no pull ups

OHS

45x10

95-95-95-95-95

Ready for more...

APFT (269)

WEDNESDAY 100331

APFT

55 PU
72 SU
14:36

Back Squat 5-5-5 (205) Press (115)

MONDAY 100329

CFWU 1x10 (6/4)

Back Squat 5-5-5
10x45
10x135
6x185
205-205-205

Press 5-5-5
10x45
5x95
115-115-115(4)

Strict Pull ups
3-3-2.5

APFT Prep

SATURDAY 100327

CFWU 1-2-3-4-5-6-7-8-9

400-25-25

6 rds for time of:
400m run
25 push ups
25 sit ups

24:28

THURSDAY 100325

Run Burpee Run

4 rounds for time of:
400m run
25 burpees

10:00

Double Unders (16)

WEDNESDAY 100324

CFWU 1x10 (headache)

10-min of Double Unders
16 in a row
16-9-8-8-8-7-6...

100 Perfect Push Ups

TUESDAY 100323


100 Perfect Push Ups

10:00 (75) 30-15-15-15

DL - Push up

SUNDAY 100314

50 DU - 2:09

CFWU 3x10 (10/10/8)

AMRAP in 10 minutes:
10 135-lb deadlift
10 push ups

8+10 DL

Sleep:
Calories:

THRUSTERS 3-3-3-3-3 (145)

THURSDAY 100311

Double unders
25 in 1:00
6 in a row

CFWU 3x12 (7/12/7)

Thrusters 3-3-3-3

95x10
115-125-135-145

Sleep: 7.0
Calories:

Rest Day

WEDNESDAY 100310

Rest Day

Sleep: 6.0
Calories:

Helen (12:37)

TUESDAY 100309

CFWU 2x12 (5-5-5)

Helen (12:37)
3 rounds for time of:
400m run (treadmill)
21 dB swings (35-lb)
12 pull ups

Sleep: 7.5
Calories:

Rest Day

MONDAY 100308

Sleep: 7.5
Calories: 1,159
Fat:
CHO:
Protein:

Max Effort Legs

SATURDAY 100306

CFWU 3x12 (7/6/4)

Max Effort Back Squat 3-3-3-2-2-1

135x8
185x4

205-215-225-235-x-245(1)

Smoked. Screwed up and lost focus on second set second rep. Bent
forward too much and had to muscle the bar back to standing...

Sleep: 9
Calories:
Fat:
CHO:
Protein:

Rest Day

SUNDAY 100307

Calories: 1,159
Fat: 70.8g (53%)
CHO: 35.1g (12%)
Pro: 100.7 (35%)

Rest Day

FRIDAY 100305

Traveled to CP 65 today. Easy day. Cheat day...

Sleep: 6+1
Calories: 3,149
Fat: 153.3g (43%)
CHO: 252.1g (31%)
Pro: 106.4g (26%)

Fran (6:38*)

THURSDAY 100304

CFWU 3x12 (5/5/5)

Fran
3 rep rounds of 21-15-9:
Thrusters (65lbs)
Pull ups

Pull ups were weaker than expected. First 7 unbroken, then nothing but sets of two. Thrusters were unbroken 21, 10 of 15 before a rest and 6-3 last round. Never put it down, just stopped in the rack for a breather. Pull ups smoked me like some bad hill sprints. Chest was burning after that...

Sleep: 4.5 hrs (couldn't get back to sleep after 1:45am diaper)
Calories: 3,166
FAT: 161.1g (44%)
CHO: 147.2g (18%)
PRO: 288.5g (38%)

WEDNESDAY 100303

Rest Day

Took it easy today to fully recover from the 10k. Feeling pretty good tonight. Might have been all the sleep. Hope I can average about 9 hours at Key Resolve...

Sleep: 7.5 hrs
Calories: 2,711
FAT: 143.6g (47%)
CHO: 63.8g (9%)
PRO: 287g (44%)

Tabata Push Ups (6/51)

TUESDAY 100302

CFWU 1x12

Tabata Push Ups (6/51)
14-10-8-7-6-6

CFWU 2x12 (12/7-5)

Gym Sprints

5 rounds of:
60m run (one down and back on gym floor)
120m run
180m run

Rest period is the time is took to complete the previous sprint. 0:20 sec sprint = 0:20 sec rest. Each length of the gym floor was 20-sec, one complete round was 4-min. Total time: 19:00.

Sleep: 6.0 hrs
Calories: 2,018
FAT: 90.5g (40%)
CHO: 97.6g (19%)
PRO: 204g (41%)

Active Recovery

MONDAY 100301

CFWU 3x10 (8/7/6)

Mag 7

Recovering from 10k yesterday. Sore in POSE running muscles. Need to break out the VFFs to get stronger...!!!

Sleep: 6.0 hrs
Calories: 2,080
FAT: 135g (58%)
CHO: 63g (11%)
PRO: 160g (31%)