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