1. Military press.

7x2 reps.

135-145-155-155-160-165-175(1) pounds

2.Weighted pullups.

7x2 reps.

25-35-45-60-70(1)-70(1)-60(1)

100 bar(45 pounds) Overhead squats for time.

5 min. exactly.

My press slowly improving , but my pullups really weak.I need to do much more pullups, it's clear.

The Bear

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Do 1 PC, 1 FS, 1 PP, 1 BS, 1 PP

Repeat 7 times = 1 Round

Notes:  The Power clean must be seperate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.

115 pounds

135 pounds,couldn't do all 7 ,did: 5+2

135 pounds,3+2+2

135 pounds,3+2+2

135 pounds,4+2+1

The weight not heavy at all,but grip dead first.

100 dips for time.

00:08:38

4 rounds of:

row 500 meter

rest 3 min.

00:01:44

00:01:50

00:01:51

00:01:52

My last workouts:

1.Power Clean+3 push presses combo.

Last 3 sets 205 pounds.

2.Squat,last 3 sets did 3 reps of  335 ponds.

100 lunges with plate 45 pounds overhead.

about 7 minutes

--------------------------

For time:

100 pullups

1 mile run

Pullups did on some uncomfortable bar,kip style.

16:26

---------------------------------

100 bodyweight squats with front kick.

5:12

30 AB Roller standing rollouts.

6:47.

Should do it more frequent,last time worked with roller before 3-4 weeks.

Morning.

100 situps for time.
4:14.

Evening.
"Roy"
Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

00:21:59


100 pushups.
00:05:10

Concept 2,rowing 2 km.
00:07:35.

100 mountain jumpers
00:05:05.

Double Tabata
Pick two exercises and alternate for a total of 16 sets

Tabata number one:
Box jumps 24"
Dumbell swing 55 pounds.

14-10-9-10-8-10-9-9-10-10-9-9-9-10-8-9


Second Tabata,after 2 min rest:

Left straight-right straight-hook+ burpee

Double unders.

7-20-4-3-4.5-14-4-5-5-12-4.5-11-4-16-4-11 

100 situps on some strange device in a gym.
00:06:11

Morning.

100 AB wheel roll outs from the knees

08:07

100 squats

02:20


Evening.
Front Squat.
205х5
225х3
275х2х5
weight in pounds

Overhead Squat with one Dumbell.All sets right,then left hand.
70х5
80х5
90х5
100х2
100х3(R),2(R)
weight in pounds.

100 kip pullups.
00:06:47

I'm really happy cause today I found nice 400 meter track in a local high school.

3x800 meter sprints,90 sec rest.

Then 100 jumps over 30 inch hurdles.Put 5 hurdles in a row and jumped series of 5.

Took about 11 minutes.

Hundred reps for time each day for month

Didn't train all weekend,was kind of busy,traveling and enjoying life,but decided to  "punish" myself.

Every day until I'm flying home will do 100 any movements for time.

It can be as second workout,finisher or instead of daily workout.

Started today:

100 Man Makers for time.Used two 35 pound DB's ( that's what they have in a fitness room in a hotel).

Took about 32 minutes.Fun!

Man Maker :http://www.youtube.com/watch?v=DiwAW3g_750


Evening.
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps


Did 7 rounds + 3 deadlifts.


Then 50 pull-ups and 50 sit-ups on almost vertical bench,not for time.

Yesterday .

1.Jerk form racks.

2x2x185 pounds

3x2x205 pounds

2.Power snatch DB(each hand).

5x3

80-85-90-95-100(2) pounds


Day before yesterday.

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders


00:23:03
Did squats and TtB in the same power rack, therefore each set started from clean,rack position ,OHS,weight down ..

Yesterday some weightlifting.

1.Clean
2х3х205 lb.
3х2х225 lb


2.Power Snatch
135-145 lb
5 sets of 2-3 reps.


3.HSPU(handstand push ups)

each min for the 10 min. did 2-4 reps.

Running Workout.

800 meter warm up.

1 mile TT.

800 cool down.

Didn't take a time.

5 thrusters on the min @ 135lbs… Continue on the minute until you fail, or reach 10 min/50 reps

Rest 10 min

100 push ups for time


Did all 10 min. and then decided to continue.Completed another 3 min. + 4 reps.Totally 69 thrusters.

100 pushups took  5:25.

Then did some Dragon Flag.5 sets of 3 and then 2 reps.
http://www.unique-bodyweight-exercises.com/dragon-flag.html


Evening.
WEDNESDAY, 04.20.11:
TOSH

C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc

Did rowing workout in a evening.Concept 2 rowers some old model but functioning just fine.

1.Shoulder Press 5x3,90%
2-3 min. rest

 5х3х155 lb.

2.

Three rounds, 21-15- and 9 reps, for time of:

95 pound Overhead squats

Burpees

00:07:05

3.

4 rounds.

25 V-ups

25 back extensions

Deadlift 10, 8, 5, 3, 3, 3 , 2 min rest between sets

315 - 365 - 385 - 405 - 405 lb

Rest 5Min

For Time:

40 Double Unders
20 Dumbell Power Clean & Jerks 50lb each
40 Double Unders
10 Dumbell Power Clean & Jerks 50lb each
40 Double Unders
5 Dumbell Power Clean & Jerks 50lb each
40 Double Unders

00:13:30

Today I landed in Portland,OR.

After another search I purchased a membership in "24 Hours Fitness", cause CF affiliates very expensive.

Will start tomorrow with some workout there.

On the minute every min for 15min or until Failure to complete the Round in the set minute.

4 Clapping Push ups

8 Kettle Bell Swings, 2 Pood

12 Air Squats

Did all 15 rounds,not easy but doable.

Tomorrow flying again to US,this time to Oregon.The big question: to go to CF Box or find some "globo" gym.

The right answer - of course CF affiliate,we do CrossFit!!

But..guys,what about prices? I did a research: prices are from 150 to 200+ $.That's crazy!

Back Squat: 7, 5, 5 Rest 180sec between sets

Power Clean: 5, 5, 3, 3, Rest 180sec between sets

Shoulder Press: 3, 3, 1, 1, 1, Rest 180sec between sets

Squat: 132-142-152 kg
P/C: did  5х2х94 kg
Press:62-72-77-82(PR)

2 rounds of strict pullups
2 kip
2 butterfly

Run Intervals 5x1000 m.

90 sec. rest.

Did 4 intervals of 900 meter.

I always prefer morning run,feel light.