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Today — Friday August 1 2014
invictus!
friday:

rest day

CrossFitters

1: Bench press: 10 sets x 3 reps. Increase the weight each round
2: 10 rounds - EMOM, perform:
-5x burpees + 1x rope climb
3: Romanian deadlift - 5x5. Increase weight by feel.
WOD: Complete 5 rounds for time of:
-7x muscle up
-500m ski erg
*For each failed muscle up attempt, add 150m to the following round. Wear a weight vest if you are feeling froggy.
Core:
1: 3 minutes of weighted plank



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WOD Archive - August 2014

Sunday August 10 2014
gotta love life!!
sunday:

final rest day of the week!! enjoy it!!



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Saturday August 9 2014
games pix
saturday:

rest day!!



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Friday August 8 2014
games pix
friday:

rest day



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Thursday August 7 2014
triple challenge completed!!
thursday:

rest day/active recovery.



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Wednesday August 6 2014
grandson mikey loving the games!!
wednesday:

active recovery/rest day!!



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Tuesday August 5 2014
xfit weightlifting courses!
tuesday:

active recovery/rest.



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Monday August 4 2014
2 old geezer buddies!!
monday: take a week off. active recovery after the xfit games and the california state games. xfit workouts will be posted but no olympic weightlifting courses. the new cycle will begin next week.


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Sunday August 3 2014
one of my favorites
sunday:

rest day

CrossFitters

Rest Day



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Saturday August 2 2014
invictus
saturday:


1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: max

3. clean and jerk: max

CrossFitters

Fun Oly session, or...

Conditioning:
1) 7 rounds:
-800m sprint
-equal rest
WOD: “Bell” Complete 3 rounds for time of:
-21x deadlift (185#/125#)
-15x pull ups
-9x front squat (185#/125#)



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Friday August 1 2014
invictus!
friday:

rest day

CrossFitters

1: Bench press: 10 sets x 3 reps. Increase the weight each round
2: 10 rounds - EMOM, perform:
-5x burpees + 1x rope climb
3: Romanian deadlift - 5x5. Increase weight by feel.
WOD: Complete 5 rounds for time of:
-7x muscle up
-500m ski erg
*For each failed muscle up attempt, add 150m to the following round. Wear a weight vest if you are feeling froggy.
Core:
1: 3 minutes of weighted plank



Comments (0)