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WOD Archive - October 2005

Monday October 31 2005
monday: GET READY FOR NOV 5TH MAX AND OR MEET!!!

1. snatch: work up to 85% x 1, 80%x1, 75%x1

rest 10 min

2. clean and jerk: work up to 80% x 1 x 2, 75% x 1 x2

rest 10 min

3. front sqt: work up to a heavy single. about 90% or so

4. abs



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Sunday October 30 2005
sunday: my squeeze for almost 30 years!!! this is the mother of my 4 children!!!

rest day!!! spend it with the family!!!



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Saturday October 29 2005
cody and his squeeze for homcoming!!

saturday!! opener day

1. snatch: work up to openers for next weekends meet!!

rest 15 min

2. clean and jerk: work up to openers for next weekends meet!!!

rest 15 min

3. front sqt: work up to a heavy single., take 90% of best clean and jerk x 2, take 80% of best clean and jerk x 3 x 3.

stretch, pool, cold shower.



Comments (2)

Friday October 28 2005
maximo doing turkish get ups with 50 kg!! this guy is a stud!!!

rest day!! get ready for openers on saturday!!!



Comments (5)

Thursday October 27 2005
thursday: john k doing situps with the bar!!!

drom

1. snatch: work up to 80% x 1 x 5

rest 10 min

2. cln and jerk: work up to 75% x 1 x 5

rest 10 min

3. front sqt: work up to 80% of best clean and jerk x 3 x 3

stretch, pool, cold shower.

get ready for openers on saturday!!



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Wednesday October 26 2005
wednesday: try this for ab work. keep yourself in this position while the coach pulls your feet down!!!

drom

1. pwr snatch: work up to a heavy single!! when you have to sqt, you are finished.

rest 10 min

2. pwr clean + jerk: work up to a heavy single!! when you have to sqt, you are finished

rest 10 min

3. front sqt: heavy single

4. do the ab exercise as depicted in the pix. 2 x 6

5. glute ham back extensions: 3 x 10

stretch, pool, cold shower.



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Tuesday October 25 2005
Tuesday: justin does ohs with 20 lb dynamax ball...great core strength

drom warm up

1. clean and jerk: work up to 90% x 1, 85%x1x2, 80%x1x2

rest 10 min

2. snatch: work up to 80%x1 x 4 work speed technique and stabilization. feel the lift, feel the strength!!

3. chins: 25 total

4. kb swings x 15x2

5. ab circuit: v up sit ups x 10, cock roaches x 10---perform for 3 sets.

stretch, pool or cold shower.



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Monday October 24 2005
10-24-2005


we are going to a meet november 5th in san diego. this next 2 wks will be a peaking cycle. make sure you get yourself readu for a meet max saturday nov 5th.

note: kisha is one powerful athlete that uses the oly lifts, crossfit to get her ready for her 800 meter stardom!!!

Monday: drom warm up

1. snatch: work up to 90% as in a meet. back off to 85% x 1 x 2, 80% x 1 x 2

rest 10 min

2. front sqt: work up to a heavy single, -10 kg x 1, -20 kg x 2-3 x 2

3. glute ham back ext: 3 x 10

4. evil wheel x 10 x 3

stretch, pool, cool shower.



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Sunday October 23 2005
sunday

the great joe dube back in the day!!

rest day!!

enjoy the daty!!



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Saturday October 22 2005
saturday

the great joe dube!!

1. snatch: max for the day

rest 20 min

2. clean and jerk: max for the day

rest 20 min

3. front sqt: heavy single

pool time!!!



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Friday October 21 2005
great core exercise

friday: rest day

have a great day!!!



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Thursday October 20 2005
thursday:

evelyn does kb swings with the 2.5 pood, 40 kg.

drom warm up

1. pwr snatch + ohs: work up to 60% x 3 + 3, 70% x 2 + 2, 75% x 1 + 2 x 3.

rest 10 min

2. pwr clean + push jerk + jerk: work up to 70% for 1+1+1, then 75%, 80%, 85%.

REST 10 MIN

3. back sqt: work up to a heavy single.

4. ball slams x 20 x 2

5. turkish get ups x 3 x 3 sets

6. plate sit ups x 10 x 2 sets.

stretch, pool or cool shower.



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Wednesday October 19 2005
wednesday

justin doing turkish get ups!!!

drom warm up

1. front sqt: work up to a heavy single. -10 kg x 2, -5 kg x 3 x 2.

rest 10 min

2. back sqt: work up to 80% x 3 x 4

3. push press: 6, 4, 3, 2, 1

4. kb swings x 10 x 3.

5. turkish get ups x 4 on each arm x 3 sets.



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Tuesday October 18 2005
collin ito's little brother connar. this kid will be a great one as well!!!

tuesday
drom warm up

1. barski cleans: work up to 70% x 3 x 5 sets

rest 10 min

2. rack jerks bnk: work up to 90% x 1 x 2, 85% x 1, 80% x 1.

rest 10 min

3. sn pp+ohs: this is a core exercise today. you choose the wt. and do 1 pp + 3 ohs for 4 sets.

4. glute ham raises x 10 x 3

5. roman chair sit ups x 10 x 3. remember, bend the knees on the way down, straighten the knees on the way up.




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Monday October 17 2005
school age jasmine h. doing kb overhead squats. great exercise for core development.

monday

drom warm up

1. barski snatches: work up to 65% x 3 x 5 reps. this is a back off week. enjoy it.

rest 10 min

2. snatch pulls: 86%x3, 90%x3, 95%x3

3. sn pp: 4 x 5 sets you select the wt.

4. kb snatch+ohs: 5 +5 x 3 sets

5. windmill press x 5 x 2

stretch, pool or cool shower.



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Sunday October 16 2005


SUNDAY!!!


HARLEY DAY!!!



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Saturday October 15 2005

SATURDAY: MAX DAY

1. SNATCH: MAX FOR THE DAY

REST 20 MIN

2. CLN AND JERK: MAX FOR THE DAY

3. BACK EXT ON GLUTE HAM BENCH: 3 X 10

4. ROMAN CHAIR SIT UPS X 10 X 3 SETS ON GLUTE HAM BENCH.

STRETCH, POOL, COOL SHOWER.



Comments (6)

Friday October 14 2005
Friday


REST DAY!!!

ENJOY THE DAY!!!



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Thursday October 13 2005

THURSDAY

drom warm up

1. cln and jerk: work up to a max for the day. - 10 kg x 1, - 10 kg x 1 x 3.

rest 10 min

2. box jumps x 20 total jumps

3. chin ups x 25 total chins.

4. turkish get ups x 5 each arm 2 sets

5. kb snatch x 10 each arm x 2 sets. add 5 ohs on each arm per set.

6. kb swings x 10 x 3 sets.

stretch, pool, or cold shower.



Comments (10)

Wednesday October 12 2005

WEDNESDAY

DROM WARM UP

1.back sqt: work up to 70% x 5, 80% x 1, 70% x 5, 85% x 1, 70% x 5, 90% x 1, 70% x 5, 95% x 1

rest 10 min

2. cln shrugs: 110% x 5, 120% x 5, 125% x 5

3. sn pulls: 100% x 3 x 3

4. sn pp + ohs: 1+3 x 4 sets..... you choose the wt.

5. kb swings x 10 x 3

6. abs: your choice 3 x 10

stretch, pool, or cold shower.



Comments (2)

Tuesday October 11 2005
TUESDAY

DROM WARM UP

1. 2 pos snatch: work up to 80% x 2 x 5 sets

rest 10 min

2. sn pulls: work up to 100% x 3, 105%x3x2

3. box jumps x 15 total.

4. wind mill press: 3 x 5 reps on each arm

5. turkish get ups x 4 each arm x 3 sets.

6. ball slams x 10 x 3 sets

stretch, pool or cold shower.



Comments (0)

Monday October 10 2005
monday

1. front sqt: 70% x 5, 80% x 4, 85% x 3, 90% x 2, 95% x 1, 80% x 3+

rest 10 min

2. back sqt: work up to 70% x 3, 80% x 2 x 2

rest 10 min

3. sn pp: 5, 4, 3, 2, 1,

4. chins: 25 total

5. back extensions: 3 x 10

6. evil wheel x 10 x 3 sets

stretch, pool, or cold shower



Comments (12)

Sunday October 9 2005
SUNDAY

this is a much needed rest day!!! go chargers!!!



Comments (3)

Saturday October 8 2005
SATURDAY

DROM WARM UP

1. snatch: max for the day

rest 15 min

2. cln and jerk: max for the day

stretch, pool, cold shower.



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Friday October 7 2005


FRIDAY:

REST DAY!!! ENJOY THE DAY!!



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Thursday October 6 2005
THURSDAY

drom warm up

1. cln and jerk: work up to a max for the day. - 10 kg x 1, - 10 kg x 1 x 3.

rest 10 min

2. box jumps x 20 total jumps

3. chin ups x 25 total chins.

4. turkish get ups x 5 each arm 2 sets

5. kb snatch x 10 each arm x 2 sets. add 5 ohs on each arm per set.

6. kb swings x 10 x 3 sets.

stretch, pool, or cold shower.



Comments (0)

Wednesday October 5 2005
WEDNESDAY

DROM WARM UP

1. front sqt: work up to 70% x 5, 80% x 1, 70% x 5, 85% x 1, 70% x 5, 90% x 1, 70% x 5, 95% x 1

rest 10 min

2. sn shrugs: 110% x 5, 120% x 5, 125% x 5

3. cln pulls: 100% x 3 x 3

4. sn pp: 5, 4, 3, 3, 3

5. kb swings x 10 x 3

6. abs: your choice 3 x 10

stretch, pool, or cold shower.



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Tuesday October 4 2005
TUESDAY

DROM WARM UP

1. 3 pos snatch: work up to 77% x 3 x 7 sets

rest 10 min

2. sn pulls: work up to 100% x 3, 105%x3x2

3. box jumps x 15 total.

4. sn pp: 3 x 5 reps

5. evil wheel x 10 x 3

stretch, pool or cold shower.



Comments (0)

Monday October 3 2005
MONDAY

DROM WARM UP

1. back sqt: 70% x 5, 80% x 4, 85% x 3, 90% x 2, 95% x 1, 80% x 3+

rest 10 min

2. front sqt: work up to 70% x 3, 80% x 2 x 2

rest 10 min

3. sn pp: 5, 4, 3, 2, 1,

4. chins: 25 total

5. back extensions: 3 x 10

6. evil wheel x 10 x 3 sets

stretch, pool, or cold shower



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Sunday October 2 2005


Sunday: rest day!! enjoy the family and spend valuable time with them. honor mom and dad if you can!!



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Saturday October 1 2005
SATURDAY!!

1. SNATCH: MAX

REST 10 MIN

2. CLEAN AND JERK: MAX

REST 10 MIN


3. BACK AND ABS


COLD POOL AND SHOWER!!



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