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| Wednesday January 31 2007 |
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| record boards at mikes gym |
Wednesday
1. pwr cln +high hang cln: 1+2: work up to 70% for 3 sets.
2. snatch: 70%x2x2, 75%x2x2
3. cln pull: 100%x5x3
4. abs: your choice
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| Tuesday January 30 2007 |
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| collin ito!!! |
Tuesday:
1. pwr sn+high hang snatch: 1+2 using: 60%, 65%, 70% for 3 sets.
2. rack jerks bnk: workup to 80%x3x3 sets
3. sn pulls: 100%x5x3
4. sldl: 80% of best clean x 5 x 3 sets.
5. abs
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| Monday January 29 2007 |
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| aimee anaya |
Monday:
1. back sqt: work up to 75%x3x10 sets.
2. clean shrugs: 100%x5, 110%x5, 115%x5
3. push press: 5 x 5
4. back and abs
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| Sunday January 28 2007 |
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| crossfit cert |
SUNDAY!!!
REST DAY!! YOU WILL NEED ALL THE REST YOU CAN MUSTER UP FOR NEXT WEEKS WORKOUT!!
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| Saturday January 27 2007 |
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| CERT!!! |
SATURDAY!!!
MEET DAY OR COMP DAY!!! YOU SHOULD BE READY TO:
1. SNATCH: MAX, BREAK PR'S
2. CLN AND JERK: MAX, BREAK PR'S.
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| Friday January 26 2007 |
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| sunset in mexico |
friday:
REST DAY!!! BIG DAY TOMORROW!!
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| Thursday January 25 2007 |
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| natalie woolfolk shows great tech in squat. |
thursday:
1. snatch: work up to 70%x1, 67%x1, 63%x1x2
2. cln and jerk: work up to 70%x1, 65%x1x2
3. abs--your choice.
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| Wednesday January 24 2007 |
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| ms leslie (my wife) ms carla (grady's wife) |
rest day!!
get ready for saturday!!!
rest, recover.
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| Tuesday January 23 2007 |
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| sage in mexico doing what she can with what equipment she has....on a patio!! |
tuesday
1. snatch: work up to 80%x1
2. cln and jerk: work up to 83%x1x2, 80%x1x2, 75%x1
3. evil wheel x 10 x 2
stretch!!
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| Monday January 22 2007 |
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| ethen rochet is lifting |
monday: get ready for the meet or competion of your choice in the gym next saturday!!
1. snatch: work up to 85%x1x2, 80%x1x2, 75%x1x2
2. cln and jerk: work up to 85%x1
3. front sqt: work up to 90% of best clean x 3 x 1
4. back ext: 3 x 10
5. abs--your choice.
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| Sunday January 21 2007 |
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| moon setting |
sunday
rest day
go to church, be with your family!!!
enjoy the day the good lord has given us!!!
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| Saturday January 20 2007 |
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| brothers!! |
saturday
1. snatch: openers
2. cln and jerk: openers
3. back sqt: 80%x1, 85%x1, 90%x1, 95%x1, 85%x1, 80%x3
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| Friday January 19 2007 |
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| mexico view |
rest day!!
get ready for saturday!!
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| Thursday January 18 2007 |
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| CODY got his butt kicked!!! |
THURSDAY
1. snatch: 60%x3, 65%x2, 70%x1, 65%x3, 70%x2, 75%x1, 75%x3, 80%x2, 85%x1
2. sldl: use cln as max. 75%x5, 80%x5, 85%x5
3. knees to elbows x 15 x 3
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| Wednesday January 17 2007 |
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| sage getting ready at the ao |
wednesday
1. front sqt: work up to 70%x2x5
2. sn pull: 90%x3x2
3. cln pull: 90%x3x2
4. abs: your choice
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| Tuesday January 16 2007 |
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| end of 1st pull |
tuesday
1. clean and jerk: work up to 80%x1x3, 85%x1x3, 88%x1,
2. kb swings x 15 x 3
3. turkish get ups x 4 ea side x 3 sets
4. plate situps x 10 x 3 sets.
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| Monday January 15 2007 |
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| sldl elevated |
monday
get ready for the jan 27 meet in san diego.
1. back sqt: 85% x 3 x 5 sets
2, snatch: work up to 80%x1x3, 85%x1x2, 90%x1
3. sn pp: 5 x 5
4. sn sldl: 3 x 5 use no more than 80% of snatch
5. abs: evil wheel, 3 x 15
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| Sunday January 14 2007 |
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| sunset in mexico |
Sunday!!
Final day of the crossfit olympic lifting cert.
rest day for all others.
reminder: get ready for the jan 27th so pac lwc meet at crossfit san diego, which is located at 14th and E street in San Diego. contact pat cullen carroll for info: liftwiththebear@aol.com
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| Saturday January 13 2007 |
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| this is what happens when you mess with coach b!!! |
Saturday!!
this workout will be at rbvhs at 1200 hrs.
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: 92% of best clean x 1 x 5 sets.
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| Friday January 12 2007 |
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| rest day and relaxation |
Friday!!
rest and relaxation day!!! enjoy it.
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| Thursday January 11 2007 |
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| we take our workout stuff with us when we travel!! have wo will travel!!!! |
Thursday January 11 2007
thursday:
1. barski cleans: (60%, 65%, 70%)3
2. fs+jerk: take off best cln and jerk and do 3+1: work up to 78%, 83%, 87% for 2 sets.
3. sldl: 5 x 5. stand on blocks when doing this exercise. if a 2 in block is not available, use a bumper plate.
4. abs: your choice
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| Wednesday January 10 2007 |
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| sage burgener getting ready at the am open in b;ham, ala. |
Wednesday January 10 2007
wednesday:
1. front sqt: 6 sets x 3 reps at 73%
2. cln pulls: 103%x5, 108%x3
3. sn shrugs off blocks: 115%x5, 120%x5,
4. push press: 5 x 5
5. abs
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| Tuesday January 9 2007 |
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| brother in arms!!! |
Tuesday January 9 2007
tuesday:
1. barski snatch:work up to (60%, 65%, 70%)3....barski are from hang, no straps and always 3 reps.
2. rack jerks: work up to a heavy single.
3. sldl: 3 x 5 the last set should be a challenge
4. abs
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| Monday January 8 2007 |
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| casey doing hspu |
monday, jan 8. back to school day!!
1. back sqt: 83%x5x5
2. sn pulls: 103%x3, 107%x3, 112%x3
3. cln shrugs: 123%x5x3 sets
4. chins: 25 total
5. abs
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| Sunday January 7 2007 |
sunday:
back to school tomorrow!!!! ugh!!!!
rest day!!!!
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| Saturday January 6 2007 |
SATURDAY:
1. snatch: work up to a max for the day....-10 kg x 1, -15 kg x 1 x 2
2. cln and jerk: work up to a heavy single.
3. back sqt: heavy single
4. back extensions: 3 x 10 use weights
5. abs
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| Friday January 5 2007 |
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| rest day!!! this pix was taken in mexico over xmas break. |
rest day!!!!
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| Thursday January 4 2007 |
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| national champion natalie woolfolk shows that a champion can workout anywhere!!! |
thursday:
1. 2 pos cleans: (70%, 75%, 80%)3
2. fs+jerk: take off best cln and jerk and do 3+1: work up to 75%, 80%, 82% for 4 sets.
3. sldl: 5 x 5
4. abs: your choice
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| Wednesday January 3 2007 |
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| notre dame buddies |
wednesday:
1. front sqt: 6 sets x 3 reps at 70%
2. cln pulls: 100%x5, 105%x3
3. sn shrugs off blocks: 110%x5, 115%x5,
4. push press: 5 x 5
5. abs
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| Tuesday January 2 2007 |
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| pete miller and roger sadecki |
tuesday:
1. 2 pos snatch:work up to (70%, 75%, 80%)3
2. rack jerks bnk: work up to a heavy single.
3. sldl: 5 x 5 the last set should be a challenge
4. abs
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| Monday January 1 2007 |
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| thank God we live in america
HAPPY NEW YEAR!!!! |
monday 1000 hrs: get over it and train
1. back sqt: 81%x5x5
2. sn pulls: 100%x5, 105%x4, 110%x3
3. cln shrugs: 120%x5x3 sets
4. chins: 25 total
5. abs
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