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WOD Archive - January 2007

Wednesday January 31 2007
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



Comments (0)

Tuesday January 30 2007
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



Comments (0)

Monday January 29 2007
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



Comments (0)

Sunday January 28 2007
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
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.



Comments (0)

Friday January 26 2007
sunset in mexico
friday:

REST DAY!!! BIG DAY TOMORROW!!



Comments (0)

Thursday January 25 2007
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.



Comments (0)

Wednesday January 24 2007
ms leslie (my wife) ms carla (grady's wife)

rest day!!

get ready for saturday!!!

rest, recover.



Comments (0)

Tuesday January 23 2007
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!!



Comments (7)

Monday January 22 2007
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.



Comments (0)

Sunday January 21 2007
moon setting
sunday

rest day

go to church, be with your family!!!

enjoy the day the good lord has given us!!!



Comments (1)

Saturday January 20 2007
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



Comments (0)

Friday January 19 2007
mexico view
rest day!!

get ready for saturday!!



Comments (0)

Thursday January 18 2007
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




Comments (0)

Wednesday January 17 2007
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



Comments (0)

Tuesday January 16 2007
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.



Comments (24)

Monday January 15 2007
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



Comments (0)

Sunday January 14 2007
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



Comments (0)

Saturday January 13 2007
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.



Comments (0)

Friday January 12 2007
rest day and relaxation
Friday!!

rest and relaxation day!!! enjoy it.



Comments (0)

Thursday January 11 2007
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



Comments (1)

Wednesday January 10 2007
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



Comments (0)

Tuesday January 9 2007
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



Comments (0)

Monday January 8 2007
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



Comments (0)

Sunday January 7 2007

sunday:

back to school tomorrow!!!! ugh!!!!

rest day!!!!



Comments (0)

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



Comments (0)

Friday January 5 2007
rest day!!! this pix was taken in mexico over xmas break.
rest day!!!!


Comments (0)

Thursday January 4 2007
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



Comments (50)

Wednesday January 3 2007
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




Comments (0)

Tuesday January 2 2007
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



Comments (0)

Monday January 1 2007
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



Comments (31)