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| Wednesday December 31 2008 |
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| right before the ropes course |
wednesday:
1. front sqt; 65%x3, 70%x3, 75%x3, 80%x3, 85%x3
2. cln shrugs: 100%x5, +20 kg x 5, +10 kg x 5
3. push press: 5, 4, 3, 3, 3
4. box jumps: 20 total
5. chins: 20 total
6. abs: your choice
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| Tuesday December 30 2008 |
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| mr casey shows his athleticism! |
tuesday:
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. halting deadlifts: work on technique. 3-5 sets x 3-5 reps. explode into a clean pull on the lat rep. hold that mid thigh position for 2-3 sec. on the reps.
4. abs: your choice.
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| Monday December 29 2008 |
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| ms natalie at the ropes course. what an athlete! |
monday: short week again with new years holidays. enjoy this time.
1. back sqt: 65%x5, 70%x5, 75%x5, 80%x5x2
2. sn pulls: 90%x3, 95%x3, 100%x3
3. sn pp: 5, 4, 3, 3, 3
4. core work: try this one---narrow grip sn ohs: do 3-5 sets x 5 reps using a weight that is light at first and then more challenging each set. mike gray started this at mikes gym and is having success with this core exercise.
5. abs wheel: 3 x 10 reps.
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| Sunday December 28 2008 |
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| that gillian is a keeper!!! |
sunday:
have a great day!!!
learning the jerk - Watch Video
next sequence
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| Saturday December 27 2008 |
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| mike, sage, casey, mary |
saturday:
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
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| Friday December 26 2008 |
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| MARY EVERETT! |
friday:
rest day
mike gray row - Watch Video
see how mike does the rower
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| Thursday December 25 2008 |
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| MERRY XMAS FROM THE BURGENER BROS!!!! |
YOU ALL HAVE A GREAT XMAS!!! OBVIOUSLY A REST DAY FOR EVERYONE!!
1. OVER-EAT
2. OVER-DRINK
3. DO NOT DRIVE!!!
LEARN JERK SERIES - Watch Video
step 6 in learning the jerk
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| Wednesday December 24 2008 |
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| big extension! |
wednesday: (xmas eve)
1. pwr sn+snatch: work up to 80% for 5 sets. the 80% will be of best snatch and close to a 100% pwr snatch.
2. pwr cln+cln+jerk: work up to 80% for 5 sets
3 core work
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| Tuesday December 23 2008 |
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| love my warriors and my brothers! |
tuesday
1. cj: work up to 85%x1x5
2. snatch: work up to 75%x1x5
3. fs: heavy single
4. chins: 25 total
5. box jumps: 25 total
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| Monday December 22 2008 |
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| our warriors! |
monday: short week with xmas. getting back to basics.
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. fs: heavy single
4. core work
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| Sunday December 21 2008 |
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| at mikes gym! |
sunday:
rest day! finish your xmas shopping!!!
taking away pvc pipe - Watch Video
learn jerk series
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| Saturday December 20 2008 |
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| i always love this pix! i use it over and over! |
saturday!
1. snatch: work up to max for the day
2. cj: work up to max for the day
go to the beach!!!
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| Friday December 19 2008 |
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| view from mikes gym outdoor sleeping area! |
rest day on friday!!!! enjoy the day! kids are out of school!
we are at a beach house!!!
learn jerk series - Watch Video
pvc pipe + jerk in front with bar
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| Thursday December 18 2008 |
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| jumping ability |
thursday
1 pwr sn+hang pwr sn: work up to 70%x1+2, 75%x1+2, 80%x1+1, 85%x1+1x3 use best pwr snatch as %%.
2. power cln + hng pcln + jerk: work up to 70%x 1+1+2, 75% x 1+1+2, 80%x1+1+1. 85%x1+1+1 x 3
3. core training
sage and ashley - Watch Video
fun at mikes gym!
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| Wednesday December 17 2008 |
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| mike gray starting position |
1. muscle snatch: work a heavy single
2. sn pp+ohs:: 2+2, , 2+2, 1+1, 1+1, 1+1, 1+1 (beat your best snatch if you can!!)
3. rack jerks: work up to a heavy single
4. core work
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| Tuesday December 16 2008 |
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| getting read for paintball |
tuesday:
1. cln and jerk; work up to 80%x1x10
2. back sqt: work up to 80%x3x10
3. core work
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| Monday December 15 2008 |
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| flowery branch h.s in state playoff\'s. preparation from this summer makes it happen!!! |
monday:
1. snatch: work up to 80%x1x10 (no more than 90 sec-2 min rest)
2. front sqt: work up to 80%x3x10
3. core work
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| Sunday December 14 2008 |
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| i\'m your friend!!! |
rest day
you guessed it....ride the harley
learning the jerk - Watch Video
step 3
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| Saturday December 13 2008 |
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| younger years! |
saturday
1. snatch: work up to a heavy single, 90% of single x 1 x2, 85%x1x2
2. cj: work up to a heavy single, 90% of single x 1 x2, 85%x1x2
3. fs: heavy single
pool or ice bath x 3 minutes+
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| Friday December 12 2008 |
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| 1966 national champions! |
friday:
rest day!
learning the jerk - Watch Video
break down the hard part into small components
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| Thursday December 11 2008 |
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| on my harley!!! |
thursday
1 pwr sn+ohs: work up to 70%x2+3, 75%x1+3, 80%x1+2, 85%x1+2x4 use best pwr snatch as %%.
2. power cln + fs + jerk: work up to 70%x 2+2+2, 75% x 2+2+2, 80%x1+2+2. 85%x1+2+1 x 4
3. core training
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| Wednesday December 10 2008 |
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| who can pick out coach b in this pix taken in 1962!!! |
wednesday
1. muscle snatch: work a heavy single
2. sn balance: 2, 2, 1, 1, 1, 1 (beat your best snatch if you can!!)
3. fs+jerk: 3+1, 2+1 1+1, 1+1, 1+1. try to beat your best cln and jerk.
4. core work
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| Tuesday December 9 2008 |
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| boss hoss shows support |
tuesday
1. cln and jerk: work up to 78%x2+1 (2 cln +1 jerk) x 5 sets. then do 78%x1 cln+2 jerks x 5 sets. a total of 10 sets. no more than 2 min rest between first 5 sets, rest 4-5 min then that last 5 sets no more than 2 min rest.
2. back sqt: 78%x3x10 sets
3. core work. when i say core work i want you to work on your weakness. it might be low back work, or ab work, but it could be kettlebell work as well. i like kb snatch + ohs + sotts press. chin ups can always be added into core work. the work is your choice based on your weaknesses.
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| Monday December 8 2008 |
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| clean deadlift off 2\" blocks! makes you strong! |
monday:
1. snatch: work up to 78%x2x10 (no more than 90 sec-2 min rest)
2. front sqt: work up to 78%x3x10
3. core work
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| Sunday December 7 2008 |
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| women arm wrestling!! |
rest day!
have a great day. we are doing a crossfit oly cert at u. of san diego.
skill transfer--jerk - Watch Video
learning the split jerk
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| Saturday December 6 2008 |
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| guess??? who is this commando???? |
saturday
1. snatch: max for the day
2. cj: max for the day
3. fs: heavy single
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| Friday December 5 2008 |
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| come surf the high tide!! |
rest day!
skill transfer--jerk - Watch Video
push jerk
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| Thursday December 4 2008 |
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| the ladies!! |
thursday
1. power snatch: work up to 80% of best pwr sn x 2 x 3, 85%x2x3
2. power cln + jerk: work up to 80% of best power clean x( 1+2, 2+1)3 what does this mean???? do 1 pwr cln + 2 jerks on the first set. the 2nd set do 2 power cleans + 1 jerk on the 2nd. rotate these for the next 3 rounds. a total of 6 sets all together.
3. fs: heavy single
4. core training
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| Wednesday December 3 2008 |
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| born again hard!! |
wednesday
1. muscle snatch: work a heavy single
2. sn pp+ohs: 1+3, 1+2x2 sets, 1+1 x 4 sets up to a heavy single.
3. rack jerks bnk: heavy single. beat your best cln and jerk
4. core work
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| Tuesday December 2 2008 |
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| mikes gym great friend, bull!! |
tuesday
1. cln and jerk: work up to 75%x2+1 (2 clns +1 jerk) x 5 sets. then do 75%x1 cln+2 jerks x 5 sets. a total of 10 sets. no more than 2 min rest between first 5 sets, rest 4-5 min then that last 5 sets no more than 2 min rest.
2. back sqt: 75%x3x10 sets
3. core work.
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| Monday December 1 2008 |
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| nurse hubbard is a strong lady! |
monday:
1. snatch: work up to 75%x2x10 (no more than 90 sec-2 min rest)
2. front sqt: work up to 75%x3x10
3. core work
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