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| Monday June 30 2008 |
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| downtown beijing |
monday: getting ready for the calif. games
1. snatch on the minute: 60%x1x5 on the minute, 65%x1x5, on the minute, 70%x1x5 on the minute, 75%x1, 80%x1, 85%x1, 90%x1, ??? if 90% is good decide to take 1 more rep. if 90%x1 is not good stop there. the last 4-5 singles take as much time as needed.
2. cj: work up to a medium single, i.e. 80-85% x 1
3. fs: heavy single no more than 4-5 reps total.
4. core work
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| Sunday June 29 2008 |
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| at the trials |
sunday
rest day
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| Saturday June 28 2008 |
 |
| snow in june in montana |
saturday:
1. snatch: max for day
2. cj: max for day
3. fs: heavy single
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| Friday June 27 2008 |
 |
| wild flowers |
friday:
rest day
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| Thursday June 26 2008 |
 |
| casey b |
thursday:
1. cj: (65%x3, 70%x2, 75%x1, 70%x3, 75%x1, 80%x1, 75%x3, 80%x1, 85%x1)
2. snatch: 70%x2x5
3. fs: med to heavy single.
4. back and abs
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| Wednesday June 25 2008 |
 |
| wild hogs 2 |
wednesday:
1. pwr sn+ohs: 2+2 x 80% of best pwr sn x 5 sets.
2. pwr cln+pj+jerk: x 80% of best pwr cln x 5 sets
3. core work
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| Tuesday June 24 2008 |
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| NOTE THE LONG ARMS IN THE PULL!!! |
tuesday:
1. fs: heavy single
2. snatch: (65%x3, 70%x2, 75%x1, 70%x3, 75%x1, 80%x1, 75%x3, 80%x1, 85%x1)
3. cj: 80%x1x3
4. fs: heavy single
5. core work.
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| Monday June 23 2008 |
 |
| nice pull from the ground with jeff w. from st. louis. |
monday:
1. snatch: 80%x1x5
2. cj: 80%x1x5
3. core training
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| Sunday June 22 2008 |
 |
| beautiful ennis, mt |
sunday:
rest day!
coming home today after 16 days on the road riding the harley. over 3000 miles of great adventurous riding!!!
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| Saturday June 21 2008 |
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| the 3 harleys in montana, but today we are in santa cruz doing a 1 day seminar |
saturday
1. sn: max for day
2. cj: max for day
3. fs: heavy single
4. core work
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| Friday June 20 2008 |
 |
| ennis cowboy sculpture |
friday:
rest day, enjoy the day!!
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| Thursday June 19 2008 |
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| another look at the jerk box |
thursday:
1. power sn: max in power snatch. when you have to receive the bar below parallel, then stop, back off 10 kg and do 3 more singles.
2. power cln+ jerk: max in power clean, jerk the wt. when you have to receive the bar in the below parallel position, stop take off 10 kg and do 3 more singles.
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| Wednesday June 18 2008 |
 |
| rainbow lodge |
wednesday:
am:
1. fs: med to heavy single
2. snatch: (75%x1, 80%x1, 85%x1)3
3. core work
pm:
1. fs: heavy single
2. cj: (75%x1, 80%x1, 85%x1)3
3. core work
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| Tuesday June 17 2008 |
 |
| steve gough and wife gale with the harley dudes |
tuesday:
1. snatch: 80%x1x5
2. cj: 80%x1x5
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| Monday June 16 2008 |
 |
| mike karchut jerk boxes |
we are going to take a different direction this week. see if you can follow this plan.
monday am:
1. fs: heavy single
2. snatch: 80%x1x2, 85%x1x3, 80%x1x2
3. core work
pm
1. fs: heavy single
2. cj: 80%x1x2, 85%x1x3, 80%x1x2
3. back sqt: heavy single
4. core work
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| Sunday June 15 2008 |
 |
| i need my coffee!!! |
sunday:
up in seattle at crossfit seattle doing a 1 day seminar. been riding the harley 2000 miles
you do the same!!!
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| Saturday June 14 2008 |
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| teaching the snatch |
saturday:
1. snatch: max for the day
2. cj: max for the day
3. fs: heavy single
4. enjoy the pool!!!
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| Friday June 13 2008 |
 |
| proud to be an american |
friday:
rest day
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| Thursday June 12 2008 |
 |
| retired hog rider |
thursday:
1. pwr snatch: work up to 75%x1x6
2. pwr cln+jerk: work up to 75%x1x6
3. back and abs
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| Wednesday June 11 2008 |
 |
| position poster |
wednesday:
1. fs: med single
2. cj: work up to 85%x1x4
3. snatch+Ohs: work up to 85%x1+1x4
4. fs: heavy single
5. abs
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| Tuesday June 10 2008 |
 |
| ladies at trials |
tuesday:
1. muscle snatch + ohs: max
2. pwr snatch: work up to 80%x2x5
3. power cln + jerk: work up to 80%x1+2 x 5
4. core work
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| Monday June 9 2008 |
 |
| no 3 son cody playing summer bb |
monday:
1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1x5
3. fs: work up to 90%x2x3
4. core work: back, chins, abs
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| Sunday June 8 2008 |
 |
| who says carla mac does not work hard at mikes gym! |
sunday:
rest day!!
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| Saturday June 7 2008 |
 |
| vb athletes use crossfit!! |
saturday:
1. snatch: med day. now all out but challenge yourself with about 90%
2. cj: same as snatch
3. core work
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| Friday June 6 2008 |
 |
| looking west at this view! |
friday:
rest day
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| Thursday June 5 2008 |
 |
| vb olympians |
thursday:
1. fs: 75%x3x10 sets
2. abs
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| Wednesday June 4 2008 |
 |
| sage drew this!! |
wednesday
1. 2 pos snatch: work up to 60%, 65%, (70%, 75%, 80%)3
2. 2 pos clean + jerk: work up to (65%, 70%, 75%)3
3, back and abs
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| Tuesday June 3 2008 |
 |
| little swords |
tuesday:
1. back sqt: 75%x3x10 sets
2. core work.
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| Monday June 2 2008 |
 |
| jerk positioning |
monday:
1. pwr snatch + ohs: work up to 85%of best pwr sn x 2+2 x 6 sets.
2 pwr cln + jerk: work up to 85% x 1+2 jerks x 6 sets.
3. core work
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| Sunday June 1 2008 |
 |
| dog tired!!! |
sunday:
rest day!!!
ride that harley
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