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WOD Archive - December 2009

Thursday December 31 2009
sage snatches 64 kg
thursday---new years eve

1. front sqt: work up to 70%x3, 75%x3, 80%x3, 85%x3, 88%x2x2

2. bs: work up to 70%x3, 75%x3x3

3. box jumps: 20 total

4. 20 chin ups total

5. leg raises while lying on ground: 50 total



Comments (0)

Wednesday December 30 2009
casey b with a nice finish
wed

1. cln and jerk: work up to 70%x1x5 on the minute. 75%x1x5 on the minute, 80%x1x5 on the minute, 83%x1, 85%x1, 87%x1, 89%x1, 91%x1

2. cln pulls: 95%x3, 100%x2

3. rdl: 3 x 8

4. abs



Comments (1)

Tuesday December 29 2009
iron mike chief gray with a finished pull
tuesday:

1. back sqt: work up to 70%x3, 75%x3, 80%x3, 85%x3, 88%x2x2

2. fs: work up to 70%x3, 75%x3x2

3. box jumps: 20 total

4. ball slams: 50 total

5. abs



Comments (0)

Monday December 28 2009
a saturday at mikes gym!! getting ready!
monday:

1. snatch: work up to 70%x1x5 sets on the minute. 75%x1x5 on the minute. 80%x1x5 on the minute. 83%x1, 86%x1, 89%x1, 91%x1

2. sn pulls: 95%x3, 100%x2,

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

4. back ext: 3 x 10

5. abs



Comments (0)

Sunday December 27 2009
big boys jump
sunday:

enjoy the day!!!



Comments (0)

Saturday December 26 2009
FRONT SQT
saturday

1. sn--max

2. cj--max

have some fun working off that xmas dinner



Comments (12)

Friday December 25 2009
HAVE A VERY MERRY XMAS!
CHRISTMAS DAY!!

HAVE A GREAT DAY WITH YOUR FAMILY!!



Comments (0)

Thursday December 24 2009
tire flips + burpees
thursday---xmas eve

1. front sqt: work up to 70%x3, 75%x3, 80%x3, 85%x3x2

2. bs: work up to 70%x3, 75%x3x3

3. box jumps: 20 total

4. kb sn+ohs+sotts press: 3+3+3 each arm x 3 rounds!

5. leg raises while lying on ground: 50 total



Comments (0)

Wednesday December 23 2009
using burg warm up
wed

1. cln and jerk: work up to 75%x1, 80%x1, 75%x1, 80%x1, 85%x1

2. cln pulls: 95%x3, 100%x2, 100%+5kg x2

3. cln shrugs off stands: 100%+20 kg x 5, +30 kg x 5

4. rdl: 3 x 8

6. abs



Comments (0)

Tuesday December 22 2009
140 kg wheel barrel
tuesday:

1. back sqt: work up to 70%x3, 75%x3, 80%x3, 85%x3x3

2. fs: work up to 70%x3, 75%x3x2

3. box jumps: 20 total
4. ball slams: 15 sec max ball slams, 15 sec rest. up to 75 slams total. must finish the set.

5. abs



Comments (0)

Monday December 21 2009
front sqt perfection
1. snatch: work up to (75%x2, 80%x1, 85%x1)3

2. sn pulls: 95%x3, 100%x2, 100%+5kg x2

3. sn deadlift: 100%+10 kg x 3, +15 kg x 3

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

5. back ext: 3 x 10

6. abs



Comments (0)

Sunday December 20 2009
jerk dip. note elbows
sunday:

rest day

ride that harley!!! do some xmas shopping! send old coach b a xmas card!!!



Comments (27)

Saturday December 19 2009
note elbow position! note closeness of the bar to body!
saturday:

1. snatch: work up to 90%x1, 85%x1x3

2. cln and jerk: work up to 90%x1, 85%x1x3

3. abs



Comments (10)

Friday December 18 2009
strong finish
friday:

rest day!!

enjoy!



Comments (0)

Thursday December 17 2009
tire flips by a very big/strong 115 kg athlete!!!
1. front sqt: work up to 70%x3, 75%x3, 80%x3x3

2. bs: work up to 70%x3, 75%x3x3

3. box jumps: 20 total

4. kb sn+ohs+sotts press: 3+3+3 each arm x 3 rounds!

5. leg raises while lying on ground: 50 total



Comments (0)

Wednesday December 16 2009
ukran light super heavy--4th in games--i think!
1. cln and jerk: work up to (70%x2, 75%x1, 80%x1)2 (75%x2, 80%x1, 85%x1)2

2. cln pulls: 95%x3, 100%x2x2

3. cln shrugs off stands: 100%+20 kg x 5, +30 kg x 5

4. rdl: 3 x 8

6. abs



Comments (0)

Tuesday December 15 2009
pockets!!!
tuesday:

1. back sqt: work up to 70%x3, 75%x3, 80%x3x3

2. fs: work up to 70%x3, 75%x3x3

3. box jumps: 20 total

4. ball slams: 15 sec max ball slams, 15 sec rest. up to 50 slams total. must finish the set.

5. abs



Comments (0)

Monday December 14 2009
kiwi mid thigh
monday: if you lifted on sunday. you have a rest day

1. snatch: work up to (70%x2, 75%x1, 80%x1)2 (75%x2, 80%x1, 85%x1)2

2. sn pulls: 95%x3, 100%x2x2

3. sn deadlift: 100%+10 kg x 3, +15 kg x 3

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

5. back ext: 3 x 10

6. abs



Comments (0)

Sunday December 13 2009
good beer in oz
sunday:

MAKE YOUR DAY A YAHOO DAY!!!



Comments (0)

Saturday December 12 2009
teaching the fs bar position
saturday: max day. if you are lifting at a meet this weekend this is a rest day for you. you will have your max day on sunday.

1. sn: max

2. cln and jerk: max



Comments (0)

Friday December 11 2009
petting a kangaro!!
friday:

rest day




Comments (0)

Thursday December 10 2009
frog style stance
thursday:

1. snatch: work up to (75%x1, 80%x1, 85%x1)2

2. cln and jerk: up to (75%x1, 80%x1, 85%x1)2

3. fs: heavy single

4. abs



Comments (0)

Wednesday December 9 2009
queensland weightlifting in brisbane
wednesday:

1. snatch: 75%x1x6

2. cj: 75%1x6

3. abs



Comments (9)

Tuesday December 8 2009
finish
tuesday:

1. snatch: work up to 85%x1x4

2. cln and jerk: work up to 85%x1x3

3. fs: work up to heavy single



Comments (0)

Monday December 7 2009
crossfit brisbane owner matt swift
monday:

1. snatch: work 80%x1x5

2 cln and jerk: 80%x1x5

3. fs: heavy single



Comments (0)

Sunday December 6 2009
steve irwins australian zoo
sunday:

rest day

ride that harley!

crossfit oly cert at crossfit so cal.



Comments (0)

Saturday December 5 2009
pat barber in australia
saturday: crossfit oly cert at crossfit so calif.

1. snatch: work up to a heavy single

2. cln and jerk: work up to a heavy single

get ready for a contest 13 dec in so calif.



Comments (0)

Friday December 4 2009
taz doing snatches
friday:

rest day



Comments (0)

Thursday December 3 2009
coaches coaching
thursday:

1. cln and jerk: work up to 80% x 1 + 1 x 10 sets every 90 sec.

2. box jumps: 25 total

3. back extensions: work up to 4 x 10

4. chin ups: 30 total

5. abs: your choice






Comments (0)

Wednesday December 2 2009
coach matt making corrections!
wednesday

1. back squat: work up to 85%x2x10 sets

2. pp+jerk: 1 + 1 x 5 sets (you select the weight)

3. back extensions x 10 x 3 sets.

4. evil wheel--x 10 x 3 sets (prepare for thanksgiving feast



Comments (0)

Tuesday December 1 2009
all black rugby team in new zealand. they rule in the world cup!
tuesday:

1. snatch: 80%x1x10 sets

2. back and abs



Comments (10)