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| Thursday December 31 2009 |
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| 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
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| Wednesday December 30 2009 |
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| 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
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| Tuesday December 29 2009 |
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| 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
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| Monday December 28 2009 |
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| 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
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| Sunday December 27 2009 |
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| big boys jump |
sunday:
enjoy the day!!!
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| Saturday December 26 2009 |
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| FRONT SQT |
saturday
1. sn--max
2. cj--max
have some fun working off that xmas dinner
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| Friday December 25 2009 |
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| HAVE A VERY MERRY XMAS! |
CHRISTMAS DAY!!
HAVE A GREAT DAY WITH YOUR FAMILY!!
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| Thursday December 24 2009 |
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| 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
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| Wednesday December 23 2009 |
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| 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
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| Tuesday December 22 2009 |
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| 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
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| Monday December 21 2009 |
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| 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
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| Sunday December 20 2009 |
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| jerk dip. note elbows |
sunday:
rest day
ride that harley!!! do some xmas shopping! send old coach b a xmas card!!!
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| Saturday December 19 2009 |
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| 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
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| Friday December 18 2009 |
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| strong finish |
friday:
rest day!!
enjoy!
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| Thursday December 17 2009 |
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| 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
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| Wednesday December 16 2009 |
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| 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
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| Tuesday December 15 2009 |
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| 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
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| Monday December 14 2009 |
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| 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
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| Sunday December 13 2009 |
 |
| good beer in oz |
sunday:
MAKE YOUR DAY A YAHOO DAY!!!
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| Saturday December 12 2009 |
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| 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
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| Friday December 11 2009 |
 |
| petting a kangaro!! |
friday:
rest day
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| Thursday December 10 2009 |
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| 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
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| Wednesday December 9 2009 |
 |
| queensland weightlifting in brisbane |
wednesday:
1. snatch: 75%x1x6
2. cj: 75%1x6
3. abs
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| 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
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| 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
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| Sunday December 6 2009 |
 |
| steve irwins australian zoo |
sunday:
rest day
ride that harley!
crossfit oly cert at crossfit so cal.
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| 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.
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| Friday December 4 2009 |
 |
| taz doing snatches |
friday:
rest day
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| 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
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| Wednesday December 2 2009 |
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| 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
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| 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
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