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| Saturday February 28 2009 |
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| stephan rochet works feet! |
saturday:
1. snatch: max for the day, 81%x1x2
2. cj: max, 82%x2
3. fs: 92%x1x3, 89%x2
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| Friday February 27 2009 |
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| the ladies of augusta |
friday:
rest day
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| Thursday February 26 2009 |
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| working fundamentals is the key to success! jerk footwork |
thursday:
1. power snatch: work up to 81%x1, 76%x2x2
2. pc+jerk: 82%x1, 71%x2
3. fs: 92%x1x2, 82%x2
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| Wednesday February 25 2009 |
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| bobbie works the important elbows |
wednesday
1. snatch: work up to 89% x 1 x 2, 79%x2
2. cj: work up to 91%x1x5, 82%x2
3. fs: 97%x1, 87%x2x2
4. core
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| Tuesday February 24 2009 |
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| yeah burpee\'s by a real marine! |
tuesday
1. snatch: work up to 81% x 1, 77% x 2
2. cj: 82%x1, 77%x2
3. fs: 92%x2, 87%x1
4. core work
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| Monday February 23 2009 |
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| frozen tundra of alaska! |
monday: feb 23
1. snatch: work up to 89%x1, 79%x2x2
2. c&j: work up to 88% x 1, 76%x1
3. fs: work up to 97%x1, 87%x2x2
4. core work
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| Sunday February 22 2009 |
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| hmmmm 2 rides to choose from on this rest day! |
sunday!
check out the pix and help me choose the ride for the day!!!
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| Saturday February 21 2009 |
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| new ride---bmw 1200 gs
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saturday:
1. snatch: work up to 89%x1x2, 79%x2x2
2. cj: work up to 88% x 1, 82%x1
3. fs: work up to 92%1, 87%2x2
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| Friday February 20 2009 |
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| harbor city xfit cert |
rest day
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| Thursday February 19 2009 |
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| painting from beijing
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thursday
1. sn: work up to max for the day, 79% of that figure x 2
2. cj: work up to a max for the day, 82%x2
3. fs: work up to a heavy single. 90% x 1 x 2, 85%x2x3
4. core work
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| Thursday February 19 2009 |
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| my man!!! |
friday:
much needed rest day!!!
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| Wednesday February 18 2009 |
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| strong finish! |
wednesday
1. pwr sn: work up to 77% x 1 x 2
2. pc+jerk: work up to 79%x1 x 2
3. back sqt: work up to 90%x2x2
4. core
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| Tuesday February 17 2009 |
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| start of the pull! |
tuesday
1. power snatch: work up to 85%x1, 77%x1, 70%x2
2. pc+jerk: work up to 82%x1x5, 73%x2
3. bs: 85%x2x2
4. core work
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| Monday February 16 2009 |
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| FINISH STRONG!!! |
MONDAY: FEB 16, 09
1. snatch: work up to 96% x 1 x 5, 85%x2x2
2. cln and jerk: work up to 94%x1x5, 85%x1, 79%x2
3. fs: max single for the day. 90% of that weight x 2 x 2
4. core work
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| Sunday February 15 2009 |
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| sunset at beach |
sunday:
harley day! however i will be in tucson, az!!!
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| Saturday February 14 2009 |
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| my mentor, mike vanyo! 74 yrs young |
saturday:
1. snatch: work up to 85%x1x2, 77%x2
2. cln*jerk: work up to 90%x1, 85%x2x2
3. fs: work up to 95%x1, 85%x2x2
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| Friday February 13 2009 |
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| crossfit harbor city |
friday:
rest day!! you need it.
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| Thursday February 12 2009 |
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| crossfit partial staff in fla. |
thursday:
1. snatch: max for the day, 92% of that lift x 1, 85% of that lift x 2
2. cln and jerk: max for the day. 85% of that lift x 1
3. fs: 95%x1, 85%x2
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| Wednesday February 11 2009 |
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| bon qui qui is in fla. |
wednesday:
1. power snatch: work up to 80%x1x5sets, 78%x2, 70%x2x2
2. pwr cln+jerk: work up to 82%x1x5, 73%x1
3. fs: work up to 85%x2x2
4. core work
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| Tuesday February 10 2009 |
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| rolling out knots and stiffness----works!!! |
tuesday:
1. snatch: work up to 92%x1, 78%x2
2. cj: work up to 90%x1, 73%x2x2
3. bs: work up to 95%x1, 85%x2x2
4. pool therapy
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| Monday February 9 2009 |
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| after a hard workout--a beer, a cold plunge and man\'s best friend!! now that is living! |
monday: 3rd week of cycle
1. power snatch: work up to 80% x 2 x 2, 70%x 2.
2. pwr cln+jerk: work up to 82%x1x5 sets, 73%x2
3. fs: work up to 90%x1, 78%x2
4. core work--work your core weakness.. your call.
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| Sunday February 8 2009 |
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| outside mikes gym! |
rest day!!
natalie burgener - Watch Video
nats workout last thursday!
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| Saturday February 7 2009 |
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| yay!!! flutter kicks! |
saturday:
1. snatch: work up to 94%x1x1, 88%x1x4, 78%x1x3
2. cj: work up to 94%x1, 88%x1x4, 73f%x1x2
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| Friday February 6 2009 |
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| note the beautiful sunset at mikes gym |
friday:
rest day
sn deadlifts - Watch Video
i have shown this before, but i really like this exercise for positioning as well as strength dev. use a 2" block.
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| Thursday February 5 2009 |
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| proper positioning means success in the jerk! |
thursday
1. snatch: work up to 85%x1x1, 77% x 2 x 2
2. cln and jerk; work up to 85%x1, 73%x2x2
3. core work: your choice
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| Wednesday February 4 2009 |
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| note bar paths of these 2 great athletes. |
wednesday
1. snatch: max for the day. not pr's, not heavy, but max for the day
2. cln and jerk; max for the day
3. fs: work up to 85%x2x3 sets.
4. cold pool plunge--5 min x 2 visits.
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| Tuesday February 3 2009 |
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| sage demo\'s the start of the jerk balance drill for footwork on the jerk. |
tuesday:
1. pwr snatch: work up to 77% x 1 x 2 sets
2. pwr cln+jerk: work up to 79%x1x2 sets
3. back sqt: work up to 85%x2x3 sets.
4. core work, your choice.
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| Monday February 2 2009 |
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| a whopping big day at mikes gym last saturday! |
monday: feb 2nd.
1. snatch: work up to 85%x1x5, 77%x2 x 3, 73%x3x2 sets.
2. cln and jerk: work up to 85%x1x5sets, 73%x2x2 sets
3. fs: work up to 90%x1x2, 85%x2x2
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| Sunday February 1 2009 |
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| dreaming about this barn for mikes gym! |
sunday:
pinch and punch first of the month!!!!
rest day! go to the beach! ride the harley! watch the super bowl!
drills for weightlifting - Watch Video
more drills
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