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WOD Archive - February 2009

Saturday February 28 2009
stephan rochet works feet!
saturday:

1. snatch: max for the day, 81%x1x2

2. cj: max, 82%x2

3. fs: 92%x1x3, 89%x2





Comments (1)

Friday February 27 2009
the ladies of augusta
friday:

rest day



Comments (1)

Thursday February 26 2009
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





Comments (2)

Wednesday February 25 2009
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




Comments (5)

Tuesday February 24 2009
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



Comments (3)

Monday February 23 2009
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



Comments (1)

Sunday February 22 2009
hmmmm 2 rides to choose from on this rest day!
sunday!

check out the pix and help me choose the ride for the day!!!



Comments (2)

Saturday February 21 2009
new ride---bmw 1200 gs
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





Comments (1)

Friday February 20 2009
harbor city xfit cert
rest day




Comments (1)

Thursday February 19 2009
painting from beijing
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



Comments (1)

Thursday February 19 2009
my man!!!
friday:

much needed rest day!!!



Comments (1)

Wednesday February 18 2009
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



Comments (0)

Tuesday February 17 2009
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



Comments (0)

Monday February 16 2009
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



Comments (0)

Sunday February 15 2009
sunset at beach
sunday:

harley day! however i will be in tucson, az!!!



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Saturday February 14 2009
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



Comments (0)

Friday February 13 2009
crossfit harbor city
friday:

rest day!! you need it.



Comments (0)

Thursday February 12 2009
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





Comments (0)

Wednesday February 11 2009
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



Comments (0)

Tuesday February 10 2009
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



Comments (0)

Monday February 9 2009
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.



Comments (0)

Sunday February 8 2009
outside mikes gym!
rest day!!



natalie burgener - Watch Video

nats workout last thursday!


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Saturday February 7 2009
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



Comments (0)

Friday February 6 2009
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.


Comments (0)

Thursday February 5 2009
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



Comments (0)

Wednesday February 4 2009
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.




Comments (0)

Tuesday February 3 2009
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.



Comments (0)

Monday February 2 2009
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





Comments (0)

Sunday February 1 2009
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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