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WOD Archive - January 2009

Saturday January 31 2009
start position for sage
saturday

1. snatch: work up to a heavy single
2. cj: work up to a heavy single
3. fs: heavy single



Comments (13)

Friday January 30 2009
beautiful sun set
friday:

rest day





drills - Watch Video

drills for lifters


Comments (23)

Thursday January 29 2009
way of life!!!
thursday:

1. snatch: work up to 85%x1x5

2. cj: work up to 85%x1x5

3. core work






footwork drills - Watch Video

for a athlete that donkey kicks!


Comments (0)

Wednesday January 28 2009
olympian nat burgener
wednesday:

1. muscle snatch: max for day

2. pwr snatch: work up to 85% of best pwr sn x 1 x 5 sets

3. pwr clean+pwr jerk+jerk: work up to 80% of best pwr cln x 1 +1 +1. x 5 sets

4. fs: 80%x1x6

5. box jumps: 20 total.

6. abs



Comments (0)

Tuesday January 27 2009
packing for alaska!
tuesday

1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1x5
3. abs



Comments (0)

Monday January 26 2009
a keeper!!!
monday: start a new cycle

1. snatch: work up to 80%x1x6
2. cj: work up to 80%x1x6
3. fs: work up to 85%x1x5
4. core work--your choice.




Comments (0)

Sunday January 25 2009
weightlifting! the gymnastics of weightlifting!
sunday:

rest day



Comments (21)

Saturday January 24 2009
jumping and landing!
saturday

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single





Comments (0)

Friday January 23 2009
surfing dudes!
friday

rest day!



Comments (0)

Thursday January 22 2009
jumping and landing!!!
thursday:

1. muscle snatch: heavy single

2. sn balance: work up to a heavy single. this should be more than you snatch!

3. fs+ jerks: work speed and tech: med wt. double: 70%x3+1, 75%x2+1, 80%x1+1, 85%x1+1, 90%x1+1. take the %% off the best cln AND jerk.

4. core work




Comments (15)

Wednesday January 21 2009
is this flexible enough??

wednesday


1. front sqt; 80%x3, 85%x3x4 (after each set of fs do 1 set of box jumps x 5 reps)

2. cln deadlift: 100%x5, +20 kg x 3, +10 kg x2

3. push press: 5, 4, 3, 3, 3

4. chins: 20 total

5. abs: your choice




Comments (0)

Tuesday January 20 2009
proper rack pos for jerk
tuesday: technique and speed day

1. pwr sn+ sn: work up to 60%x2x3, 65%x2x3, 70%x2x3

2. pwr cln+cj: work up to 65%x2+1x5, 70%x2+1x3

3. core work



Comments (13)

Monday January 19 2009

Monday January 19, 2009

monday
1. back sqt: 75%x5, 80%x5x3, 83%x5

2. sn pulls: 100%x3x3

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

4. abs wheel: 3 x 10 reps.




Comments (0)

Sunday January 18 2009
steve from Australia shows good form
sunday:

rest day!



Comments (0)

Saturday January 17 2009
matt from Australia gets a new record
saturday: we are at crossfit marina doing a oly cert for xfit today.

1. snatch: max for day
2. cj: max for day
3. fs: heavy single



Comments (0)

Friday January 16 2009
mike gray jerk drive!
friday:

rest day!



Comments (0)

Thursday January 15 2009
jason nice form!!!
thursday:

1. muscle snatch: heavy single

2. sn pp+ohs: max!!!

3. fs+ jerks: work speed and tech: med wt. double: 70%x3+1, 75%x2+1, 80%x1+1, 85%x1+1x2

4. core work



Comments (5)

Wednesday January 14 2009
working starting position
wednesday:

1. front sqt; 75%x3, 80%x3, 85%x3x3 (after each set of fs do 1 set of box jumps x 5 reps)

2. cln deadlift off 2" block: 100%x5, +20 kg x 3, +10 kg x2

3. push press: 5, 4, 3, 3, 3

4. chins: 20 total

5. abs: your choice



Comments (0)

Tuesday January 13 2009
learning the fs
tuesday: technique and speed day

1. snatch: work up to 60%x1x3, 65%x1x3, 70%x1x3

2. cj: work up to 65%x2+1x5, 70%x1+2x3

3. core work




Comments (0)

Monday January 12 2009
monday
1. back sqt: 75%x5, 80%x5x4

2. sn pulls off 2" block: 95%x3, 100%x3x2

3. sn shrugs: 100%+20 kg x 5, +10 kg x 5, +10 kg x 5

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

5. abs wheel: 3 x 10 reps.




Comments (0)

Sunday January 11 2009
sunset at the beach house!!! last day is today!
sunday:

rest day. enjoy the day!



Comments (0)

Saturday January 10 2009
sage finishing hamstring curls using bands and bull helping
saturday: do not expect too much today, but go as heavy as you can.

1. sn: work to a heavy single

2. cj: work a heavy single

3. fs: heavy single

what is a heavy single??? a number. not a pr, but it could be. a max?? depends on how you feel, maybe. the important thing is to do a heavy single. might be 85% and that is about it. you decide.



Comments (6)

Friday January 9 2009
pelican at the beach
friday:

rest day



Comments (0)

Thursday January 8 2009
natalie uses great tech in the push jerk
thursday:

1. muscle snatch: heavy single

2. sn balance: work on drive under the bar with speed. keep the weight light working up to a medium weight (80%) of best sn x 2 x 5.

3. rack jerks: work speed and tech: med wt. double: 80%x2x5

4. core work



Comments (0)

Wednesday January 7 2009
clay reed from montana
wednesday:

1. front sqt; 70%x3, 75%x3, 80%x3, 85%x3x2 (after each set of fs do 1 set of box jumps x 5 reps)

2. cln deadlift off 2" block: 100%x5, +20 kg x 5, +10 kg x 5

3. push press: 5, 4, 3, 3, 3

4. chins: 20 total

5. abs: your choice




Comments (17)

Tuesday January 6 2009
super heavy wt.
tuesday: technique and speed day

1. snatch: work up to 60%x1x5, 65%x1x3

2. cj: work up to 60%x1+2x5, 65%x2+1x3

3. core work



Comments (0)

Monday January 5 2009
son cody, bb player in sioux falls, sd is a great strength athlete!

monday:

1. back sqt: 70%x5, 75%x5, 80%x5x3

2. sn pulls off 2" block: 90%x3, 95%x3, 100%x3

3. sn shrugs: 100%+20 kg x 5, +10 kg x 5, +10 kg x 5

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

5. abs wheel: 3 x 10 reps.

important to remember that we are going to be in a strength cycle for a couple of weeks and our expectations for the lifts due to recovery should not be that high. get thru the workouts and lift according to schedule, but from our experiences one should understand that the classical lifts might not be at their best.




Comments (1)

Sunday January 4 2009
JOHN KAUPP DOING CORE WORK!!
SUNDAY:

REST DAY!

go ride the harley!



Comments (5)

Saturday January 3 2009
2008 olympian on the traverse!!
saturday:

1. snatch: max for day

2. cln jerk: max for day

on these days there is a big difference between pr's, heavy singles, and max for the day. the max for day could be a pr but probably not. same with a heavy single. max if one is not fully recovered could in fact be 85-90% of best. depends on the cycle and depends on how far away we are from a major meet. many times i will have athletes go thru a 4-5 wk strength cycle but still on saturday do a max for the day.....this is really tough....and would follow the 85-90% protocol normally. BE SMART....AND LEAVE YOUR EGO AT THE DOOR!!!



Comments (0)

Friday January 2 2009
casey at ropes course!!! navy seal????
friday:

rest day! enjoy!!




using 2" blocks to work pull - Watch Video

sn deadlifts off blocks


Comments (0)

Thursday January 1 2009
bull helps sage work her hammie\'s
rest day!! enjoy a day of fb!!



learning the jerk - Watch Video

next sequence


Comments (0)