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WOD Archive - July 2009

Friday July 31 2009
love that harley!!!!
friday:

rest day! enjoy it!



Comments (0)

Thursday July 30 2009
where are my socks????
thursday:

1. pwr sn: 77%x1x2

2. pc+jerk: 79%x1x2

3. bs: 90%x2x2

4. abs



Comments (0)

Wednesday July 29 2009
wheelbarrow time!!!
wednesday:

1. snatch: work up to 92%x1x2

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

3. fs: 95%x1, 90%x2





Comments (0)

Tuesday July 28 2009
true, true
tuesday

1. pwr sn: take off best pwr sn: 85%x1, 77%x1, 70%x2

2. pc+jerk: 82%x1x5, 73%x2,

3. bs: 85%x2x2

4. abs



Comments (0)

Monday July 27 2009
stud cody!!!
monday:

1. snatch: 95%x1x3, 85%x2

2. cj: 94%x1x3, 85%x1, 79%x2

3. fs: max out, 90%x2x2




Comments (0)

Sunday July 26 2009
daughter sage!!!
sunday:

rest day! enjoy the day!!!



Comments (0)

Saturday July 25 2009
SAMANTHA Z
saturday

1. sn: work up to 85%x1x2, 77%x2

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

3. fs: 95%x1, 85%x2x2

4. abs



Comments (0)

Friday July 24 2009
yay burpees
friday:

rest day---relax



Comments (44)

Thursday July 23 2009
a marines marine!!!!
thursday:

1. snatch: max for the day, 92%x1, 85%x2

2. cln and jerk: max for the day: 90%x1

3. back sqt: max for the day, 95%x1, 85%x2

4. abs



Comments (2)

Wednesday July 22 2009
sage\'s last comp
wednesday:

1. pwr sn: take best ps: 80%x1x5, 78%x2, 70%x2x2

2. pwr cln + jerk: 82%x1x5, 73%x2

3. fs: 85% x 2 x 2

4. abs



Comments (9)

Tuesday July 21 2009
nate!!!
tuesday:

1. snatch: work up to 92%x1, 78%x2

2. cln and jerk: 90%x1, 73%x2x2

3. bs: 95%x1, 85%x2x2



Comments (0)

Monday July 20 2009
JOHNNY G
monday: wk 2

1. pwr sn: work up to 80% of best pwr snx 2 x 5 sets, 70%x2

2. pwr cln + jerk: work up to 82% of best pwr cln x 1 x 5 sets, 73%x2

3. bs: 95%x1, 85%x2x2

4. abs



Comments (0)

Sunday July 19 2009
jordon and paula new ride
sunday:

REST DAY!!!!

RIDE THAT HARLEY, BEEMER, OR OTHER RIDES!



Comments (0)

Saturday July 18 2009
JAYME
SATURDAY

1. snatch: work up to 92% x 1, 96%x1x3, 78%x2

2. cln and jerk: work up to 94%x1x3, 85%x1, 73%x1x2

3. bs: work up to heavy single, 85%x2x2




Comments (0)

Friday July 17 2009
beautiful sunset
friday:

rest day!!



Comments (0)

Thursday July 16 2009
real men of weightlifting
thursday:

1. snatch: 85% x 1 x 1, 77% x 2 x 2

2. cln and jerk: 85%x1x1, 73%x2x2

3. fs: 90% x 1 , 85%x2

4. abs



Comments (0)

Wednesday July 15 2009
elbow and wrist stretch
wednesday:

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: max for the day, 85% fo that x 2 x 3 sets.



Comments (0)

Tuesday July 14 2009
cody b
tuesday

1. pwr snatch: 77%x1 x 2

2. pwr cln+jerk: 79%x1 x 2

3. bs: 85%x 2 x 3 sets

4. low back



Comments (0)

Monday July 13 2009
the big russian super
monday: we are starting the 23 day bulgarian cycle this week.

1. snatch: work up to 88% x 1 x 5 sets., 77%x2 x 2, 73% x 3 x 2 sets

2. cj: work up to 88% x 1 x 5, 73% x 2 x 3

3. fs: 90%x1x2, 85%x2x2

4. abs



Comments (0)

Sunday July 12 2009
this is where we held the oly cert in toronto! what an armory!
sunday:

rest day!

harley or beemer day!!!



Comments (18)

Saturday July 11 2009
using the split position!
saturday:

1. snatch: heavy single

2. cln*jerk: heavy single

3. fs: heavy single



Comments (0)

Friday July 10 2009
sage coaching in toronto
friday:

rest day (good luck crossfit games competitors!!!)

i am off to the games!



Comments (0)

Thursday July 9 2009
outstanding position!!
thursday:

1. snatch: work up to 80%x1x5

2. cln*jerk: work up to 80%x1x5

go home!!!



Comments (0)

Wednesday July 8 2009
casey b coaching in toronto!!!
wednesday:

1. muscle sn: med single

2. sn pp+ohs: 1+3x2, 1+2, 1+1x3. go to a med heavy set (your goal later down the road is to at least sn pp +ohs what you snatch.

3. sn balance (drop snatch): work as heavy as you feel you can go. no more than singles in the later sets. your goal down the road is to be +10 kg over your best snatch.

4. fs: heavy single.

5. abs



Comments (0)

Tuesday July 7 2009
coaching each other at a oly cert
tuesday:

1. muscle cln: medium weight (speed of the elbows is the key here)

2. 2 pos cleans: work up to a medium dbl. when the hang fails if it does, then take 90% of that weight x 2 reps x 2 sets, 85%x2x2, 80%x2x2. (same idea as on snatch yesterday)

3. rk jerks bnk: heavy single no more than 4-6 reps total.

4. ab work




Comments (19)

Monday July 6 2009
coach chad working on tech in toronto! great coach and trainer!!!
monday:

1. muscle snatch: medium weight x 1

2. 2 pos snatch: work up to med weight. then take 90% of that 2 reps x 1, 85%x2x3, 80%x2x2. if you fail with the mid-thigh snatch use that weight for your down sets. remember i count the 2 pos as 2 reps, not 4 reps. 1 from floor, 1 from mid-thigh.

3. fs: heavy single x 1, 90%x1x2, 85%x2x3 (use the heavy single as the max weight)

4. ab work and core work. (suggestions: kb sn+ohs+sotts press x 5 on each side. or kb sn+turkish get up x 5 on each side)



Comments (0)

Sunday July 5 2009
2 crossfitters from manchester uk
sunday:

rest day!

enjoy the day--riding my new bmw rt 1200



Comments (0)

Saturday July 4 2009
fireworks happening with this pull under!!!
saturday!!

happy 4th of july!

1. snatch--max

2. cj--max

now drink a beer or 3 or 4.



Comments (0)

Friday July 3 2009
upper peninsula
friday:

rest day--get ready for the 4th of july!!!



Comments (0)

Thursday July 2 2009
chicago skyline==at pan am championships
thursday

1. pwr cln+cln: work up to 75% x 2 x 10 sets. take %off best snatch.

2. cln pull: 95%x3x2 (work speed thru middle)

3. sn deadlift: 100%+10 kg x 3 x 2. work position off floor.

4. core work.



Comments (0)

Wednesday July 1 2009
harley museum
wednesday:

1. back sqt: 85%x2x10

2. box jumps: 20 total

3. chins: 20 total

4. abs: your choice



Comments (0)