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| Friday July 31 2009 |
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| love that harley!!!! |
friday:
rest day! enjoy it!
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| Thursday July 30 2009 |
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| where are my socks???? |
thursday:
1. pwr sn: 77%x1x2
2. pc+jerk: 79%x1x2
3. bs: 90%x2x2
4. abs
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| Wednesday July 29 2009 |
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| 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
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| Tuesday July 28 2009 |
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| 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
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| Monday July 27 2009 |
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| stud cody!!! |
monday:
1. snatch: 95%x1x3, 85%x2
2. cj: 94%x1x3, 85%x1, 79%x2
3. fs: max out, 90%x2x2
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| Sunday July 26 2009 |
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| daughter sage!!! |
sunday:
rest day! enjoy the day!!!
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| Saturday July 25 2009 |
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| 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
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| Friday July 24 2009 |
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| yay burpees |
friday:
rest day---relax
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| Thursday July 23 2009 |
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| 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
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| Wednesday July 22 2009 |
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| 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
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| Tuesday July 21 2009 |
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| 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
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| Monday July 20 2009 |
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| 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
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| Sunday July 19 2009 |
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| jordon and paula new ride |
sunday:
REST DAY!!!!
RIDE THAT HARLEY, BEEMER, OR OTHER RIDES!
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| Saturday July 18 2009 |
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| 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
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| Friday July 17 2009 |
 |
| beautiful sunset |
friday:
rest day!!
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| Thursday July 16 2009 |
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| 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
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| Wednesday July 15 2009 |
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| 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.
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| Tuesday July 14 2009 |
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| 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
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| Monday July 13 2009 |
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| 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
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| Sunday July 12 2009 |
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| this is where we held the oly cert in toronto! what an armory! |
sunday:
rest day!
harley or beemer day!!!
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| Saturday July 11 2009 |
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| using the split position! |
saturday:
1. snatch: heavy single
2. cln*jerk: heavy single
3. fs: heavy single
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| Friday July 10 2009 |
 |
| sage coaching in toronto |
friday:
rest day (good luck crossfit games competitors!!!)
i am off to the games!
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| Thursday July 9 2009 |
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| outstanding position!! |
thursday:
1. snatch: work up to 80%x1x5
2. cln*jerk: work up to 80%x1x5
go home!!!
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| Wednesday July 8 2009 |
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| 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
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| Tuesday July 7 2009 |
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| 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
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| Monday July 6 2009 |
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| 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)
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| Sunday July 5 2009 |
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| 2 crossfitters from manchester uk |
sunday:
rest day!
enjoy the day--riding my new bmw rt 1200
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| Saturday July 4 2009 |
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| 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.
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| Friday July 3 2009 |
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| upper peninsula |
friday:
rest day--get ready for the 4th of july!!!
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| Thursday July 2 2009 |
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| 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.
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| Wednesday July 1 2009 |
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| harley museum |
wednesday:
1. back sqt: 85%x2x10
2. box jumps: 20 total
3. chins: 20 total
4. abs: your choice
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