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Comments (10) Monday March 30 2009 i love this pix and will show it again and again!!! monday 1. fs: 80%x3x5 2. bs: 80%x3x5 3. push press: 5 x 5 4. core work Comments (10) Sunday March 29 2009 eric from norway visits mikes gym! sunday: rest day! harley day!!! it 80ish in san diego county!!! sage flip in texas - Watch Video sage learns how to do a back flip!! Comments (26) Saturday March 28 2009 new crossfit level 1 trainer--evelyn! saturday 1. snatch: max for the day 2. cj: max for the day 3. fs: heavy single no more than 4 reps total. 4. abs Comments (28) Friday March 27 2009 one hell of a coach! coach ursla! friday: rest day! Comments (26) Thursday March 26 2009 no. 2 exercise in burgener warm up! elbows high and outside thursday: 1. 2 pos cleans: (floor-mid-thigh) work up to 70%, 73%, (76%, 79%, 82%)2 2. rack jerks: work up to 83%x1x4 3. cln deadlift: work position with more than you snatch: 100%+10 kg x3, +15 kg x2. 4. box jumps: 15 total. Comments (12) Wednesday March 25 2009 coach shane at a crossfit oly cert. WEDNESDAY: SQT DAY. 1. PAUSE BACK SQUATS: work up to 77%x3x5. pause at the bottom for 2-3 seconds then drive the chest up and off the heals......hard, hard!!! 2. pause front squats; same as above. 73%x3x5. 3. back and abs! Comments (24) Tuesday March 24 2009 happy birthday cody burgener! 21 yrs old! tuesday: 1. 2 pos snatch: (floor-mid-thigh) work up to 70%, 73%, (76%, 79%, 82%)2 2. sn deadlift: work position with more than you snatch: 100%+10 kg x 3, +20 kg x 2. 3. sn pp: 3x5 work upper body strength. 4. box jumps: 15 total. Comments (18) Monday March 23 2009 lots of bars at mikes gym! monday 1. fs: 78%x3x5 2. bs: 78%x3x5 3. push press: 5 x 5 4. core work Comments (4) Sunday March 22 2009 teach the pressing sn balance to get the feel of pressing your body down on the snatch. sunday: ride the harley today!!! Comments (8) Saturday March 21 2009 coach natalie works position!!! saturday: 1. snatch: work up to a heavy single for the day. then back off to 90%x1x2 2. cj: work up to a heavy single for the day. back off to 90%x1, 85%x1x2 3. back and abs. Comments (8) Friday March 20 2009 try this stretch to enhance your flexibility!!! rest day! have a great one!!! Comments (0) Thursday March 19 2009 OLY CERT IN ALEXANDRIA, VA. yeah burpee\'s! thursday: 1. 2 pos cleans: (floor-mid-thigh) work up to 70%, 73%, 76%, 79%, 81%, 2. rack jerks: work up to 80%x1x4 2. cln pull: work on speed thru the middle with perfect technique. 90%x3, 95%x3, 3. sn deadlift: work position with more than you snatch: 100%+10 kg x 3x2 4. box jumps: 15 total. Comments (4) Wednesday March 18 2009 STANCE-GRIP-POSITION!!! WEDNESDAY: SQT DAY. 1. PAUSE BACK SQUATS: work up to 75%x3. pause at the bottom for 2-3 seconds then drive the chest up and off the heals......hard, hard!!! do 5 sets. 2. pause front squats; same as above. 70%x3x5. 3. back and abs! Comments (3) Tuesday March 17 2009 skinny casey makes corrections! tuesday: 1. 2 pos snatch: (floor-mid-thigh) work up to 70%, 73%, 76%, 79%, 81%, 2. snatch pull: work on speed thru the middle with perfect technique. 90%x3, 95%x3, 100%x3 3. sn deadlift: work position with more than you snatch: 100%+10 kg x 3, +20 kg x 2. 4. sn pp: 3+5 work upper body strength. 5. box jumps: 15 total. Comments (2) Monday March 16 2009 dale/ryan or ????? great lift monday 1. fs: 75%x3x5 2. bs: 75%x3x5 3. push press: 5 x 5 4. core work Comments (1) Sunday March 15 2009 1 old coach and 1 young coach! sunday rest day! ride that harley Comments (2) Saturday March 14 2009 oly lifters need jumping drills to enhance skills! saturday 1. sn: heavy single, not max, but heavy 2. cj: heavy single, not max, but heavy 3. fs: heavy single Comments (20) Friday March 13 2009 i need a rest day!!! friday: rest day! Comments (1) Thursday March 12 2009 work hard! or you will have burpee's!!! thursday: 1. fs: work up to 75%x3x5 2. sn pull: 90%x3, 95%x3 3. cln deadlift for position: 100%x3, 100%+10 kg x 3, 100%x20 kg x 2 4. push press: 5 x 5 5. abs Comments (1) Wednesday March 11 2009 working sn position in bottom! wednesday: 1. snatch: work up to 80%x1x5 2. cj: work up to 80%x1x5 3. chins: 15 total 4. box jumps: 15 total Comments (1) Tuesday March 10 2009 jeff w in st. louis tuesday: 1. fs: 70%x3x5 2. bs: 70%x3x5 3. push press: 5 x 5 4. core work Comments (10) Monday March 9 2009 coach thacker works clean monday: back off week 1. pwr sn+ohs: work up to 75% of best pwr snatch and do 2+2 x 5 sets 2. pwr cln+ jerk: work up to 75% of best pwr cln and do 2+2 x 5 sets 3. chins: 15 total 4. core work Comments (1) Sunday March 8 2009 this ride is going to alaska! sunday: day light savings time!!! spring ahead! ride that harley or other bike and enjoy the day!!!! Comments (2) Saturday March 7 2009 check out the shirt!! boss hoss says!!! saturday 1. snatch: max for the day 2. cj: max for the day 3. fs: heavy single Comments (1) Friday March 6 2009 boss hoss???? I AM BOSS HOSS! FRIDAY: rest day! Comments (1) Thursday March 5 2009 augusta oly cert thursday: 1. snatch: work up to 75%x1x5 2. cj: work up to 75%x1x5 3. fs: work up to 85%x3x3 4. core Comments (3) Wednesday March 4 2009 sage fixing elbows in melbourne, fla. wednesday: 1. pwr snatch+ohs: work up to 75%x2+3x2, 80%x1+3x2 2. pwr cln+pp+pj+jerk: work up to a medium to heavy push press!! let the push press be the guide in today's workout. stop at a med heavy weight and do 1 pp, 1 pj, 1 jerk. x 4 sets. 3. core work Comments (2) Tuesday March 3 2009 kimmer works footwork on the jerk! tuesday: last day of the cycle 1. snatch: work up t 96%x1x2, 2. cln and jerk: work up to max for the day, 91%x1 3. fs: work up to 97%x1, 87%x1x2 4. core Comments (2) Monday March 2 2009 SWING?????? hell yes! last monday on this 23 day cycle! its been a great cycle at mikes gym! lots of records! monday: 1. snatch: work up to 89%x1, 79%x2x2 2. cj: work up to 88%x1, 76%x1 3. fs: work up to 92%x1x2, 89%x2 4. core work Comments (7) Sunday March 1 2009 thanks to joey and nelli cintron for this great gift! sunday: rest day! 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