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WOD Archive - November 2009

Monday November 30 2009
boat tour in new zealand
monday:

1. front squat: work up to 85%x2x10 sets

2. sn pull: work up to 90%x3x2

3 sn deadlift: work up to 100%x3, +10 kg x 3

4. sn pp: 3 x 3, you choose the weight.

5. abx



Comments (0)

Sunday November 29 2009
waiheke island
sunday

rest day! ride the harley!

we are in day 2 of oly cert in brisbane australia



Comments (5)

Saturday November 28 2009
proper rack position
saturday


1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (0)

Friday November 27 2009
i am still tired from all that food
friday:

rest day! after eating all that food i still need to rest and recover!!!



Comments (0)

Thursday November 26 2009
after eating today make sure you rest
thursday

HAPPY THANKSGIVING N THE USA! spend time with family!

boss hoss and i are in brisbane, queensland australia and the kids are in hawaii.

we miss everyone but are having a great time!! EAT A TON OF TURKEY!!!



Comments (0)

Wednesday November 25 2009
note the transisition
wednesday

1. back squat: work up to 83%x2x10 sets

2. pp+pj+jerk: 1 + 1 + 1 x 5 sets (you select the weight)

3. back extensions x 10 x 3 sets.

4. evil wheel--x 10 x 3 sets (prepare for thanksgiving feasts)



Comments (0)

Tuesday November 24 2009
front knee back first on jerk recovery
tuesday:

1. snatch: 78%x2x10 sets

2. back and abs



Comments (0)

Monday November 23 2009
contrast??? no just COLD!!!
monday:

1. front squat: work up to 83%x2x10 sets

2. sn shrugs off blocks: work up to 100%+20x3x2

3 sn deadlift: work up to 100%x3, +10 kg x 3

4. sn pp: 3 x 3, you choose the weight.

5. abx



Comments (5)

Sunday November 22 2009
hummer feeding at mikes gym
sunday:

we are in new zealand doing an oly cert! YAHOO!!!!

RIDE THAT HARLEY!



Comments (8)

Saturday November 21 2009
big boy has lost over 100 lbs
saturday

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single



Comments (5)

Friday November 20 2009
drills to enhance skills
friday:

rest day!



Comments (0)

Thursday November 19 2009
dip a tad forward

thursday

1. cln and jerk: 75%x2+2 x10 sets

2. back and abs



Comments (0)

Wednesday November 18 2009
d balls are awesome
wednesday:

1. back squat: work up to 80%x3x10 sets

2. cln pull: work up to 95%x3x2

3 cln deadlift: work up to 100%+10 kgx3x2

4. pp: 3 x 5, you choose the weight.

5. abx



Comments (5)

Tuesday November 17 2009
crossfit mind set!
tuesday:

1. snatch: 75%x2x10 sets

2. fs+jerk: work up to 70% of best cj x 2 fs +1 jerk x 5 sets.

3. abs



Comments (0)

Monday November 16 2009
bull coaches jerk
monday:

1. front squat: work up to 80%x3x10 sets

2. sn pull: work up to 95%x3x2

3 sn deadlift: work up to 100%x3, +10 kg x 3

4. sn pp: 5 x 3, you choose the weight.

5. abx



Comments (0)

Sunday November 15 2009
mid thigh
sunday:

rest day! ride the harley!



Comments (0)

Saturday November 14 2009
stay over the bar as long as you can.
saturday:

1. snatch: max for day

2. cj: max for day



Comments (0)

Friday November 13 2009
imbalances corrected
friday:

rest day!



Comments (0)

Thursday November 12 2009
when squatting force knees out!
thursday: technique day

1.3 pos snatch: work up to 60%x3x5 work on speed thru middle and finish

2. 3 pos clns+1 jerk: work up to 60%x3+1x5



Comments (3)

Wednesday November 11 2009
franz from canada has a leg length imbalance and has taken care of it with his heel build up.
wednesday:

1. back squat: work up to 75%x3x10 sets

2. cln pull: work up to 95%x3, 100%x3

3 cln deadlift: work up to 100%+10 kg x 3x2

4. pp: 5 x 5, you choose the weight.

5. abx



Comments (0)

Tuesday November 10 2009
below knees--pos no. 4 of oly instruction
tuesday: technique day

1. snatch: work up to 60%x3x5 work on speed thru middle and finish

2. cln&jerk: work up to 60%x2x5



Comments (0)

Monday November 9 2009
bar positioning is critical
monday: going on a strength cycle for 2-3 wks prior to the next meet in dec.

1. front squat: work up to 75%x3x10 sets

2. sn pull: work up to 95%x3, 100%x3

3 sn deadlift: work up to 100%+10 kg x 3, +15 kg x 3

4. sn pp: 5 x 5, you choose the weight.

5. abx



Comments (6)

Sunday November 8 2009
coach??? athlete???
sunday:

rest day--ride the harley



Comments (0)

Saturday November 7 2009
mikes gym represented at nd tailgate party!!
saturday:

1. snatch: max for the day

2. cj: max for the day



Comments (0)

Friday November 6 2009
proud coach!!
friday:

rest day



Comments (0)

Thursday November 5 2009
nd 1, usc 0!!
thursday:


1. cj: 70%x1x5 do 5 singles on the minute. 75%x1x5 on the minute. 80%x1x3, 85%x1x3

2. fs: medium heavy single. 85%x2x2

3. abs---your call.



Comments (1)

Wednesday November 4 2009
if your internal rotators are tight do this for rack position of clean.
wednesday:


1. snatch: 70%x1x5 do 5 singles on the minute. 75%x1x5 on the minute. 80%x1x3, 85%x1x3

2. cln and jerk: 80%x1x3, 85%x1x3

3. fs: heavy single. 90%x1x3, 85%x2x2

4. abs---your call.




- Watch Video




Comments (0)

Tuesday November 3 2009
very proud of these guys!
tuesday:

1. snatch: work up to 75% x 1 x 5

2. cj: work up to 80% x 1 x 5

3. abs



Comments (0)

Monday November 2 2009
starting pos hips above knees shoulders ahead of bar
monday:

1. snatch: work up to 85%x1x5

2. cj: work up to 85%x1x5

3. fs: work up to 85%x1x3

4. back extensions: 3 sets x 10 reps

5. abs: your choice



Comments (0)

Sunday November 1 2009
WOW!
sunday:

rest day!! live it, love it, make it a great day!!!



Comments (8)