|
| Tuesday August 31 2010 |
 |
| boss hoss trying to fit in, in china town part of bc |
tuesday:
1. back sqt: work up to 80%x5x5
2. front sqt: work up to 70%x3x3
3. chins and dbl unders: 12 + 24 x 3 rounds as fast as possible
4. abs: knees to elbows x 50 reps total.
|
|
| Monday August 30 2010 |
 |
| coming into bc on the ship |
monday:
1. barski snatch these are all from mid thigh position. work up to 75%x3x3
2. sn pulls: work up to 100%+ 5 kg x2x3
3. sn pp: 5, 4, 3, 2, 1
4. back extension: 3 x 10
5. abs: your choice.
|
|
| Sunday August 29 2010 |
 |
| loved this alaskan adventure |
sunday:
get out and ride the harley today!!! summer is ending!
|
|
| Saturday August 28 2010 |
 |
| gold panning!!! |
saturday:
1. snatch: max
2. cj: max
then if you are competing at the crossfit/usaw meet in colo springs in oct.
practice:
50 kg x 6, 12 pull ups, 24 double unders for 5 minutes. amrap!
|
|
| Friday August 27 2010 |
 |
| hiking boss hoss |
friday:
rest day!
|
|
| Thursday August 26 2010 |
 |
| mush!!! |
thursday:
1. front sqt: work up to 80%x3x6
2. back sqt: work up to 70%x3x6
3. dbl unders: 100 total
|
|
| Wednesday August 25 2010 |
 |
| look at the dear!! get it? dear!! |
wed
1. 2 pos clean: mid thigh, floor: work up to 80%x2x3
2. cln pulls: work up to 100%x3x3
3. rack jerk behind neck: take it to a heavy singles only doing singles
4.rdl's: 3 x 6
5. abs: your choice.
|
|
| Tuesday August 24 2010 |
 |
| alaskan pipeline |
tuesday:
1. back sqt: work up to 75%x5x5
2. front sqt: work up to 75%x3x5
3. chins: 20
4. abs: knees to elbows x 50 reps total.
5. double unders x 100 reps
|
|
| Monday August 23 2010 |
 |
| griz in alaska |
monday:
1. 2 pos snatch: mid thigh, floor: work up to 80%x2x3
2. sn pulls: work up to 100%x3x3
3. sn pp: 5, 4, 3, 2, 1
4. back extension: 3 x 10
5. abs: your choice.
|
|
| Sunday August 22 2010 |
 |
| beautiful lucerne switzerland |
sunday:
take a rest day and ride the harley!!
|
|
| Saturday August 21 2010 |
 |
| 3 GREAT PEOPLE AND ATHLETES |
SATURDAY:
1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
4. abs: 100 sit ups.
|
|
| Friday August 20 2010 |
 |
| my ladies! |
friday
REST DAY!
|
|
| Thursday August 19 2010 |
 |
| lucerne switzerland |
thursday:
1. 3 pos clean: high hang, mid thigh, floor: work up to 70%x3x3
2. cln pulls: work up to 90%x3x3
3. rack jerk behind neck: work up to a mid weight i.e. 65% of best cln and jerk 2 reps x 3-5 sets
4.redl's: 3 x 6
5. abs: your choice.
|
|
| Wednesday August 18 2010 |
 |
| dominique from basel switzerland and kids |
wednesday:
active rest day! enjoy the day but do something. if you lift weights, use only bar and only do movements that are keeping you flexible. swim, ride a bike, do something healthy.
|
|
| Tuesday August 17 2010 |
 |
| jonny and helen from n ireland |
tuesday:
1. back sqt: work up to 70%x5x5
2. front sqt: work up to 70%x3x5
3. chins: 20
4. abs: knees to elbows x 50 reps total.
|
|
| Monday August 16 2010 |
 |
| strong boy! |
new cycle:
monday:
1. 3 pos snatch: high hang, mid thigh, floor: work up to 70%x3x3
2. sn pulls: work up to 90%x3x3
3. sn pp: work up to a mid weight i.e. 65% of best sn x 3-4 reps x 3-5 sets
4. back extension: 3 x 10
5. abs: your choice.
|
|
| Sunday August 15 2010 |
 |
| fun times |
sunday:
final rest day! go out and enjoy the day! your body is recovered and you will be ready to go on the next 4 wk cycle.
|
|
| Saturday August 14 2010 |
 |
| paleo desert! |
saturday:
1. snatch: work up to about 60%x2x3
2. cln and jerk: work up to about 60%x1x3
3. abs and stretch
you should be totally recovered and feeling good!
|
|
| Friday August 13 2010 |
 |
| paleo bread!! |
friday:
fuel your body! rest day
|
|
| Thursday August 12 2010 |
 |
| lucern switzerland |
thursday:
rest day! pool and just enjoy the day and the time off.
|
|
| Wednesday August 11 2010 |
 |
| coach me coach, coach me! |
wednesday: no more than 20-30 min working out
1. junk yard dog warm up: if you don't know it go to my face book page and look at the video
2. burgener warm up and skill transfer exercise.
3. bar work: sn and cln and jerk---work for loosening up in the range of motion....play time!
4. abs
5. stretch
6. pool and recovery
|
|
| Tuesday August 10 2010 |
 |
| bar b q |
tuesday:
rest day! enjoy eating, lounging enjoying a non active day!!
|
|
| Monday August 9 2010 |
 |
| finish! one must finish! |
going to enter a different cycle this week. its a rest cycle and a rest week. easy training to recover and get mobility and let the body heal.
monday: no more than 20-30 min working out
1. junk yard dog warm up: if you don't know it go to my face book page and look at the video
2. burgener warm up and skill transfer exercise.
3. bar work: sn and cln and jerk---work for loosening up in the range of motion....play time!
4. abs
5. stretch
6. pool and recovery
enjoy this!!! its just time spent loosening up. i do not want much work here...i want recovery but active recovery.
|
|
| Sunday August 8 2010 |
 |
| sunset at the ito\'s wedding |
sunday:
ride the harley
|
|
| Saturday August 7 2010 |
 |
| crossfit zurich |
saturday: get ready for the xfit oly championships
1. snatch: max
2. cj: max
then as many rounds in 10 min as you can of:
6 cleans with 50 kg
12 chins
24 double unders
count the total reps in 10 min and add your total in the oly lifts in lbs to his total.
|
|
| Friday August 6 2010 |
 |
| on top of the world in switzerland |
rest day! recover
|
|
| Thursday August 5 2010 |
 |
| view at mike and judy\'s |
thursday:
1. cln and jerk on the minute: 72%x1x5, 77%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1
2. reverse back extensions: 3 x 10
3. sit ups or knee ups or a combo: 100 total
|
|
| Wednesday August 4 2010 |
 |
| beautiful lucerne switzerland |
wed:
1. front sqt: 93%x1x6
2. back sqt: 70%x2x5
3. abs
|
|
| Tuesday August 3 2010 |
 |
| crossfit basel |
tuesday:
1. snatch on the minute: 73%x1x5, 78%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1
2. glute ham back extensions: 3 x 10
3. sit ups: 100 tota
|
|
| Monday August 2 2010 |
 |
| beauty of lucerne, switzerland |
monday:
1. back sqt: 90%x2x5 sets
2. front sqt: 70%x3x 3 sets
3. chins: 20 total
4. sit ups: 50 total
|
|
| Sunday August 1 2010 |
 |
| get my instructions? |
sunday:
rest day!
|
|
