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WOD Archive - December 2010

Friday December 31 2010
jingle bell dog!!
friday:

new years eve!! enjoy the night, BUT BE CAREFUL!!! we want you back for 1 jan, 2011!!!



Comments (3)

Thursday December 30 2010
this is tough!!!
thursday:

1. snatch: work up to 80%x1x5

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

3. fs: heavy single



Comments (3)

Wednesday December 29 2010
the uncle jim\'s pancake eaters!!
wednesday:

1. pwr snatch: take off best pwr snatch or 80% of best snatch as your 100%.
work up to 75%x2, 80%x2, 85%x2, 90%x1 (remember this is off your best pwr sn or 80% of best snatch as 100%).

2. pwr cln+jerk: take off best pwr cln. work up to (75%x1, 80%x1, 85%x1)2

3. fs: work up heavy wt. then 90% of that weight x 1, 85% of that wt x 2 x 3.



Comments (42)

Tuesday December 28 2010
pushing a heavy weight
tuesday:

1. fs: work up to 90%+x1

2. cln and jerk: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1

3. cln pulls: 90%x3, 95%x3

4. halting deadlifts: 100%x3x2

5. abs




Comments (7)

Monday December 27 2010
224 cln and jerk
monday:

1. fs: work up to 90%x1

2. snatch: work up to 70%x3, 75%x2, 80%x1, 75%x2, 80%x1, 85%x1, 75%x2x2

3. sn pull: work up to 90%x3, 95%x2x2

4. sn deadlift: work up to 100%x3x2

5. abs



Comments (8)

Sunday December 26 2010
LOVE THIS!!
sunday:

day after xmas!!

have a blessed day!



Comments (2)

Saturday December 25 2010
my buddy says to have a very merry xmas and to enjoy the day with family and friends.
MERRY XMAS!!!!

REST DAY!



Comments (2)

Friday December 24 2010
coming off ground in jerk = increase in speed
friday:

rest day....get ready for xmas!!



Comments (5)

Thursday December 23 2010
start em young!!
thursday:

1. pwr snatch: work up to 80% of best snatch x 1

2. pwr cln+jerk: work up to 80% of best clean x 1+1

3. back and abs your choice.

you all have a great xmas!! last workout of the week.



Comments (6)

Wednesday December 22 2010
xfit santa cruz west
wednesday:

1. snatch: work up to (80%x1, 85%x1, 90%x1)2

2. cj: work up to 80%x1, 85%x1, 75%x1, 80%x1, 85%x1, 90%x1

3. fs: heavy single



Comments (2)

Tuesday December 21 2010
remember to shrug body down and around bar
tuesday:

1. pwr snatch: work up to 80% of best pwr snatch x 1 x 5

2. pwr cln+ jerk: work up to 80% of best pwr cln x 1+1 x 5

3. seated good mornings: 3 x 5



Comments (9)

Monday December 20 2010
bring back the lift!
last week of this cycle. enjoy it.

1. snatch: work up to 85%x1x5

2. cj: work up to 85%x1+1x5

3. fs: work up to a heavy single.



Comments (4)

Sunday December 19 2010
check this position
sunday:

rest day! i would ride the harley but i am in missouri where it is colder than heck!!!



Comments (2)

Saturday December 18 2010
josh everett shows a good rack before the jerk
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

these are not max, but heavy. you will know when its heavy.



Comments (33)

Friday December 17 2010
burgener barrel for core
friday: on our way to missouri for niece wedding!!! YAHOO!

REST DAY!



Comments (2)

Thursday December 16 2010
yay burpees!!!
hursday:

1. bs: 95%x1, 90%x1, 85%x2x2
2. fs: 70%x3x3
3. chins: 25
4. abs



Comments (17)

Wednesday December 15 2010
i see a pelvic tilt
wednesday

1. barski cleans: all from mid thigh x 3 reps> work up to 80%x3x5

2.rack jerks behind neck: max

3. seated good mornings: 5, 4, 3, 3, 3,

4. abs: your call.



Comments (1)

Tuesday December 14 2010
excellent finish by matt
tuesday:


1. fs: 95%x1x2, 90%x1, 85%x2x2
2. bs: 70%x3x3
3. chins: 25
4. abs



Comments (19)

Monday December 13 2010
check that back angle
monday:

1. barski snatch: 3 snatches from mid thigh, no straps. work up to 80% x 3 x 5

2. sn pull: work up to 90%x3, 95%x3

3. sn deadlift: work up to 100%+5 kg x 3, +10 kg x 3.

3. sn pp: 5, 4, 3, 3, 3

4. reverse back extension; 3 x 10 reps. pause at top.

5. abs: your call.



Comments (27)

Sunday December 12 2010
good foot position for the jerk
sunday:

harley day!! ride that suckka!!



Comments (3)

Saturday December 11 2010
continue to make corrections
saturday:

1. snatch: work up to a heavy single, then 85% of that weight x 1 x 2, 80% x 1 x 2

2. cln and jerk: work up to a heavy single.

3. fs: work up to a heavy single



Comments (2)

Friday December 10 2010
making corrections
friday:

rest day



Comments (4)

Thursday December 9 2010
teaching the jerk
thursday:

1. bs: 90%x2x3
2. fs: 78%x3x4
3. chins: 25
4. abs



Comments (1)

Wednesday December 8 2010
group teaching
wednesday

1. 2 pos cln+jerk: floor, mid thigh: work up to 85%x2+1x5

2. clean pwr shrugs to work speed thru middle : work up to 100%x5, 100%+5 kg x 5, 100%+10 kg x 5

3. seated good mornings: 5, 4, 3, 3, 3,

4. abs: your call.



Comments (15)

Tuesday December 7 2010
teaching footwork
tuesday:


1. fs: 90%x2x3
2. bs: 78%x3x4
3. chins: 25
4. abs



Comments (23)

Monday December 6 2010
checking back angle
monday:

1. 2 pos snatch: floor, mid thigh: work up to 85%x2x5

2. sn deadlifts: work position here: work up to 95%x3, 100%x3, 100%+5 kg x 3.

3. sn pp: 5, 4, 3, 3, 3

4. good mornings: 5, 4, 3, 3, 3,

5. abs: your call.



Comments (4)

Sunday December 5 2010
learning where to place bar
sunday:

rest day!!



Comments (1)

Saturday December 4 2010
get to this range of motion
saturday:

1. snatch: max day

2. cj: max day



Comments (1)

Friday December 3 2010
pockets!
friday:

rest day



Comments (0)

Thursday December 2 2010
look at the flex in these bars
1. bs: 88%x2x7
2. fs: 78%x3x4
3. chins: 25
4. abs



Comments (3)

Wednesday December 1 2010
check that back angle
wednesday:

1. 3 pos clean+jerk: work up to 75%x1+1 (floor, mid thigh, high hang)+jerk x 5 sets
2. clean deadlift for position: work up to 95%x3, 100%x3x2
3. back extension: 3 x 10 on glute ham bench
4. abs



Comments (1)