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WOD Archive - July 2010

Saturday July 31 2010
deadlift!!
saturday:

1. snatch: heavy single, 85%x1x2

2. cln and jerk: heavy single, 85%x1x3

3. abs



Comments (1)

Friday July 30 2010
nice tight back
friday:

rest day! getting back from switzerland!



Comments (0)

Thursday July 29 2010
pistols!!! ugh!
thursday:

1. cln and jerk on the minute: 70%x1x5, 75%x1x5, 80%x1x5, 83%x1, 85%x1, 87%x1, 89%x1, 92%x1

2. reverse back extensions: 3 x 10

3. sit ups or knee ups or a combo: 100 total



Comments (5)

Wednesday July 28 2010
this dude is a great athlete!
wednesday:

1. front sqt: 90%x2x6
2. back sqt: 70%x2x5
3. abs



Comments (0)

Tuesday July 27 2010
xfit games
tuesday:

1. snatch on the minute: 70%x1x5, 75%x1x5, 80%x1x5, 83%x1, 85%x1, 87%x1, 89%x1, 91%x1

2. glute ham back extensions: 3 x 10

3. sit ups: 100 tota



Comments (0)

Monday July 26 2010
just a bit back!
monday:

1. back sqt: 88%x2x10 sets

2. front sqt: 70%x3x 3 sets

3. chins: 20 total

4. sit ups: 50 total



Comments (0)

Sunday July 25 2010
harley rider sage
sunday:

ride that harley!



Comments (0)

Saturday July 24 2010
more of niagra falls
saturday:

1. snatch: max for day

2. cln and jerk: max for day



Comments (0)

Friday July 23 2010
niagra falls
friday


rest day. getting ready for the crossfit oly cert in basel, switzerland



Comments (1)

Thursday July 22 2010
beautiful falls!
thursday:

1. cln and jerk on the minute: 73%x1x5, 78%x1x5, 82%x1x5

2. snatch: work up to 75%x1x5

3. reverse back extensions: 3 x 10

4. sit ups or knee ups or a combo: 100 total



Comments (0)

Wednesday July 21 2010
find da grub! caldonia, ny
wednesday:

1. front sqt: 88%x2x10
2. back sqt: 75%x3x5
3. sn deadlifts: 100%x3 +10 kg x 3 use good form
4. push press: 5 sets: 5, 4, 3, 2, 1



Comments (0)

Tuesday July 20 2010
find a workout anywhere, anyplace, anytime!
tuesday:

1. snatch on the minute: 70%x1x5, 75%x1x5, 80%x1x5

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

3. glute ham back extensions: 3 x 10

4. sit ups: 100 tota



Comments (0)

Monday July 19 2010
2 bandits riding bikes in ill.
monday:

1. back sqt: 85%x3x10 sets

2. front sqt: 70%x3x 3 sets

3. sn push press: 5 x5, 4, 3, 2, 1 increase weight ea set

4. chins: 20 total

5. sit ups: 50 total



Comments (0)

Sunday July 18 2010
teaching front sqt bar placement on shoulders
sunday:

harley day



Comments (47)

Saturday July 17 2010
teaching the front sqt
saturday:

1. snatch: heavy single, 90%x1x2, 85%x1x2

2. cln and jerk: heavy single, 90%x1, 85%x1

3. fs: heavy single



Comments (3)

Friday July 16 2010
montana beauty
friday:

rest day



Comments (0)

Thursday July 15 2010
geezer club at mikes gym
1. cln and jerk on the minute: 65%x1x5, 70%x1x5, 75%x1x5

2. snatch: work up to 75%x1x5

3. reverse back extensions: 3 x 10

4. sit ups or knee ups or a combo: 100 total



Comments (0)

Wednesday July 14 2010
workout buddies are a must!
wednesday:

1. front sqt: 85%x3x10
2. back sqt: 75%x3x5
3. sn deadlifts: 90%x3, 100%x3x2 use good form
4. push press: 5 sets: 5, 4, 3, 2, 1



Comments (0)

Tuesday July 13 2010
GEEZER-fast eddie shows his pressing form
tuesday:

1. snatch on the minute: 65%x1x5, 70%x1x5, 75%x1x5

2. cln and jerk: work up to 75%x1x5

3. glute ham back extensions: 3 x 10

4. sit ups: 100 total



Comments (1)

Monday July 12 2010
NOT USING THE HOOK GRIP IS UN-ACCEPTABLE! YAY BURPEES!
monday:

1. back sqt: 83%x3x10 sets

2. front sqt: 70%x3x 5 sets

3. push press: 5 x 5 increase weight ea set

4. chins: 25 total

5. sit ups: 50 total



Comments (0)

Sunday July 11 2010
goldwings!
sunday:

ride the gold wings!!!



Comments (0)

Saturday July 10 2010
crossfit so east and flags
saturday

1. snatch: max for day

2. cln and jerk: max for day



Comments (0)

Friday July 9 2010
on the continental divide!
friday:

rest day



Comments (0)

Thursday July 8 2010
crossfit south east in jackson, mo
thur

1. clean and jerk tech: work 20 min of singles. work tech and speed on the clean, then the jerk.

2.snatch: work up to 60%%x2x5

3. speed good morningss: 3 x 10

4. abs: 50 sit ups



Comments (0)

Wednesday July 7 2010
great coaches--gough and karchut!
wednesday:

1. front sqt: work up to 80%x3x10 sets
2. back sqt: work up ot 70%x3x5
3. sn pp: 5 x 5 work up in weight ea set
4. chins: 25 total
5. sit ups: 50 total



Comments (0)

Tuesday July 6 2010
the burgener jerk--cody man shows good form!
tuesday:

1. snatch tech: work up to 70%x2x10

2. cln and jerk tech: work up to 70%x2x10

3. back extensions: 3 x 10

4. abs: 50 sit ups



Comments (24)

Monday July 5 2010
WHO says old ladies can not lift heavy weights? ms debbie certainly can!
monday:

1. back sqt: 80%x3x10 sets

2. front sqt: 70%x3x 5 sets

3. push press: 5 x 5 increase weight ea set

4. chins: 25 total

5. sit ups: 50 total



Comments (0)

Sunday July 4 2010
my main men sam and max!
sunday:

rest day! enjoy the 4th of july!!! YAHOO! GREAT TO BE HOME!



Comments (0)

Saturday July 3 2010
sign in sheet at mikes gym!
saturday:

1. snatch: work up to a heavy single

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

3. fs: heavy single



Comments (33)

Friday July 2 2010
look at that moon at mikes gym
friday:

rest day. i should be back in so calif. by friday!



Comments (0)

Thursday July 1 2010
all national champions at mikes gym
thur

1. clean and jerk tech: work 20 min of singles. work tech and speed on the clean, then the jerk.

2.snatch: work up to 70%x1x5

3. speed good morningss: 3 x 10

4. abs: 50 sit ups



Comments (1)