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WOD Archive - March 2010

Wednesday March 31 2010
sage burgener at crossfit sectionals!!!
wednesday:


1.front sqt: 75%x3x5 sets

2. sn deadlifts: 100% of best clean + 10 kg x 3, +20 kg x 3

3. sn push press: 5, 5, 4, 3, 3 add weight each set

4. abs

5. chins: 20 total



Comments (0)

Tuesday March 30 2010
frog style stance
tuesday

1. snatch: work up to 60%x3 x 5 sets. work tech and speed

2. cln and jerk: work up to 60%x2x5 sets. work on tech and speed

3. abs



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Monday March 29 2010
strong finish by korean lifter. photo by jim schmitz
monday: moving into some strength work

1. back sqt: 75%x3x5 sets

2. clean pulls: 90%x3x2

3. clean deadlifts: 100% of best clean + 10 kg x 3, +20 kg x 3

4. push press: 5, 5, 4, 3, 3 add weight each set

5. abs



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Sunday March 28 2010
my mentor shedding wisdom
sunday:

go to the sectionals at crossfit so cal----ON A HARLEY!!



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Saturday March 27 2010
my strength coach!!
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single



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Friday March 26 2010
my big dog!!!
friday:

rest day



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Thursday March 25 2010
old man workout
thursday:

1. snatch: work up to 80%x1x3, 85%x1x2

2. cln and jerk: work up to 80%x1x3, 85%x1x2

3. fs: heavy single

4. abs



Comments (0)

Wednesday March 24 2010
old man workout
wednesday:

1. pwr sn+ohs: 2+3.....you control the weight x 5 sets

2. pwr cln+pp+jerk: 1+1+1 x 5 sets. you control the weight.

3. abs



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Tuesday March 23 2010
WOW
TUESDAY:

1. cleans: work up to 80%x1x5

2. rack jerks behind neck: work up to a max

3. back sqt: work up to 80%x2x6

4. back ext: 3 x 10

5. abs



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Monday March 22 2010
harley doug pushing the prowler
monday:

1. snatch: work up to 80%x1x5

2. sn balance: work up to a heavy single

3. fs: work up to a med single x 2 x 3

4. abs



Comments (0)

Sunday March 21 2010
yosemite cabin
sunday:

ride the harley day!!!



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Saturday March 20 2010
mike gray works off the ground!!
saturday:

1. snatch: work up to a max for the day.

2. cj; work up to a max for the day

3. fs: work up to a heavy single



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Friday March 19 2010
a good look at early sunrise at mikes gym
friday:

enjoy your day off



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Thursday March 18 2010
working on that finish
thursday:

1. pwr sn+ohs: work up to 65% of best snatch x 1+3x4 sets

2. pwr cln + pj+jerk: work up to 65% of best cj x 1+1+1 x 4 sets.



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Wednesday March 17 2010
coach and athlete coaching
wednesday:

1. snatch: work up to max for the day. take 85% of that weight x 1 x2, 80%x1x2

2. cln and jerk: work up to a max for the day

3. fs: heavy single. 90% of that weight x 1x2, 85%x2x3

4. abs



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Tuesday March 16 2010
look at the scoop!
tuesday:

1. pwr snatch: work up to 70% of best snatch x 2 x 5 sets

2. pwr clean + jerk: work up to 70% of best cln and jerk x 1+2 x 5 sets

3. back and abs!




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Monday March 15 2010
hard pull under the bar
monday:

1. snatch: work to a heavy single: take 90%x1, 85%x1x3

2. cln and jerk: work to a heavy single: take 90%x1, 85%x1x3

3. fs: heavy single

4. abs



Comments (0)

Sunday March 14 2010
not bad!!--don\'t forget daylight savings time!
sunday:

rest day! ride the harley!!



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Saturday March 13 2010
starting position! good work!
saturday:

1. sn: max for day

2. cln and jerk: max for the day

3. fs: heavy single



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Friday March 12 2010
tell me what is wrong with this pull??
friday:

coaching day! comment on the pull in the pix above.



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Thursday March 11 2010
nice mid thigh position
thursday:

1. cln and jerk: work up to a heavy single. take 90% of that single x 1 x 2, take 85% of that single x 1 x 3.

2. fs: heavy single.

3. ball slams x 50 total

4. box jumps: 15

5. abs



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Wednesday March 10 2010
good position below knee
wednesday:

1. snatch: work up to 75%x1x5

2. cln and jerk: work up to 75%x1x4

3. back extensions: 3 x 10

4. weighted sit ups x 25

5. chins; 15 total



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Tuesday March 9 2010
pull too vertical
tuesday:

1. snatch: work up to a heavy single. take 90% of that single x 1 x 2, take 85% of that single x 1 x 3.

2. fs: heavy single. 90% of that single x 1 x 2. 85%x2x 3.

3. box jumps: 15 total

4. abs



Comments (0)

Monday March 8 2010
flexible????
monday:

1. snatch: work up to 80%x1x5

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

3. good mornings: 3 x 5-8 reps

4. weighted sit ups x 50 reps.



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Sunday March 7 2010
2 rides for a sunday!!!
sunday:

have a YAHOO DAY!!!



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Saturday March 6 2010
sunset at mikes gym
saturday:

1. snatch: work up to a heavy single, 90% of that weight x 1, 85%x1x2

2. cln+jerk: work up to a heavy single, 90% of that weight x 1, 85%x1x2

3. abs




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Friday March 5 2010
ROCKY! 15 YR YOUNG! looking good old boy!
FRIDAY:

REST DAY!!!



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Thursday March 4 2010
FINISH!!!!
thursday:

1. fs sqt: work up to 88%x2x10

2. sn push press: 5 x 5 increase weight each set

3. RDL x 5 x 3 sets.

4. evil wheel: 30 reps



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Wednesday March 3 2010
elbow adjustment for the jerk
wednesday

1. cj: work up to 70%x1x5sets on the minute, 75%x1x5 on the minute, 80%x1x5 on the minute. 83%x1, 86%x1, 89%x1

2. cln shrug: 100%+10 kg x 5, +20 kg x 5, +30 kg x 5 take these off blocks

3. back and abs



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Tuesday March 2 2010
note the shrug under the bar!
tuesday:

1. back sqt: work up to 83%x3x10

2. fs: work up to 75%x3x5

3. push press: 5, 4, 3, 2, 1 increase weight each set

4. speed good mornings x 5 x 3 sets.

5. hanging leg raise: 30 reps



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Monday March 1 2010
national qualifier evelyn hits 93!
monday:

1. snatch: 70%x1x5sets on the minute. 75%x1x5sets on the minute. 80%x1x5sets on the minute. 83%x1, 86%x1, 89%x1

2. cj: work up to 70%x1, 75%x1, 80%x1

3. sn pull: 100%x3

4. sn pp 3, 3, 3, 3

5. back and abs



Comments (3)