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WOD Archive - May 2010

Monday May 31 2010
Monday

Memorial day! No workout today. Enjoy the day.



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Monday May 31 2010
Monday

Memorial day! No workout today. Enjoy the day.



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Sunday May 30 2010
owlets
enjoy your 3 day weekend!!




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Saturday May 29 2010
all lady workshop by rx stars
saturday:

max day!! go for it!!

sn: max

cln and jerk: max



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Friday May 28 2010
coach edgar and the lady tire flippers
friday:

rest day. get ready for saturday



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Thursday May 27 2010
team tire flips
thursday:

1. snatch: work up to 70%x1x4 work speed and tech

2. cln and jerk: work up to 70%x1x4 work speed and tech.



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Wednesday May 26 2010
overhead pos by an olympian
wednesday

1. snatch: work up to 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1, 85%x1, 80%x1

2. cln and jerk: work up to 90%x1, 85%x1x2, 80%x1x2

3. fs: heavy single



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Tuesday May 25 2010
casey b rack jerks 205 kg!
tuesday:

1. snatch: work up to 80%x1x5

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



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Monday May 24 2010
proper starting position
monday: 3 wks out from the national championships in peoria, ill.

1. snatch: work up to (75%x1, 80%x1 85%x1)3

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

3. fs: work up to a heavy single, 90%x1x2, 85%x1x2



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Sunday May 23 2010
this was edgar who was 400+ lbs....now edgar is under 280!! wow!
sunday:

harley day!



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Saturday May 22 2010
note that this is really the first part of the burgener warm up and why we use it as a drill.
saturday: meet conditions. 6 lifts after warm ups

1. snatch: max

2. cln and jerk: max



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Friday May 21 2010
grotto at notre dame
friday:

rest day



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Thursday May 20 2010
the hamstring with bands finish
thursday:

1. cln and jerk: work up to 85%x1x5

2. cln pull: 100%x3 x 2

3. rdl: 3 x 5 reps you choose weight

4. abs



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Wednesday May 19 2010
working weaknesses
wednesday:

1. muscle snatch--heavy single, not max
2. sn balance: beat your best snatch
3. snatch: work up to 80%x1x3
4. fs: heavy single
5. abs



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Tuesday May 18 2010
oly lifter and crossfit athlete
tuesday:

1. snatch: work up to: (75%x1, 80%x1, 85%x1)3

2. cln and jerk: same as snatch

3. fs: heavy single

4. abs



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Monday May 17 2010
teaching bar placement
monday:

1. pwr sn+ snatch: work up to 85% of pwr sn x 1 + 1 of snatch x 5 sets.

2. pwr cln + jerk: work up to 85% of pwr cln x 1+1 x 5 sets

3. fs: work up to a heavy single

4. abs



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Sunday May 16 2010
josh showing off his power
sunday

harley day!! ride em!!



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Saturday May 15 2010
swest regionals
saturday:

1. snatch: work up to max for the day

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

3. fs: heavy single



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Friday May 14 2010
fr lange reunion
friday:

rest day



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Thursday May 13 2010
sowest xfit regionals
thursday:

1. cln and jerk: work up to a heavy single, 90%x1x2, 85%x1x2, 80%x1x2

2. snatch: work up to 80%x1x5

3. back and abs



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Wednesday May 12 2010
ms sage after a tough workout at xfit so west regionals.
wednesday:

1. snatch: work up to a heavy single, 90%x1x2, 85%x1x2, 80%x1x2

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

3. fs: heavy single, 90%x1, 85%x2x2

4. abs



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Tuesday May 11 2010
had a great comeback meet this past wkend! 94/105. not bad for this olympian!
tuesday:

1. pwr snatch: work up to 85% of best pwr sn x 1 x 5 sets

2. pwr cln+ jerk: work up to 85% of best pwr cln x 1+1 jerk x 5 sets

3. back and abs your choice.



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Monday May 10 2010
looking good.
monday:

1. snatch: work up to 80%x1x5

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

3. fs: heavy single




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Sunday May 9 2010
my strength coach\'s reunion at notre dame last wkend
sunday:

rest day

ride the bmw today!!



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Saturday May 8 2010
look at my niece doing the burgener warm up!!
saturday:

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single



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Friday May 7 2010
fast eddie!
friday:

getting ready for the xfit regionals!!! good luck competitors!

ride that harley day as well!!



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Thursday May 6 2010
15 yr old gym dog!
thursday:

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1x5

3. fs: heavy single, 90%x2, 85%x2

4. abs



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Wednesday May 5 2010
coach ara
wednesday:

1. muscle snatch: max

2. sn balance: work up to 100% snatch +5-10 kg

3. rack jerks bnk: work up to 100%+ 5-10 kg

4 chins: 25

5. abs



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Tuesday May 4 2010
old time db\'s used at notre dame in the 60\'s
tuesday:

1. snatch: work up to 80%x1x5

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

3. abs



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Monday May 3 2010
here is my OTHER GIRL!
monday: starting of a competitive cycle

1. snatch: work up to a medium heavy single....not a max. then 90% of that x 1 x 2, 85%x1x2, 80%x1x2

2. cln and jerk: same as above

3. fs: heavy single

4. abs



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Sunday May 2 2010
cherry point oly cert
sunday:

rest day//harley day//YAHOO DAY!!



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Saturday May 1 2010
coach cj stockel rocks!
saturday:

1. snatch: work it like a meet--max

2. cln and jerk: work it like a meet--max

3. fs: heavy single



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