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| Tuesday November 30 2010 |
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| yup. jump and land in the jerk |
tuesday:
1. fs: 88%x2x7
2. bs: 78%x3x4
3. chins: 25
4. abs
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| Monday November 29 2010 |
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| jump and land in the jerk |
monday
1. 3 pos snatch: high hang, mid thigh, floor. work up to 75%x3 total reps x 5 sets
2. sn pulls: work up to 95%x3, 100%x3x2 work speed thru the middle
3. sn pp: 5, 4, 3, 3, 2. go up each set
4. glute ham back ext. 3 x 10
5. abs your choice.
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| Sunday November 28 2010 |
Sunday Rest day
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| Saturday November 27 2010 |
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| working shoulder flex |
Sat
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
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| Friday November 26 2010 |
Friday Rest day
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| Thursday November 25 2010 |
Thurs: Happy thanksgiving fr Perth Australia! Have a great day!
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| Wednesday November 24 2010 |
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| working bar path |
wednesday:
1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1x5
3. fs: work up to a heavy single
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| Tuesday November 23 2010 |
 |
| work jerk path |
tuesday:
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
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| Monday November 22 2010 |
 |
| start em young |
monday:
1. snatch: work up to 85%x1x5
2. cj: work up to 85%x1x5
3. fs: work up to a heavy single
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| Sunday November 21 2010 |
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| go for that harley ride!! |
sunday:
rest day! have a great day!!
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| Saturday November 20 2010 |
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| start em younger and younger! |
saturday:
1. snatch: max for the day
2. cj: max for the day
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| Friday November 19 2010 |
 |
| cody and rambo chillin!!! |
friday: getting ready for oly cert in sydney, australia!!
rest day!
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| Thursday November 18 2010 |
 |
| scotland friends! |
thursday:
1. bs: 85%x3x10
2. fs: 75%x3x4
3. chins: 25
4. abs
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| Wednesday November 17 2010 |
 |
| note grip width! |
1. barsk cleans: work up to 75%x3 reps all from the hang, without straps and without putting bar down.
2. rack jerks behind neck: max
3. clean deadlift to mid thigh: 100%x3, 100%+5 kg x 3, +10 kg x 3
4. reverse back ext: 3 x 10
5. hanging leg raise: 3 x 10
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| Tuesday November 16 2010 |
 |
| natalie burgener |
tuesday:
1. fs: 85%x3x10
2. bs: 78%x3x4
3. chins: 25
4. abs
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| Monday November 15 2010 |
 |
| this dude lost 200 lbs |
monday:
1.barski snatch; all 3 reps are done from the hang. no straps and no letting bar down. work up to 75%x3x5 sets.
2. sn pulls: (wrk speed thru the middle) 90%x3, 95%x3, 100%x3
3. sn pp: max out
4. back and abs=your choice.
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| Sunday November 14 2010 |
 |
| sunset beauty |
sunday
packing for australia!!! leaving tuesday! yahoo!
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| Saturday November 13 2010 |
 |
| start em young!!! |
SATURDAY:
1. snatch: work up to a heavy single
2. cj: work up to a heavy single.
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| Friday November 12 2010 |
 |
| no 3 son cody man!! |
friday:
rest day!!!
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| Thursday November 11 2010 |
 |
| no 1 son casey b |
thursday:
1. bs: 83%x3x10
2. fs: 78%x3x4
3. chins: 25
4. abs
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| Wednesday November 10 2010 |
 |
| HAPPY B\'DAY MARINES!!! |
WEDNESDAY:
1. 2 pos clean+jerk: 1 clean from floor+1 clean from mid thigh + 1 jerk: work up to 80%x2x5 rounds.
2. clean deadlift to mid thigh: 95%x3, 100%x3, 100%+5 kg x 3.
3. reverse back ext: 3 x 10
4. hanging leg raise: 3 x 10
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| Tuesday November 9 2010 |
 |
| sage burgener uses the barrow to work mental toughness as well as old time strength! |
tuesday:
1. fs: 83%x3x10
2. bs: 78%x3x4
3. chins: 25
4. abs
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| Monday November 8 2010 |
 |
| old school sqt racks with 4x4 and 5 gal buckets with cement! |
monday:
1. 2 pos snatch; 1 from floor, 1 from mid thigh. work up to 80%x2x5 sets
2. sn pulls: (wrk speed thru the middle) 90%x3, 95%x3x2
3. sn pp: 5, 4, 3, 2, 1
4. back and abs=your choice.
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| Sunday November 7 2010 |
 |
| i don\'t think chad forgets daylight savings time with this snatch!! |
sunday:
DAY LIGHT SAVINGS TIME!!! FALL BACK!!
REST DAY!
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| Saturday November 6 2010 |
 |
| F I N I S H!!!!! |
SATURDAY
1 snatch: max for the day
2. cln and jerk: max for the day
3. fs: heavy single
cool down!! stretch, jacuzzi!!
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| Friday November 5 2010 |
 |
| i want this dog!! |
friday:
rest day!
traveling to scottsdale crossfit for a oly cert this weekend!!
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| Thursday November 4 2010 |
 |
| coach sam!!! |
thursday
1. bs: 80%x3x10
2. fs: 75%x3x3
3. chins; 30
4. ball slams x 50
5. abs: 100 reps
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| Wednesday November 3 2010 |
 |
| coach amanda helping at the crossfit oly cert in ft. lauderdale |
wednesday:
1. 3 pos clean+jerk: work up to 70%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
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| Tuesday November 2 2010 |
 |
| crossfit west santa cruz |
tuesday:
1. fs: 80%x3x10
2. bs: 75%x3x3
3. chins: 25
4. abs
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| Monday November 1 2010 |
 |
| coach danny coaches at the crossfit oly cert in ft. lauderdale |
monday 5th wk of this cycle
1. 3 pos snatch: high hang, mid thigh, floor. work up to 70%x3 total reps x 5 sets
2. sn pulls: work up to 90%x3, 95%x3, 100%x3
3. sn pp: 5, 4, 3, 3, 3
4. glute ham back ext. 3 x 10
5. abs your choice.
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