Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - September 2010

Thursday September 30 2010
casey burgener working the pressing sn balance
thursday before the usaw/crossfit competitIon:

VERY BIG REST DAY




Comments (0)

Wednesday September 29 2010
my flag and proud of it!
wednesday

1. snatch: work up to 80%x1x2

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

3. pull ups x 25

4. dbl unders: 50 practice the rhythm.



Comments (0)

Tuesday September 28 2010
Tuesday

1. Snatch. Work up to 85% x1x3

2. Cj- work upmto 85% x1x2

Dbl understand x 75 reps



Comments (0)

Tuesday September 28 2010
Tuesday

1. Snatch. Work up to 85% x1x3

2. Cj- work upmto 85% x1x2

Dbl understand x 75 reps



Comments (0)

Monday September 27 2010
ec is tall and she has good position
monday:

1. snatch: work up to 90% of opener x 1. 85%x1, 80% x 1

2. cln and jerk: work up to 90% of opener x 1. 85%x1, 80% x 1

3. fs: heavy single

4. dbl unders: practice rhythm! get your tech down. see how many you can do with out missing....consistency is the key.

5. abs



Comments (0)

Sunday September 26 2010
my buddy!!!
sunday:

go on a harley ride



Comments (0)

Saturday September 25 2010
the hilary clinton run
saturday:

1. snatch: go to openers for the usaw/crossfit meet

2. cln and jerk: go to openers

amrap: cleans x 5 with 50 kg, 12 pull ups, 24 dbl unders.....1o minutes.



Comments (0)

Friday September 24 2010
OMG!
FRIDAY:

REST DAY!



Comments (0)

Thursday September 23 2010
note the bar path of these 2 great lifters
thursday:

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

2. cln and jerk: work up to 75%x1, 80%x1x2

3. dbl unders: 110 reps



Comments (0)

Wednesday September 22 2010
start them younger!
wednesday:

1. snatch: work up to 70%x1x5

2. cln and jerk: work up to 70%x1x5

rest day....slow is smooth, smooth is fast!!!

easy relaxing day!



Comments (0)

Tuesday September 21 2010
proper rack position for jerk. note the loose hands.
tuesday:

1. snatch: work up to 85%x1x5

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

3. chins + dbl unders: 6 + 24 x 6 min amrap



Comments (1)

Monday September 20 2010
edgar has lost 200 lbs!
monday:

1. snatch: work up to 75%x1x5

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

3. fs: heavy single

4. dbl unders: 100 dbl unders as fast as possible.



Comments (0)

Sunday September 19 2010
much needed rest day
sunday:

take the well deserved rest day!!



Comments (0)

Saturday September 18 2010
range of motion before strength, body wt. before barbell.
saturday: 2 more wks

1. snatch: work up to 90%x1,

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

3. amrap: 6 cleans + 12 pullups, + 24 dbl unders in 10 min. use 50 kg for cleans.



Comments (0)

Friday September 17 2010
this is the real deal! look at this attitude! GET IT!
FRIDAY:

REST!



Comments (0)

Thursday September 16 2010
strong snatch
thursday:

1. pwr sn+ohs: 1+1 work up to a medium set.

2. pwr cln+ jerk: work up to a medium set.

this is a rest day so do not over do it, back off and rest.




Comments (0)

Wednesday September 15 2010
hips above knees, shoulders ahead of bar
wednesday:

1. snatch: work up to (70%x1, 75%x1, 80%x1, 85%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1x2

2. cln and jerk: work up to (80%x1+2 jerks, 85%x1+2 jerks, 90%x1+1)2

3. fs: heavy single

4. dbl jumps x 100



Comments (0)

Tuesday September 14 2010
show me those armpits
tuesday:

1. snatch: work up to 75%x1x3, 80%x1x3

2. cln and jerk: work up to 75%x1x3, 80%x1x3

get out of the gym and rest.



Comments (0)

Monday September 13 2010
this young lady is awesome!!
monday:

1. snatch: work up to a medium heavy single....i.e. 90% or so. then back down to 85%x1x2, 80%x1x2

2. cln and jerk: work up to a medium heavy single....i.e. 90% or so. then back down to 85%x1x2, 80%x1x2

3. fs: heavy single

4. dbl unders: 100 reps



Comments (0)

Sunday September 12 2010
great finish and shrug under bar
sunday:

harley or bmw day!!



Comments (0)

Saturday September 11 2010
elbows high and outside keeps the bar close!
saturday:

1. snatch: max
2. cj: max
3. met con: amrap, 50 kg x 6 +12 pulls up + 24 dbl unders. 10 minutes. what was your total?? lbs in sn+lbs n cj+ total reps in amrap?



Comments (0)

Friday September 10 2010
shrug under the bar
friday:

go out and ride today!! i am flying rockford, ill for a oly cert



Comments (0)

Thursday September 9 2010
get tall and FINISH!
THURSDAY:

1. muscle snatch: max. no more than 6 reps total after warm up. less is better
2. sn pp+ ohs: max. same idea.
3. sn balance: beat your best sn by 10 kg +.
4. snatch: heavy single. see how high you can go.
5. abs



Comments (0)

Wednesday September 8 2010
really finish!
wednesday:

1. cln and jerk: work up to (65%x2, 70%x1+2, 75%x2+1, 70%x2, 75%x1+2, 80%x2+1, 75%x1, 80%x1, 85%x1)

2. met con: 6 cleans with 50 kg + 12 pull ups +24 dbl unders. get 4 rounds in as fast as you can.



Comments (0)

Tuesday September 7 2010
FINISH!
4 wks from competition. crossfit/usaw comp in colo springs.

tuesday:

1. snatch: work up to (65%x3, 70%x2, 75%x1, 70%x2, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1)

2. sn pull: 100%x2x2

3. fs: work up to heavy single, 90%x1x2, 85%x3x3

4. abs



Comments (0)

Monday September 6 2010
finish!!
monday:

rest day! labor day!!



Comments (0)

Sunday September 5 2010
happy faces in vancouver, bc
sunday:

rest day! ride the harley



Comments (0)

Saturday September 4 2010
in the float plane
saturday:

1. snatch: max
2. cj: max
3. met con: 6 x cleans use 60 kg + 12 chins + 24 dbl unders: amrap 10 min.



Comments (1)

Friday September 3 2010
our cruise ship seen from the air
friday:

rest day



Comments (0)

Thursday September 2 2010
view from the float plane
thursday:

1. front sqt: work up to 85%x3x6
2. back sqt: work up to 70%x3x6
3. chins x 12 + 24 dbl unders x 4 rounds.



Comments (0)

Wednesday September 1 2010
float plane landing
wed

1. barski clean: all performed from the mid thigh 75%x3x3
2. cln deadlifts: work up to 100%+20 kg x3x2 work on that position from floor
3. rack jerk behind neck: take it to a heavy singles only doing singles
4. glute ham back extensions: 3 x 10
5. abs: your choice.



Comments (0)