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WOD Archive - April 2011

Saturday April 30 2011
geezer workout kicked howard\'s ba-tootie!
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (2)

Friday April 29 2011
beautiful day in bonsall
friday:

rest day



Comments (2)

Thursday April 28 2011
start em young!
THURSDAY


1. bs: work up to a heavy single. 90%x2, 85%x2, 80% x failure

2. fs: work up to a heavy single.

3. abs:

4. chins: 30 total



Comments (32)

Wednesday April 27 2011
staying over the bar and staying back!
wednesday:

1. 2 pos cleans: work up to 85% for 5 sets.

2. rack jerks behind neck: 5 sets x 1 rep after warm up...work on speed and footwork.

3. clean pulls 95%x3x2

4. clean halting deadlifts: 100%x3, +10 kg x3 (bring bar to mid thigh and pause. lower weight down 1 " from ground bring back to mid thigh....on the 3rd and final rep, explode upward.)

5. abs: 75 total reps

6. chins: 25 total



Comments (16)

Tuesday April 26 2011
erin practicing what she preaches!
tuesday:

1. fs: work up to a heavy single. 90%x2, 85%x2, 80%x failure!

2. bs: work up to a heavy single.

3. abs:

4. chins: 30 total



Comments (6)

Monday April 25 2011
iceland annie working mobility
monday:

1. 2 pos snatch: work up to 85%x2...that would be 1 from floor, 1 from mid thigh, x5 sets

2. sn pulls: 95%x3x2

3. sn deadlifts: 100%x3+10 kg

4. sn pp: 5, 4, 3, 2 (add weight ea set)

5. abs

6. chins: 25



Comments (26)

Sunday April 24 2011
the geezer workout!
sunday: HAPPY EASTER! CELEBRATE!

rest day! family day!!!



Comments (1)

Saturday April 23 2011
ara parseghian\'s motto!!
saturday:

1. snatch: work up to 90%x1, 85%x1x3, 80%x1x3

2. cln and jerk: work up to 90%x1, 85%x1x3, 80%x1x3

3. fs: heavy single

4. chins: 25

5. good mornings: 3 x 5

6. abs: 50 reps



Comments (1)

Friday April 22 2011
rules for living!
friday


rest day!



Comments (3)

Thursday April 21 2011
WE ARE-----ND! WE ARE---ND!
THURSDAY


1. bs: work up to a heavy single. 90%x2x3, 85%x2x3

2. fs: work up to a heavy single.

3. abs:

4. chins: 30 total



Comments (4)

Wednesday April 20 2011
dedicated to all american jim seymore who lost his battle with cancer!
wednesday:

1. 3 pos cleans: work up to 75% for 5 sets.

2. rack jerks behind neck: work up to a heavy single

3. clean pulls: 90%x3x2, 95%x3

4. clean deadlifts: 100%x3, +10 kg x3

5. abs: 75 total reps

6. chins: 25 total



Comments (10)

Tuesday April 19 2011
tired boys are good boys!
tuesday:

1. fs: work up to a heavy single. 90%x2x3, 85%x2x3

2. bs: work up to a heavy single.

3. abs:

4. chins: 30 total



Comments (5)

Monday April 18 2011
this is what i am talking about!!!
monday:

1. 3 pos snatch: work up to 75%x3...that would be 1 from floor, 1 from mid thigh, 1 from high hang or pocket area. perform 5 sets.

2. sn pulls: 90%x3x2

3. sn deadlifts: 100%x3

4. sn pp: 5, 4, 3, 2 (add weight ea set)

5. abs

6. chins: 25



Comments (45)

Sunday April 17 2011
beautiful compound
sunday:

rest day...have a great day!




Comments (1)

Saturday April 16 2011
burgener compound
saturday:

1. snatch: max day

2. cj: max day

3. fs: heavy single

4. abs



Comments (1)

Friday April 15 2011
burgener sign
friday:

rest day



Comments (1)

Thursday April 14 2011
national forest in newburg, mo
thursday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. fs: heavy single. 90% of that single x 2x3

4. abs



Comments (2)

Wednesday April 13 2011
burgener compound n mo.
wednesday:

1. snatch clusters: 70%x1x5 on the minute. 75%x1x5 on the minute. 80%x1x5 on the minute. that means 1 single on the minute for 15 minute.

2. sn pulls: 95%x3, 100%x3

3. sn deadlifts: 100%+10 kg x 3x2sets

4. sn balance+ohs: work up to a heavy single and after each rep do 1 ohs. so its 1+1. 1 sn balance and 1 ohs.

5. chin ups: 25 total

6. abs



Comments (5)

Tuesday April 12 2011
important xfit message
tuesday:

1. snatch: work up to 80%x1x5

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



Comments (2)

Monday April 11 2011
CROSSFIT
monday

1. front sqt: work to a heavy single

rest 15 minutes

2. snatch: work up to 85%x1x5

rest 15 minutes

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

rest 15 minutes

4. front sqt: work up to a heavy single.



Comments (12)

Sunday April 10 2011
correction for the pelvic tilt!
sunday:

harley day!!



Comments (20)

Saturday April 9 2011
who are these guys??
saturday:

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single



Comments (1)

Friday April 8 2011
sparton row!
friday:

rest day



Comments (1)

Thursday April 7 2011
pelvic tilt!
thursday:

1. muscle snatch: max, get there as fast as you can.

2. sn pp+ ohs: max, 1+1, get there in as few sets as you can....but be safe and warmed up.

3. sn balance: beat the sn pp+ohs--max for the day....again...get there in as few sets as you can.

4. snatch: heavy single. many times a pr, but not always.

5. abs--your choice.



Comments (2)

Wednesday April 6 2011
drag that sucker!
wednesday:

1. fs: heavy single

2. snatch: 80%x1x5

3. cln and jerk: 80%x1x5

4. good mornings: 3 x 4-5 reps, you choose the weight

5. chins: 20 total

6. abs



Comments (9)

Tuesday April 5 2011
starting pos for long legs
tuesday:

1. fs- heavy single, 90%x1x2, 85%x2x2

2. snatch: work up to 85%x1x5

3. cj: work up to 85%x1x5

4. fs: heavy single

5. chins: 50 total



Comments (19)

Monday April 4 2011
rear foot hits first!
monday

1. front sqt: work to a heavy single

rest 15 minutes

2. pwr snatch + ohs: work up to 75% of best snatch, this should be about 85-90% of best pwr snatch: i want speed, and overhead bottom strength built here. lets do 3-5 sets with this weight. do 1 + 2 for 3-5 sets. that is 1 pwr snatch + 2 ohs.

rest 15 minutes

3. pwr cln + pj + jerk: we need to work our drive on the jerk here as well as our finish. our clean has been looking pretty good so we do not worry so much about that. work up to 75% of best clean for the pwr clean...then pwr clean the wt. then power jerk the wt. then jerk the wt. written like this: 75% x 1 +1 +1. do 3-5 sets.

rest 15 minutes

4. back sqt: work up to a heavy single.




Comments (5)

Sunday April 3 2011
wall climbs
sunday:

rest day! enjoy the time getting the body recovered!



Comments (0)

Saturday April 2 2011
box jumps for explosion
saturday

1. snatch: heavy single. not max, not pr, but heavy....

2. cj: heavy single

3. fs: heavy single



Comments (0)

Friday April 1 2011
so the gal asked me if i wanted a beer. i said nope...gave alcohol up for lent. she said why not give up cokes?? omg!
friday


rest day



Comments (61)