Mike's Gym RSS Feed RSS Feed
 

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

Saturday December 31 2011
now where??
saturday:

1. snatch: max for day

2. cln and jerk: max for day



Comments (42)

Friday December 30 2011
this is how you stack weights
friday: day after the wedding!!! congrats to daughter sage and her new husband matt! welcome to the family matt!!!

rest day!!



Comments (24)

Thursday December 29 2011
pushing bolders on xmas ever in la
thursday:

1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!!

2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!!

3. box jumps: 25 total

4. 100 reps of any ab work that you want.



Comments (2)

Wednesday December 28 2011
fixing show me your armpits
wednesday:

1. back sets: work up to 88% x 2 x 5

2. fs: work up to 75%x3x4

3. dead hang chins x 25

4. 100 sit ups



Comments (20)

Tuesday December 27 2011
geezer style 2
Tuesday: continue for 1 more week.

1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and
technique. work full lifts. 6-7 working sets of light weight.

2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position!

3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain!

4. weighted sit ups x 50.



Comments (3)

Monday December 26 2011
geezer style!
MONDAY: possibly the last week of this cycle. maybe 1 more.

1. front sqt: work up to 88% x 2 x 5sets.

2. back set: work up to 75% x 3 x 4 sets.

3. pp: 5, 3, 1, 3, 5

4. weighted sit ups x 100 reps



Comments (74)

Sunday December 25 2011
who can do this!!??
sunday:

MERRY XMAS!!! SANTA IS LEGIT!!!



Comments (8)

Saturday December 24 2011
take off position
saturday (xmas eve)

1. snatch: max for day

2. cln and jerk: max for the day

3. fs: heavy single



Comments (9)

Friday December 23 2011
i miss my girl!!
friday:

rest day!!




Comments (2)

Thursday December 22 2011
pressing snatch balance
Thursday:

1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!!

2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!!

3. box jumps: 25 total

4. 100 reps of any ab work that you want.



Comments (2)

Wednesday December 21 2011
checking the feet!!
wednesday:

1. back sqt: work up to 85% x 3 x 6 sets.

2. front set: work up to 75% x 3 x 4 sets

3. hanging leg raises: 50 reps

4. glute ham back extensions: 3 x 10 reps



Comments (2)

Tuesday December 20 2011
ankle, knee, hip flex is legit!!
Tuesday: continue for 1 more week.

1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and
technique. work full lifts. 6-7 working sets of light weight.

2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position!

3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain!

4. weighted sit ups x 50.



Comments (13)

Monday December 19 2011
new zealand!!
MONDAY:

1. front sqt: work up to 85% x 3 x 7sets.

2. back set: work up to 75% x 3 x 4 sets.

3. pp: 5, 3, 1, 3, 5

4. weighted sit ups x 100 reps



Comments (15)

Sunday December 18 2011
boss hoss and i cannot wait to have grandkids...as long as they are like BROOKLYN!!
SUNDAY:

rest day



Comments (1)

Saturday December 17 2011
crossfit melbourne
saturday:

1. snatch: work to a heavy single. meet conditions.

2. clean and jerk: work to a heavy single. meet conditions.



Comments (2)

Friday December 16 2011
crossfit melbourne
friday:

rest day!



Comments (3)

Thursday December 15 2011
melbourne australia
Thursday:

1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!!

2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!!

3. box jumps: 25 total

4. 100 reps of any ab work that you want.



Comments (10)

Wednesday December 14 2011
many gave some, but some gave all!!!
wednesday:

1. back sqt: work up to 83% x 3 x 10 sets.

2. front set: work up to 75% x 3 x 4 sets

3. hanging leg raises: 50 reps

4. glute ham back extensions: 3 x 10 reps



Comments (10)

Tuesday December 13 2011
shrine of rememberance
tuesday: we will continue working on this stuff for another 2 wks. its all about positioning of the bar in order to explode! we want to work the positions!!!


1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight.

2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position!

3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain!

4. weighted sit ups x 50.



Comments (1)

Monday December 12 2011
from melbourne australia
MONDAY:

1. front sqt: work up to 83% x 3 x 10 sets.

2. back set: work up to 83% x 3 x 4 sets.

3. pp: 5, 3, 1, 3, 5

4. weighted sit ups x 100 reps



Comments (2)

Sunday December 11 2011
geezers rock!!
sunday:

rest day! ride the bikes!! spend time with family!!



Comments (9)

Saturday December 10 2011
beautiful sunset and colors at mikes gym!
saturday:

1. snatch: max for day

2. cln and jerk: max for the day.



Comments (22)

Friday December 9 2011
i love this saying!
friday:

rest day!



Comments (2)

Thursday December 8 2011
coaching that position of take off!!
thursday:

1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!!

2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!!

3. box jumps: 25 total

4. 100 reps of any ab work that you want.



Comments (0)

Wednesday December 7 2011
support our troops!
wednesday:

1. back sqt: work up to 80% x 3 x 10 sets.

2. front set: work up to 70% x 3 x 4 sets

3. hanging leg raises: 50 reps

4. glute ham back extensions: 3 x 10 reps



Comments (9)

Tuesday December 6 2011
start accelerating the bar!!
tuesday:


1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight.

2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position!

3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain!

4. weighted sit ups x 50.



Comments (2)

Monday December 5 2011
YUP, YUP, YUP!!
MONDAY:

1. front sqt: work up to 80% x 3 x 10 sets.

2. back set: work up to 80% x 3 x 4 sets.

3. pp: 5, 3, 1, 3, 5

4. weighted sit ups x 100 reps



Comments (2)

Sunday December 4 2011
my buddy!! only one left!!
sunday:

rest day!! last day of the crossfit oly course in melbourne australia.



Comments (1)

Saturday December 3 2011
poor man\'s dart fish to track bar path!
saturday:

1. snatch: work to a heavy single

2. cln and jerk: work to a heavy single

note: we are on a strength cycle so do not expect much.....HOWEVER...I have seen new records after working the legs so much!!! be ready!!



Comments (18)

Friday December 2 2011
morning view!
friday:

rest day



Comments (12)

Thursday December 1 2011
my coach at notre dame! a real man!!
thursday:


1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight.

2. cln and jerk: work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. concentrate of straight dip and straight drive. 6-7 working sets of light weight.



Comments (2)