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WOD Archive - June 2011

Thursday June 30 2011
when one does not finish!!
thursday:

1. pwr cln+push jerk+jerk: 1+1+1 x 5 sets. you select the weight. all cleans must be pwr cleans.

2. good mornings: 3 x 5 reps

3. weighted sit ups x 100



Comments (0)

Wednesday June 29 2011
speed, power, passion, determination=josh everett!
wednesday


1. front sqt:: 6 sets of 2 reps with 90%

2. box jumps: after each set of front squats do a set of box jumps x 3 reps.

3. cln halting deadlifts: bring bar to mid thigh and pause. on 3rd rep explode up with vertical hips. choose your weight carefully....do 3 sets of 3.

4. pp: 3 x 3

5. weighted sit ups x 100 reps



Comments (3)

Tuesday June 28 2011
a young sage
tuesday: tech day

1. pwr sn+ohs: 1+3 x 5 sets. this will be with about 75% of best snatch.

2. snatch balance: heavy single

3. strick pull ups x 25 total

4. weighted sit ups x 100



Comments (2)

Monday June 27 2011
work that shoulder flexibility
monday:


1. back sqt:: 6 sets of 2 reps with 88%

2. snatch pulls while standing on a 2" block: 90%x3x3

3. sn pp: 5, 4, 3, 2, 1

4. weighted sit ups x 100 reps

5. reverse back extensions: use weight if you can: 3 x 10



Comments (0)

Sunday June 26 2011
improvise, adapt, overcome
sunday: day 2 of oly course in padova, italy

rest day for sure!!



Comments (0)

Saturday June 25 2011
pulling the body down and around the bar even on the split snatch.
saturday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5



Comments (0)

Friday June 24 2011
the flag flies
friday:

rest day!



Comments (0)

Thursday June 23 2011
great looking jerk by james
thursday:

1. clean and jerk: work up to 60% x 1 on the minute for 10 minutes

2. weighted sit ups x 100

3. kipping pull ups x 50



Comments (0)

Wednesday June 22 2011
proper starting position
wednesday


1. front sqt:: 6 sets of 2 reps with 88%

2. box jumps: after each set of front squats do a set of box jumps x 5 reps.

3. clean pull: 100%x2x2

4. cln halting deadlifts: bring bar to mid thigh and pause. on 3rd rep explode up with vertical hips. choose your weight carefully....do 3 sets of 3.

5. pp: 5, 4, 3, 2.

6. weighted sit ups x 100 reps



Comments (3)

Tuesday June 21 2011
general physical skills
tuesday: tech day

1. snatch: work up to 60%x1 on the minute for 10 min.

2. strick pull ups x 25 total

3. weighted sit ups x 100



Comments (0)

Monday June 20 2011
proper rack position. even for geezers
monday:


1. back sqt:: 10 sets of 3 reps with 85%

2. snatch deadlif 100%x3 +10 kg x 3.

3. sn pp: 5, 4, 3, 2, 1

4. weighted sit ups x 100 reps

5. reverse back extensions: use weight if you can: 3 x 10



Comments (103)

Sunday June 19 2011
my life!!! YAHOO!
sunday:

rest day! today i leave for italy and a cert in padova next weekend!! WOW!!



Comments (19)

Saturday June 18 2011
erin works flexibility
saturday

1. snatch: work up to a medium single

2. cj: work up to a medium single

3. weighted abs: 100 reps



Comments (0)

Friday June 17 2011
ennis montana!
friday:

rest day!



Comments (0)

Thursday June 16 2011
casey b==heavy snatch
thursday


1. cln and jerk: (75%x1, 80%x1, 85%x1)3 waves

2. snatch balance: work up to heavy single.

3. box jumps: 25 total

4. dead hang chins: 25

5. weighted sit ups: 100



Comments (0)

Wednesday June 15 2011
baseball athletes work xfit!
wednesday


1. front sqt:: 6 sets of 2 reps with 85%

2. box jumps: after each set of front squats do a set of box jumps x 5 reps.

3. clean pull: 95%x3, 100%x2

4. cln halting deadlifts: bring bar to mid thigh and pause. on 3rd rep explode up with vertical hips. choose your weight carefully....do 3 sets of 3.

5. pp: 5, 4, 3, 3, 3

6. weighted sit ups x 100 reps



Comments (5)

Tuesday June 14 2011
annie practices the jerk
tuesday:

1. snatch: wave training for speed and technique: work up to 65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1

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

3. weighted sit ups: 100

4. strict chin ups: 25



Comments (3)

Monday June 13 2011
a champion!
monday:


1. back sqt:: 10 sets of 3 reps with 83%

2. snatch pull: 95%x3x3

3. sn pp: 5, 4, 3, 3, 3

4. weighted sit ups x 100 reps

5. reverse back extensions: use weight if you can: 3 x 10



Comments (0)

Sunday June 12 2011
another beautiful sunset at mikes gym
sunday:

ride the harley or bmw day!!



Comments (0)

Saturday June 11 2011
improvise, adapt, overcome!
saturday:

1. snatch: work up to 80%x1x5

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

3. fs: heavy single



Comments (0)

Friday June 10 2011
sunset at mikes gym
friday:

take a day off



Comments (0)

Thursday June 9 2011
the lift off!
thursday

1. snatch: (70%x1, 75%x1, 80%x1)3 waves

2. cln and jerk: (70%x1, 75%x1, 80%x1)3 waves

3. box jumps: 25 total

4. dead hang chins: 25

5. weighted sit ups: 100



Comments (0)

Wednesday June 8 2011
our warriors!
wednesday


1. front sqt:: 10 sets of 3 reps with 80%

2. clean pull: 95%x3x2

3. cln deadlifts: 100% +5 kg x 3x2

4. pp: 5, 4, 3, 3, 3

5. weighted sit ups x 100 reps



Comments (3)

Tuesday June 7 2011
crossfit relentless
tuesday:

1. snatch: wave training for speed and technique: work up to 60%x3, 65%x2, 70%x1, 65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1

2. cln and jerk: same as snatch

3. weighted sit ups: 100

4. strict chin ups: 25



Comments (0)

Monday June 6 2011
pulling under the bar with elbows high and out keeps bar close
monday:


1. back sqt:: 10 sets of 3 reps with 80%

2. snatch pull: 95%x3x2

3. sn deadlifts: 100%x3, +5 kg x 3

4. sn pp: 5, 4, 3, 3, 3

5. weighted sit ups x 100 reps



Comments (0)

Sunday June 5 2011
chalk the feet to work on the 1st fundamental of teaching: stance!
sunday:

rest day! harley day!!



Comments (81)

Saturday June 4 2011
boss hoss snatching a tree!
saturday:

1. snatch: work up to about 80%x1x3

2. cln and jerk: same as snatch.

3. fs: heavy single



Comments (4)

Friday June 3 2011
proper starting position
friday:

rest day



Comments (0)

Thursday June 2 2011
this is a great finish!
thursday

1. front sqt:: 10 sets of 3 reps with 70%

2. clean pull: 90%x3, 95%x3

3. cln deadlifts: 100%x3, +5 kg x 3

4. pp: 5, 4, 3, 3, 3

5. weighted push ups x 100 reps



Comments (48)

Wednesday June 1 2011
back foot hits first!
wednesday:

1. snatch technique: work up to 60%x2x5

2. cln and jerk technique: work up to 60%x2+2 x 5 sets

in these workouts i want speed and technique emphasized!!



Comments (5)