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WOD Archive - September 2011

Friday September 30 2011
beautiful pix shows its time for rest day!
friday:

rest day! take advantage of this day.



Comments (1)

Thursday September 29 2011
notre dame réunion game!!
thursday:

1. muscle snatch: max

2. sn pp+ohs: max

3. sn balance: max

4. snatch: work to a heavy single.

the first 3 exercises minimal reps should be used. make sure the body is warm, but spend little time with reps. perform singles and get to the heavy sets asap.

many times max's in all the exercises are achieved.



Comments (3)

Wednesday September 28 2011
fast eddie works with the geezers at notre dame
wednesday:

1. pwr snatch+hang pwr snatch: work speed here. work up to 80% of best pwr snatch and do 1 from floor and one from mid thigh for 5 sets.


2. pwr clean+hang pwr clean+jerk: work up to 80% of best pwr clean and do 1+1+1. 1 pwr clean+1 hang pwr clean+1 jerk. do 5 work sets.

3. weighted sit ups x 100.



Comments (5)

Tuesday September 27 2011
burgener bar at notre dame wt. room
tuesday:

1. clean+pp+jerk: work up to 80% and do 1+1+1 ( 1 clean+1 pp+1jerk) when you fair with the pp just do cln and jerks: complete 5 working sets.

2. cleans deadlift for position: 100% of clean: deadlift bar to 1" above knee....pause....then stand. add wt. each set...do 3 sets but make sure your position from the floor to the 1" above knee that i call (take off position) is maintained.

3. bs: work up to a heavy single: then 90% of that single x 1. then 85% of that single x 2 x 3 sets.

4. box jumps: 25 total

5 weighted sit ups x 100 total.



Comments (18)

Monday September 26 2011
who is this couple and when?
monday:

1. snatch: work up to 80% x 1 x 5

2. sn power shrugs: take wt from rack and use straps. start with 100% of snatch: do high hang dip and drives (ankle, knee, hip extension and shoulder elevation. this is really the first part of the burgener warm up. do 5 reps and add 10 kg each set working 5 sets x 5 reps. you will be able to go heavy with this exercise but remember to: FINISH!!

3. fs: heavy single, then 90%x1, 85%x2x2

4. chins: 25 dead hang

5. abs: 100 sit ups using weight!



Comments (1)

Sunday September 25 2011
touchdown jesus!!
sunday:

harley day!!



Comments (15)

Saturday September 24 2011
knute rockne
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single



Comments (7)

Friday September 23 2011
geezer training and bragging rights at notre dame
friday:

rest day

on my way to crossfit atlanta for a crossfit training course



Comments (2)

Thursday September 22 2011
good starting position for a 63 yr old geezer
thursday:

1. muscle snatch: max

2. sn pp+ ohs: max

3. sn balance: max

4. snatch: heavy single.

5. good mornings: 4 x 5 reps...practice staying way back with back arched.

6. 100 sit ups



Comments (2)

Wednesday September 21 2011
burgener bar at notre dame
wednesday:

1. front sqt: heavy single, then 90% of that single x 1 x 2, 85% x 2 x 3

2. back set: 5 x 3 with 80%

3. abs: 100 reps total of any exercises you want to combine.



Comments (5)

Tuesday September 20 2011
nd msu game
tuesday

1. cln pulls + clean. work up to 80% x 1 cln pull + 1 cln x 5 se
2. cln pull: work up to 100%x3

3. cln deadlift for position: slow is smooth...bring bar to just above knees....pause....then stand. work up to 100%x2, +15 kg x 2

4. rk jerks bnk: go up to a heavy single.

5. good mornings: 3 x 5 practice staying back. you determine the weight.

6. abs: 100 sit ups using weight!



Comments (1)

Monday September 19 2011
my new ride
monday:

1. sn pulls + snatch: work up to 80% x 2 sn pulls + 1 snatch x 5 sets.

2. sn deadlift for position: slow is smooth...bring bar to just above knees....pause....then stand. work up to 100%x3, +15kg x 3

3. fs: heavy single, then 90%x1, 85%x2x2

4. chins: 25 dead hang

5. abs: 100 sit ups using weight!



Comments (23)

Sunday September 18 2011
MY SQUEEZE OF 35 YEARS!!
sunday: heading home from notre dame!!

rest day!!



Comments (1)

Saturday September 17 2011
jerk that weight girl!!
saturday---GO IRISH!!!

1. snatch: heavy single, then 90% of that weight x 1, 85% x1 x 3 sets

2. cln and jerk: heavy single, then 90% of that weight x 1+1, then 85% x 1+1x3 sets.

3. fs: heavy single.



Comments (1)

Friday September 16 2011
i am dropping in to notre dame stadium today
friday: i will be at notre dame for the 1966 national championship reunion!!

gonna be a great weekend.

you guys rest up for me!!



Comments (1)

Thursday September 15 2011
note feet and traps
thursday:

1. muscle snatch: max

2. sn pp+ ohs: max

3. sn balance: max

4. snatch: heavy single.

5. good mornings: 4 x 5 reps...practice staying way back with back arched.



Comments (2)

Wednesday September 14 2011
first pull below knees
wednesday:

1. front sqt: 5 x 3 with 80% that would be 5 sets of 3 reps

2. back set: 5 x 3 with 80%

3. abs: 100 reps total of any exercises you want to combine.



Comments (2)

Tuesday September 13 2011
pulling under
tuesday

1. cln pulls + clean. work up to 75% x 2 cln pulls + 1 clnx 5 se
2. cln pull: work up to 100%x3

3. cln deadlift for position: slow is smooth...bring bar to just above knees....pause....then stand. work up to 100%x2, +10 kg x 2

4. pp+pj+jerk: 1+1+1...work up until you can no longer pp. work speed on the jerk

5. good mornings: 3 x 5 practice staying back. you determine the weight.

6. abs: 100 sit ups using weight!



Comments (1)

Monday September 12 2011
the biggest sin!!
monday:

1. sn pulls + snatch: work up to 75% x 2 sn pulls + 1 snatch x 5 sets.

2. sn pull: work up to 100%x3x2

3. sn deadlift for position: slow is smooth...bring bar to just above knees....pause....then stand. work up to 100%x3, +10 kg x 3

4. fs: heavy single

5. chins: 25 dead hang

6. abs: 100 sit ups using weight!



Comments (5)

Sunday September 11 2011
pull down and around the bar
sunday:

ride the harley day!! or the bmw day!!!



Comments (1)

Saturday September 10 2011
SHOW ME THE ARM PITS
saturday:

1. snatch: max day

2. cln and jerk: max day

3. front sqt: heavy single



Comments (5)

Friday September 9 2011
A I R B O R N E!!!!
FRIDAY:

REST



Comments (1)

Thursday September 8 2011
note bar path variations
thursday:

1. muscle snatch: max in few reps

2. sn pp+ ohs: max in few reps

3. sn balance: max in few reps

4. snatch: work up to a heavy snatch x 1.

5. back sqt: heavy single



Comments (2)

Wednesday September 7 2011
use bands to strengthen the squat
wednesday


1. cln pulls + clean. work up to 70% x 2 cln pulls + 1 clnx 5 se
2. cln pull: work up to 95%x3, 100%x3

3. cln deadlift for position: slow is smooth...bring bar to just above knees....pause....then stand. work up to 100%x3, +10 kg x 3

4. pp+pj+jerk: 1+1+1...work up until you can no longer pp. work speed on the jerk

5. good mornings: 3 x 5 practice staying back. you determine the weight.

6. abs: 100 sit ups using weight!



Comments (2)

Tuesday September 6 2011
a very young sage
tuesday:

1. sn pulls + snatch: work up to 70% x 2 sn pulls + 1 snatch x 5 sets.

2. sn pull: work up to 95%x3, 100%x3

3. sn deadlift for position: slow is smooth...bring bar to just above knees....pause....then stand. work up to 100%x3, +10 kg x 3

4. fs: heavy single

5. chins: 25 dead hang

6. abs: 100 sit ups using weight!



Comments (6)

Monday September 5 2011
beautiful area
monday: labor day!

enjoy the day!!



Comments (1)

Sunday September 4 2011
feeling the finish!!
sunday:

rest day!



Comments (2)

Saturday September 3 2011
shrug\\pulling under a heavy weight in snatch
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single



Comments (0)

Friday September 2 2011
first part of the burgener warm up!
friday:

rest day!!



Comments (0)

Thursday September 1 2011
first of the month!! back flipping for joy!!
thursday:

1. muscle snatch: max
2. sn pp+ohs: max
3. sn balance: max
4. snatch: hit a heavy single.
5. chins: 20 strict!



Comments (0)