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| Monday April 30 2012 |
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| kent durso while a student at notre dame, turns 67 TODAY! happy b'day captain!!
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week 8 of this cycle
monday
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. snatch: 60%x2, 65%x2, 70%x2, 75%x1, 80%x1, 85%x1
2. sn pulls: 95%x2, 100%x2x2 (maintain proper position and stay back.)
3. sn pp+ohs: 3+3 x 4 sets. you select the weight. that is 3 sn pp + 3 ohs. perform in any order you want.
4. good mornings: 4 x 4 stay back. med load.
5. sit ups: 100 weighted sit up
CROSSFITTERS
Warm Up: 3 rounds: 250m row, 5x power clean, 5x front squat, 5x push press, 5x thruster (start light and increase the weight each round).
W.O.D.: Death by thruster!!
Complete 1 thruster (135#/95#) on the first minute, 2 thrusters the second minute, 3 thrusters the third minute, etc. Continue up the ladder until you are unable to perform the prescribed # of reps for the minute.
*Note: I do not care if you take it out of the rack.
Extra Credit: 1x rope climb every 60 seconds for 10 minutes.
Durability: 1x max distance farmers carry (24kg kb/16kg kb)
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| Sunday April 29 2012 |
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| sunset at mikes! note the beautiful colors! |
sunday!
OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS
rest day....ride the bike day!!
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| Saturday April 28 2012 |
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| note elbows high and out while going under |
saturday:
OLYMPIC WEIGHTLIFTERS
1. snatch: max day
2. cln and jerk: max day
CROSSFITTERS
Warm Up: Row 500m, then junk yard dog, then Burgener warm up + skill transfer exercises (snatch grip).
Strength: Work up to a 1 RM snatch. Then, back it down to 70% and perform 8 rounds of 2x snatches every minute on the minute.
W.O.D.: 5 Rounds: Complete as many rounds as possible in 3 minutes of the following...
3x Power clean (135#/95#)
6x Push up
9x air squat
*Note: After each 3 minute AMRAP, rest for 60 seconds before starting the next round.
Durability: 3x10 reverse hypers (AHAP)
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| Friday April 27 2012 |
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| NAME THIS OLD TIME LIFTER! |
friday:
OLYMPIC WEIGHTLIFTERS
rest day
CROSSFITTERS
Warm Up: Complete 4 rounds of the following: Run 200m, 15x KB sumo deadlift high pull (24kg/20kg), 10x KB swing (20kg16kg), 5x KB snatches each arm (16kg/12kg), stretch or dynamic movement of your choice.
W.O.D.: Complete 10 rounds of the following for time:
5x KB snatch each arm (24kg/16kg)
30m prowler push (AHAP)
Extra Credit: 5k run
Durability: 50x GHD sit ups, 30x Good mornings (light)
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| Thursday April 26 2012 |
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| jerk dip on 497 lbs!! |
thursday:
OLYMPIC WEIGHTLIFTERS
1.back squat: work up to 88%x2x4
2. front sqt: work up to 70%x3x4
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm up: 3 Rounds: Row 250m, 5x deadlift (keep it light, but increase the weight each round), 5x pull ups, 10x push ups, stretch or dynamic movement of your choice.
Strength: Work up to a 1 RM deadlift, then back it down to 85% and do 8 rounds of 2x deadlift + 1x max height box jump. Rest as needed between rounds, but it is important to perform the box jump immediately after the deadlifts.
W.O.D.: Crossfit Regional's workout #6
Complete the following for time...
3 Rounds: 7x deadlift (325#/225#), 7x muscle ups
then, 3 Rounds: 21x wallball (20#/14#), 21x toes 2 bar
then, 100ft farmers carry (100#/70# dumbbells), 28x burpee box jumps (24in/20in), 100ft farmers carry (100#/70# dumbbells), 3x muscle ups.
Durability: Stretch, icebath.
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| Wednesday April 25 2012 |
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| checking the footwork for the jerk! |
wednesday:
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. bar ski clean: 65%x3, 70%x3, 75%x3, all from mid thigh do not drop bar
2. cln pulls: 90%x3, 95%x2 (maintain proper position and stay back.)
3. rack jerk bnk: 2, 1, 1, 1, 1
4. box jumps: 25 total.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Rest Day
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| Tuesday April 24 2012 |
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| i love this pix |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. front squat: work up to 88%x2x4
2. back sqt: work up to 70%x3x4
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm Up: 1 min of single unders, junk yard dog, 1 minute double unders, Burgener warm up (snatch grip).
W.O.D.: Crossfit Regional's workout #5
Snatch ladder with double unders
*Note: Like workout number 3, this workout is a bit confusing to explain. It makes a lot better sense when you watch the video on the games site (http://games.crossfit.com/workouts/regionals-individual). The weight starts out light enough where I don't think that you need to warm up for the snatch, so just get after it after the warm up.
Extra credit: Row 500m for time. If men are over 1:30 and women 1:45, complete a 1,000 row penalty.
Durability: 3 Rounds: 20x GHD sit ups, 60 sec farmers carry (AHAP), 20x Russian twist (20#), 10x Reverse hypers (AHAP)
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| Monday April 23 2012 |
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| full of great xfit equipment! |
monday
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. barski snatch: 65%x3, 70%x3, 75%x3 mid thigh only for 3 reps. no straps.
2. sn pulls: 90%x3x2 (maintain proper position and stay back.)
3. sn pp+ohs: 3+3 x 4 sets. you select the weight. that is 3 sn pp + 3 ohs. perform in any order you want.
4. good mornings: 3 x 4 stay back. light load.
5. sit ups: 100 weighted sit up
CROSSFITTERS
Warm Up: 4 Rounds: Run 200m, 5x military press, 5x push press, 5x jerk (45#/45#/65#)
Strength: Work up to a 1 RM rack jerk, then back it down to 90% and perform 5 singles.
W.O.D.: Crossfit Regionals WOD #4. Complete the following for time...
50x Back squats (135#/95#)
40x pull ups
30x Shoulder to overhead (135#/95#)
50x Front squats (85#/65#)
40x pull ups
30x Shoulder to overhead (85#/65#)
50x Overhead squat (65#/45#)
40x pull ups
30x Shoulder to overhead (65#/45#)
Durability: 1x max plank hold
*note: If under 2 minutes, perform a 50 burpee penalty. The best I have seen is 7:31.
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| Sunday April 22 2012 |
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| last weekend at crossfit carbon!!! |
sunday!!!!!
OLYMPIC WEIGHTLIFTERS
REST DAY!!
CROSSFITTERS
Warm Up: 3 Rounds: 200m run, 10x DB snatches (light), stretch or dynamic movement of your choice. This is to be done at a nice, easy pace. It priming your body for the upcoming W.O.D. not beating you down.
W.O.D.: Crossfit Regional's Workout #3:
10x 1-arm dumbbell snatches (100#/70#)
Sprint
*Note: This workout is a bit confusing. I was going to copy and paste the description from the games site, but I makes far better sense when you see the video. Therefore, copy and past the following link and watch the video before performing the workout. Good luck!!!
http://games.crossfit.com/workouts/regionals-individual
Extra Credit: 1x 1 mile sprint
Durability: 50x WTD sit ups (45#/25#), 30x Good mornings (AHAP, but break up into sets as needed)
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| Saturday April 21 2012 |
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| handsome ensign and beautiful wife! 2 proud in-law parents!!! |
saturday:
1. snatch: work up to a heavy single
2. cln and jerk: work up to a heavy single
3. fs: heavy single.
CROSSFITTERS
Rest day
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| Friday April 20 2012 |
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| what a honker in chicago!!! |
friday:
OLYMPIC WEIGHTLIFTERS
rest day
CROSSFITTERS
Warm up: Run 400m, then junk yard dog and Burgener warm up (clean grip).
Strength: Work up to a 1 RM hang clean.
W.O.D.: Regionals workout #2: Complete the following for time...
2,000m row
50x 1 legged squats, alternating legs each rep
30x Hang clean (225#/135#)
Durability: 3 Rounds: 20x GHD sit ups (weighted), 12x Reverse hypers (Heavy)
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| Thursday April 19 2012 |
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| statue of ted williams |
thursday:
OLYMPIC WEIGHTLIFTERS
1. bs: 85%x3 reps x 6 sets.
2. fs: 70%x3 x 4 sets.
3. sit ups. 100 weighted sit ups
4. 30 chin ups.
CROSSFITTERS
*Note: The Regional Crossfit games workouts are now posted. I will be programming one workout per a day, so that any regional competitors can develop a strategy/plan for the particular workout, and expose any weaknesses that need to be developed before the competition.
Warm Up: Row 500m, then 3 rounds (45#/65#/95#) of 3x deadlift, 3x hang power cleans, 3x front squat, 3x push press, stretch of your choice. Then, men work up to a 225# deadlift. Women, work up to a 155# deadlift.
W.O.D.: "Diane". Complete 21-15-9 reps of the following...
Deadlift (225#/1553)
Hand stand push ups
Extra Credit: 100x ball slams (AHAP)
Durability: 3 Rounds: 10x Toes 2 bar, 45sec/45sec side bridge, 10x russian twist, 10x wtd back extensions.
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| Wednesday April 18 2012 |
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| crossfit fenway!! |
wednesday:
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. 2 pos clean: 65%x2, 70%x2, 75%x2, 78%x2 mid thigh, floor.
2. cln pulls: 90%x3, 95%x2 (maintain proper position and stay back.)
3. rack jerk bnk: 3, 2, 1, 1, 1
4. box jumps: 25 total.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Warm Up: Dynamic movements, then work up to 1 RM front squat.
Strength: 10 rounds, every 60 seconds perform 2 front squats at 75% 1 RM.
W.O.D.: Complete the following for time...
10x Ground to overhead (225#/165#)
400m sled pull (AHAP)
Durability: 50x GHD sit ups, 30x reverse hyper (Heavy)
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| Tuesday April 17 2012 |
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| working jerk footwork with chalk |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. front squat: work up to 85%x3x7
2. back sqt: work up to 70%x3x4
3. sit ups x 100.
CROSSFITTERS
REST DAY
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| Monday April 16 2012 |
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| note bar position on shoulders for receiving the clean!!! |
monday:
OLYMPIC WEIGHTLIFTERS
junk yard dog, burgener warm up, skill transfer exercises done daily this week. EVERYDAY!!!
week 6 of the 12 wk cycle.
junk yard dog + burgener warm up daily!
1. 2 pos snatch: 65%x2, 70%x2, 75%x2, 78%x2 mid thigh, floor.
2. sn pulls: 90%x3, 95%x2 (maintain proper position and stay back.)
3. sn pp: 5, 4, 3,
4. good mornings: 3 x 5 stay back. med load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Warm Up: Row 500m, then work up to a body weight snatch. If you are unable to snatch body weight, pick a weight that is around 85%-90% your 1 RM.
W.O.D.: Complete 5 rounds for time of the following...
2x Snatch (bodyweight)
2x rope climb (15ft)
200m sprint
Extra credit: Tabata row. Goal is 1,000m+. If you are under the mark, perform a 50 burpee penalty...don't be under the mark.
Durability: 3 Rounds: 10x toes to bar, 60 sec plank, 10x russian twist (AHAP), 10x good mornings (AHAP)
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| Sunday April 15 2012 |
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| sunset at beach! |
sunday: day 2 of crossfit olympic trainers course in vernon, ill!!
OLYMPIC WEIGHTLIFTERS
rest day for all others!!!
CROSSFITTERS
Warm Up: Row 500m, then 3 rounds (45#/65#/95#) of 3x deadlift, 3x power clean, 3x front squat, 3x push press, stretch of your choice.
Strength: Work up to 3 RM deadlift then back it down 10% and do 3 sets of 5 reps, then back it down another 10% and do 1 set of max reps.
W.O.D.: Complete 21-18-15-12-9-6-3 reps of the following...
Chest to bar pull ups
Thruster (50kg/35kg)
GHD sit up
Durability: 3 rounds: Max handstand hold, 10x Romanian deadlift (AHAP)
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| Saturday April 14 2012 |
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| celebration! they are celebrating my son casey\'s graduation from ocs!! he is now ensign casey burgener!! |
saturday:
CONGRATULATIONS TO CASEY B FOR BECOMING A NAVAL OFFICER!! ENSIGN BURGENER GRADUATED FROM OCS YESTERDAY!!! YAHOO!!
1. snatch: max for the day
2. cln and jerk: max for the day
CROSSFITTERS
Warm Up: Work up to 1 RM back squat
W.O.D.: 5 Rounds
5x Back squat (100kg/70kg)
50m sprint/or 25m prowler push
45 seconds rest
Extra Credit: 5x hill sprints
Durability: 50x GHD sit ups, 50x Reverse hypers
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| Friday April 13 2012 |
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| more junk yard dog warm up DAILY! |
friday:
OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS
rest day.
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| Thursday April 12 2012 |
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| junk yard dog warm up before every workout |
thursday:
OLYMPIC WEIGHTLIFTERS
1. bs: 83%x3 reps x 10 sets.
2. fs: 70%x3 x 4 sets.
3. sit ups. 100 weighted sit ups
4. 30 chin ups.
CROSSFITTERS
Warm Up:3 rounds of: 200m run, 5x military press, 5x push press, 5x push jerk, 5x jerk. Start off at an easy pace and with the bar (45#) and take it up 10kg each round.
Strength: Work up to 1 RM push press, then back it down to 80% and do 5 sets of 3 reps.
W.O.D.: Complete the following for time...
Run 800m
10 Rounds of the couplet:
3x thruster (135#/95#)
3x muscle up
Run 800m
Durability: 3 Rounds: 10x Wtd. sit ups (20kg/15kg), 60 sec plank, 20x russian twist (20#), 10x back extensions.
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| Wednesday April 11 2012 |
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| geezer terry celebrates making it up the hill! |
wednesday
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. 3 pos clean: 65%x3, 70%x3, 75%x3 high hang, mid thigh, floor.
2. sn pulls: 85%x3, 90%x3 (maintain proper position and stay back.)
3. rack jerks behind neck: work up to a heavy single in as few sets as possible.
4. good mornings: 3 x 3 stay back. light-medium load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Warm Up: Run 800m, dynamic movements of your choice.
W.O.D.: Complete 7 rounds for time of the following...
7x Chest 2 bar pull ups
7x ring dips
7x pistols
7x ankle to bar
Extra credit: Complete 100x sledge strikes for time.
Durability: 50x GHD sit ups, 20x RDL's (heavy).
*note: Break this up as needed. I'm more worried about form than time for this segment.
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| Tuesday April 10 2012 |
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| geezers on a walk |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. fs: 83%x3 reps x 10 sets.
2. bs: 70%x3 x 4 sets.
3. sit ups. 100 weighted sit ups
4. 30 chin ups.
CROSSFITTER
Warm Up: Row 500m, Burgener warm up with skill transfer exercises (snatch grip), junk yard dog.
Strength: Work up to 1 RM snatch, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.
W.O.D.: Complete 50-40-30-20-10 reps of the following...
Jumping pull ups
Wall ball (20#/12#)
Durability: 50x toes to bar, 30x reverse hypers
*note: These are total reps, break as needed to maintain good form.
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| Monday April 9 2012 |
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| notice the angle of the shins and then the torso. what do you see? |
OLYMPIC WEIGHTLIFTERS
week 5 of the 12 wk cycle.
junk yard dog + burgener warm up daily!
1. 3 pos snatch: 65%x3, 70%x3, 75%x3 high hang, mid thigh, floor.
2. sn pulls: 85%x3, 90%x3 (maintain proper position and stay back.)
3. sn pp: 5, 4, 3,
4. good mornings: 3 x 3 stay back. light load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
REST DAY
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| Sunday April 8 2012 |
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| beautiful!!! |
sunday:
HAPPY EASTER! ENJOY THE FAMILY AND BE THANKFUL FOR ALL WE HAVE!!
OLYMPIC WEIGHTLIFTERS
Rest day!!!
CROSSFITTERS
Warm Up: Run 400m, then 4 rounds of: 10x KB swing (16kg/12kg), 10x air squat, 10x push up.
W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
5x Deadlift (275#/205#)
10x toes 2 bar
15x push press (95#/65#)
Extra credit: 1x 500m row sprint. Men if over 1:30 and women 1:45, perform a 1,000m row penalty.
Durability: 50x evil wheel, 50x weighted back extensions
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| Saturday April 7 2012 |
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| beautiful bird!! |
saturday: max day!!
OLYMPIC WEIGHTLIFTERS
1. snatch: max for the day
2. cj: max for the day
3. fs: max for day in as few sets as possible
CROSSFITTERS
Warm Up: Row 500m, Burgener warm up (clean grip), junk yard dog.
Strength: Back squat-Work up to a 3 RM, then back it down 10kg and perform 5 sets of 3 reps.
W.O.D.: 5 Rounds
Max rep bench press (bodyweight)
Max rep pull ups
60 seconds rest
Durability: 3 Rounds: 10x GHD sit ups, 45sec/45sec side bridge, 10x Russian twist (25#), 10x Reverse hypers (heavy)
*Note: This is a core circuit and is to be done at your own pace. It is not for time.
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| Friday April 6 2012 |
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| ensign burgener to be!!! |
friday:
OLYMPIC WEIGHTLIFTERS
rest day!!
CROSSFITTERS
Warm Up: Run 400m, 5 Rounds of 5x Pull ups, 10x push ups, 15x air squats, stretch or dynamic movement of your choice. Start off at around 50% and increase the intensity as you go on.
W.O.D.: Complete 8 rounds for time of the following...
5x Clean (135#/95#)
25m Prowler push (40kg/20kg)
5x dead hang pull ups
25x sit ups
Extra Credit: 4x 400m sprints. Rest as needed between efforts.
Durability: Good mornings: 3 sets of 10 reps. Keep it light and focus on good form and make sure your working the hamstrings.
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| Thursday April 5 2012 |
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| erin\'s watchful eyes!! |
thursday:
OLYMPIC WEIGHTLIFTERS
1. bs: 80%x3 reps x 10 sets.
2. fs: 70%x3 x 3 sets.
3. sit ups. 75 weighted sit ups
4. 30 chin ups.
CROSSFITTERS
Rest Day!!! Enjoy and have fun.
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| Wednesday April 4 2012 |
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| abi coaching! |
wed:
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. clean and jerks: work up to 70%x1+2, 75%x2+1, 80%x1+1, 83%x1+1x2
2. cln deadlift: work up to 90%x3, 95%x3, 100%x3
3. good mornings: 5x 3 stay back. light to medium load.
4. sit ups: 100 weighted sit ups.
5. box jumps: 21" box x 25 jumps.
CROSSFITTERS
Warm Up: 3 Rounds with 45#: 3x Deadlift, 3x Power clean, 3x Front squat, 3x Jerk, stretch of your choice.
Strength: Work up to 1 RM clean and jerk, then back it down to 90% and do 5 singles. Rest as needed between reps.
W.O.D.: Death by overhead squat (135#/95#). On the first minute, perform 1 overhead squat, on the second minutes perform 2 overhead squats, on the third minute perform 3 overhead squat, etc. Continue until you cannot complete the prescribed # of reps in the 60 seconds.
Durability: 50x Ankle to bar, 30x weighted back extensions (45#/25#).
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| Tuesday April 3 2012 |
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| end result of a great dip drive and drive under! |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. fs: 80%x3 reps x 10 sets.
2. bs: 70%x3 x 3 sets.
3. sit ups. 75 weighted sit ups
4. 30 chin ups.
CROSSFITTERS
Warm Up: Run 400m, then 3 rounds of the following...
25m lunge
25m high knees
25m butt kicks
25m broad jumps
Stretch of your choice
W.O.D.: Complete the following for time...
100x Sledge strikes
Run 400m
100x Wall balls (20#/12#)
Run 400m
100x Pull ups
Run 400m
Extra Credit: 30x Weighted pull ups (AHAP)
Durability: 50x Weighted sit ups (45#/25#), 50x Good morning (45#)
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| Monday April 2 2012 |
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| big drive forward and down! |
monday
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. snatch: 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x2
2. sn pulls: 90%x3, 95%x2 (maintain proper position and stay back.)
3. sn pp+ohs: 3+3 x 4 sets. you select the weight. that is 3 sn pp + 3 ohs. perform in any order you want.
4. good mornings: 4 x 4 stay back. light load.
5. sit ups: 100 weighted sit up
CROSSFITTERS
Warm Up: Row 500m, Junk Yard dog, then Burgener warm up (clean grip).
Strength: Work up to 1 RM deadlift, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.
W.O.D.: 5 Rounds: Complete as many rounds as possible in 3 minutes of the following...
3x Turkish Get up (16kg/12kg)
6x Burpee
9x Sit up
*Note: Rest 60 seconds between each round.
Durability: 1x max plank hold, 3x 10 reverse hypers (AHAP)
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| Sunday April 1 2012 |
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| be thankful!!! |
sunday:
OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS
rest day!! enjoy the day.
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