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WOD Archive - December 2012

Monday December 31 2012
HARD N UP!!!
monday:

rest day!!!

CrossFitters (Deload week)

Warm Up: Range of motion drills, then 3 rounds - Run 200m, 5x jumping pull ups, 5x hand release push ups, 5x jumping air squats, stretch of your choice.

Work Capacity: "Cindy". Complete as many rounds as possible in 20 minutes of...
5x pull ups
10x push ups
15x air squats

Recovery: 2 mile run at easy pace

Core: 100x sit ups



Comments (0)

Sunday December 30 2012
to get better one must drill!
sunday:

Olympic Weightlifters and CrossFitters

rest day!!



Comments (0)

Saturday December 29 2012
location of several courses in the usa.
saturday:

1. snatch: max day

2. cln and jerk: max day

CrossFitters

Rest day or Olympic lifters WOD



Comments (0)

Friday December 28 2012
crossfit brisbane in australia.
friday:

rest day!!

CrossFitters

Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM front squat.

Strength: Front squat - 10 sets x 5 reps @ 74% 1 RM.

Work Capacity: Complete the following...
Tabata Row
60 second plank
Tabata Push ups
60 second plank
Tabata air squats
60 second plank
Tabata sledge hammer strikes
60 second plank

Core: Myofascial release (Planks should have been enough!!!)



Comments (0)

Thursday December 27 2012
QUEENSTOWN, NZ. arriving in ennis, mt today
thursday:

1. snatch: work up to 80%x1x5

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

3. bs: work up to a heavy single, take 90% of that weight x 1, take 85% of that weight x 2 x 2

4. 100 ab mat sit ups.

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM push press.

Strength: Push press - 10 sets x 5 reps @ 74% 1 RM.

Work Capacity: Complete the following for time...
Run 400m
21 -5-9 reps of: Box jumps (30in/24in), handstand push ups, pull ups.
Run 400m

Core: 3 rounds - 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#)



Comments (0)

Wednesday December 26 2012
MY BOYS!!
WEDNESDAY:


1. snatch: work up to 85%x1x5

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

3. fs: heavy single

4. chins: 50 total

5. sit ups: 100 ab mat sit ups

CrossFitters

Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



Comments (0)

Tuesday December 25 2012
MERRY CHRISTMAS!! THANK YOU TO OUR TROOPS!!!
TUESDAY:

CHRISTMAS!!! YAHOO!!

1. OVER EAT!!
2. DO NOT OVER DRINK!!
3. DO NOT DRIVE IF YOU DRINK!!!

HAVE A GREAT DAY!!!

CrossFitters (Last week of 5's)

Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM deadlift.

Strength: Back squat - 10 sets x 5 reps @ 74% 1 RM.

Work Capacity: Complete 3 rounds for time of...
50x air squats
7x bar muscle ups
10x hang power snatch (135#/95#)

Core: 100x sit ups, 100x leg levers



Comments (5)

Monday December 24 2012
a busy mikes gym
monday: day before xmas!!!

1. snatch: work up to 80%x1x5

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

3. fs: heavy single

4. chins: 50 total

5. sit ups: 100 ab mat sit ups

CrossFitters (Last week of 5's)

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM back squat.

Strength: Back squat - 10 sets x 5 reps @ 74% 1 RM.

Work Capacity: Complete 4 rounds for time of...
7x clean (60kg/40kg)
1x Full gasser (4x55m shuttle sprints/width of a football field)
14x hand release push ups

Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (3/2 x 45# plates)



Comments (1)

Sunday December 23 2012
my favorite pix of my grand-son!!
sunday:

2 days before xmas!!!

CrossFitters

Rest Day



Comments (0)

Saturday December 22 2012
ANOTHER VIEW OF THE: ABS!!! a better sirup!
saturday:

1. snatch: heavy snatch

2. cln and jerk: heavy cln and jerk!!

3. fs: heavy single

CrossFitters

Rest day or Olympic lifters WOD



Comments (0)

Friday December 21 2012
a beautiful place to train!!
friday:

rest day!

CrossFitters

Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM front squat.

Strength: Front squat - 10 sets x 5 reps @ 72% 1 RM.

Work Capacity: "Kelly". Complete 5 rounds for time of...
Run 400m
30x box jump (24in/20in)
30x wall ball (20#/12#)

Core: 3 rounds - 20x WTD sit ups (45#), 10x WTD back extensions (45#/25#)



Comments (0)

Thursday December 20 2012
MAMBA LADIES!!! M-MOTHES, A-AGAINST, M-MAKING, B-BINGO, A-ARMS!!!
THURSDAY:


1. back squat: work up to heavy single, not a max, but heavy. then -20 kg x 1x2, -5 kg x 2 x 2

2. 100 ab mat sit ups

3. chins: 25 total

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM push press.

Strength: Push press - 10 sets x 5 reps @ 72% 1 RM.

Work Capacity: Complete the following for time...
100x Burpee
*Perform 2x power snatch (50kg/40kg) every minute on the minute, beginning after the first minute.

Core: 100x sit ups



Comments (0)

Wednesday December 19 2012
A BETTER SIT UP! ABS FROM ROBYN GELLIS OF CFICE.COM
1. bar ski cleans: work up to 70%x3, 75%x3x4. (all done from mid thigh position. no straps)

2. cln pulls: 100%x2, +5kg x 2

3. cln deadlifts: 100%+10kg x 2 x 2, on the last rep take 10 sec to lower the weight.

4. rack jerks bnk: 2, 2, 1, 1, 1

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



Comments (0)

Tuesday December 18 2012
junk yard dog!!!
tuesday:

1. front squat: work up to heavy single, not a max, but heavy. then -20 kg x 1x2, -5 kg x 2 x 2

2. 100 ab mat sit ups

3. chins: 25 total

CrossFitters

Warm Up: 2 minutes of jump rope, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 5 reps @ 72% 1 RM.

Work Capacity: Complete the following for time...
50x KB swing (24kg/16kg)
5x rope climb
40x KB swing (24kg/16kg)
4x rope climb
30x KB swing (24kg/16kg)
3x rope climb
20x KB swing (24kg/16kg)
2x rope climb
10x KB swing (24kg/16kg)
1x rope climb

Core: 3 rounds - 60 second plank, 20x seated russian twist (25#/15#)



Comments (1)

Monday December 17 2012
now these are jerk blocks. crossfit brisbane in australia.
monday: week 12 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. bar ski snatch: work up to 70%x3, 75%x3x4. (all done from mid thigh position. no straps)

2. sn pulls: 100%x2, +5kg x 2

3. sn deadlifts: 100%+10kg x 2 x 2, on the last rep take 10 sec to lower the weight.

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

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM back squat.

Strength: Back squat - 10 sets x 5 reps @ 72% 1 RM.

Work Capacity: Complete as many rounds as possible in 12 minutes of...
15x DB cleans (35#/25#)
15x Box jump
15x pull ups

Core: 50x GHD sit ups, 30x Reverse hypers (3/2 x 45# plates)



Comments (1)

Sunday December 16 2012
water fall in milford sound!!
sunday:

Olympic lifters and CrossFitters

rest day!!



Comments (0)

Saturday December 15 2012
boss hoss on a glacier in the so island of nz!!
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

CrossFitters

Rest day or Olympic lifters workout



Comments (0)

Friday December 14 2012
milford sound via helicopter!
friday:

rest day

CrossFitters

Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM front squat.

Strength: Front squat - 10 sets x 5 reps @ 70% 1 RM.

Work Capacity: Complete 2 rounds for time of...
15x Power Clean (115#/75#)
100 Double Unders
15 Dead Hang Pullups
15 Ring Dips

Core: 3 rounds - 10x Strict toes 2 bar, 10x Reverse hypers (3/2 x 45# plates)



Comments (1)

Thursday December 13 2012
xfit olympic trainers course at crossfit nz!!
thursday:

1. back squat: work up to 90%x1, 85%x2, 90%x1, 85%x2, 90%x1

2. 100 ab mat sit ups

3. chins: 25 total

CrossFitters

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM push press.

Strength: Push press - 10 sets x 5 reps @ 70% 1 RM.

Work Capacity: Complete 4 rounds for time of...
10x DB snatch, alternating arms (100#/70#)
200 foot sprint

Core: 3 rounds - 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#)



Comments (0)

Wednesday December 12 2012
crossfit brisbane
wednesday:

1. 2pos cleans: work up to 75%x2, 80%x2, 85%x2, 80%x2, 85%x2

2. cln pulls: 100%x3x2

3. cln deadlifts: 100%+5kg x 3 x 2

4. rack jerks bnk: 2, 1, 1, 1, 1

5. good mornings: stay back. 5 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



Comments (2)

Tuesday December 11 2012
love this pix!!
tuesday:

1. front squat: work up to 90%x1, 85%x2, 90%x1, 85%x2, 90%x1

2. 100 ab mat sit ups

3. chins: 25 total

CrossFitters

Warm Up: 2 minutes of jump rope, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 5 reps @ 70% 1 RM.

Work Capacity: "Fight Gone Bad". Complete 3 rounds of the following for max reps...
1 min wall ball (20#/12#)
1 min sumo deadlift high pull (75#/55#)
1 min box jump (24in/20in)
1 min push press (75#/55#)
1 min rower (calories)
1 min rest
*Men if under 400 reps, and ladies 300 reps total, perform a 25 burpee penalty at the end of the workout.

Core: 100x sit ups, 100x leg levers



Comments (0)

Monday December 10 2012
push and sweep! 2 variations
monday: week 11 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 2 pos snatch: work up to 75%x2, 80%x2, 83%x2x2, 75%x2

2. sn pulls: 100%x3x2

3. sn deadlifts: 100%+5kg x 3 x 2

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

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM back squat.

Strength: Back squat - 10 sets x 5 reps @ 70% 1 RM.

Work Capacity: 10 rounds, every 60 seconds perform the following...
2x Snatch @ 70% 1 RM
1x Burpee
*Each minute, add 1 burpee. So, round 10 will be 2x snatch + 10x burpees.

Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (AHAP)



Comments (0)

Sunday December 9 2012
daughter sage jerking massive weight!!
sunday:

Olympic weightlifters and CrossFitters

rest day!!



Comments (0)

Saturday December 8 2012
great lifter, great split technique from years past!!
saturday:

1. snatch: work up to a heavy single, then 85% of that weight x 1 x 2, 80% x 1 x 2

2. cln and jerk: work up to a heavy single.

3. fs: work up to a heavy single

CrossFitters

Rest day



Comments (0)

Friday December 7 2012
enjoy rest day!!
friday:

rest!!

CrossFitters

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to a 1 RM front squat.

Strength: Front squat - 10 sets x 5 reps @ 68% 1 RM.

Complete 10 rounds for time of...
150m row
2x Manmakers (40#/30#)
*Manmaker= With dumbbells...Push up + left arm DB row + right arm DB row + DB clean + thruster + OH right leg lunge + OH left leg lunge.

Core: Tabata plank hold.



Comments (1)

Thursday December 6 2012
down and up!!!
thursday:

1. back squat: work up to 88%x2x5

2. 50 ab mat sit ups, 50 knees to chest.

3. chins: 25 total

CrossFitters

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to a 1 RM push press.

Strength: Push press - 10 sets x 5 reps @ 68% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of...
8x ring dips
10x box jumps (24in/20in)
12x barbell overhead walking lunge (95#/65#)

Core: 3 rounds - 15x strict toes 2 bar, 10x WTD back extensions (45#/25#)



Comments (0)

Wednesday December 5 2012
great friends from years past
wednesday:

1. 3 pos cleans: work up to 70%x3, 75%x3, 80%x3x2, 75%x3

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

3. cln deadlifts: 100%+5kg x 3 x 2

4. rack jerks bnk: 2, 1, 1, 1, 1

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



Comments (0)

Tuesday December 4 2012
mobility!!!
tuesday:

1. front squat: work up to 88%x2x5

2. 100 ab mat sit ups

3. chins: 25 total

CrossFitters

Warm Up: 2 minutes of jump rope, then junk yard dog. Next work up to a 1 RM deadlift.

Strength: Deadlift - 10 sets x 5 reps @ 68% 1 RM

Work Capacity: Complete 5 rounds for time of the following...
2x rope climb
20x KB swing (32kg/24kg)
200m sprint

Core: 3 rounds - 20x GHD sit ups, 10x Good mornings (45#)



Comments (2)

Monday December 3 2012
part of an elite geezer club
monday: week 10 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 3 pos snatch: work up to 70%x3, 75%x3, 80%x3x2, 75%x3

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

3. sn deadlifts: 100%+5kg x 3 x 2

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

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next work up to a 1 RM back squat.

Strength: Back squat - 10 sets x 5 reps @ 68% 1 RM

Work Capacity: Complete as many rounds as possible in 7 minutes of the following...
3x muscle ups
5x stone to shoulder (110#/70# or AHAP)
7x Wall ball (30#/20#)

Core: 100x sit ups

*Today is the start of a new strength cycle. This week in the warm, up we will be finding 1 RMs for the strength movements, so push this, as the rest of the cycle will be based off a percentage of this 1 RM.



Comments (0)

Sunday December 2 2012
i very rarely use this, but when i do....IT WORKS!!
sunday: day 2 of crossfit new zealand course!!

final rest day!!

CrossFitters

Rest day



Comments (0)

Saturday December 1 2012
standing proud!!
saturday: day 1 of crossfit new zealand course!!

rest day 6 of week!!

CrossFitter

Rest Day



Comments (0)