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WOD Archive - February 2012

Wednesday February 29 2012
another great finish by olympian nat. woolfolk burgener
wednesday:

OLYMPIC WEIGHTLIFTERS

1. snatch: normal competition warm up: then work up to 80% of that opener x 1 x 2

2. cln and jerk: same as snatch.

3. stretch and cool down.

CROSSFITTERS

Warm Up: 30-20-10 reps of the following...
4 count mountain climbers
KB swings (light)
*Take this easy at first and don't be afraid to do dynamic movements/stretching between each cluster.

W.O.D.: Complete the following for time...
500 x double unders. The catch here is that at the top of every minute, stop what you are doing and complete 3x power snatch (50kg/40kg)

Extra Credit: 1x500m sprint on C2. Gentlemen if you are over 1:30 and ladies over 1:45, perform a 50 burpee punishment.

Durability: 50x GHD sit ups, 30x Reverse hypers. Stretch, myofascial release, ice bath, yam cut up and cooked in coconut oil.



Comments (49)

Tuesday February 28 2012
great finish!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. snatch: normal competition warm up. then work up to 85%x1, 80%x1x3

2. cln and jerk: same as snatch.

3. fs: heavy single

4. abs: 75 sit ups

CROSSFITTERS

Rest day.

*note: The 2nd open workout will come on Sunday, after the next rest day.



Comments (20)

Monday February 27 2012
sage preparing to lift
monday:

OLYMPIC WEIGHTLIFTERS

week before the national and olympic trials. on saturday you took your openers. today you will do:

1. snatch: do normal competition warm up....3, 2, 1 then work up to 90% of opener that you did on saturday. then 85%x1, 80%x1x2

2. cln and jerk: same as snatch.

3. fs: work up to a heavy single. then take 90% of that single x 1, 85%x1,

4. abs-100 sit ups.

CROSSFITTERS

Warm Up: Row 500m, then work up to 1 RM Front squat (push this, and don't be afraid to miss)

Strength: Front squat: 5 sets x 1 rep @ 90% 1RM, then back it down to 80% and do 3x3.

W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
2x Muscle up
4x Handstand push up
8x Overhead squat (50kg/40kg)

Durability: Stretch, myofascial release, ice bath, sweet potato and bacon tacos.



Comments (12)

Sunday February 26 2012
think the low back is strong and the hamstrings flexible??
sunday:

OLYMPIC WEIGHTLIFTERS

rest day.

CROSSFITTERS

Warm Up: Run 400m, 25x air squats, run 400m, 25x push ups

W.O.D.: Complete the following for time (do your best to get the reps unbroken)...
Run 100m, 100x sledge strikes, Run 200, 75x Ball slams, Run 400m, 50x KB swings, Run 800m, 25x chest to bar pull ups.

Extra Credit: 6 Rounds
25m sled/prowler pull
25m prowler push
rest 60 sec
*note: Pull the prowler 25m, then turn around and push it back to the start point. Rest 60 seconds after the push back, and make the weight hard, but doable. Enjoy!!!

Durability: Stretch, myofascial release, ice bath, bbq tri-tip



Comments (24)

Saturday February 25 2012
this is a no lift. only the feet can touch the ground!
saturday: opener day

OLYMPIC WEIGHTLIFTERS

you have a meet next saturday or a very max day next saturday. the national championships and the arnold classic as well as the 2012 olympic trials are on 3 march!!

1. snatch: warm up as in a meet. go to openers.

2. cj: warm up as in a meet. go to openers.

3. fs: heavy single

CROSSFITTERS

Crossfit 12.1 open workout

Warm Up: Shooters choice.

W.O.D.: Complete as many reps as possible in 7 minutes of...
Burpees

Strength: Work up to a 1 RM snatch, then back it down to 75% and compete 2 reps every 60 seconds for 10 rounds.

Durability: Stretch, myofascial release, ice bath, sweet potato fries.

*Note: I will be programming in the open workouts for Crossfitters that are interested in training for the games. The open workout will always come after a day of rest, and it is important to go into each workout with a plan/strategy. This first workout is a straight up "put out" session; therefore not much strategy is needed other than turn off your head, ignore the pain and realize that in 7 minutes you will still be alive and well (probably not standing vertical though). With that said, what I had my athletes do last year when the workouts were announced were complete the WOD at 60-70% to get a game plan, then hit it at 100% 1-2 days later. I'm not sure yet if I'll program a 70% effort for a games open WODs on this site, so if I do not, then it is up to you to do that on your own. If you guys/girls would like me to do that then let me know and I'll make it happen. Lastly, we do not want to be doing the open workouts at 100% 3-4 times in a week. That is a sure fire way to get burnt out and over trained. Be smart about it and go all out the first time.




Comments (25)

Friday February 24 2012
looking out from mikes gym
friday:

OLYMPIC WEIGHTLIFTERS

rest day.

CROSSFITTERS

Rest day. The past 3 training sessions have been tough, so take this time to eat well, swim, and relax.



Comments (15)

Thursday February 23 2012
drive into the jerk!
thursday:

OLYMPIC WEIGHTLIFTERS

1. snatch: light day! work up to 50%x2, 60%x2, 70%x1x2

2. cln and jerk: work up as you would in a contest. again you should be fairly warm since you have snatched so take a light single....then jump to a heavier...take 2 more singles at no more than 70%.

3. abs--your choice.

CROSSFITTERS

Warm Up: Dynamic Movements, then 4 Rounds: Run 200m, 5x Pull ups, 10x push ups, 15x air squats. Start off at an easy pace and ramp it up as you get warm.

W.O.D.: For time: 21-15-9 reps of
bodyweight deadlifts
ring dips
*Complete 21 deadlifts, then 21 ring dips, 15 deadlifts, 15 ring dips, etc.

*3-5 minutes rest

10 rounds for time: 1x Rope climb, 2x Body weight Overhead squat

Extra Credit: 5x Hill sprints (rest :60 between sprints or length of time it takes you to walk down the hill)
*Note: If you do not have a hill close by, substitute with 200m sprints.

Durability: Stretch, myofascial release, ice bath, protein shake.



Comments (13)

Wednesday February 22 2012
catch the bounce!!
wednesday:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up

1. fs: heavy single

2. snatch: just like warming up for a meet. bar, bar, x 3, x 2, 1, 1, 1. keep the weight around 80% for that last single.

3. cln and jerk: same as the snatch:

4. fs: heavy single.

CROSSFITTERS

Warm Up: Dynamic movements (I.E.: leg swings, high skips, lunges, butt kicks, high knees, etc), then work up to 1 RM Back Squat.

Strength: At 75% of your 1 RM back squat, do 10 sets of 3 repetitions back squat. Rest as needed between sets, and if 75% is too light, take it up.

W.O.D.: 20 rounds: every 60 seconds perform the following...10x Ball slams (men=25#, women=15#), 1x suicide sprint.
*Note: suicide sprint = Start on the line, sprint out to the 10 yard line (touch the line), sprint back to the start line (touch the line), then sprint out to the 20 yard line (touch the line), and sprint back to the start line. This equals 1x suicide sprint.
The goal for this is 30-35 seconds work, 30 seconds rest. If you are finishing the rounds at 40-45 seconds, modify the ball slams accordingly.

Durability: Stretch, myofascial release, ice bath.



Comments (18)

Tuesday February 21 2012
good starting position for this body type
tuesday:

OLYMPIC WEIGHTLIFTERS

junk yard dog and burgener warm up.

1. snatch: meet conditions: warm up 3, 2, 1....then singles. count your attempts and work up to your starting attempt in the snatch just like a meet.....or max that will take place on mar 3.

2. cln and jerk: same as snatch.

CROSSFITTERS

Warm Up: Run 400m, then junk yard dog and Burgener warm up (using the clean grip) with jerk skill transfer exercises.

W.O.D.: Death by clean and jerk (Men use 60kg, women use 40kg).
On the first minute, do 1x clean (squat) and jerk, second minute do 2x clean and jerk, third minute do 3x clean and jerk, continue this until you are unable to get the prescribed amount of reps needed for that time.

Extra Credit: 2,000m sprint on the rower. Goal here is under 7 minutes for men and under 8 for women. If you do not reach the goal, perform a penalty of 50 burpess as fast as possible.

Durability: Stretch, myofascial release, ice bath, eat paleo!!!



Comments (11)

Monday February 20 2012
big finish
monday:

OLYMPIC WEIGHTLIFTERS

we are 2 wks out from the national championships or a major max.

junk yard dog and burgener warm up every workout!!

1. snatch; work up to 80% x 1 x 3, 85%x1x2, 75%x1x2

2. cln and jerk: work up to 80% x 1 x 3, 85%x1x2, 75%x1x2

3. fs: heavy single

CROSSFITTERS

Rest day!!!



Comments (14)

Sunday February 19 2012
beautiful!
sunday:

OLYMPIC WEIGHTLIFTERS

BIG REST DAY!!

CROSSFITTERS

Warm Up: Run 800m, 50x Ball Slam, Run 400m,

Strength: Work up to 1RM Snatch, then back it down to 80% and do a double on the minute for 10 minutes.

W.O.D.: 10-8-6-4-2-4-6-8-10 reps of the following...Thruster (60kg/50kg), toes 2 bar.

Durability: Stretch, Myofascial release, ice bath, tequila.



Comments (16)

Saturday February 18 2012
yup, yup, yup!!
saturday:

OLYMPIC WEIGHTLIFTERS

1. fs: use this to warm up. heavy but not many sets.

2. sn: heavy single

3. cln and jerk: heavy single

4. bs: work up to a heavy single.

CROSSFITTERS

Warm Up: Run 400m, 15x Turkish get up (left side), Run 400m, 15x Turkish get up (right side)

W.O.D.: 5 rounds for time: 15x Kettlebell Sumo deadlift high pull (32kg /24kg), 10x KB swing (32kg/24kg), 5x KB snatch+OHS each side (24kg/16kg), 1x rope climb.
*note: For the KB snatch+OHS, perform 5x KB snatch left side then follow by 5x OHS left side, then switch to the right and do the same thing.

*rest 3-5 minutes

10 Rounds: 30 sec max rep box jump, 30 sec rest

Extra Credit: 8x 30m prowler push (Heavy)
*Rest as needed between rounds

Durability: Stretch, myofascial release, ice bath



Comments (10)

Friday February 17 2012
wow!!
friday:

OLYMPIC WEIGHTLIFTERS

take a trip to the beach!!

CROSSFITTERS

Warm Up: 3 Rounds (45#, 65#, 75#): 5x power clean, 5x front squat, 5x push press, 5x Back squat, 5x good morning. Like all warm ups, start off slow and increase the intensity as you go.

Strength: Front Squat: Work up to 3 RM then back it down to 80% and do 3x3.

W.O.D.: Complete 10,9,8...1 reps of the following: Clean+thruster+back squat+thruster (that whole routine = 1 rep...similar to the bear complex) @ 40kg/30kg, Pull ups, ball slams (50#/25#/If you don't have slam balls, substitute with GHD sit ups)

Durability: Stretch, myofascial release, ice bath.



Comments (12)

Thursday February 16 2012
let me lift the big weights coach b!!
thursday:

OLYMPIC WEIGHTLIFTERS

begin the workout with the junk yard dog and burgener warm up

1. fs: heavy single

2. snatch: work up to 80%x1x5

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

4. sit ups x 100

CROSSFITTERS

Rest Day...use to day to focus on recovery and eating well.



Comments (11)

Wednesday February 15 2012
MY WORLD!!!
wednesday:

OLYMPIC WEIGHTLIFTERS

begin the workout with the junk yard dog and burgener warm up

1. pwr snatch: max for the day. once the weight is no longer a pwr snatch you are finished.

2. pwr cln+ jerk: max for the day. once the weight is no longer a pwr clean you are finished.

3. sit ups: 100 reps

CROSSFITTERS

Warm up: 7 minutes of Sandbag clean and shuffle (clean a sandbag, shuffle 15m, throw the sandbag on the ground and repeat for 7 minutes of constant movement)

W.O.D.: 5 Rounds: 3 minute AMRAP of 3x Power snatch @ 50kg/40kg, 6x push up, 9x Air squat
*note: At the end of each 3 minute AMRAP take 1 minute rest.

Extra Credit: 1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint. Rest as needed between sprints to ensure maximal output.

Durability: Stretch, myofascial release, ice bath



Comments (67)

Tuesday February 14 2012
look at that extensions!!
tuesday:

HAPPY V'DAY!!!

OLYMPIC WEIGHTLIFTERS

start each workout with the junk yard dog warm up and the burgener warm up.

1. cln and jerk: work up to (70%X1 75%X1, 80%X1)3

2. snatch: work up to 75%x1x3

3. fs: heavy single, then 90% of that single, 85%x2 of that single, 80%x3 of that single.

4. good mornings: stay back. 3 x 5 reps.

5. abs: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Run 800m, then 5 rounds of "Cindy": 5x Pull up, 10x Push up, 15x Air squat. Start off at an easy pace. Remember this is the warm up, not the workout.

Strength: Work up to 1 RM clean, then back it down to 70% and do 2x reps on the minute for 10 minutes.

W.O.D.: 7 Rounds: 7x thrusters @ 50kg/40kg, 7x Chest 2 Bar pull ups, 7x Pistols each leg, 7x Toes 2 bar.

Durability: Stretch, myofascial release, ice bath.



Comments (21)

Monday February 13 2012
doing some explaining!
monday:

OLYMPIC WEIGHTLIFTERS

start each workout with the junk yard dog warm up and the burgener warm up.

1. snatch: work up to (70%x1, 75%x1, 80%x1)3

2. cln and jerk: work up to 80%x1

3. chins: 25

4. sit ups: 100

CROSSFITTERS

Warm up: Row 100m @ 60% effort, 50x jumping jacks, Row 100m @ 70% effort, 40x mountain climbers, Row 100m @ 80% effort, 30x air sqauts, Row 100m @ 90% effort, 20x push ups, Row 100m @ 100% effort, 10x pull ups.

W.O.D.: For time: 100x Overhead squat (95#/65#). At the top of each minute, stop what you are doing and perform 3 burpees.

Extra Credit: Tabata Row (goal=1,000+ meters)

Durability: Stretch, Myofascial release, ice bath.



Comments (32)

Sunday February 12 2012
switzerland!!
sunday:

rest day



Comments (9)

Saturday February 11 2012
look at the width of this grip for a little girl!
saturday:

start each workout with the junk yard dog warm up and the burgener warm up.

1. snatch: warm up under meet conditions: 3, 2, 1...then heavy snatch.

2. cln and jerk: same as above.

3. fs: heavy fs




Comments (26)

Friday February 10 2012
geezers on a hike!!
friday:

TAKE A HIKE!! ENJOY THE DAY!!



Comments (5)

Thursday February 9 2012
gotta love this!
thursday:

start each workout with the junk yard dog warm up and the burgener warm up.

1. snatch: work up to 80%x1x5

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

3. fs: heavy single




Comments (15)

Wednesday February 8 2012
younger!!!!
wednesday:

start each workout with the junk yard dog warm up and the burgener warm up.

1. pwr snatch+ohs: work up to 80% of pwr snatch x 1+1 x 5 sets.

2. pwr cln+fs+jerk: work up to 80% of best pwr cln x 1+3+1 x 5 sets.

3. chins: 25



Comments (5)

Tuesday February 7 2012
tuesday:

start each workout with the junk yard dog warm up and the burgener warm up.

1. snatch: work up to 85%x1x5

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

3. fs: heavy single, then 90% of that single, 85%x2 of that single, 80%x3 of that single.

4. good mornings: stay back. 3 x 5 reps.

5. abs: 100 weighted sit ups.



Comments (16)

Monday February 6 2012
geezers rule!!
this cycle gets one ready for the meet in columbus, ohio. nationals and arnolds!!

monday:

start each workout with the junk yard dog warm up and the burgener warm up.

1. snatch: work up to 80%x1x5

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

3. chins: 25

4. sit ups: 100



Comments (17)

Sunday February 5 2012
pier off oceanside, ca. coast.
sunday:

ride the harley day!! err i mean to say the bmw!!



Comments (6)

Saturday February 4 2012
stretch for lifting!!!
saturday:

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single (get there in 2-3 reps) you are already warm....no need to do lighter sets.




Comments (4)

Friday February 3 2012
love this pix
friday:

rest day



Comments (20)

Thursday February 2 2012
i am a great uncle!!!
thursday:

start each workout with the junk yard dog warm up and the burgener warm up.

1. snatch: work up to (70%x1, 75%x1, 80%x1) (75%x1, 80%x1, 85%x1)

2. cln and jerk: work up to 85%x1, 80%x1, 85%x1, 80%x1

3. sit ups x 100.

4. chins: 25



Comments (4)

Wednesday February 1 2012
attitude wins!!
wednesday:

start each workout with the junk yard dog warm up and the burgener warm up.

1. pwr snatch, snatch: work up to a max pwr snatch (hips above parallel) then proceed on with a snatch. go up to about 85% of best snatch and hit it for 2 singles, then 80% x 1 x2.

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

3. fs: work up to 85%x2x5.

4. good mornings: 3 x 5 you select the weight. focus on staying back.

5. 100 weighted sit ups




Comments (9)