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WOD Archive - June 2012

Saturday June 30 2012
working foot position
saturday:

1. snatch: work up to 90%x1, 85%x1, 80%x1,

2. cln and jerk: same as snatch

3. abs: 100 reps

Warm up: run 800m, then dynamic movements and body weight exercises of your choice.

W.O.D.: complete 21-18-15-12-9-6-3 reps of the following...
Barbell thrusters (50kg/40kg)
Pull ups
Ghd sit ups

Extra credit: tabata row

Durability: 30x wtd leg levers, 30x reverse hypers



Comments (5)

Friday June 29 2012
my flag!
friday:

rest day!

CROSSFITTERS

Warm up: dynamic movements of your choice then work up to 1 RM clean.

Strength: 10 rounds: every 60 seconds perform 2x cleans @ 75% of your 1 RM clean.

W.O.D.: complete 5 rounds for time...
Run 400m
10x push press (40kg/30kg)
15x ball slams (30#/20#)
20x sit ups

Durability: stretch, foam roll, ice bath.



Comments (11)

Thursday June 28 2012
shown before. i love this pix. pulling under!
thursday:

1. back squat: work up to a heavy single. 90%x1x3, 85%x3x3

2. fs: work up to 70%x3, 75%x3, 80%x3x3

3. chins: 50 reps

CROSSFITTERS

REST DAY



Comments (5)

Wednesday June 27 2012
note foot position vs bar path
wednesday:

junk yard dog warm up + burgener warm up + skill transfer exercises -snatch

1. clean and jerk: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1

2. snatch: work up to 70%x1x3

3. good morning-practice staying back. light weight x 4 reps x 3 sets.

CROSSFITTERS

Warm up: run 800m, then 5 rounds of 5x pull ups, 10x push up, 15x air squats. Start off easy and increase the intensity as you go.

W.O.D.: 15 rounds: every 60 seconds perform the following...
3x burpee pull ups
50m sprint

Extra credit: 8x 25m prowler push (AHAP). Rest as needed.

Durability: 3 rounds: 20x sledge strikes, 15x wtd sit ups, 10x reverse hypers. Rest as needed.



Comments (5)

Tuesday June 26 2012
i love my flag
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to a heavy single. 90%x1x3, 85%x3x3

2. bs: work up to 70%x3, 75%x3, 80%x3x3

3. chins: 50 reps

CROSSFITTERS

Warm Up: Work up to 1 RM muscle snatch

Strength: Work up to 1 RM snatch, then back it down to 95% for 2 singles, then 90% for 2 doubles.

W.O.D.: Complete 50-40-30-20-10 reps of the following...
Double unders
Ball slams (25#/15#)
sit ups

Durability: 3x10 Romanian deadlift (medium weight)



Comments (5)

Monday June 25 2012
outstanding
monday:

junk yard dog warm up + burgener warm up + skill transfer exercises -snatch

1. snatch: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1

2. cln and jerk: work up to 70%x1x3

3. good morning-practice staying back. light weight x 4 reps x 3 sets.

4. abs: 100 weighted sets

,
Crossfitters

Warm up: work up to 70% clean + front squat

W.O.D.: Complete the following for time...
Row 1,000m
30x ring dips
20x clean (80 kg/60kg)
10x bar muscle up

Extra credit: 5k run

Durability: 3 rounds: 10x wtd leg levers, 45 sec elevated plank, 10x Russian twist, 10x back extension.



Comments (5)

Sunday June 24 2012
sunset at mikes gym!!
Sunday

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day



Comments (6)

Saturday June 23 2012
warriors wearing mikes gym tee
saturday:

1. snatch: work up to a heavy single.

2. fs: heavy single

3. cj: work up to a heavy single

4. fs: heavy single

CROSSFITTERS

Warm up: 3 rounds: run 200m, 5x deadlift, 5x hang clean, 5x jerk (45#, 65#, 95#)

Strength: work up to 85% of your 1 Rm deadlift, then perform 10 rounds of 1x deadlift every 60 seconds.

W.O.D.: complete as many rounds ad possible in 20 minutes of the following...
Run 200m
15x kb sums deadlift high pulls (32kg/24kg)
10x kb swings (24kg/16kg)
5x kb snatch each side (16kg/12kg)

Durability: 50x GHD sit ups, 30x reverse hypers



Comments (5)

Friday June 22 2012
hunting for rabbit and squirrel
friday:

OLYMPIC WEIGHTLIFTERS

rest day.

CROSSFITTERS

Warm Up: Work up to 1 RM front squat. Perform any dynamic movements or stretches to help prime your body.

W.O.D.: Complete 7 rounds for time of the following...
7x Hang power snatch (40kg/30kg)
7x Overhead squat (40kg/30kg)
7x Burpees
7x GHD sit ups

Extra Credit: Row 500m for time. Goal is under 1:30 for guys and 1:45 for ladies.

Durability: 1x max plank hold, 1x max wall sit.



Comments (14)

Thursday June 21 2012
pulling under!!
thursday:

junk yard dog warm up + burgener warm up + skill transfer exercises -snatch

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

2. cln and jerk: work up to 70% x 1 x 5 sets. do these on the minute. 75%x1x5 sets...on the minute.
80% x 1 x 5....on the minute to 90 sec. no more than 90 sec.

3. fs: heavy single

4. chins: 50 reps

5. sit ups: 100 reps. 25 weighted sit ups, 25 glute ham sit ups, 50 regular sit ups.

CROSSFITTERS

Warm up: 3 rounds: run 200m, 5x strict press, 5x push press, 5x push jerk. Start with the bar and increase the weight each round.

Strength: work up to 5 rm strict press. If you fail at the last few reps of your last set, push press the remainder reps.

W.O.D.: 5 rounds: complete as many rounds as possible in 3 minutes of the following...
3x db burpee thrusters (35#/25#)
6x push up
9x toes 2 bar
* rest 60 sec between each 3 minute amrap.

Durability: 3 sets x 5 reps good morning. Go heavy and increase the weight each set.



Comments (13)

Wednesday June 20 2012
starting position: hips above knees
wednesday:

junk yard dog warm up + burgener warm up + skill transfer exercises -snatch

1. pwr snatch + ohs: work up to 80% of best pwr snatch x 1 + 3 ohs x 4 sets.

2. pwr cln+ pj + jerk: work up to 80% of best pwr clean + 1 + 1 (pj) + 1 jerk x 4 sets.

3. good mornings: practice on staying back. go to about 45 degrees, sitting back x 5 reps x 4 sets. go light and work up from there.

4. abs: your choice--100 reps.

CROSSFITTERS

REST DAY



Comments (19)

Tuesday June 19 2012
dancing to lady gaga!!!
tuesday:

junk yard dog warm up! burgener warm up + skill transfer exercises for the snatch.

1. snatch: work up to 85%x1x5

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

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

4. sit ups: 100

CROSSFITTERS

Warm up: 4 rounds: run 200m, 5x pull ups, 10x thruster (bar)

W.O.D.: Heavy Fran: Complete 21-15-9 reps of the following...
Thruster (135#/95#)
Chest to bar pull ups

Extra Credit: 100x sledge strikes as fast as possible.

Durability: 50x wtd sit up, 30x reverse others (heavy)



Comments (18)

Monday June 18 2012
geezer dudes
Monday:

OLYMPIC WEIGHTLIFTERS:
1. snatch work up to 80% x 1 x 5
2. cln and jerk: work up to 80%x1x5
3. sit ups x 100 reps
4. chin ups x 25 reps

CROSSFITTERS

Warm Up: Work up to 1 RM front squat.
*Perform any stretches/dynamic movements that helps you get loose. (I.E.: air squats, leg swings, burgener warm up, etc)

Strength: Work up to a 1 RM clean + front squat + jerk.
*The clean is a squat clean. So 1 rep consist of a clean, a front squat, and a jerk.

W.O.D.: Complete 8 rounds of the following...
1 min of max distance row
1 min of max KB swings (32kg/24kg)
*If you hit 15x KB swings prior to the minute being up, the remainder of the time is rest. Also it is a running clock, so this workout will take 16 minutes, and if possible, do not scale the KB weight.

Durability: Foam roll, ice bath.



Comments (16)

Monday June 18 2012
geezer dudes!!
monday

OLYMPIC WEIGHTLIFERS

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!


1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. chins: 25
4. sit ups: 100



Comments (8)

Sunday June 17 2012
teaching the set up!!
sunday:

OLYMPIC WEIGHTLIFTERS

rest day!

CROSSFITTERS

Warm Up: 3 Rounds: Row 250m, 5x pull ups, 10x push ups, 15x air squats, stretch of your choice.

W.O.D.: Complete 10 rounds for time of the following...
2x snatch (85% 1 RM)
1x rope climb
1x prowler push (Heavy)

Extra Credit: 1x mile sprint @ threshold pace.

Durability: 3 Rounds: 10x toes 2 bar, 60 sec farmers carry (AHAP), 10x seated russian twist (25#/15#), 10x WTD back extensions.



Comments (11)

Saturday June 16 2012
rules of crossfit east coast
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: max single

2. clean and jerk: max single

3. fs: heavy single

CROSSFITTERS

REST DAY



Comments (14)

Friday June 15 2012
john wayne was at crossfit east coast??
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm up: row 500 m, then work up to 3 rm deadlift.

Strength: Deadlift: Perform 3 sets of 5 reps at 85%-90% 3RM. Rest as needed between sets.

W.O.D.: complete the following for time...
250x double unders
150x wall ball (20#/12#)
50x burpee

Durability: 50x WTD sit ups, 30x reverse others (heavy)



Comments (5)

Thursday June 14 2012
great instructor!
thursday:

OLYMPIC WEIGHTLIFTERS

1. pwr snatch + ohs: 1+3 x 5 sets. you choose the weight.

2. pwr cln+fs+jerk: 1 + 3 + 1x5 sets: you choose the weight.

on this workout i only want pwr snatch and power cleans. if you do full movements the weight is too heavy. i want speed on the turn over here.

CROSSFITTERS

Warm Up: 3 Rounds: 3x deadlift, 3x power clean, 3x front squat, 3x clean, 3x jerk. Increase the weight each round.

W.O.D.: "Death by Clean". Minute 1 = 1 clean, minute 2=2 clean, minute 3=3 clean, etc. Continue until you are unable to perform the prescribed number of reps for that minute. Weight is 60kg/40kg...scale as needed.

Extra Credit: 2,000m row for time. Goal is under 7 minutes for guys, and under 8 for ladies.

Durability: 50x GHD sit ups, 15x good mornings (heavy, but break up as needed).



Comments (13)

Wednesday June 13 2012
instruction from an olympian
wednesday:

OLYMPIC WEIGHTLIFERS

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!

1. snatch: work up to 80%x1x5,

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

3. abs- 100 reps

CROSSFITTERS

Warm up: Row 500m, then junk yard dog, then burgener warm up(snatch grip)

Strength: work up to 1 rm snatch. Then back it down to 70% and perform a double every 60 seconds for 10 minutes.

W.O.D.: Complete 30-20-10 reps of the following...
KB swing (32kg/24kg)
Ring dips
pull ups

Durability: 1x max elevated plank hold. 1x max distance farmers carry (ahap).



Comments (5)

Tuesday June 12 2012
checking overhead position
tuesday

OLYMPIC WEIGHTLIFERS

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!

1. pwr snatch: work on loading the hamstrings and good positioning off the floor.
work up to 75% of best pwr snatch x 3 reps x 5 sets.

2. pwr cln + pp + pj + jerk: work up to 70%x1=clean+1=pp+1=pj+1=jerk x 5 sets. if one of the presses fail you are thru with that requirement. as example if pp fails, only do pj and jerk. if pp + pj fail, only do jerk.

CROSSFITTERS

REST DAY



Comments (11)

Monday June 11 2012
making corrections!
monday:

OLYMPIC WEIGHTLIFERS

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!

1. front squat: heavy single...no more than 10 reps total.
2. snatch: work up to 85%x1x5
3. fs: heavy single: no more than 5 reps total.
4. cln and jerk: work up to 85%x1x5

CROSSFITTERS

Warm Up: 3 Rounds: Row 200m, 5x front squat, 5x push press, 5x thruster, stretch or dynamic movement of your choice. Keep it light.

W.O.D.: 5 Rounds:
Row 1000m
21x DB thrusters (35#/25#)
*Note: This is an interval workout; therefore, after the thrusters, your rest is the amount of time it took you to row the 1,000m that round.

Extra Credit: 100x KB snatch as fast as possible (24kg/16kg)

Durability: 30x WTD toes to bar (AHAP), 30x WTD back extensions (AHAP)



Comments (19)

Sunday June 10 2012
boss hoss giving instructions at sullivan fitness workout!
sunday:

rest day!! day 2 of crossfit olympic trainers course.

Crossfitters:

Warm up: 3 rounds: 250 m row, 5xhang clean, 5xpush press, 5x jerk.

Strength: work up to 1 RM jerk

W.O.D.: 8 rounds. Every 90 seconds perform the following...
2x clean (70%)
2x max box jump

Durability: 50x weighted sit ups, 15x RDL (light)



Comments (8)

Saturday June 9 2012
10 principles of physical fitness!
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: work up to a heavy single

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

3. fs: work up to a heavy single

CROSSFITTERS

Warm Up: Row 500m, then 5 rounds of 5x pull ups, 10x push ups, 15x air squats, then Burgener warm up (snatch grip)

W.O.D.: 5 Rounds for time...
10x power snatch (50kg/35kg)
15x pull ups
20x DB thruster (35#/25#)

Extra Credit: 5x 100m sprints. 60 sec rest between each sprint

Durability: 3 Rounds: 10x GHD sit ups, 60 sec farmers carry (AHAP), 10x Russian twist, 10x Reverse hypers (AHAP)



Comments (10)

Friday June 8 2012
beautiful sunset!
friday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day. on my way to southern pines, nc to do a crossfit olympic trainers course!!



Comments (4)

Thursday June 7 2012
agressive finish!
thursday:

OLYMPIC WEIGHTLIFTERS

1. pwr snatch + ohs: 1+3 x 5 sets. you choose the weight.

2. pwr cln+fs+jerk: 1 + 3 + 1: you choose the weight.

on this workout i only want pwr snatch and power cleans. if you do full movements the weight is too heavy. i want speed on the turn over here.

CROSSFITTERS

Warm Up: 3 rounds: 5x deadlift, 5x power cleans, 5x front squat, 5x push press.
*increase weight each round.

Strength: work up to 2 RM back squat. Then back it down 10% and perform 1 set of 5 reps.

W.O.D.: Complete as many rounds as possible in 20 minutes of the following...
3x deadlift (275#/225#)
5x muscle ups
7x toes to bar
20x sledge strikes

Durability: 1x max plank hold. If under your last max attempt... perform a 50 burpee penalty.



Comments (4)

Wednesday June 6 2012
the great serge reding!
wednesday:

OLYMPIC WEIGHTLIFERS

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!

1. fs: work to a med heavy single

2. snatch: work up to 85%x1x2, 90%x1, 85%x1, 80%x1x2

3. cln and jerk: work up to 80%x1x2, 85%x1x2, 90%x1, 80%x1

4. back squat: work up to a heavy single.

5. abs

CROSSFITTERS

Warm Up: 3 Rounds: Run 200m, 10x push ups, 15x sit ups, stretch or dynamic movement of your choice.

W.O.D.: Perform 10 rounds of the following...
25m sprint
25m prowler push(light)
25m sprint
90 seconds rest

Extra Credit: 100x Ball slams (30#/20#) as fast as possible.

Durability: 3 Rounds: 10x WTD sit ups (20kg/10kg), 45sec/45sec side bridge, 10x Russian twist, 10x Reverse hypers (AHAP)



Comments (12)

Tuesday June 5 2012
load the hamstrings while staying back!
tuesday:


OLYMPIC WEIGHTLIFERS

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!

1. pwr snatch: work on loading the hamstrings and good positioning off the floor.
work up to 80% of best pwr snatch x 2 reps x 5 sets.

2. pwr cln + pp + pj + jerk: work up to 75%x1+1+1 x 5 sets. if one of the presses fail you are thru with that requirement. as example if pp fails, only do pj and jerk. if pp + pj fail, only do jerk.

CROSSFITTERS

Warm up: row 500 m, then junk yard dog, then burgener warm up (clean grip).

Strength: work up to 1 RM clean and jerk, then back it down to 90% and perform 5 singles.

W.O.D.: Complete 21-15-9 reps of the following...
Overhead squat (135#/95#)
Push press (135#/95#)
GHD sit ups

Durability: 5x5 RDL @ 110% 1 Rm clean.




Comments (4)

Monday June 4 2012
paleo? of course!!
monday:

OLYMPIC WEIGHTLIFERS

monday:

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!

1. front squat: heavy single...no more than 10 reps total.
2. snatch: work up to 80%x1x5
3. fs: heavy single: no more than 5 reps total.
4. cln and jerk: work up to 80%x1x5
5. fs: heavy single. no more than 2 reps total.

ice bath.

CROSSFITTERS

REST DAY




Comments (5)

Sunday June 3 2012
practicing staying back at shogun crossfit.
sunday:

rest your weary body!!!

CROSSFITTERS

Warm up: run 400m, 5 rounds of 5x pull up, 10x push up, 15x air squat.

W.O.D.: Complete 5 rounds for time:
3 x clean (100kg/70kg)
2x rope climb
1x 50m prowler push (AHAP)

Extra Credit: Row 500m as fast as possible. Men if over1:30 and women 1:45 perform a 50 burpee penalty.

Durability: max distance farmers carry (32 kg/24kg)




Comments (8)

Saturday June 2 2012
working the split jerk at shogun crossfit
saturday:

OLYMPIC WEIGHTLIFTERS

1. front squat: heavy single to warm up. no more than 10 total reps

2. snatch: max for day

3. cln and jerk: max for the day

4. bs: heavy single

CROSSFITTERS

Warm Up: 3 Rounds (bar, bar, 40kg): 3x deadlift, 3x power clean, 3x front squat, 3x push press.

Strength: Work up to 5 RM deadlift.

W.O.D.: Complete 7 rounds for time of the following...
7x DB Burpee thrusters
7x ring dips
7xChest to bar pull ups
7x WTD sit ups (AHAP)

Durability: 30x Strict pull ups, 30x evil wheels



Comments (41)

Friday June 1 2012
working LOADING the hamstrings!
friday:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: 3 rounds: 1 minute of single unders, 20 air squats, 30 sec of double unders, 10 push ups.

W.O.D.: Complete as many rounds as possible in 10 minutes of the following...
50x double unders
3x muscle up

Extra Credit: 10x50m sprints. Rest 60 seconds between sprints.

Durability: 3 Rounds: 15x WTD sit ups (20kg/10kg), 60 sec farmers carry (AHAP), 20x russian twist, 5x Romanian deadlift (heavy).



Comments (10)