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WOD Archive - March 2012

Saturday March 31 2012
jerk drive!
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single

4. 100 sit ups

CROSSFITTERS

Warm Up: 4 rounds of the following...200m run, 5x Burpees, 10x kb swings (light), stretch of your choice. As with all warm ups, start off slow and make sure your breaking a sweat by round 4, but not gassed.

W.O.D.: "Michael": Complete 3 rounds for time of the following...
Run 800m
50x Back extensions
50x Sit ups

Extra Credit: 2,000m row for time. Gentlemen if you are over 7:00, and ladies 8:00, perform a 50 burpee penalty.

Durability: Stretch, myofascial release, ice bath, new york steak.

*note: In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.






Comments (24)

Friday March 30 2012
FINISH!!!
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm Up: Row 500m, then 5 rounds of 5x Pull ups, 10x ring push ups, 15x jump squats

Strength: Work up to 1 RM military press, then back it down 10kg and do 3 sets of 3 reps, then back it down another 10 and perform 1 set of max reps.

W.O.D.: Complete 2 rounds of the following...
Max rep double unders in 60 seconds
rest 30 seconds
Max rep Wall balls in 60 seconds (20#/12#)
rest 30 seconds
Max rep Ball slam in 60 seconds (AHAP)
rest 30 seconds
Max rep push ups in 60 seconds
rest 30 seconds
Max rep GHD sit ups in 60 seconds
rest 30 seconds

Durability: Stretch, myofascial release, ice bath, core work.



Comments (11)

Thursday March 29 2012
erin at the first part of the burgener warm up!

OLYMPIC WEIGHTLIFTERS

1. bs: 78%x3 reps x 10 sets.

2. fs: 73%x3 x 3 sets.

3. sit ups. 50 weighted sit ups

4. 25 chin ups.

CROSSFITTERS

Warm Up: Run 400m, then Junk yard dog, then clean grip Burgener warm up.

W.O.D.: Complete 8 rounds for time of the following...
3x Cleans (80kg/50kg)
3x Max height box jump
1x 25m prowler push (AHAP)

Extra Credit: 6x Hill sprints. Rest is the walk down the hill. If you do not have a hill, substitute with 200m sprints on a :30 interval.

Durability: Stretch, myofascial release, ice bath.

*Note: When I program cleans or snatches, it is always squat cleans/squat snatches, unless otherwise noted. (I.E.: power clean, hang clean, etc). Also, if you are unable to do the prescribed weight, pick a weight that is hard, but doable.



Comments (28)

Wednesday March 28 2012
good lift off
OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. barski clean: 60%x3, 65%x3,, 70%x3, all 3 reps from mid thigh without putting bar down.

2. cln pulls: 90%x3 (maintain proper position and stay back.)

3. rack jerks bnk: 3, 2, 1, 1, 1

4. good mornings: 5x 3 stay back. light to medium load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

REST DAY!!!



Comments (12)

Tuesday March 27 2012
good rack pos for jerk
tuesday:

OLYMPIC WEIGHTLIFTERS

1. fs: 78%x3 reps x 10 sets.

2. bs: 73%x3 x 3 sets.

3. sit ups. 50 weighted sit ups

4. 25 chin ups.

CROSSFITTERS

Warm Up: Work up to 1 RM front squat

Strength: Front squat: 8 sets of 2 reps at 85% 1 RM front squat. Rest as needed between sets.

W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
5x Overhead squat (135#/95#)
10x pistols each leg
15x Ball slams (AHAP...ideally a 50# ball for gents and a 20# for ladies)

Durability: Stretch, myofascial release, ice bath.



Comments (15)

Monday March 26 2012
working on over-head position
monday

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. barski snatch: 60%x3, 65%x3, 70%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: Row 500m, then 4 rounds of 10x KB swing (16kg/12kg), 10x KB front squat, 10x Push up.

W.O.D.: Complete the following as fast as possible...
30x Ring dips
25x Clean (135#/95#)
20x chest to bar pull ups
15x Hand stand push up
10x Muscle up
5x Snatch (bodyweight)

Extra credit: 5x 20m uphill prowler push (90#/45#). If you do not have a hill...double the distance. Rest as needed between efforts.

Durability: Stretch, myofascial release, ice bath.



Comments (17)

Sunday March 25 2012
beautiful so calif.
sunday:

OLYMPIC WEIGHTLIFTERS

rest day!

CROSSFITTERS

Warm up: Shooter's choice. Pick something that will prime your body for thruster and pull ups, but not beat you down.

W.O.D.: Crossfit Open workout 12.5. Complete as many rounds as possible in 7 minutes following the rep scheme below...
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Strength: Work up to 1 RM deadlift, then back it down to 80% and perform 3 reps x 3 sets. Then back it down to 75% and perform 1 set of max reps.

Durability: Stretch, myofascial release, ice bath.



Comments (13)

Saturday March 24 2012
lots of bars at mikes gym!
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single

CROSSFITTERS

Rest Day



Comments (11)

Friday March 23 2012
CARLSBAD BEACH IN SO CALIF.
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm up: Run 400m, 3 rounds with the bar/45#: Snatch grip skill transfer exercises, stretch/dynamic movement of your choice.

W.O.D.: "Nancy"...on steroids. Complete 5 rounds for time...
400m Run
15x Overhead squat (Bodyweight)

Extra Credit: Tabata Row. If you are under 1,000m perform a 100 squat jump penalty.

Durability: Stretch, myofascial release, ice bath.



Comments (10)

Thursday March 22 2012
MIKES GYM
thursday

OLMYPIC WEIGHTLIFTERS

1. bs: 75%x3 reps x 10 sets.

2. fs: 75%x3 x 3 sets.

3. sit ups. 50 weighted sit ups

4. 25 chin ups

CROSSFITTERS

Warm Up: Row 500m, then Burgener Warm up with skill transfer exercises (Snatch Grip), then junk yard dog.

Strength: Work up to 1 RM snatch, then back it down to 70% and perform a double every 60 seconds for 12 minutes.

W.O.D.: 6 Rounds of the following...
Max meters on the rower for 60 seconds
Max KB swings for 60 seconds (32kg/24kg)

*Note: If you get to 15 KB swings before the 60 seconds is up, stop and rest the remainder of the time. This is one of the most brutal workouts I have done, so do not substitute a lighter KB, and note that there is no transition time between exercises, so treat it similar to fight gone bad when it comes to strategy. It is only 12 minutes so make it happen!!!

Durability: Stretch, myofascial release, ice bath.



Comments (14)

Wednesday March 21 2012
gotta love them plates at mikes gym
wednesday:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. 2 pos clean: 65%x2, 70%x2,, 75%x2, mid thigh, floor.

2. cln pulls: 85%x3, 90%x2 (maintain proper position and stay back.)

3. rack jerks bnk: 3, 2, 1, 1, 1

4. good mornings: 4 x 3 stay back. light load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Run 400m, then 5 rounds of 5x pull ups, 10x push ups, 15x air squats, stretch or dynamic movement of your choice. Start off slow and increase the intensity as you get to the later rounds.

W.O.D.: Complete 5 rounds for time of the following...
25x Box jump (24in/20in)
5x Thruster (155#/105#)
2x Rope climb (15ft)

Extra Credit: 1x 800m sprint, 1x 400m sprint, 1x 200m sprint. Rest as need between sprints to ensure max effort.

Durability: Stretch, myofascial release, ice bath.




Comments (11)

Tuesday March 20 2012
last weekend meet in fullerton
tuesday:

OLYMPIC WEIGHTLIFTERS

1. fs: 75%x3 reps x 10 sets.

2. bs: 75%x3 x 3 sets.

3. sit ups. 50 weighted sit ups

4. 25 chin ups.

CROSSFITTERS

Rest Day...Enjoy!!!



Comments (12)

Monday March 19 2012
mark the feet for the jerk
monday

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. 2 pos snatch: 65%x2, 70%x2, 75%x2 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

Warm Up: Row 500m, then junk yard dog, then Burgener warm up.

Strength: Work up to a 3 RM overhead squat and perform 3 sets of 3 reps at that weight, then back it down 5 kg and do 2 sets of 3 reps.

W.O.D.: 10 rounds, every 60 seconds perform the following...
3x Clean (185#/135#)
100m sprint

Durability: Stretch, myofascial release, ice bath



Comments (10)

Sunday March 18 2012
members slogans
sunday:

OLYMPIC WEIGHTLIFTERS

play day!! relax! spend time with family!!

CROSSFITTERS

Warm Up: Row 500m, 30x push up, Row 500m, 30x Air squat

W.O.D.: Complete 21-15-9 reps of the following...
Deadlift (275#/225#)
Ring dips
Chest to bar pull ups

Extra Credit: Complete 9 rounds of the following...
25m Prowler push (as heavy as possible)
60 seconds rest

Durability: Stretch, myofascial release, ice bath.




Comments (10)

Saturday March 17 2012
sign at memphis crossfit
saturday:

OLYMPIC WEIGHTLIFTERS

1. sn: heavy for day

2. cln and jerk: heavy for day

CROSSFITTERS

Warm Up: Shooters choice. Anything that you prefer to prime your body for the 12.4 open workout.

W.O.D.: Crossfit 12.4 open workout...
Complete as many rounds as possible in 12 minutes of the following...
150x Wall ball (Men=20#ball @ 10ft target, Women=14# ball @ 9ft target)
90x Double Under
30x Muscle Ups

Strength: Work up to a 1RM front squat, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.

Durability: Stretch, myofascial release, ice bath




Comments (9)

Friday March 16 2012
i love my ride
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS



Comments (9)

Thursday March 15 2012
check the bar path off the ground
thursday

OLMYPIC WEIGHTLIFTERS

1. bs: 70%x3 reps x 10 sets.

2. fs: 70%x3 x 3 sets.

3. sit ups. 50 weighted sit ups

4. 25 chin ups

CROSSFITTERS

Warm Up: 4 Rounds: 50x Step ups (15in-17in box), 10x push ups, 10x sit ups, stretch or dynamic movement of your choice.

W.O.D.: "Fight gone bad"...but heavier! 3 Rounds, complete 60 sec of work at each of the following stations...
Row (Calories)
2 for 1 Wall ball (20#/12#)
Sumo deadlift high pull (95#/65#)
Box Jump (30in/24in)
Push Press (115#/95#)
Rest

Extra Credit: Tabata row. (Goal is over 1,000m...if you fail to meet this goal, perform a 1 mile run penalty)

Durability: Stretch, myofascial release, ice bath.

*Note: Tomorrow is a rest day, and I will program the 12.4 open workout on Friday, so prepare as needed.



Comments (30)

Wednesday March 14 2012
check your footwork in the jerk
wednesday:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. 3 pos clean: 60%x3, 65%x3, 70%x3 high hang, mid thigh, floor.

2. cln pulls: 80%x3, 85%x3 (maintain proper position and stay back.)

3. rack jerks bnk: 3, 2, 1, 1, 1

4. good mornings: 3 x 3 stay back. light load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: 3 Rounds w/ the bar: 3x RDL, 3x Hang power clean, 3x Front squat, 3x push press, 3x back squat, stretch of your choice.

Strength: Back Squat: Work up to a 10 RM max, then back it down 5% x 10 reps, then 10% x 10 reps.

W.O.D.: Complete the following for time...
21x Deadlift (275#)
200m sprint
15x Deadlift (275#)
400m sprint
9x Deadlift (275#)
800m sprint

Durability: Stretch, myofascial release, ice bath, coconut oil.



Comments (11)

Tuesday March 13 2012
get those hamstrings stretched before the explosion!!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. fs: 70%x3 reps x 10 sets.

2. bs: 70%x3 x 3 sets.

3. sit ups. 50 weighted sit ups

4. 25 chin ups.

CROSSFITTERS

Warm Up: Run 400m, 5 Rounds of 5x Pull ups, 10x Push up, 15x Air squats.

W.O.D.: 50-40-30-20-10 reps of the following...
Double unders
KB swing (32kg/24kg)
Burpees

Extra Credit: 6x Hill sprints....rest is the walk back down the hill. (If you do not have a hill, substitute 200m sprints with 30sec rest between sprints.)

Durability: Stretch, myofascial release, ice bath.



Comments (19)

Monday March 12 2012
proper starting position
OLYMPIC WEIGHTLIFTERS

new cycle! classical template.

junk yard dog + burgener warm up daily!

1. 3 pos snatch: 60%x3, 65%x3, 70%x3 high hang, mid thigh, floor.

2. sn pulls: 80%x3, 85%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

Warm Up: Row 500m, 25 ball slams, Row 250m, 25 push ups.

Strength: Clean and Jerk, work up to 80%, then...(80% x 1, 85% x 1, 90% x 1) x 3 rounds.

W.O.D.: "Ms. Sage" (Now, Mrs. Sage): 5 Rounds for time of the following...
10x Power Snatch (50kg/35kg)
15x Pull ups
20x DB thruster (35#/25#)

Durability: Stretch, myofascial release, ice bath.




Comments (8)

Sunday March 11 2012
team work at invictus
sunday:

OLYMPIC WEIGHTLIFTERS

total rest day! new cycle begins tomorrow.

CROSSFITTERS

Rest day



Comments (11)

Saturday March 10 2012
learning gymnastics at invictus
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: work up to 70%x1

2. cln and jerk: work up to 75%x1

3. fs: heavy single

4. abs (your choice)

CROSSFITTERS

Warm Up: Row 100m (60%), 50 jumping jacks, Row 100m (70%), 40 mountain climbers, Row 100m (80%), 30 air squats, Row 100m (90%), 20 push ups, Row 100m (100%), 10 Pullups.

W.O.D.: Complete 7 rounds for time of the following:
7x Thruster (50kg/40kg)
7x Chest to bar pull ups
7x Ring dips
7x Toes 2 Bar

Extra Credit: 100x Sledge strikes AFAP. Every time you break, its a 15m Prolwer push penalty.

Durability: Stretch, myofascial release, ice bath



Comments (12)

Friday March 9 2012
all american d tackle at notre dame checks in mikes gym.
friday:

OLYMPIC WEIGHTLIFTERS

rest day---relax

CROSSFITTERS

Warm Up: Row 500m, then Burgener warm up and junk yard dog.

Strength: Work up to 1 RM Snatch, then back it down to 70% and perform 2 snatches every 60sec for 10 minutes. Make sure these are full snatches (not hang or power).

W.O.D.: Complete the following as fast as possible...
10x Rope climb (15ft)
20x Overhead squat (Bodyweight)
30x pistols (each leg)
40x KB swing (32kg/24kg)
50x Burpee

Durability: Stretch, myofascial release, ice bath, Pacifico.



Comments (12)

Thursday March 8 2012
my buddies
thursday:

OLYMPIC WEIGHTLIFTERS

1. fs x 2 x 5 sets no more than 60%

2. bs x 2 x 5 sets no more than 50%

3. light good mornings x 3 (use as a stretch) x 4 sets

4. sit ups x 100.

CROSSFITTERS

Warm Up: Shooters choice. Anything that you prefer to prime your body for the movements in the WOD.

W.O.D.: Crossfit open workout 12.3: Complete as many rounds as possible in 18 minutes of the following...

15x Box jump (24in/20in)
12x Push press (115#/75#)
9x Toes to bar

Extra Credit: Row 2,000m as fast as possible. Goal for this is under 7 minutes for men and under 8 minutes for women. If you come in above that time...perform a 50 burpee penalty.

Durability: Stretch, myofascial release, ice bath, sweet potato covered with homemade meatballs and gravy.



Comments (11)

Wednesday March 7 2012
boss hoss and the hummers!
wednesday:

OLYMPIC WEIGHTLIFTERS

1. burgener warm up
2. skill transfer exercises snatch
3. high hang snatch x 3 bar only
4. mid thigh snatch x 3 bar only

5. snatch up to 50% x 2 x 3

6. cln and jerk: up to 50% x 1+2 x 3

7. abs-100 reps

CROSSFITTERS

Rest day



Comments (15)

Tuesday March 6 2012
balboa park
tuesday:

OLYMPIC WEIGHTLIFTERS

taking it easy this week.

junk yard dog warm up

1. burgener warm up
2. skill transfer exercises snatch
3. high hang snatch x 3 with bar only
4. mid thigh snatch x 3 with bar only.

100 sit ups
50 reverse back extensions
row 1000 mtrs easily cool down
stretch

CROSSFITTERS

Warm Up: Row 500m, Burgener warm up, junk yard dog.

Strength: Work up to 1 Rm front squat, then back it down to 90% and perform 5 singles.

WOD: "Mike Burgener": 5 Rounds for time: 1x Snatch (100kg/80kg), 2x Clean and jerk (125kg/100kg), 3x Back squat (150kg/120kg), 25m up hill prowler push (40kg/20kg).

Durability: Stretch, myofascial release, ice bath, bacon and cheddar hamburger patties with sweet potato fries.




Comments (56)

Monday March 5 2012
practicing the burgener warm up
monday:

OLYMPIC WEIGHTLIFTERS

rest day again!! this week will be a kick back week. more of an active rest cycle for olympic lifters after this last competition.

CROSSFITTERS

Warm Up: Row 500m, 15 burpees, Run 400m

WOD: 10 Rounds, every 2 min perform the following...
3x Thrusters (60kg/40kg)
6x pull ups
9x Box jumps (30in/24in)

Extra Credit: 4 x 400m sprints. Max effort, so rest as needed between sprints to insure full recovery.

Durability: Stretch, myofascial release, ice bath, apple and almond butter.



Comments (18)

Sunday March 4 2012
my buddy!!
sunday:

OLYMPIC WEIGHTLIFTERS

recover!!

CROSSFITTERS

Warm Up: Burgener warm up (Snatch grip), then do a few snatch reps with the bar and light weight to get ready for the WOD.

WOD: Crossfit games open workout 12.2

Men: Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Women: Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Strength: Work up to 1 RM back squat, then back it down to 90% and perform 10 singles. Rest as needed between reps.

Durability: Stretch, myofascial release, ice bath, carne asada burrito.



Comments (10)

Saturday March 3 2012
use bands to stretch and work mobility weaknesses. k star is the dude!
saturday:

OLYMPIC WEIGHTLIFTERS

meet day. go get em!! good luck to my daughter in law natailie woolfolk burgener and her quest to become a 2 time olympian!!! get em nat!!

CROSSFITTERS

Rest day. Crossfit open WOD 12.2 will be tomorrow...get ready!



Comments (15)

Friday March 2 2012
early am at mikes gym!
friday:

OLYMPIC WEIGHTLIFTERS

rest and relax. mentally prepare!

CROSSFITTERS

Warm Up: Row 500m, 7 Rounds of 5x Pull ups, 10x push ups, 15x Air squat. Like all warm ups, start off slow and then finish the last round at 100% effort.

W.O.D.: 6 Rounds for time of the following...
5x Squat clean (70kg/50kg)
5x Muscle ups
25m Prowler push (AHAP)

Extra Credit: 100 ball slams as fast as possible
*note: use the heaviest slam ball you have access to. Ideally guys would use 50# and girls use 30#. Lastly, every time you break/rest while performing the 100 reps it is a 5 burpee penalty. Complete the burpee after your done with the slams.

Durability: Stretch, ice bath, myofascial release, if you are doing the 12.2 games wod on sunday...mentally prepare!




Comments (11)

Thursday March 1 2012
this is what happens when one does not finish!
thursday:

OLYMPIC WEIGHTLIFTERS

bar work on the sn and cj....just to get loose!!! get mentally focused!

CROSSFITTERS

Warm Up: Run 400m, then Burgener Warm up, then Junk yard dog.

Strength: Work up to 1 RM Deadlift, then back it down to 85% and do 6 rounds of...
2x Deadlift, then immediately...
1x max height box jump
*Rest as needed between rounds to maximize box jump height

W.O.D.: "Mrs. Leslie" - Complete 21-18-15-12-9-6-3 reps of the following...
Pull ups
Back squat (40kg/30kg)
Push Press (40kg/30kg)
GHD sit ups

Durability: Stretch, myofascial release ice bath.



Comments (16)