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WOD Archive - May 2012

Thursday May 31 2012
note proper bar bath
thursday

OLYMPIC WEIGHTLIFTERS

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

1. power clean + jerk: work up to (80%x1, 85%x1, 90%x1)2 this is off your best power snatch
2. power snatch: work up to 80%x1x3. this is off best power clean
3. good mornings: 4 x 6 use medium weight
4. weight sit ups x 100

CROSSFITTERS

REST DAY



Comments (21)

Wednesday May 30 2012
i love this pix of old school speed
wednesday:

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

1. power snatch: work up to (80%x1, 85%x1, 90%x1)2 this is off your best power snatch
2. power cln and jerk: work up to 80%x1x3. this is off best power clean
3. chins: 50 total
4. ab work: your choice.

CROSSFITTERS

Warm Up: Work up to 1 RM back squat. Stretch and do dynamic movements as needed to loosen up.

Strength: Front Squat: 10 Rounds, every 60 seconds perform 3 reps.

W.O.D.: "Death by thruster". On the first minute, complete 1x thruster, minute 2=2 thruster, etc. Go until you are unable to perform the prescribed # of thrusters for that minute. Weight is 60kg/40kg.

Durability: 30x toes 2 bar, 30x reverse hypers



Comments (20)

Tuesday May 29 2012
crossfit shogun olympic trainers course
tuesday

OLYMPIC WEIGHTLIFTERS

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

tuesday:
1. clean and jerk: work up to (80%x1, 85%x1, 90%x1)2
2. snatch: work up to 80%x1x3
3. fs: work up to a heavy single
4. good mornings: stay back. 3 x 5 med weight.

CROSSFITTERS

Warm Up: 4 Rounds: Run 200m, 5x burpee, 10x sit up, stretch of your choice.

W.O.D.: Complete the following for time...
100x Burpee box jump (24in/20in)
*Note at the top of every minute, stop what you are doing and perform 5x pull up.

Extra Credit: 8x 25m Prowler push (4x45# plates/2x45# plates)

Durability: 1x max plank hold



Comments (17)

Monday May 28 2012
MEMORIAL DAY! honor our fallen and military!
HAVE A GREAT MEMORIAL DAY!

OLYMPIC WEIGHTLIFERS

monday: last week of the cycle.

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

1. snatch: work up to (80%x1, 85%x1, 90%x1)2
2. cln and jerk: work up to 80%x1x3
3. fs: work up to a heavy single
4. chins: 25

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 60% and perform 10 rounds of 2x Snatch every 60 seconds.

W.O.D.: 5 Rounds of the following ...
3x Power cleans (135#/95#)
6x Front squats (135#/95#)
9x Shoulder to overhead (135#/95#)
60 seconds rest

Durability: 50x GHD sits, 30x Reverse hypers (heavy)



Comments (10)

Sunday May 27 2012
a great present from crossfit twente!
sunday:

OLYMPIC WEIGHTLIFTER AND CROSSFITTERS

enjoy your day!!



Comments (13)

Saturday May 26 2012
amazing pix from erin okonek site!
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: work up to a heavy single. then -5%x1, -10%x1, -15% x 1

2. cln and jerk: work up to a heavy single. then -5%x1, -10%x1, -15% x 1

3. fs: heavy single

CROSSFITTERS

Warm Up: Row 500m, then 3 rounds of 10x KB sumo deadlift high pulls (24KG/20KG), 10x KB swing(20KG/16KG), 5x KB snatch each arm(16KG/12KG), stretch of your choice.

W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
5x KB snatch each arm (32kg/24kg)
10x pistols each leg
15x pull ups


Extra Credit: 10 rounds: 30 sec max row, 30 sec rest.

Durability: max push ups in 2 min, rest 2 minutes, max sit ups in 2 min.



Comments (10)

Friday May 25 2012
coach b paleo diet!! YEAH BUDDY!!
FRIDAY:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: Run 200m, 5x military press, 5x push press, 5x jerk, stretch or dynamic movement of your choice.

Strength: Work up to 1 RM push press, then back it down 5% and do 3 reps, then back it down another 5kg and perform 5 reps.

W.O.D.: Complete 5 rounds for time of the following...
5x deadlift (275#/225#)
25x ball slam (25#/15#)
25m prowler push ( 4x45#)

Durability: 30x WTD leg levers (AHAP), 30x pull ups (strict)
*Note: Break as needed



Comments (1)

Thursday May 24 2012
the ax throw at crossfit twente in amsterdam!
thursday:

OLYMPIC WEIGHTLIFTERS

1. back squat: work up to a heavy single then -5% x 1, -10% x 1, -15%x2x3

2. front sqt: work up to 70%x3x3

3. glute ham sit ups x 50 total reps

4. chins: 25

CROSSFITTERS

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

W.O.D.: "Isabel" and "Grace"
Complete the following as fast as possible...30x Snatch (135#/95#) then 30x Clean and jerk (135#/95#)

Extra Credit: 1x800m sprint. This is to be performed all out (I.E.: You should puke after you are finished)

Durability: 3 Rounds: 10x WTD sit ups (45#), 60 sec plank, 10x russian twist (25#/15#), 10x Good morning (light).




Comments (35)

Wednesday May 23 2012
amsterdam\'s canals!!
junk yard dog + burgener warm up daily!

wednesday:

OLYMPIC WEIGHTLIFTERS

1. barski clean: all from mid thigh. work up to 68%x3, 72%x3, 75%x3. do not allow the bar to drop.

2. cln pulls:, 100%x3x2 (maintain proper position and stay back.)

3. rack jerk bnk: work a heavy single, -10%x1x2, -15%x2

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

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

REST DAY...eat, sleep and ice bath.



Comments (11)

Tuesday May 22 2012
amsterdam is an amazing city!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to a heavy single then -5% x 1, -10% x 1, -15%x2x3

2. back sqt: work up to 70%x3x3

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: 3 Rounds: 5x deadlift, 5x power clean, 5x front squat, 5x push press, 5x back squat, stretch or dynamic movement of your choice.
*Note: Start off light, and increase the weight each round.

Strength: Work up to a 5 RM deadlift

W.O.D.: Complete the following for time...
Row 2,000m
150x Wall ball (20#/12#)
100x sledge strikes (AHAP)
50x Ring dips

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



Comments (16)

Monday May 21 2012
i love my life!! flying into seattle!
monday:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. barski snatch: 68%x3, 71%x3, 76%x3, all 3 reps are from mid thigh. no straps, do not let bar leave hands.

2. sn pulls: 95%x3, 100%x3 (maintain proper position and stay back.)

3. sn pp: 5, 4, 3,

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

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: 3 rounds: Row 250m, 10x KB sumo deadlift high pull (light), 10x KB swing (light), 5x KB snatch (light), stretch or dynamic movement of your choice.

W.O.D.: Complete 10 rounds of the following for time...
10x overhead squat (75#/55#)
10x burpee box jumps (24in/20in)
10x toes 2 bar

Extra Credit: 3 rounds on an aerodyne: 30sec max effort, 30 seconds active rest, 20 seconds max effort, 20 sec active rest, 10 sec max effort, 10 sec active rest.

Durability: 1x max distance farmers carry (75#/45#)



Comments (9)

Sunday May 20 2012
ALWAYS USE THE HOOK GRIP WHEN SNATCHING AND CLEANING!!
sunday:

OLYMPIC WEIGHTLIFTERS

have a great rest day!!

CROSSFITTERS

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

Strength: Work up to a 1 RM clean and jerk, then back it down 5% and do 3 singles, then down 10% and do 1x double.

W.O.D.: Complete 30-20-10 reps of the following...
Hand stand push ups
Weighted pull ups (25#/15#)
Row (Calories)

Durability: 50x evil wheels, 30x good mornings (light)



Comments (8)

Saturday May 19 2012
bar rises at same speed as knees, hips, shoulders!
saturday!

OLYMPIC WEIGHTLIFTERS

1. snatch: work up to a heavy single

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

3. abs!

CROSSFITTERS

REST DAY



Comments (7)

Friday May 18 2012
mobility for a geezer rocks!!
friday:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: Run 400m, then 5 rounds of 5x pull up, 10x push up, 15x air squat, dynamic movement or stretch of your choice.

W.O.D.: Complete as many rounds as possible in 12 minutes of the following...
2x Bar muscle up
4x thruster (50kg/35kg)
8x box jump (30in/24in)

Extra Credit: 8 rounds: 60sec max distance row, 60 sec rest.
*Men try to keep it under a 1:40 pace and ladies 1:50 pace.

Durability: 50x WTD sit up (45#/25#), 30x WTD back extension (45#/25#)



Comments (4)

Thursday May 17 2012
mobility work
thursday:

OLYMPIC WEIGHTLIFTERS

1. back squat: work up to 78%x3, 83%x2, 88%x1, 83%x3, 88%x2, 93%x1,

2. front sqt: work up to 70%x3x3

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: Row 500m, Burgener Warm up (snatch grip) + skill transfer exercises + junk yard dog.

Strength: Work up to 1 RM Power snatch + 3 Overhead squat. Then back it down to 90% and perform 5 singles of 1 + 3.

W.O.D.: Complete 3 rounds for time...
100 double unders
10x pistols (each leg)
Run 400m
25m handstand walk

Durability: 3 Rounds: 10x toes to bar, 60 sec farmers carry (AHAP), 10x russian twist, 10x WTD back extensions.





Comments (5)

Wednesday May 16 2012
mobility
OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

wednesday:

1. 2 pos clean: (71%x2, 76%x2, 81%x2)x2 rounds from mid thigh, floor.

2. cln pulls:, 95%x3x2 (maintain proper position and stay back.)

3. rack jerk bnk: work a heavy single

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

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Row 500m, then 10 min of skill work (shooters choice).

W.O.D.: Every 60 seconds, perform the following...
1x clean (100kg/60kg)
1x rope climb
*Note: Continue until you are unable to perform either the clean or rope climb within 60 seconds.

Extra Credit: 7x Hill sprints. Rest is the walk back down the hill.
If you do not have access to a hill, substitute 200m sprints with a :30 interval.

Durability: 50x GHD sit ups, 30x Reverse hypers (AHAP)



Comments (14)

Tuesday May 15 2012
mobility work
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to 78%x3, 83%x2, 88%x1, 82%x3, 87%x2, 92%x1,

2. back sqt: work up to 75%x3x4

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

REST DAY



Comments (3)

Monday May 14 2012
working on mobility for sn and ohs
OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

monday:

1. 2 pos snatch: 71%x3, 76%x3, 81%x3 high hang, mid thigh, floor.

2. sn pulls: 95%x3x2 (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: Run 400m, junk yard dog + burgener warm up.

Strength: Work up to 1 RM snatch. Then 5 singles @ 90%. Rest as needed.

W.O.D.: Complete 4 rounds for time of the following..
400m sprint
10x Overhead squat (185#/105#)

Durability: 50x GHD sit ups, 50x good morning (light)



Comments (8)

Sunday May 13 2012
the dude!
sunday:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: 5 Rounds: Row 100m, 5x push up, 5x air squat, 5x sit up.

W.O.D.: "Fight Gone Bad" Complete 3 Rounds of the following...
60 sec max wall ball (20#/12#)
60 sec max sumo deadlift high pull (75#/55#)
60 sec max box jump (24in/20in)
60 sec max push press (75#/55#)
60 sec max row (cal)
60 sec rest

Extra Credit: 100x Ball slams (25#/15#) AFAP

Durability: stretch, ice bath.



Comments (14)

Saturday May 12 2012
the old school man...alexyev using kb to warm up
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: work up to a heavy single

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

3. fs: heavy single

CROSSFITTERS

Warm Up: Work Up to 1 RM front squat

Strength: Front squat: 5 singles at 90%1RM

W.O.D.: Complete 5 rounds of the following...
25m Prowler push (Heavy)
5x burpees (jumping for max height each burpee)
25m Prowler push
60 seconds rest

Durability: 30 Reverse hypers total (Heavy), 30x WTD hanging leg levers.



Comments (18)

Friday May 11 2012
that is the new moon!!!
OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day!!

i am in the netherlands!!!!



Comments (30)

Thursday May 10 2012
who is this???
thursday:

OLYMPIC WEIGHTLIFTERS

1. back squat: work up to 75%x3, 80%x2, 85%x1, 80%x3, 85%x2, 90%x1,

2. front sqt: work up to 70%x3x3

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: 3 Rounds (45#/45#/65#): Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice.

W.O.D.: "Fran". Complete 21-15-9 reps of the following...
Thruster (95#/65#)
Pull up

Extra Credit: Tabata Aerodyne.
*Note: If you do not have access to an Aerodyne, substitute with a Tabata row.

Durability: 1x max distance farmers carry (55# DB/35# DB). Max push ups in 2 min, rest 2 min, max sit ups in 2 min.



Comments (4)

Wednesday May 9 2012
primary importance. learn to stay back.
junk yard dog + burgener warm up daily!

wednesday:

1. 3 pos clean: 68%x3, 73%x3, 78%x3 high hang, mid thigh, floor.

2. cln pulls: 90%x3, 95%x3 (maintain proper position and stay back.)

3. rack jerk bnk: work a heavy single

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

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Row 500m, then 3 rounds of 5x deadlift (light), 10x sumo deadlift high pull (24kg KB), 15x push up, stretch of your choice.

Strength: Work up to a 1 RM deadlift, then back it down to 80%-85% and perform 5 sets of 3 reps.

W.O.D.: Complete the following for time...
Run 800m, 250x double unders, Run 800m.
*Note: Every time you have to break/miss a double under, it is a 5x burpee penalty to be done at the end of the W.O.D.

Durability: 3 Rounds, not for time: 10x Weighted toes 2 bar (AHAP), 30 sec elevated plank, 10x russian twist, 10x reverse hypers (AHAP).



Comments (22)

Tuesday May 8 2012
working that take off position!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to 75%x3, 80%x2, 85%x1, 80%x3, 85%x2, 90%x1,

2. back sqt: work up to 75%x3x4

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: Run 400m, then 5 rounds of the following...
5x pull up
10x push up
15x air squat
*Note: Start off at an easy pace and pick it up as you get to round 3,4,5...

W.O.D.: Complete 8 rounds of the following for time...
3x thruster (135#/95#)
250m row sprint
*Note: Increase 10# each thruster round.

Extra Credit: 4x400m sprint. Rest as needed between sprints in ensure max effort between reps.

Durability: 50x GHD sit ups, 50x Back extensions.



Comments (12)

Monday May 7 2012
stay back!!
week 9 of the 12 wk cycle.

junk yard dog + burgener warm up daily!

monday:

1. 3 pos snatch: 68%x3, 73%x3, 78%x3 high hang, mid thigh, floor.

2. sn pulls: 90%x3, 95%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



Comments (22)

Sunday May 6 2012
take off position
sunday

OLYMPIC WEIGHTLIFTERS

have a great day!! R E S T!!!!

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog, then Burgener warm up (clean grip).

Strength: Work up to 1 RM clean. Then back it down to 70% and perform 2 reps every minute on the minute for 10 minutes.

W.O.D.: 3 Rounds: Run 800m, 50x KB swing (24kg/16kg), 50x Wall ball (20#/12#).

Durability: 3 Rounds: 10x toes 2 bar (strict), 45sec/45sec side bridge, 10x seated russian twist (25#), 10x Good morning (light)



Comments (3)

Saturday May 5 2012
sage at lift off
saturday

1. snatch: wave training: 65%x1, 70%x1, 75%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1

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

3. fs: heavy single

crossfit:

warm up: run 400m, junk yard dog, burgener warm up.

wod:
15 min amrap of 100 kg/60 kg snatch (adjust as necessary)

extra credit:

5 x prowler pushes up hill/ weighted (a hap).

durability: 1 x max plank hold.



Comments (6)

Friday May 4 2012
a new friend from crossfit whiterock
friday

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm Up: 3 Rounds: Row 250m, 5x military press, 5x push press, 5x push jerk, 5x jerk, stretch of your choice. Start off with the bar and increase the weight each round. Try to get through the reps without putting the bar down to rest.

Strength: Military press. Work up to a 1 RM, then back it down to 70% and do 5x5.
*note: The knees never bend in the military press. It is strictly an upper body exercise.

W.O.D.: Complete 5 rounds for time of the following...
5x Power snatch (50kg/35kg)
10x Hand stand push ups
20x Ball slams (AHAP)

Durability: 50x WTD GHD sit ups (AHAP), 50x WTD back extensions (AHAP)



Comments (16)

Thursday May 3 2012
old school david rigert
thursday:

OLYMPIC WEIGHTLIFTERS

1. back squat: work up to 90%x2x4

2. front sqt: work up to 75%x3x4

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

REST DAY



Comments (25)

Wednesday May 2 2012
sage teaching the set up
wednesday

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. clean and jerk: 60%x2+2, 65%x2+1, 70%x1+2, 75%x1+1, 80%x1+1, 85%x1+1

2. clean pulls: 95%x2, 100%x2x2 (maintain proper position and stay back.)

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

4. toes to bar: 50

5. chins ups: 50

CROSSFITTERS

Warm Up: 100x single unders, 30x air squats, 50x double unders, 30x push ups.

W.O.D.: Complete the following for time...
100x double unders
75x Wall ball
50x Push press (95#/65#)
25x Overhead squat (95#/65#)
*Kicker: Every time you have to break/rest/have a missed rep during the prescribed amount of reps per exercise, stop what you are doing and perform a 5x burpee penalty.

Extra Credit: 5x 1,000 row. 1:1 rest to work ratio. For example, if it takes you 3:30 to row 1,000m, rest for 3:30 before attempting the next round.

Durability: Stretch, ice bath.



Comments (10)

Tuesday May 1 2012
coach ursula teaching positions!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to 90%x2x4

2. back sqt: work up to 75%x3x4

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: Row 250m, dynamic movements of your choice, then work up to 1RM front squat.

Strength: Front Squat. 10 rounds, every 60 seconds perform 2x front squats @ 70% 1 RM. Focus on exploding up out of the hole and catching the bounce.

W.O.D.: Complete 30-20-10 reps of the following...
KB swing (32kg/24kg)
Pull ups
GHD sit ups
*Note: After each triplet, perform a 400m sprint. For example, do 30x kb swings, 30x Pull ups, 30x GHD sit ups, sprint 400m, 20x KB swings, etc.

Durability: 3x12 reverse hypers (heavy)



Comments (17)