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WOD Archive - November 2012

Friday November 30 2012
OH NO....GATORS GETTING BOSS HOSS!!
friday:

day 5 of rest week!!

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, clean grip burgener warm up + jerk skill transfer exercises.

Strength: Work up to 90% of your 1 RM clean and jerk. Next, 10 rounds, every 60 seconds perform...
1x clean and jerk @ 90% 1 RM.

Work Capacity:
In 8 minutes, complete the following...
1,000m row
40x hand release push ups
20x KB swing (32kg/24kg)
In 4 minutes, complete the following...
500m row
20x hand release push ups
10x KB swing (32kg/24kg)
In 2 minutes, complete the following...
10x hand release push ups
5x KB swing (32kg/24kg)
*Rest 1 minute after completing the KB swings, before starting the next row.

Core: 3 rounds - 20x WTD sit ups (45#/25#), 20x seated russian twist (20#/12#)



Comments (0)

Thursday November 29 2012
proud!!!
thursday:

rest day 4.

CrossFitters

Warm Up: Range of motion drills and myofascial release. Then, run 200m, 15x 1-arm KB swing left arm (16kg/12kg), run 200m, 15x KB swing right arm.

Work Capacity: 15 rounds, every 60 seconds perform the following...
5x KB swing (32kg/24kg)
1x suicide sprint (start line - 10m - 20m)
*Should be around 30 seconds work, 30 seconds rest. If not, adjust the KB rep accordingly.

Endurance: Run 2 miles, 100x air squats, Run 2 miles.

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



Comments (1)

Wednesday November 28 2012
lots of bars in action at mikes gym!!
wednesday:

day 3 of rest week!!


CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, work up to 90% of your 1 RM front squat. Perform any stretches or dynamic movements of your choice as you are working up to your 90%.

Strength: Front squat - 1 reps x 10 sets @ 90% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: Complete 10-8-6-4-2 reps of...
Front rack weighted barbell lunges* (115#/85#)
Bar facing burpees
*10 right and left leg, 8 right and left leg, etc

Core: 120x sledge strikes for time
*Use the heaviest sledge hammer you have.



Comments (0)

Tuesday November 27 2012
FORGED!!
TUESDAY:

day 2 of rest week!!!

CrossFitters

Warm Up: Range of motion drills, then run 400. Next, 3 rounds - 3x DB power cleans, 3x DB front squats, 3x DB push press, 6x push ups. Start off with 20/10# DB and go up 10 pounds each round.

Work Capacity: Complete the following for time...
Row 250m
10x DB hang clean to thruster
Row 500m
10x DB hang clean to thruster
Row 1,000m
10x DB hang clean to thruster
Row 500m
10x DB hang clean to thruster
Row 250m

Endurance: 8x 25m prowler push (3/2 45# plates).
Rest 60-90 seconds between pushes.

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



Comments (0)

Monday November 26 2012
IN THE SOUTH!!!
monday: take a week off!! yup.....that is correct. periodically one needs to take a full 7 days of active rest. active rest is walking, hiking, riding a bike....some light calisthenics!! good stretching and mobility work!

only if you want, try the crossfit workouts as well. but this is to be a rest week to recover from a harsh 8 wks and another 4-8 wks to come!!

CrossFitters

Warm Up: 2 minutes of double unders, then junk yard dog. Next work up to 90% of your 1 RM back squat. Perform any stretches or dynamic movements of your choice as you are working up to your 90%.

Strength: Back squat - 1 reps x 10 sets @ 90% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: "Diane". Complete 21-15-9 reps of...
Deadlift (225#/155#)
Handstand push ups

Core: 100x sit ups, 100x leg levers
*Complete the 100 sit ups before moving onto the leg levers.



Comments (0)

Sunday November 25 2012
tomato pie!!! only in the south!!
sunday:

Olympic Weightlifters and CrossFitters

day 2 of gold coast crossfit olympic trainers course!!

rest day!!



Comments (0)

Saturday November 24 2012
day 1 of gold coast olympic training course in australia! wow!!
saturday:

1. fs: heavy single

2. snatch: heavy single

3. cln and jerk: heavy single

4. fs: heavy single

CrossFitters

Rest Day



Comments (0)

Friday November 23 2012
training at mikes gym
friday:

rest day

CrossFitters

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

Strength: Work up to a 1 RM snatch. Then back it down to 90% and perform 5 singles.

Work Capacity: Complete 3 rounds of the following...
1 min max calorie row
1 min max ball slams
1 min max step ups (45#/35#)
1 min max KB swing (16kg/12kg)
1 min max russian twist (25#/15#)
1 min rest

Core: 1x max plank hold.



Comments (0)

Thursday November 22 2012
here come the irish!!!
thursday:

THANKS GIVING!!! ENJOY THE DAY WITH FAMILY AND FRIENDS!!!
*However CrossFitters, if you feel so inclined...here you go!

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next junk yard dog.

Work Capacity: Complete 10 rounds for time of...
250m row
10x KB swing (32kg/24kg)
10x WTD sit ups (45#/25#)

Endurance: 3 mile Fartlek run
*Sprint 100m, jog 300m. Continue this until you have run a total of 3 miles!

Core: 100x sledge strikes for time




Comments (0)

Wednesday November 21 2012
almost a grand daddy!!!
junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

wednesday: on these pulls make sure you bring the bar to 1" above the knees. check the loading of the hammies and shins perpendicular to ground while staying back. pause at this position, then explode!!

1. snatch pulls: work up to 85%x3, 90%x3, 95%x2

2. cln pulls: work up to 85%x3, 90%x3, 95%x2

CrossFitters

Warm Up: Jump rope for 2 minutes, then junk yard dog. Next work up to 85% of your 1 RM front squat. Perform any stretches or dynamic movements of your choice as you are working up to your 85%.

Strength: Front squat - 2 reps x 10 sets @ 85% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: Complete 3 rounds for time of the following...
10x power snatch (50kg/40kg)
15x pull up
20x DB thruster (35#/25#)

Core: 50x evil wheel



Comments (0)

Tuesday November 20 2012
CODY B NEW SNATCH RECORD
tuesday:

junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: work up to 80% x 1 x5

2. cln and jerk: work up to 80% x 1 x 5

3. 100 ab mat sit ups

CrossFitters

Warm Up: 3 rounds - Row 250m, 3x deadlift, 3x hang power clean, 3x front squat, 3x push press, 6x push ups.
*Start off the the bar, and increase the weight each round.

Work Capacity: 8 rounds, every 2 minutes, perform the following...
Barbell complex (95#/65#)
200m sprint
*Barbell complex = 3x deadlift, 3x hang power clean, 3x front squat, 3x push press.

Endurance: Row 2,000m for time.

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



Comments (0)

Monday November 19 2012
great finish!!
monday: week 8 of this cycle.

junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: work up to 85% x 1 x 5

2. cln and jerk: work up to 85% x 1 x 5

3. front squat: work up to a heavy single

4. 100 ab mat sit ups

5. 25 chin ups


CrossFitters

Warm Up: Jump rope for 2 minutes, then junk yard dog. Next work up to 85% of your 1 RM back squat. Perform any stretches or dynamic movements of your choice as you are working up to your 85%.

Strength: Back squat - 2 reps x 10 sets @ 85% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: Complete 5 rounds for time of the following...
10x clean and jerk (155#/115#)
1x rope climb, legless (15ft)

Core: 50x sit ups, 50x leg levers



Comments (3)

Sunday November 18 2012
drive thru the bar!!
sunday:

Olympic Weightlifters and CrossFitters

rest day!!



Comments (0)

Saturday November 17 2012
drive thru the bar!!!
saturday:
junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: max for the day

2. cln and jerk: max for the day!!

CrossFitters

Rest Day




Comments (0)

Friday November 16 2012
beautiful!!
friday:

rest day!

CrossFitters

Warm Up: Jump rope for 2 minutes, then junk yard dog. Next work up to 80% of your 1 RM front squat. Perform any stretches or dynamic movements of your choice as you are working up to your 80%.

Strength: Front squat - 3 reps x 10 sets @ 80% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: Complete 5 rounds for time of the following...
5x power snatch (115#/85#)
10x WTD barbell step ups @ 115#/85# (5 each leg and use a 20in box)
15x pull ups

Core: 50x WTD sit ups (45#/25#)



Comments (0)

Thursday November 15 2012
pull under!!
junk yard dog+burgener warm up+skill transfer + 3 pos sn, 3 reps at each position!

1. back squat: work up to 85%x3 x 10

2. 100 ab mat sit ups.

CrossFitters

Warm up: Row 500m, then range of motion drills, and dynamic movements of your choice. Next, warm up to a 1 RM front squat.

Work Capacity: Complete 10 rounds of the following...
5x KB snatches each arm (24kg/16kg)
1x Suicide sprint (start line - 10m line - start line - 20m line-start line)
1x rope climb (15ft)
30 seconds rest

Endurance: 100x ball slams for time
Use the heaviest slam ball you have access to, and goal is under 3 minutes.

Core: 1x max plank hold



Comments (3)

Wednesday November 14 2012
pull under!
wednesday:
junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. barski clean :all from mid thigh. deadlift bar to mid thigh, use no straps, perform 3 reps. work up to 78%x3x4 sets

2. cln pulls standing on a 2" block. 90%x3, 95%x3 (use straps)

3. cln deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 100%x3, 100%+5 kg x 3.

4. pp: 5, 4, 3, 3, 3

5. good mornings: stay back. 3 x 5 sets.

6. ab mat sit ups x 100 reps.

CrossFitters

Warm Up: Jump rope for 2 minutes, then junk yard dog. Next work up to 80% of your 1 RM back squat. Perform any stretches or dynamic movements of your choice as you are working up to your 80%.

Strength: Back squat - 3 reps x 10 sets @ 80% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: 10 rounds - Every 60 seconds perform the following...
5x thrusters (115#/75#)
1x squat jump (touch a target 12 inches above your reach)
*Add 1 squat jump each round. So, round 10 will be 5x thrusters + 10x squat jumps.

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



Comments (0)

Tuesday November 13 2012
drive thru the bar!
tuesday:

1. front squat: work up to 85%x3 x 10

2. 100 ab mat sit ups.

GO HOME!

CrossFitters

Warm Up: 3 rounds - Run 200m, 10x jumping pull ups, 10x pushups, 10x air squats, 10 x KB snatch (16kg/12kg), stretch or dynamic movement of your choice.

Work Capacity: Complete the following for time...
10x ring dips
20x pull ups
30x sit ups
40x KB swing (24kg/16kg)
500m row
40x KB swing (24kg/16kg)
30x sit ups
20x pull ups
10x ring dips

Endurance: 5x hill sprints (If you do not have a hill, substitute 200m sprints with 30 seconds rest between efforts)
*Ideally, the hill sprint will last 30 seconds.

Core: 30x Good mornings (AHAP)
*Break up into sets as needed.



Comments (5)

Monday November 12 2012
note: knee stacked over ankle with wt. on heel pushing back. torso vertical. back leg slightly bent with wt. on ball of foot pushing foward.
MONDAY: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. barski snatch:all from mid thigh. deadlift bar to mid thigh, use no straps, perform 3 reps. work up to 78%x3x4 sets

2. sn pulls:while standing on a 2" block. 90%x3, 95%x3 (use straps)

3. sn deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 100%x3, 100%+5 kg x 3.

4. sn pp: 5, 4, 3, 3, 3

5. good mornings: stay back. 3 x 5 sets.

6. ab mat sit ups x 100 reps.

CrossFitters

Warm Up:Row 500m then junk yard dog. Then warm up to 70% of your 1 RM snatch
*Work up slowly...no more than 5kg a snatch.

Strength: 10 rounds, every 60 seconds perform the following...
1x power snatch
1x snatch
@ 70% 1 RM snatch

Work Capacity: Complete 5 rounds for time of the following..
2x rope climb (15ft)
10x toes 2 bar
20x overhead walking lunge steps (45#/25#)
400m run

Core: 100x sledge strikes for time



Comments (0)

Sunday November 11 2012
i love this bird!!
sunday:

Olympic Weightlifters and CrossFitters

rest day!!



Comments (0)

Saturday November 10 2012
miss my holland friends!!
saturday: game day!!

1. snatch: work up to a heavy single. warm up just like in a meet.

2. cj: work up to a heavy single. warm up just like in a meet.

3. fs: heavy single

CrossFitters

Rest day



Comments (0)

Friday November 9 2012
PBR!!!! OH YEAH! THAT IS WHAT I AM TALKING ABOUT!!
friday:

rest day

CrossFitters

Warm Up: Row 500m, then 3 rounds - 10x supine ring pull ups, 10x jumping air squats, 10x push ups, stretch of your choice.

Work Capacity: Complete 50-40-30 reps of the following...
Wallball (20#/14#)
Jumping pull ups

Endurance: 8x 25m prowler push (4/2 x 45# plates)
*Rest 60-90 seconds between rounds.

Recovery: Walk 200m, stretch!!!



Comments (6)

Thursday November 8 2012
coach each other!
thursday: junk yard dog, burgener warm up, skill transfer exercises + 3 pos sn x 3 reps each position.

1. back squat: work up to 82%x3x10
2. fs: work up to 65%x2x3

go home and ice the legs!!

CrossFitters

Warm Up: Row 500m, then junk yard dog + Burgener warm up (clean grip) + jerk skill transfer exercises + 3 position clean (3 reps from all 3 positions).

Strength: Clean and jerk - Work up to a max single for the day, then back it down to 90% and perform 1 rep every 60 seconds for 5 sets. If you miss any of the 5 singles at 90%, perform a 1000m row penalty and the end of the workout.

Work Capacity: Complete 3 rounds for time of the following...
10x Overhead squat (135#/95#)
50x Double unders

Core: 1x max time static hold of your choice (Plank, handstand, wall sit, side bridge, chin over bar, rings, etc)



Comments (0)

Wednesday November 7 2012
love my marine corps!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. 2 pos clean + jerk on the last rep from the floor. work up to 70%x2+1, 75%x2+1x2, 78%X2+1X2

2. clean pulls: 95%X2x2

3. clean deadlift: 100%+5 KG X 2x2

4. weighted sit ups x 100

5. BOX JUMPS X 20. not all at once.

CrossFitters

Warm Up: 3 rounds - Run 200m, 5x thrusters (45#), 10x step ups each leg, 10x sit ups.

Work Capacity: Complete as many rounds as possible in 10 minutes of the following...
3x Thruster (135#/95#)
1x max height box jump
25m sprint
25m backwards run

Endurance: 3 rounds - Row 500m, sprint 400m, rest 2 minutes.

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



Comments (0)

Tuesday November 6 2012
i love my flag! i love my country! make sure you vote!!
tuesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. fs: work up to 82% x 3 reps x 10 sets. rest no more than 2 min between sets.

2. bs: work up to 70% x 3 x 3 sets.

3. chin ups x 25 total

4. toes to bar x 50 total reps

CrossFitters

Warm Up: Row 500m, then junk yard dog + Burgener warm up (snatch grip) + snatch skill transfer exercises + 3 position snatch (3 reps from all 3 positions).

Strength: Snatch - Work up to a max single for the day, then back it down to 90% and perform 1 rep every 60 seconds for 5 sets. If you miss any of the 5 singles at 90%, perform a 50 burpee penalty and the end of the workout.

Work Capacity: "Nicole" Complete 5 rounds for time of the following...
Run 400m
Max rep pull ups

Core: 50x sit ups, 50x leg levers



Comments (0)

Monday November 5 2012
working positions
MONDAY: 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: mid thigh and floor. work up to 75%x2x2, 80%x2x2, 83%x2x2

2. sn pulls:while standing on a 2" block. 90%x3, 95%x3

3. sn deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 100%x3x2

4. sn pp: 5, 5, 5

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

6. ab mat sit ups x 100 reps.

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, perform dynamic movements and stretches of your choice.

Work Capacity: "Tabata Something Else"
Tabata Row
Rest 1 minute
Tabata push press (75#/55#)
Rest 1 minute
Tabata back squat (75#/55#)
Rest 1 minute
Tabata sledge strikes (AHAP)
Rest 1 minute
Tabata sit ups
*Tabata = 8 rounds - 20 seconds on, 10 seconds off.

Endurance: Run 2 miles as fast as possible.
*Goal here is to have a negative split on the way back (I.E.: Second mile is faster than the first mile). This does not mean to sandbag the first mile...give it all you have and push yourself.

Core: 100x ball slams for time
*Try to get these unbroken. However, if you break, rest no longer than 3 seconds.



Comments (0)

Sunday November 4 2012
enjoy the beach!!
sunday:

Olympic lifters and CrossFitters

rest time!!! family time!!!



Comments (0)

Saturday November 3 2012
show me those armpits!!
saturday:

1. snatch: work up to a heavy single

2. cj: work up to a heavy single.

mobility work!!!

CrossFitters

Rest day



Comments (0)

Friday November 2 2012
CHECK OUT THOSE GUNS!!
friday:

rest day

CrossFitters

Warm Up: 3 rounds - Row 250m, 5x power clean, 5x front squat, 5x push up, 5x toes 2 bar. Start off light, and increase the weight each round. Feel free to stretch or perform dynamic movements at the end of each round.

Strength: 1x clean + 1x front squat - Work up to a max for the day. Then back it down 5-10% and perform 1x clean + 1x front squat x 3 sets.

Work Capacity: Complete 21-15-9 reps of the following...
Deadlift (225#/155#)
Ring dips
KB swing (32kg/24kg)

Core: 50x Weighted sit ups, 50x leg levers



Comments (0)

Thursday November 1 2012
M=MOTHERS A=AGAINST M=MAKING B=BINGO A=ARMS!!!
THURSDAY.

each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. BS: work up to 80% x 3 reps x 10 sets.

THATS IT....SHOULD BE ENOUGH!!!!

CrossFitter

Warm Up: Row 500m, then junk yard dog. Next, 3 rounds - 5x snatch (65#/45#), 5x push ups, 5x toes 2 bar, stretch or dynamic movement of your choice. Start off at 50% and increase intensity from there.

Work Capacity: 5 rounds - Complete as many rounds as possible in 3 minutes of the following...
3x snatch (95#/65#)
6x burpee
9x sit up
*Rest 1 minute between each 3 minute AMRAP

Endurance: Run 3 miles at a moderate pace.

Core: Good morning - 3 reps x 10 sets (light)




Comments (2)