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WOD Archive - October 2012

Wednesday October 31 2012
YUP! I AM GONNA BE A GRAND DADDY!!! YAHOO!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. 3 pos clean + jerk on the last rep from the floor. work up to 65%x3+1, 70%x3+1x2, 75%X3+1X2

2. clean pulls: 90%x3, 95%X2

3. clean deadlift: 100%x3, 100%+5 KG X 2.

4. weighted sit ups x 100

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

CrossFitters

Warm Up: Run 400m, then 3 rounds - 10x lunges each leg, 10x sit ups, 10x good mornings (45#), dynamic movement or stretch of your choice.

Work Capacity: "Michael". Complete 3 rounds for time of the following...
Run 800m
50x back extensions
50x sit ups

Endurance: Tabata double unders.
*Each time you break/miss during the 20 seconds on, access a 2 burpee penalty to be done at the end of the work out.

Recovery: Stretch, myofascial release, icebath
*Note: I did not program "Core" today because it was performed during the work capacity effort, so take the extra time to focus on recovery.



Comments (3)

Tuesday October 30 2012
MAKE SURE YOU FINISH!!!!
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 80% 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. Next, warm up to 85% of your 1 RM back squat. As you are warming up to 85%, perform dynamic movements and stretches of your choice.

Strength: Back squat - 2 reps x 10 sets @ 85% 1 RM.

Work Capacity: Complete as many rounds as possible in 20 minutes of the following...
10x dumbbell thrusters (50#/30#)
10x handstand push ups
25m Weighted walking lunge (95#/65#)
*For the lunges, put the barbell on your back.

Core: 3 rounds - 20x GHD sit ups, 10x reverse hypers (4/2 x 45# plates)



Comments (0)

Monday October 29 2012
ALWAYS USE A HOOK GRIP WHEN SNATCHING AND CLEANING!!!
monday: week 5 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 3 pos snatch: work up to 65%x3, 70%x3, 75%x3x3

2. sn pulls: 90%x3, 95%x3

3. sn deadlifts: 100%x3, 100%+5kg x 3

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

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

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 250m, 15x pull ups, row 250m, 15x dips, row 250m, 15x double unders.

Work Capacity: Complete the following for time...
50x double unders
5x muscle ups
40x double unders
4x muscle ups
30x double unders
3x muscle ups
20x double unders
2x muscle ups
10x double unders
1x muscle ups

Endurance: 3 rounds - 500m row sprint (Rest 2 minutes between rounds).

Core: 100x sit ups



Comments (0)

Sunday October 28 2012
sunset in so calif.
sunday:

rest up. beginning wk 5 of 12 wk cycle on monday.

CrossFitters

Rest Day




Comments (0)

Saturday October 27 2012
come on guys....get some records!!!
saturday:

MAX DAY!!!! GO FOR IT!!

1. SNATCH: max out!! record time!!

2. CLEAN AND JERK: max out!!! record time.

CrossFitters

Rest Day



Comments (0)

Friday October 26 2012
love this! 101!
friday:

rest day 2.....be ready for tomorrow

CrossFitters

Warm Up: Run 400m, then dynamic movements and stretches of your choice. Next, practice your technique for the bear complex and work up to 95#/65#.

Work Capacity: "Bear complex" ladder.
Every 30 seconds, perform 1x bear complex. Increase the weight 10# each round, and continue until you are unable to perform the rep. Men start at 95#, and women at 65#.
*Bear complex = squat clean to thruster + back squat to thruster

Endurance: 8x 25m prowler push (men = 4x45# plates, women = 2x 45# plates)
*Rest 60-90 seconds between each push.

Core: 50x evil wheels
*If you do not have an evil wheel for these, you can use a barbell.



Comments (0)

Thursday October 25 2012
from notre dame weight room
thursday: rest day....get ready for saturday max day. we want records on saturday.

CrossFitters

Warm Up: 3 Rounds - 5x power snatch, 5x overhead squat, 5x snatch balance, 5x push up, stretch of your choice.
*Start off with the barbell and increase the weight each round.

Strength: Work up to 85% of your 1 RM snatch. Next, 10 rounds, every 60 seconds, perform the following...
1x snatch (85% of your 1 RM)

Work Capacity: Complete the following for time...
100x double unders
75x KB swing (32kg/24kg)
50x ball slams
25x toes 2 bar

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




Comments (0)

Wednesday October 24 2012
i love this!!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: work up to 80%x1x5

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

3. sit ups x 100 using ab mat!

CrossFitters

Warm Up: 3 rounds - Row 250m, 5x jumping pull ups, 5x push press (65#/45#), 5x air squats.
*Start off around 50% and increase the intensity each round.

Work Capacity: Complete 21-18-15-12-9-6-3 reps of the following...
Chest 2 bar pull ups
Back squat (95#/65#)
Push press (95#/65#)
GHD sit ups

Endurance: Tabata row
*Goal for men is 1,000m, and 800m for women.
*Tabata = 8 rounds - 20 seconds on, 10 seconds off.

Recovery: Myofascial release, icebath, protein.



Comments (0)

Tuesday October 23 2012
working on mobility
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: heavy single

2. snatch: work up to 85%x1x5

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

4. fs: heavy single

CrossFitters

Warm Up: Row 500m, then 3 Rounds - 5x deadlift, 5x power clean, 5x front squat, 5x push press, 5x back squat, 5x push up, stretch of your choice

Strength: Work up to 85% of your 1 RM clean and jerk. Next, 10 rounds, every 60 seconds, perform the following...
1x clean and jerk (85% of your 1 RM)

Work Capacity: Complete 5 rounds of the following...
5x deadlift (275#/225#)
1 min max distance row
30 seconds rest
*Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x barbell good mornings (45#)




Comments (0)

Monday October 22 2012
WALL OF HONOR AT CROSSFIT NWA!
monday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. front squat: heavy single

2. snatch: work up to 80%x1x5

3. clean and jerk: same as snatch.

4. front squat: work up to a heavy single

5. sit ups x 100.

CrossFitters

Warm Up: Run 400m and/or ROD drills, then junk yard dog. Next complete the Burgener warm up (snatch grip) + skill transfer exercises.

Work Capacity: Complete 5 rounds for time of the following...
5x snatch (135#)
15m handstand walk
1x suicide sprint (start line - 5m -10m)

Endurance: Sprint 800m, sprint 400m, sprint 200m, sprint 100.
*1 to 1 work to rest ratio between each of the sprints

Core: 50x GHD sits ups, 30x back extensions (45#/25#)




Comments (3)

Sunday October 21 2012
taken from montana!!
sunday: last day of olympic course at crossfit ranier.

YAHOO!!!

CrossFitters

Rest Day



Comments (0)

Saturday October 20 2012
working jerk footwork
saturday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: max for day! then -10 kg x 1, -10 kg x 1.
2. clean and jerk: same as snatch.

3. sit ups x 100.

CrossFitters

Rest Day



Comments (0)

Friday October 19 2012
i love my ride!!
friday:

rest day. heading to crossfit ranier today for a oly course!!!

CrossFitters

Warm Up: Run 400m, then 3 rounds - Jump rope for 1 min, Burgener warm up with jerk skill transfer exercises. Next, warm up to a 155#/115# clean and jerk.
* For the Burgener warm up and skill transfer exercises, start off with the bar, and increase 10 pounds each round.

Work Capacity: Complete as many rounds as possible in 12 minutes of the following...
50x double unders
5x clean and jerk (155#/115#)

Endurance: 15 rounds - 30 sec max distance row, 30 seconds rest

Core: 3 rounds - 10x WTD hanging leg raise (10#/8#), 10x Reverse hypers (4/2 45# plates)






Comments (0)

Thursday October 18 2012
pulling under the bar! no drop...pull under!!
thursday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. back sqt: work up to 78%x3 reps x 10 sets.

2. front sqt: work up to 70%x3x5 sets.

3. weighted sit ups x 100.

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, dynamic movements and stretches of your choice while warming up to 80% of your 1 RM front squat

Strength: Front squat - 2 reps x 10 sets @ 80% 1 RM front squat.

Work Capacity: 5 rounds, every 3 minutes perform the following...
2x rope climb
20x box jump (24in/20in)
20x ball slams (30#/20#)

Core: 3 rounds - 20x seated russian twist (25#/15#), 10x Good morning (95#/65#)



Comments (0)

Wednesday October 17 2012
clean starting position
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. bar ski cleans: all from mid thigh. do not use straps. 3 reps total. work up to 75%x3x4

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

3. clean deadlift while standing on a 2" block. on last rep decend while taking 10 sec. : 100%x3, 100%+5 kg x 3.

4. rack jerks behind neck: 2, 2, 1, 1, 1.

5. weighted sit ups x 100

CrossFitters

Warm Up: Run 400m, then junk yard dog. Next, perform 5 rounds of 5x pull up, 10x push up, 15x air squat. Start off slow and increase the intensity each round.

Work Capacity: Complete the following for time...
150x wall ball (20#/12#)

*Rest 3-5 minutes

Then, complete as many rounds as possible in 10 minutes of the following...
10x ring dips
10x pistols each leg
10x toes 2 bar

Endurance: 4x400m sprint (Rest 2 minutes between sprints)

Core: 1x max plank hold
*Pays to be a winner; therefore, the winner gets to pick a punishment for the losers.



Comments (0)

Tuesday October 16 2012
mikes gym inside!
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 78% x 3 reps x 10 sets. rest no more than 2 min between sets.

2. bs: work up to 70% x 3 x 5 sets.

3. chin ups x 25 total

4. toes to bar x 50 total reps

CrossFitters

Warm Up: Row 500m, then dynamic movements and stretches of your choice. Next, warm up to an 80% back squat.

Strength: Back squat - 3 reps x 10 sets @ 80% 1 RM back squat.

Work Capacity: Complete 21-15-9 reps of the following...
Overhead squat (135#/95#)
Push press (135#/95#)
GHD sit up

Core: 3 rounds - 20x sledge strikes, 10x WTD back extensions (45#/25#)



Comments (0)

Monday October 15 2012
geezer power!!
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 75%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: Run 400m, then 3 rounds - 10x front squat (45#), 10x push up, 10x pull up, dynamic movement of your choice.

Work Capacity: Complete 8 rounds of the following...
8x front squat (Start at 95# and increase 10 # each round)
100m sprint
30 seconds rest
*This is complex training; therefore, immediately move into the sprint after completing the front squats

Endurance: 2,000m row sprint

Core: 3 rounds - 20x GHD sit ups, 10x Romanian deadlift (Keep it light and focus on stretching the hamstrings).




Comments (0)

Sunday October 14 2012
my coach and a tee that fast eddie had made celebrating him!!
sunday:

Olympic Weightlifters and CrossFitters

rest day!!



Comments (0)

Saturday October 13 2012
geezer squatting 400lbs!!
saturday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: max for day! then -10 kg x 1, -10 kg x 1.
2. clean and jerk: same as snatch.

3. sit ups x 100.

CrossFitters

Rest Day



Comments (1)

Friday October 12 2012
at the beach!!!
friday:

enjoy day at the beach!!!

CrossFitters

Warm Up: 3 rounds - Run 200m, 5x clean and jerk (95#/65#), 5x pull up, 10x push up, stretch of your choice.

Work Capacity: "Glen". Complete the following for time...
30x clean and jerk (135#/95#)
Run 1 mile
10x rope climb (15ft)
Run 1 mile
100x burpee

Endurance: For time - 200m prowler push (3-4x 45# plates)
*Be smart with this and do go so hard the first 100m that you are unable to complete the last 100m.

Recovery: Enjoy your friday night



Comments (0)

Thursday October 11 2012
85 lb db bench x 19 reps by a geezer!!!
thursday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. back sqt: work up to 75%x3 reps x 10 sets.

2. front sqt: work up to 70%x3x5 sets.

3. weighted sit ups x 100.

CrossFitters

Warm Up: 3 rounds - row 1 minute, 3x power clean, 3x hang clean, 3x clean, 6x push up, stretch of your choice.
*Start off light and increase the weight each round.

Strength: 10 rounds, every 60 seconds, perform the following @ 65% 1 RM clean...
1x clean + 2 front squats

Work Capacity: Complete as many rounds as possible in 15 minutes of the following...
5x DB snatch each arm (75#/55#)
Sprint 100m
*Place 1 DB at each end of the 100m sprint, so it does not turn into a suicide sprint or a walk back to the start line.

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x good morning (light and focus on stretching the hamstrings)




Comments (1)

Wednesday October 10 2012
OLD SCHOOL COACH!! one of the best of all time! fr. bhb lange.
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, 80%x2+1x2

2. clean pulls while standing on a 2" block: 85%x3, 90%x3

3. clean deadlift while standing on a 2" block. on last rep decend while taking 10 sec. : 95%x3, 100%x3

4. weighted sit ups x 100

CrossFitters

Warm Up: 3 rounds - Run 200m, 10x overhead squat (45#), 10x push up, 10x air squat, stretch or dynamic movements of your choice.

Work Capacity: Complete 21-15-9 reps of the following...
Overhead squat (50kg/40kg)
Burpee box jumps (24in/20in)

Endurance: Sprint 1 mile, rest 3-5, sprint 1 mile.

Core: 1x max plank hold



Comments (0)

Tuesday October 9 2012
TOUCHDOWN JESUS AT NOTRE DAME
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 75% x 3 reps x 10 sets. rest no more than 2 min between sets.

2. bs: work up to 75% x 3 x 5 sets.

3. chin ups x 25 total

4. toes to bar x 50 total reps

CrossFitters

Warm Up: 3 rounds - 1 min of Jump rope (single or double unders), 3x power snatch, 3x hang snatch, 3x snatch, 3x overhead squat, 6x push up, stretch of your choice.
*Start off light and increase the weight each round.

Strength: 10 rounds, every 60 seconds, perform the following @ 65% 1 RM snatch...
1x power snatch
1x snatch

Work Capacity: Complete 5 rounds for time of the following...
50x double unders
5x bar muscle ups

Core: 30x strict toes 2 bar, 30x WTD back extensions (45#/25#)
*Break up into sets as needed.



Comments (0)

Monday October 8 2012
fighting irish
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 70%x2x2, 75%x2x2, 78%x2x2

2. sn pulls:while standing on a 2" block. 85%x3, 90%x3

3. sn deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 95%x3, 100%x3

4. sn pp: 5, 5, 5

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

6. ab mat sit ups x 100 reps.

CrossFitters

Warm Up: Run 400m, then junk yard dog. Next work up to a 100kg/70kg back squat, while performing any dynamic movements or stretches of your choice.

Work Capacity: Complete the following for time..
Run 800m
50x ball slams
25x back squats (100kg/70kg)
5x rope climb
Run 800m

Endurance: 2x500m row sprints
*Full recovery between efforts and men, shoot for a time of 1:30 and women 1:45

Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (3-4x 45# plates)



Comments (0)

Sunday October 7 2012
beautiful sunset!!
sunday:

OLYMPIC WEIGHTLIFTERS and CrossFitters

rest day! enjoy it.



Comments (1)

Saturday October 6 2012
platforms at west plains box
saturday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: work up to 85%x1, 90%x1, if 90% feels good go up to 95%x1. if not go back down to 85%x1, 80%x1. if you attempt 95% and make it and feel good....go up, if not go back down.

2. clean and jerk: same as snatch.

3. sit ups x 100.

CrossFitters

Rest Day



Comments (0)

Friday October 5 2012
geezer at notre dame!!
friday:

rest day

CrossFitters

Warm Up: Run 400m, then junk yard dog. Next, dynamic movements of your choice.

Work Capacity: Complete as many rounds as possible in 12 minutes of the following...
20x wall ball (20#/12#)
12x pull up
2x Thruster (100kg/70kg)

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

Core: 50x evil wheel



Comments (1)

Thursday October 4 2012
great box in west plains, mo.
thursday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. back sqt: work up to 70%x3 reps x 10 sets.

2. front sqt: work up to 70%x3x5 sets.

3. weighted sit ups x 100.

CrossFitters

Warm Up: Row 500m, then 3 rounds of the following...5x strict press, 10x push press, 10x jerk, stretch of your choice.
*Start off light and increase the weight each round.

Strength: Work up to a 1 RM push press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set.

Work Capacity: Complete 5-4-3-2-1 reps of the following...
Deadlift (275#/225#)
Muscle up
Overhead squat (225#/155#)

Core: 3 rounds - 15x WTD toes 2 bar (15#/10#), 10x Reverse hypers (3-4 x 45# plates)



Comments (1)

Wednesday October 3 2012
on my cousin cabin!! love it!!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. 3 pos clean + jerk on the last rep from the floor. work up to 60%x3+1, 65%x3+1, 70%x3+1x2

2. clean pulls: 85%x3, 90%x3

3. clean deadlift: 95%x3, 100%x3

4. weighted sit ups x 100

CrossFitters

Warm Up: Run 400m then dynamic movements of your choice.

Work Capacity: 8 rounds, every 2 minutes perform the following...
60 second max distance row
15x KB swing (32kg/24kg)
*Your final score is meters rowed

Endurance: 4x400m sprints
*Full recovery between sprints.

Core: 100x 4-count flutter kicks



Comments (2)

Tuesday October 2 2012
cabin in missouri!! beautiful and owned by james burgener
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 70% x 3 reps x 10 sets. rest no more than 2 min between sets.

2. bs: work up to 70% x 3 x 5 sets.

3. chin ups x 25 total

4. toes to bar x 50 total reps

CrossFitters

Warm Up: Row 500m, then 3 rounds of the following...10x push up, 10x dips, 10x bench press, stretch of your choice.
*Start off light and increase the weight each round.

Strength: Work up to a 1 RM bench press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set.

Work Capacity: "Death by Clean". On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute. Weight is 80kg for men and 60kg for women.
*Immediately after you are disqualified from the work capacity, sprint 800m.

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x WTD back extensions (45#/25#)



Comments (0)

Monday October 1 2012
i want this hat!!!
monday: new cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 3 pos snatch: work up to 60%x3, 65%x3, 70%x3x2 sets.

2. sn pulls: 85%x3, 90%x3

3. sn deadlifts: 95%x3, 100%x3

4. sn pp: 5, 5, 5

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

6. ab mat sit ups x 100 reps.

CrossFitters

Warm Up: Run 400m, then junk yard dog. Next warm up to a 1 RM snatch.

Work Capacity: 5 Rounds - Complete AMRAP in 3 minutes of the following...
3x Power snatch (60kg/40kg)
6x push up
9x box jump (30in/24in)
*rest 1 minute between each 3 minute AMRAP

Endurance: 20 rounds - 30 second max effort row, 30 seconds rest

Core: 50x GHD sit ups



Comments (3)