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WOD Archive - July 2013

Wednesday July 31 2013
who is this guy!!??
wednesday:

1. front squats: work up to 10 sets x 3 reps at 82%.

2. clean pulls standing on 1" block: work up to, 95%X2x2, 100%x2

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
Warm up, then 4x 400m sprints. Rest as needed between sprints.

Strength:
1) 1x pause back squat + 2x back squat: Work up to a heavy triple and perform 3 sets at that weight.
2) 7 rounds - EMOM perform the following:
-Odd minute: 6x back squat (100kg/70kg)
-Even minute: 6x push press (60kg/40kg)

Work Capacity:
1) Complete the following for time:
Run 600m
6 rounds: 6x ball slam (30#/20#), 6x handstand push up, 6x KB goblet squat (32kg/24kg)
Run 600m



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Tuesday July 30 2013
i love this!
tuesday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to 50% x 3 x 2 sets. 55%x2x2, 60%x2x2

2. cln+PWR JERK + JERK: work up to 50% x 1+2 x2 sets, 55%x1+2 x 2 sets, 60%x1+2x2 sets.

3. box jumps x 25.

4. chins: 25

CrossFitters

Strength:
1) Clean - Establish a 1 RM in 7 minutes
2) For 20 minutes, EMOM complete the following:
Odd Minute = 5x clean (135#/95#)
Even minute = 3x mar muscle ups

Work Capacity:
1) Complete 5 rounds for time of:
Run 400m
20x wallballs
40x double unders

Core: 1 round - Max rep GHD sit ups



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Monday July 29 2013
anna!!!! great job at the games!
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 82%

2. sn pulls standing on 1" block: 95%x3x2, 100%x2

3. snatch pp: 5, 4, 3, 2, 1

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25


CrossFitters

Conditioning:
1) Row 2,000m for time
*Rest 3 minutes
2) Row 1,000m for time

Strength:
1) Front squat: Work up to a 3 RM in 10 sets or less
2) Muscle snatch: Work up to a 1 RM for the day
3) 1x snatch + 1x hang snatch: Work up to a max for the day and perform 3 sets at that weight.

Work Capacity:
1) Row 1,000m then, 5 rounds for time of:
25x pull ups
7x push jerk (135#/95#)

Core:
1) 30x reverse hypers (AHAP)



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Sunday July 28 2013
working the jerk!
sunday!

Olympic lifters and CrossFitters

rest!



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Saturday July 27 2013
stil light!!
SATURDAY:

1. one and 1/4 front squats: work up to a heavy rep...no more than 5 reps

2. snatch: work up to 80%x1x5

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

4. back squat: work up to a heavy single: no more than 5 reps.

CrossFitters

Olympic lifting WOD or rest day if needed



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Friday July 26 2013
pacha made me do this!!!
friday

rest day

CrossFitters

Conditioning:
Warm up, then 1x mile sprint

Strength:
Work up to a 1 RM bench press.

Then, for 20 minutes, complete the following...
Odd minute: 5x bench pres (135#/95#)
Even minute: 5x strict pull ups

Work Capacity: Complete the following for max reps:
4 minutes of KB swing (32kg/24kg)
4 minutes of sit ups
4 minutes of overhead weighted lunges (45#/25#)
4 minutes of wallball (20#/14#)
4 minutes of knees to elbow



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Thursday July 25 2013
finland!!
THURSDAY:

1. 3 POS SNATCH: 58%X3X2,
2. 2 POS SNATCH: 65%X2X2
3. SNATCH: 75%X1X4

4. 3 POS CLEAN+JERK: 58% X 3+1 X2 SETS
5. 2 POS CLEAN+ JERK: 65%X2+1X2
6. CLEAN AND JERK: 75%X1+1X4 SETS.

WORK SPEED ON ALL THESE LIFTS. HIT THE CORRECT POSITIONS!!

CrossFitters

Work Capacity:
1) Complete the following for time:
Run 400m
30x KB swings (24kg/16kg)
Run 400m
30x KB goblet squat
Run 400m
30x KB snatches
Run 400m
30x KB clean and press

*Rest 10 minutes, then

2) Complete 5 rounds of:
5x squat clean + thruster (135#/95#)
1x Suicide sprint (Startline-10m-Start line-20m-startline)

Strength:
1) Work up to a 1 RM power clean in 15 minutes.
2) 3x max effort ring dips

Core:
1) Max effort toes to bar, 50x supermans, max effort knees to elbow




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Wednesday July 24 2013
omg!!
wednesday:

1. front squats: work up to 10 sets x 3 reps at 80%.

2. clean pulls standing on 1" block: work up to, 95%X2X3

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
1) 8x 200m sprints. Rest as needed between sprints.

Strength:
1) Back Squat: 10 sets x 3 reps @ 80% 1 RM.

Work Capacity:
Complete 5 rounds for time of:
50x double unders
10x handstand push ups
Row 500m
10x overhead squat (135#/95#)

Core: 3 rounds - 10x Weighted hanging leg raise, 10x Reverse hypers (AHAP)



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Tuesday July 23 2013
iceland!!
tuesday: work technique nd speed on these lifts.

1. SNATCH TECH: work up to 55% x 3 x 2 sets. 60%x2x2, 65%x2x2

2. cln+PWR JERK + JERK: work up to 55% x 1+2 x2 sets, 60%x1+2 x 2 sets, 65%x1+2x2 sets.

3. box jumps x 25.

4. chins: 25

CrossFitters

Strength:
1) 2x clean + 2x jerk: Work up to a max for the day. Then back it down 10kg and perform 2 sets at that weight.

Work Capacity:
Complete the following for time:
20x front squat (205#/155#)
30x box jumps (30in/24in)
40x KB swings (24kg/16kg)
50x wallball (20#/14#)

Core: 3 rounds - 20x GHD sit ups, 5x Romanian deadlift (Heavy!!)




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Monday July 22 2013
load the hammies!!!
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 80%

2. sn pulls standing on 1" block: 95%x3x3

3. snatch pp: 5, 5, 5, 5, 5

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

Conditioning:
1) 600m sprint, 2x 400m sprint, 200m sprint. Full recovery between sprints.

Strength:
1) Pause Front squat: Work up to a heavy double and perform 5 sets at that weight.
2) 1x snatch + 2x hang snatch: Work up to a max for the day.

Work Capacity: Complete 21-15-9 reps of:
DB thruster (70#/50#)
Toes to bar

Core: Max distance farmers carry (70#/50#)



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Sunday July 21 2013
pulling off blocks
sunday:

Olympic lifters and CrossFitters.
rest day



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Saturday July 20 2013
a real burgener!!!
SATURDAY:

1. one and 1/4 front squats: work up to a heavy rep...no more than 5 reps

2. snatch: work up to 85%x1x5

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

4. back squat: work up to a heavy single: no more than 5 reps.

CrossFitters

Rest day or Olympic lifting WOD



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Friday July 19 2013
CHAMPION XFITTER AND PERSON!!
FRIDAY:

REST DAY

CrossFitters

Conditioning: Rowing
1) 1000m sprint, rest 3 minutes, 750m sprint, rest 2 minutes, 500m sprint, rest 1 minute, 250m sprint!

Work Capacity: 4 rounds - Complete as many reps as possible in 3 minutes of:
3x ground to overhead (60kg/40kg)
6x push ups
9x ball slams (AHAP)
*Rest 1 minute between each 3 minute AMRAP

Cool Down: Work mobility and an intense myofascial release session



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Thursday July 18 2013
PEANUT!!
THURSDAY:

1. 3 POS SNATCH: 55%X3X2,
2. 2 POS SNATCH: 63%X2X2
3. SNATCH: 72%X1X4

4. 3 POS CLEAN+JERK: 55% X 3+1 X2 SETS
5. 2 POS CLEAN+ JERK: 63%X2+1X2
6. CLEAN AND JERK: 72%X1+1X4 SETS.

WORK SPEED ON ALL THESE LIFTS. HIT THE CORRECT POSITIONS!!

CrossFitters

Strength:
1) Snatch - Work up to 90% and perform 5 singles.
2) Clean and jerk - Work up to a max for the day. If you feel good, then try to establish a new PR.
3) 2x push press + 1x jerk (all from behind the neck) - Work up to a max for the day and perform 3 sets.
4) Romanian deadlift - 5 reps x 3 sets. Increase the weight each round

Work Capacity:
1) 8x 50m prowler pushes (AHAP).

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



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Wednesday July 17 2013
love wednesdays!!
wednesday:

1. front squats: work up to 10 sets x 3 reps at 78%.

2. clean pulls standing on 1" block: work up to, 90%X2X3

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
1) 5x hill sprints. The reps are low for this as I want the hill sprint to be long...around 45-60 seconds. Rest is a slow walk back down the hill.

Strength:
1) Deadlift: Work up to a 3 rep max for the day in no more than 7 minutes.

Work Capacity: 3 rounds, complete as many rounds as possible in 4 minutes of:
20x wallball (20#/14#)
200m sprint
*Rest 1 minute between each AMRAP

Core: 3 rounds - 8x good mornings (155#/115#), 20x seated russian twist, 8x weighted hanging leg raises.



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Tuesday July 16 2013
oh yeah!!!
tuesday: work technique nd speed on these lifts.

1. 3 POS SNATCH TECH: work up to 55% x 3 x 6 sets

2. cln+PWR JERK + JERK: work up to 55% x 1+2 x 6 sets.

3. box jumps x 25.

4. chins: 25

CrossFitters

Conditioning:
1) AirDyne: 10x 20 calorie sprints. Full recovery between sprints.

Strength:
1) Front squat: Work up to a max double for the day and perform 5 sets at that weight
2) Squat Clean: Establish a max for the day in 7 minutes or less.

Work Capacity: Complete 2-4-6-8-10 reps of:
Barbell complex (50kg/30kg)
Pull ups x 2
*Barbell complex: 1 rep = 2x deadlift, 2x hang power clean, 2x front squat, 2x push press

Core: 1x max plank hold



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Monday July 15 2013
love this sequence!
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 78%

2. sn pulls standing on 1" block: 90%x3X2, 95%x3

3. snatch pp: 5, 5, 5, 5, 5

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

Conditioning:
1) Run 2 miles at moderate pace
2) Tabata hill sprint (I used a treadmill at a 6:00/mile pace and 10 incline).

Strength:
1) Pause back squat: 3 reps x 5 sets @ max for the day
2) Snatch: Work up to a max for the day, then back it down 10 kg and perform 5x singles

Work Capacity: 10 minute AMRAP:
3x power snatch (135#/95#)
6x toes to bar
9x push ups



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Sunday July 14 2013
sunset at mikes gym
sunday:

Olympic lifters and CrossFitters

rest day!!



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Saturday July 13 2013
WHOSE IS THE WISE ONE??/
SATURDAY:

1. one and 1/4 front squats: work up to a heavy rep...no more than 5 reps

2. snatch: work up to 80%x1x5

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

4. front squat: work up to a heavy single: no more than 5 reps.

CrossFitters

Conditioning:
1) 10x250m row sprints. Rest 60 seconds between each sprint

Strength:
1) Pause back squat - Work up to a heavy triple and perform 3 sets at that weight
2) 2x clean + 2x jerk- Work up to 85% for 5 sets.

Work Capacity:
Complete 3 rounds of:
Run 800m
10x push jerk (225#/135#)



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Friday July 12 2013
BIG BROCK!!!
FRIDAY:

Olympic lifters and CrossFitters

REST DAY



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Thursday July 11 2013
NEW BFF
THURSDAY:

1. 3 POS SNATCH: 50%X3X2,
2. 2 POS SNATCH: 60%X2X2
3. SNATCH: 70%X1X4

4. 3 POS CLEAN+JERK: 50% X 3+1 X2 SETS
5. 2 POS CLEAN+ JERK: 60%X2+1X2
6. CLEAN AND JERK: 70%X1+1X4 SETS.

WORK SPEED ON ALL THESE LIFTS. HIT THE CORRECT POSITIONS!!

CrossFitters

Conditioning:
1) easy hill run or distance run

Strength:
1) Front squat: 85%x3, 90%x2, 95%x1x5 sets
2) Deadlift: Work up to a 1 RM in 5 minutes or less.

Work Capacity: "Amanda". Complete 9-7-5 reps of:
Squat snatch (135#/95#)
muscle up

Core: 400m farmers carry (70#/53#)




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Wednesday July 10 2013
WORKING ON LIFT OFF
wednesday:

1. front squats: work up to 10 sets x 3 reps at 75%.

2. clean pulls standing on 1" block: work up to 85%x3, 90%X2X2

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
1) 10 minutes: 30 second max effort air dyne, 30 seconds rest

Strength:
1) Snatch - Work up to a max for the day
2) 2x clean + 1x jerk: Work up to a heavy single and perform 5 reps
3) Front squat - Work up to a max in 5 reps or less.

Work Capacity:
1) Complete 4 rounds of:
80m prowler push (no weight)
20x KB swing (32kg/24kg)
20x burpees
20x GHD sit ups



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Tuesday July 9 2013
I LOVE WEDNESDAYS AT MIKES GYM!!
tuesday: work technique nd speed on these lifts.

1. 3 POS SNATCH TECH: work up to 50% x 3 x 5 sets

2. cln+PWR JERK + JERK: work up to 50% x 1+2 x 5 sets.

3. box jumps x 25.

CrossFitters

Conditioning:
1) Row 2,000m for time!

Strength:
1) Back squat: Work up to a max double for the day
2) 3x halting snatch deadlifts + 1x snatch pull: 3 reps x 5 sets. Increase the weight each round so you end up at about 125% of your 1 RM snatch

Work Capacity:
1) EMOM for 20 minutes perform the following:
Odd minute: 8x push press (135#/95#)
Even minute: 2x rope climb (15ft)

2) Complete AMRAP in 15 minutes of:
Run 200m
10x pull ups
20x sledge hammer strikes (Heavy)




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Monday July 8 2013
KEEP PULLING
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 75%

2. sn pulls standing on 1" block: 85%x3, 90%x3X2

3. snatch pp: 5, 5, 5, 5, 5

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

Conditioning: Complete 20 rounds of the following...
30 second max effort row
30 second rest

Strength:
1) Squat clean + front squat + jerk: Work up to a max for the day and perform 3 sets at that weight.
2) EMOM, complete the following:
Odd minute: 40m prowler push (180#/135#)
Even minute: 10x toes to bar

Work Capacity: Complete 3 rounds for time of:
10x squat clean (135#/95#)
15x pull ups
20x sit ups with arms behind your head



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Sunday July 7 2013
great wine!!
sunday:

Olympic weightlifters and CrossFitters

enjoy the day!!



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Saturday July 6 2013
MAD DOG!!!
saturday:

1. snatch: work on speed and technique: work up to 55% x 2 x 5 sets.

2. cln and jerk: work up to 55% x 2+2 x 5 sets. work on speed and technique.

3. box jumps x 25

4. sit ups: 100 ab mat sit ups.

5. chins: 25 total.

CrossFitters

Conditioning: Run 2 miles, then 6x hill sprints. Rest is walk back down the hill and the sprint should last 30 seconds or so.

Strength:
1) Snatch - Work up to a max for the day
2) Clean and jerk - Work up to a max for the day.

Work Capacity: Complete 8 rounds of the following...
20x sledge hammer strikes (AHAP)
30m prowler push (180#/135#)
60 seconds rest




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Friday July 5 2013
squats!!
friday:

rest day no. 2....enjoy it!!

CrossFitters

Conditioning: Run up a mountain or the most difficult terrain you have access to.

Strength:
1) 1x pause back squat + 1x back squat: Work up to a heavy double and perform 5 sets at that weight.
2) EMOM for 20 minutes perform,
Odd minute: 5x deadlift (275#/205#)
Even minute: 10x ring dips

Work Capacity: Complete 3 rounds for time of:
Row 500m
20x overhead squat (50kg/40kg)
20x pistols, alternating



Comments (0)

Thursday July 4 2013
proud to be an american
thursday:

Olympic lifters and CrossFitters

rest day!!!

celebrate 4th of july!!!



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Wednesday July 3 2013
proud father and son!
wednesday:

1. front squats: work up to 10 sets x 3 reps at 70%.

2. clean pulls standing on 1" block: work up to 85%x3x3

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
500m row warm up then complete the following until you have rowed a total of 5,000m...
Row 60 seconds hard
Row 60 seconds easy
Row 45 seconds hard
Row 45 seconds easy
Row 30 seconds hard
Row 30 second easy.

Rest 30 minutes, then...

Strength:
1) Power snatch + hang snatch: Work up to a max for the day and perform 3-5 sets at that weight.

Work Capacity:
Complete 21-15-9 reps of:
KB snatch, left arm (24kg/16kg)
Wallball (20#/14#)
KB snatch, right arm (24kg/16kg)
pull up



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Tuesday July 2 2013
off shore crossfit
tuesday: work technique nd speed on these lifts.

1. snatch: work up to 50% x 3 x 5 sets

2. cln and jerk: work up to 50% x 2+2 x 5 sets.

3. box jumps x 25.

CrossFitters

Conditioning:
Complete the following until you have reached 300 calories...
60 second air dyne
60 second rest

Strength:
1) Front squat - Work up to a heavy triple
2) Halting snatch deadlift - 3 reps x 5 sets. Increase the weight each round.

Work Capacity:
1) Complete 20 minutes of the following:
odd minutes: 5x snatch push press (90kg/60kg)
even minutes: 3x muscle ups

2) Complete as many rounds as possible in 10 minutes of:
5x toes to bar
10x DB thrusters (30#/20#)
5x box jumps (30in/24in)
10x push ups



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Monday July 1 2013
big burger!
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 70%

2. sn pulls standing on 1" block: 85%x3x2, 90%x3

3. snatch pp: 5, 5, 5, 5, 5

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

AM:
Complete 20 minutes of the following...
30 second max effort row
30 seconds rest

PM:
Strength:
1) Power clean + Jerk: Work up to a max for the day and perform 3 reps at that weight

Work Capacity:
Complete 3 rounds of:
60 seconds max rep thruster (45#)
60 seconds max rep KB swing (24kg/16kg)
60 seconds max rep sit up
60 second max rep box jump (24in)
60 second max rep row (calorie)
60 second rest

Core: 30x good mornings (AHAP and break up as needed)




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