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WOD Archive - June 2013

Sunday June 30 2013
new toy at mikes gym!
sunday:

new cycle beginning on monday!

CrossFitters

Strength:
1) Back squat - Work up to a heavy single in 10 reps or less.
2) Snatch - 60%x3, 70%x2, 80%x1, 85%x1x5 singles.

Work Capacity:
Complete the following for time...
Row 100 calories
*Kicker, start by doing 5 burpees, then at the top of every minute, stop rowing and perform 5x burpees.

Core: 3 rounds - 20x GHD sit ups, 5x good mornings (Start at a medium load, increase the weight each round)



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Saturday June 29 2013
falling!!
saturday: max day!!!

1. snatch: max

2. cln and jerk: max

3. front squat: no more than 5 reps.

4. 100 abs!

CrossFitters

Rest Day



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Friday June 28 2013
no hook grip...this is what you get!
friday:

rest day!!!

CrossFitters

AM:
Run 4 miles or complete a 5k row as fast as possible

PM:
Strength:
Pause back squats: Work up to a heavy single and perform 10 sets at that weight.
Deadlift: 5 reps x 5 sets. Increase the weight each round.
Push press; 5 reps x 5 sets. Increase the weight each round.

Work Capacity: "Fran". Complete 21-15-9 reps of:
Thrusters (95#/65#)
Pull ups

Core: 3 rounds - 20x weighted sit ups, 10x reverse hypers (AHAP), 10x strict handstand push ups



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Thursday June 27 2013
beau lecturing!
thursday:

rest day!!!!

CrossFitters

Strength:
1) Front squat - Work up to a 1 RM
2) Clean and jerk - Work up to a max for the day, then back it down to 90% and perform 3 singles.

Work Capacity: Complete as many rounds as possible in 20 minutes of:
Run 400m
30 KB swing (32kg/24kg)
15x overhead squat (95#/65#)

Core: 100x sledgehammer strikes for time



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Wednesday June 26 2013
this is a pull up!!
wednesday: junk yard dog+burgener warm up+skill transfer exercises snatch+ 3 pos snatch, 3 reps each position.

1. front squat: 3, 2, 1, 1, 1, 1, 1. last rep should be heavy....not max.

2. clean and jerk: work up to 85%x1x5

3. snatch: work up to 80%x1x5

4. ab work, your choice

CrossFitters

Strength:
1) Front squat - 10 sets x 2 reps at 80% 1 RM
2) Push press - 5 sets x 5 reps. Increase the weight each round
3) Clean halting deadlift - 110%x3, 120%x3, 125%x3 (% is taken off of your 1 RM clean)

Work Capacity: Complete as many rounds as possible in 15 minutes of:
50x double unders
20x chest to bar pull ups
10x barbell overhead walking lunges, each leg (95#/65#)

Core: 3 rounds, not for time:
20x GHD sit ups
10x Reverse hypers (AHAP)



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Tuesday June 25 2013
rogue europe
tuesday:

rest day!!!

CrossFitters

AM:
1)Complete 6 rounds of the following...
Row 500m
2 minutes rest
2)Then, rest 3 minutes, and complete the following
10 rounds - 30 seconds max effort air dyne, 30 second rest

PM:
1)Snatch - Work up to 90% and perform 5 singles
2) Complete 20 minutes of the following...
odd minutes: 3x squat snatch (70kg/50kg)
even minutes: 5x box jumps (36in/30in)

*Rest 10 minutes, then
Complete 5 rounds for time of:
200m run
10x ring dips
30m prowler push



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Monday June 24 2013
finish!!
monday: junk yard dog+burgener warm up+ skill transfer exercises+ 3 pos snatch, 3 reps at each position. take no more than 10 min for these warm ups and understand why we do them.

1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 80%x1x5
3. front squat: work up to heavy single.
4. 100 ab mat sit ups
5. 25 chins

CrossFitters

AM:
Complete 10 rounds of:
60 second max effort row
60 second rest

PM:
Strength:
1) Snatch - Work up to 90% and perform 5 singles every 60 seconds.

Work Capacity: Complete the following for time:
50x back squat (225#/155#)
50x burpees
50x toes to bar



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Sunday June 23 2013
market day
sunday:

Olympic lifters and CrossFitters

celebrate my birthday of 67 yrs. have a rest day and drink a beer for old coach b!!!



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Saturday June 22 2013
hero
saturday

1. snatch: heavy single.

2. cln and jerk: heavy single

3. sit ups x 100

CrossFitters

Rest Day



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Friday June 21 2013
finish black smith!!
friday:

rest day

CrossFitters

AM:
Complete the following for time with a partner:
Run 800m (together)
50x handstand push ups
100x Overhead squats (50kg/35kg)
150x toes to bar
200x double unders
Run 800m (together)

PM
Strength:
1) Front squat: Work up to a 1 RM in 10 reps or less
2) Clean and jerk: Work up to a 1 RM for the day
3) Clean halting deadlifts: 110%x3, 115%x3, 120%x3

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of:
DB snatch (40#)
Burpee
Sit up x 2
*This is supposed to be fast and intense so shoot for under 8 minutes.



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Thursday June 20 2013
big fire in helsinki
thursday:

1. IN THE HOLE back squats(START FROM THE BOTTOM POSITION INSIDE A RACK) 77%x3x10
2. fs: 70%x3x3
3. 100 sit ups
4. 25 chin ups.

CrossFitters

AM: Complete 10 rounds of the following
60 second max effort row
60 seconds rest
60 second effort ski ERG
60 seconds rest
*If you do not have a ski ERG, then you can air-dyne or run.

PM
Strength:
1) Pause Front squat: Work up to a max double for the day.
2) Snatch: Work up to 80% for 10 singles. Rest 60 seconds between each rep.
3) Snatch Balance: Work up to a max for the day in 7 reps or less.
4) Back squat: Work up to a max for the day in 5 reps or less.

Work Capacity: 5 rounds - Complete as many rounds as possible in 3 minutes of:
3x power clean (135#/95#)
6x pull ups
9x ball slams (25#/20#)



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Wednesday June 19 2013
home in helsinki finland
WEDNESDAY:

junk yard dog+burgener warm up+ skill transfer exercises.


1. PWR cln+ fs +jerk: 74%x2+1x2, 79%x2+1x2, 83%x2+1x2...that is 1 pwr clean+1 fs=2...then the jerk.
2. clean pulls standing on a 1" block. use straps as well.: 110%x2x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25

CrossFitters

Warm Up: Shooters choice!

Strength:
1) 5x bench press + 5x DB Renegade row: Perform 8-10 sets. Start off light and increase the weight each round.

Work Capacity: Complete 5 rounds of:
Row 500m
21x DB clean + thruster (30#/20#)
Run 400m
21x burpees

Core: 100x sit ups



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Tuesday June 18 2013
russian beer in helsinki!
TUESDAY: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 2 reps if that becomes too hard go to 1 rep! at 88% (this will be VERY HARD!!)

2. back squat: 4 sets x 3 reps at 70%

3. abs: your choice 100 reps!

CrossFitters

Rest Day, or if you feel so inclined...

"Jackie". Complete the following for time...
Row 1,000m
50x thrusters (45#)
30x pull ups



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Monday June 17 2013
MY GRANDSON!
MONDAY: junk yard dog+burgener warm up + skill transfer snatch.


1.pwr sn+snatch drop (no heave) snatch: work up to (75%x1+1+1, 80%x1+1+1, 84%x1+1+1)2 if at 82% you cannot hit a pwr snatch that is ok....then just do a double with a full snatch.

2.snatch deadlifts off 1" blocks : work on positioning to mid thigh...110%x2x2, 112%x2 (use same lift-off as when you are snatching! if your form is compromised then lower the weight. i want the same form as a typical snatch.

3.sn pp+ohs+sotts press: you select the weight but use this configuration: 1+1+3 x 5 sets.

CrossFitters

Warm Up: Shooters choice

AM:
Strength:
1) 3x snatch push press + 3x overhead squat: Work up to a max for the day.
2) Snatch halting deadlifts: 100%x3x2 sets, 110%x3, 115%x3

Conditioning: 15 rounds: 30 second max effort row, 30 seconds rest
*If you have a ski ERG, split the rounds between that and a row (IE: 7 rounds of 30/30 each)

PM:
Strength/Work Capacity: 20 rounds - Every minute on the minute, perform...
Even minute: 6x back squat (185#/125#)
Odd minute; 12x KB swings (32kg/24kg)

Then,
2 rounds of:
60 second max rep double unders
60 second farmers carry (100# DB/70#DB)
60 second waiters walk (20kg KB/16kg KB)
60 second prowler push (135#)
60 second rest



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Sunday June 16 2013
manhattan!
sunday:

rest day!!

CrossFitters

AM: Run 4 miles as fast as possible.

PM:
Strength:
1) Work up to a heavy 1x pause front squat + 1x front squat and perform 3 sets at that weight.
2) Squat cleans: Warm up, then 70%x3, 80%x3, 85%x3.
*Immediately after completing the cleans, perform 3x muscle ups.

Work Capacity: Complete 10 rounds for time of:
150m ski erg
40m prowler push (3x45# plates)
*If you do not have a ski erg then perform a 200m row.

Core: 3 rounds - 10x good mornings (135#/95#), 15x WTD sit ups (45#/25#), 20x russian twist (25#).



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Saturday June 15 2013
brooklyn!
saturday:

meet conditions: you get 3 attempts in the snatch to hit a max. 3 attempts in the cj to hit a max.

1. snatch: max
2. cj: max

use this just like a meet. warm ups should be the same as a meet.

CrossFitters

Warm up: Shooters choice.

AM session:
Strength:
1) Back squat - 10 sets x 3 reps @ 80-82% 1 RM
2) 1x squat snatch + 1x power snatch: Work up to 60%, then EMOM for 10 minutes, perform 1x squat snatch + 1x power snatch + 5x KB swings (32kg/24kg)

Conditioning: 5x500m row (Rest 2 minutes between each sprint)

PM session:
Strength: For 20 minutes, complete the following:
10x push jerk on the odd minutes (medium weight)
10x pull ups on the even minutes

Work Capacity: Complete 5 rounds of the following...
60 seconds of max rep wallball (20#/12#)
60 seconds of max rep DB snatch, alternating (70#/50#)



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Friday June 14 2013
this is what i call bacon!!!
friday:

Olympic lifters and CrossFitters

rest day



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Thursday June 13 2013
MARKING THE FEET!
thursday:

1. IN THE HOLE back squats(START FROM THE BOTTOM POSITION INSIDE A RACK) 75%x3x10
2. fs: 70%x3x3
3. 100 sit ups
4. 25 chin ups.

CrossFitters

Strength: Work up to a 5 RM deadlift. Then, 10 rounds- EMOM perform,
3x deadlift (80% 1RM)
15m prowler push (AHAP)

Work Capacity: Complete 21-18-15-12-9-6-3 reps of:
Burpees
Back squat (40kg)
Push press (40kg)
Sit up
*Then, immediately run max distance in 20 minutes (Goal is a minimum of 5k).




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Wednesday June 12 2013
TIMES SQUARE AGAIN
WEDNESDAY:

junk yard dog+burgener warm up+ skill transfer exercises.


1. PWR cln+ clean and jerk: 72%x2+1x2, 77%x2+1x2, 82%x2+1x2...that is 1 pwr clean+1 clean=2...then the jerk.
2. clean pulls standing on a 1" block. use straps as well.: 108%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25

CrossFitters

Warm Up: 10 minute air-dyne or row aerobic conditioning test (See how many calories you can get in 10 minutes).

Work Capacity: Complete 3 rounds of the following for max reps..
60 seconds of power clean (95#/65#)
30 seconds rest
60 seconds of wallball (30#/20#)
30 seconds rest
60 seconds of sledge hammer hits (AHAP)
30 seconds rest
*After finishing the 3rd round, establish a 1 RM clean and jerk in 10 minutes or less.

Core: 3 rounds - 10x strict toes to bar, max L-sit, 10x good morning (95#/65#)



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Tuesday June 11 2013
times square!
TUESDAY: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 2 reps at 85% (this will be VERY HARD!!)

2. back squat: 3 sets x 3 reps at 70%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Work up to a 3 RM back squat in no more than 10 sets.

Strength:
1) Clean and jerk: Work up to 80% and perform 4 sets. If you feel good, take it up for the last 2 sets.
2) Romanian deadlift: 5 reps x 5 sets. Increase the weight each round.

Work Capacity: Complete as many rounds as possible in 20 minutes of:
5x handstand push ups
7x chest to bar pull ups
10x DB squat snatch, alternating (35#/25#)

Core: 50x GHD sit ups



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Monday June 10 2013
new grandson....daddy and son
MONDAY: junk yard dog+burgener warm up + skill transfer snatch.


1.pwr sn+snatch: work up to (75%x1+1, 80%x1+1, 84%x1+1)3 if at 82% you cannot hit a pwr snatch that is ok....then just do a double with a full snatch.

2.snatch deadlifts off 1" blocks : work on positioning to mid thigh...110%x2x2, 112%x2 (use same lift-off as when you are snatching! if your form is compromised then lower the weight. i want the same form as a typical snatch.

3.sn pp+ohs+sotts press: you select the weight but use this configuration: 1+1+3 x 5 sets.


4. 100 sit ups

CrossFitters

Strength:
1) 1x pause back squat + 1x back squat - Work up to a max for the day.
*Between sets work up to a 3 RM muscle snatch. So you should perform 1 set of back squats, then go over and perform 1 set of 3x muscle snatches. REst as needed between exercises and sets.

Work Capacity: For 16 minutes, perform the following...
Odd minute: 8x burpees box jumps (24in/20kg)
Even minute: 12x KB swings (32kg/24kg)
*So it should be a total of 8 rounds of each exercise for a total of 16 minutes. When you finish the prescribed number of reps, rest the remainder of the minute

*rest 10 minutes then,

Complete as many rounds as possible in 12 minutes of:
25x double unders
15x hand release push ups
200m row

Core: 50x GHD sit ups



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Sunday June 9 2013
got to go here on our visit to the big apple!!
sunday:

Olympic lifters and CrossFitters

rest day!!



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Saturday June 8 2013
AFTER TODAY\'S WORKOUT!! YAHOO
SATURDAY:

1. fs: heavy single no more than 10 reps

2. snatch: heavy single

3. cln and jerk: heavy single

4. 1 and 1/4 front squats: heavy single no more than 5 reps.

CrossFitters

Warm Up: Myofascial release, then range of motion drills and mobility work. Next, run 2-3 miles at a moderate pace.

Strength:
1) Work up to a max for the day power snatch, then back it down to 70% and perform 3 reps every minute on the minute for 10 minutes.

Work Capacity: Complete 3 rounds of:
10x deadlift (275#/225#)
15x lateral barbell burpees
20x toes to bar
*Cash out = 2x400m sprints. Rest as needed between sprints.



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Friday June 7 2013
I LOVE ENNIS, MT
FRIDAY:

REST DAY

CrossFitters (Active recovery day)
Big lifting day yesterday so today do 1-2 hours of active recovery. Go for a run, hike, swim, bike ride, surf etc. Try to stay out of the gym and have some fun, as we will be back in the weight room tomorrow!!!



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Thursday June 6 2013
coach cody
thursday:

1. pause back squats (1001, 1002, GO!! : 78%x3x10
2. fs: 70%x3x3
3. 100 sit ups
4. 25 chin ups.

CrossFitters

Warm Up: Myofascial release and mobility work, then 10 minutes on the air-dyne, rower or running. Next, work up to a heavy front squat.

Strength:
1) Snatch - Work up to 90%x1x3-5 sets, then take it up from there.
2) Clean and jerk - Work up to a max for the day, then flush out at 75%x2x2sets.
3) Front squat - Work up to a 3 rep max for the day.

Work Capacity: Complete 10 rounds of the following...
5x WTD pull ups (AHAP)
1x30m prowler push (HEAVY)
60 seconds rest.

Core: 3 rounds - 20x WTD sit ups, 5x good mornings (Heavy and increase weight each round)



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Wednesday June 5 2013
BEAU COACHING IT UP!!
WEDNESDAY:

junk yard dog+burgener warm up+ skill transfer exercises.


1. PWR cln+ clean and jerk: 70%x2+1x2, 75%x2+1x2, 80%x2+1x2...that is 1 pwr clean+1 clean=2...then the jerk.
2. clean pulls standing on a 1" block. use straps as well.: 105%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25

CrossFitters

Warm Up: Myofascial release, then ROM drills and mobility work. Then work up to an 80% back squat.

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

Work Capacity: Complete as many rounds as possible in 20 minutes of:
Run 400m
15x DB thrusters (50#/30#)

Core: 3 rounds - 20x GHD sit ups, 10x reverse hypers (heavy)



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Tuesday June 4 2013
driving THRU THE JERK!!
TUESDAY: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 83%

2. back squat: 3 sets x 3 reps at 75%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Mysfascial release then run 2 miles at easy pace.

Strength:
1) 2x clean + 1x jerk: Work up to a max for the day, then...10 rounds - EMOM, 2x clean @ 70% 1 RM.

Work Capacity: Complete 3 rounds for time of:
Row 500m
10x Overhead walking lunges, each leg (95#/65#)
100m KB farmers carry (70#/54#)
15x push ups



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Monday June 3 2013
I STILL LOVE THIS PIX!
MONDAY: junk yard dog+burgener warm up + skill transfer snatch.


1.pwr sn+snatch: work up to (73%x1+1, 78%x1+1, 82%x1+1)3 if at 82% you cannot hit a pwr snatch that is ok....then just do a double with a full snatch.

2.snatch deadlifts off 1" blocks : work on positioning to mid thigh...108%x2x2, 112%x2 (use same lift-off as when you are snatching! if your form is compromised then lower the weight. i want the same form as a typical snatch.

3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can

4.chins: 25 total

5. 100 sit ups

CrossFitters

Warm Up: 10 rounds - 30 second max calorie row, 30 seconds rest. Start off at about 70% intensity and increase it a bit each round.

Strength:
1) 1x pause front squat + 1x front squat: Work up to a max for the day and perform 5 sets at that weight.
2) Snatch with a 3 second pause at the bottom position: Work up to a max for the day.

Work Capacity: Complete the following for time:
Run 200m
5x muscle ups
Run 400m
4x muscle ups
Run 600m
3x muscle ups
Run 800m
2x muscle ups

Core: 100x sit ups



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Sunday June 2 2013
build those blocks
sunday:

Olympic lifters and CrossFitters

rest day



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Saturday June 1 2013
miss these guys
saturday:


1. snatch: max for the day

2. cln and jerk: max for the day

3. front sqt: heavy single

4. back extensions with weight: 3 x 10

5. abs: your choice

6. chins: 25 total

CrossFitters

Well deserved rest day



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