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WOD Archive - November 2013

Saturday November 30 2013
CROSSFIT CORONADO!
saturday:

1. snatch: work up to a heavy single

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

3. 100 sit ups.

CrossFitters

Olympic lifting WOD or rest day



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Friday November 29 2013
TOO TALL!!!
FRIDAY:

REST DAY

CrossFitters

Conditioning:
Warm up as needed, then:
1) 8 rounds:
-Row 500m
-60 seconds rest

Strength:
1) Bench press - Spend 10 minutes working up to a 1 RM.
2) 10 rounds - EMOM, perform:
-3x bench press (60% 1 RM)
-1x rope climb (15ft)

Work Capacity:
1) Complete as many rounds as possible in 15 minutes of:
40x double unders
20x KB swings (53#/35#)
10x overhead squat (95#/65#)



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Thursday November 28 2013
pre buds?
thursday: HAPPY THANKSGIVING!!!

1. BACK squat: 88%x2x6 sets
2. FRONT squat: 75%x3x4 sets.
3. sit ups x 100

CrossFitters

Strength:
1) Deadlift - Spend 10 minutes working up to a 1 RM.
2) Complete 6 rounds of:
3x deadlift (70% 1 RM) + 25m sled pull (heavy)
60 seconds rest

Work Capacity:
1) Complete 4 rounds of:
Max rep ring dips
Row 250m
Max rep handstand push ups
Row 250m




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Wednesday November 27 2013
SCULPTURES ON THE BEACH!
wednesday:

1. 3 pos clean: work up to 75% x 3 reps x 5 sets. 1 at high hang, 1 at mid thigh, 1 at floor.
2. clean pulls: work up to 90%x3, 95%x3, 100%x3
3. rack jerks bnk: 2, 2, 2, 1, 1, 1
4. good mornings: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Conditioning:
Warm up as needed, then:
1) Complete the following, until you have biked/AirDyne a total of 500 calories:
-60 seconds all out
-60 seconds easy pace
-45 seconds all out
-45 seconds easy pace
-30 seconds all out
-30 seconds easy pace

Strength:
Burgener warm up + skill transfer exercises + 3x high hang snatch + 3x hang snatch + 3x snatch, then:
1) Spend 7 minutes working up to a 3 RM hang snatch.

Work Capacity:
1) Complete 21-15-9 reps of:
-Snatch (95#/65#)
-Box jumps (30in/24in)



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Tuesday November 26 2013
when the arms bend!!!
tuesday:

1. front squat: 88%x2x6 sets
2. back squat: 75%x3x4 sets.
3. sit ups x 100

CrossFitters

Strength:
1) Push Press - Work up to a 1 RM in 10 minutes.
2) 10 rounds (20 minutes) - EMOM perform:
- Odd minute: 10x push press (50% 1 RM)
- Even minute: 10x chest to bar pull ups

Work Capacity:
1) Complete the following for time:
-200x double unders
*Kicker = Any time you miss, complete a 200m sprint as a penalty.




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Monday November 25 2013
big wed at mikes gym
monday: week 9 of cycle

1. 3 pos snatch: work up to 75% x 3 reps x 5 sets. 1 at high hang, 1 at mid thigh, 1 at floor.
2. snatch pulls: work up to 90%x3, 95%x3, 100%x3
3. sn pp: 5, 5, 4, 3, 2, 1
4. rdl's: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Conditioning:
1) Run 3 miles at 70% pace, then:
2) 8 rounds:
-100m sprint
-30 seconds rest.

Strength:
1) In 10 minutes, work up to a 1 RM back squat.
2) 6 rounds:
-3x back squat (80%x)
-3x max height box jump
-90 seconds rest

Work Capacity:
Complete 10 rounds for time of:
-3x power clean (90kg/60kg)
-10x toes to bar
*subtract 1 rep of TTB each round. So last round will be 3x power clean + 1x TTB



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Sunday November 24 2013
IS THIS PALEO???
SUNDAY:

Olympic lifters and CrossFitters

rest day!!



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Saturday November 23 2013
2008 olympian gold medal winner!!! FINISH!!
saturday: same warm up as monday

1. snatch: work up to a heavy single

2 cln and jerk: work up to a heavy single

3. fs: 1, 1, 1

4. sit ups x 100

CrossFitters

Olympic lifting WOD or rest day



Comments (0)

Friday November 22 2013
i love FaceTime!!
friday:

rest day!!

CrossFitters

Conditioning:
1) Complete 50-40-30-20-10 reps of:
-Row (calories)
-Double unders x 2 reps

Strength:
1) Deadlift - Warm up, then: 75%x5 reps, 85%x3 reps, 95%x 1+ reps.

Work Capacity:
Complete as many rounds as possible in 10 minutes of:
5x hang squat clean (135#/95#)
10x sledge hammer strikes
15x ball slam (30#/20#)



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Thursday November 21 2013
get the idea!!
thursday: same warm up as monday

1. pwr snatch + ohs: work up to 70% of best snatch x 1 + 1 x 5 sets.

2. pwr clean + pj + jerk: work up to 70% of best clean x 1+1+1 x 5 sets.

3. rdl's: take 75% of best clean and pull to 1" above knees….then stand up….then do 5 reps x 5 sets.

CrossFitters

Strength:
1) Deadlift - Warm up, then: 75%x5 reps, 85%x3 reps, 95%x 1+ reps.

Work Capacity:
1) Complete as many rounds as possible in 15 of:
15x Shoulder to over head (75#/55#)
15m front rack walking lunge (75#/55#)
15x barbell burpees
15m back rack walking lunge (75#/55#)



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Wednesday November 20 2013
stay over the bar! load the hammies!!
wednesday: same warm up as monday!

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 80%x1x5

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

4. front squat: 1, 1, 1

5. sit ups x 100

CrossFitters

Conditioning:
6 rounds:
Sprint 400m
90 seconds rest

Strength:
1) Spend 10 minutes working up to a 1 RM clean and jerk
2) 10 rounds - EMOM, perform:
2x clean (70% 1RM)

Work Capacity:
Complete 10 rounds of:
10x pistols, alternating
10x toes to bar
10x calories on Airdyne



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Tuesday November 19 2013
start em young on junk yard dog!
tuesday: same warm up as monday

1. snatch: work up to 85%x1x5

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

3. back sqt: 1, 1, 1, 1, you are already warm, so do not spend anytime with the lighter weights.

4. 100 sit ups

CrossFitters

Strength:
1) Push press - Warm up, then: 75%x5 reps, 85%x3 reps, 95%x 1+ reps.

Work Capacity:
Complete the following for time:
-10x rope climb
-20x handstand push up
-30x burpees
-40x 1-arm DB squat clean, alternating (50#/30#)
-50x calores on rower



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Monday November 18 2013
i love this pix and the importance of loading the hamstrings!!
monday: week 8 of this cycle. junk yard dog, burgener warm up + skill transfer exercises along with the 3 pos snatch 3 reps at each position.

1. front squat: 3, 2, 1, 1, 1, 1, 1
2. snatch: work up to 80%x1x5
3. cj: work up to 80%x1x5
4. good mornings 10, 7, 5
5. 100 sit ups.

CrossFitters

Conditioning:
1) 8x500m row sprints
*Rest 2 minutes between sprints

Strength:
1) Back squat - 75%x5 reps, 85%x3 reps, 95%x 1+ reps.

Work Capacity;
"Lee". Complete 5 rounds for time of:
Run 400m
1x deadlift (345#)
3x squat clean (185#)
5x push jerk (185#)
3x muscle up
1x rope climb (15ft)



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Sunday November 17 2013
knee stacked over ankle on jerk!
sunday:

Olympic lifters and CrossFitters

rest day!!!



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Saturday November 16 2013
pull down and around bar!
saturday:

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: heavy single

3. cj: heavy single

4. back squat: 1, 1, 1

CrossFitters

Rest Day or Olympic lifting WOD





Comments (0)

Friday November 15 2013
pulling down!!
friday:

rest day

CrossFitters

Conditioning:
1) Run 5k for time

Strength:
1) Bench press - 70%x3 reps, 80%x3 reps, 90%x 3+ reps.

Work Capacity:
1) Complete as many rounds as possible in 12 minutes of:
4x muscle up
40x double unders



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Thursday November 14 2013
finish!!!
thursday:

1. back squat: 85%x3x6 sets
2. pause front squat: 70%x2x4 sets. (1001, 1002, up!!)
3. sit ups x 100

CrossFitters

Strength:
1) Deadlift - Warm up, then: 70%x3 reps, 80%x3 reps, 90%x 3+ reps.

Work Capacity:
1) Complete 4 rounds for time of:
10x power clean (115#/85#)
10x ball slam (50#/30#)
100m sprint
60 seconds rest



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Wednesday November 13 2013
down!!!
wednesday:

1. barski cleans: work up to 70%x3x 5 sets.

2. rack jerk bnk: 3, 2, 1, 1, 1, 1

3. clean pulls standing on 2" box: work up to 90%x3x2, 95x3 but on last rep take down in 10 seconds.

4. good mornings: 3 x 10

5. 100 sit ups

CrossFitters

Conditioning:
20 rounds: 30 second max effort airdyne, 30 seconds rest

Strength:
1) Work up to a 1 RM snatch in 10 minutes
2) 10 rounds, EMOM, perform:
1x snatch +1x hang snatch + 1x overhead squat (60% 1 RM)

Work Capacity:
Complete the following for time:
50x calories on rower
50x box jumps (24in/20in)
50x KB swing (70#/53#)
50x calories on rower





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Tuesday November 12 2013
proper focus leads to successful lift.
tuesday:

1. front squat: 85%x3x6 sets
2. back squat: 75%x3x4 sets.
3. sit ups x 100

CrossFitters

Strength:
1) Push press - Warm up, then: 70%x3 reps, 80%x3 reps, 90%x 3+ reps.

Work Capacity:
Complete 21-15-9 reps of:
Front squat (135#/95#)
Burpee
Toes to bar



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Monday November 11 2013
focus before the lift!!
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

wk 7 of cycle.

1. barski snatch: work up to 70%x3x 5 sets.

2. snatch push press: 5,4, 3, 2, 1

3. snatch pulls standing on 2" box: work up to 90%x3x2, 95x3 but on last rep take down in 10 seconds.

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
5 rounds:
Sprint 800m
3 minutes rest
*Start the first 800 at about 75% and increase the intensity each round.

Strength:
1) Back squat - 70%x3 reps, 80%x3 reps, 90%x 3+ reps.

Work Capacity:
1) EMOM, perform:
5x overhead squat (135#/95#)
5x push ups
Remainder of the minute is spent performing as many double unders are possible. Continue until you have completed a total of 200x double unders.



Comments (0)

Sunday November 10 2013
i love FaceTime!!
sunday:

Olympic lifters and CrossFitters

day of rest!!



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Saturday November 9 2013
geezer paleo!!
saturday:

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: heavy single

3. cj: heavy single

4. back squat: 1, 1, 1

CrossFitters

Rest day or Olympic lifting WOD



Comments (0)

Friday November 8 2013
I LOVE MY LIFE!!
friday:

rest day!!

CrossFitters

Conditioning:
Warm up, then:
1x mile sprint (80% effort)
Rest 5 minutes
1x mile sprint (100% effort)

Strength:
Bench press: Warm up, then 65%x5 reps, 75%x5 reps, 85%x5+ reps.
*Add 5 pounds to your 1 RM from last cycle.
*If you are an advanced lifter, use 90% of your 1 RM

Work Capacity:
1) Complete as many rounds as possible in 12 minutes of:
4x rope climb (15ft)
8x burpees
12x box jumps



Comments (0)

Thursday November 7 2013
proper positioning!
thursday:


1. back squat: 83%x3x10 sets
2. front squat: 75%x3x4 sets.
3. sit ups x 100

CrossFitters

Strength:
1) Deadlift: Warm up, then 65%x5 reps, 75%x5 reps, 85%x5+ reps.
*Add 10 pounds to your 1 RM from last cycle.
*If you are an advanced lifter, use 90% of your 1 RM

Work Capacity:
1) Complete 3 rounds of 15-12-9 reps of:
-Thruster (115#/85#)
-GHD sit up

Core:
3 rounds - 12x reverse hypers, 60 second plank



Comments (0)

Wednesday November 6 2013
learn to use straps for pulls!!
wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



1. 2 pos cleans: work up to 80%x1+1rep at each position x 5 sets.

2. rack jerks bnk: 3, 2, 1, 1, 1

3. clean pulls standing on 2" block: work up to 90%x3x3 (lower weight on last rep taking 10 sec. work eccentric strength!)

4. 100 sit ups

5. 50 chins

CrossFitters

Conditioning:
6x 50m sandbag hill sprints (40#/20#)
*Rest is walk back down the hill.

Strength:
1) Clean and jerk: Work up to a max for the day in 15 minutes, then:
10 rounds - EMOM, perform 2x clean + 1x jerk (70% 1 RM).

Work Capacity:
1) Complete 6 rounds, each for time, of:
10x handstand push ups
20x calories on AirDyne
Rest 2 minutes between rounds



Comments (0)

Tuesday November 5 2013
jumping produces power!!
tuesday:

1. front squat: 83%x3x10 sets
2. back squat: 75%x3x4 sets.
3. sit ups x 100

CrossFitters


Strength:
Push press: Warm up, then 65%x5 reps, 75%x5 reps, 85%x5+ reps.
*Add 5 pounds to your 1 RM from last cycle.
*If you are an advanced lifter, use 90% of your 1 RM

Work Capacity:
Complete 5 rounds for time of:
Run 400m
Max rep pull ups



Comments (0)

Monday November 4 2013
i love this pix of driving thru the jerk!
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

wk 6 of cycle.

1. 2 pos snatch: work up to 80%x1+1 rep at each position x 5 sets.

2. snatch push press: 5,5,5,5,5

3. snatch pulls standing on 2" box: work up to 90%x3x3 but on last rep take down in 10 seconds.

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
20 rounds - 60 second max distance row, 60 seconds rest. Goal is 250+ meter per round

Strength:
Back squat: Warm up, then 65%x5 reps, 75%x5 reps, 85%x5+ reps.
*Add 10 pounds to your 1 RM from last cycle.
*If you are an advanced lifter, use 90% of your 1 RM

Work Capacity:
10 rounds: EMOM, perform:
3x bar muscle ups.
*Remainder of the time is spent performing max rep double unders



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Sunday November 3 2013
2nd best bier in germany!!
sunday:

Olympic lifters and CrossFittes

rest day!! enjoy your day!!



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Saturday November 2 2013
stacking wood in bavaria!!
saturday:

1 snatch: work waves: work up to 80%x1, 85%x1, 90%x1, 85%x1, 90%x1, 92%x1….no misses

2. clean and jerk: work up to 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1. no misses.

3. fs: heavy single

CrossFitters

Rest day or Olympic lifting WOD



Comments (0)

Friday November 1 2013
best bier in germany!!
friday:

rest day!!

CrossFitters

Conditioning:
1) 10x 50m hill sprints
*Rest is walk back down the hill.

Strength:
1) Bench press: 60%x5, 65%x5, 70%x5

Work Capacity:
1) Complete 5 rounds for time of:
Run 800m
25x pull up
25x push jerk (95#/65#)



Comments (0)