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WOD Archive - February 2014

Friday February 28 2014
love my new ride
friday:

rest day!!

CrossFitters

Rest day/active recovery day. Plan is to hit 14.1 tomorrow, so if you'd like to dry run it today or mess around with the movements to come up with a strategy, I highly recommend it.



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Thursday February 27 2014
meet wiley coyote!!
thursday:

1. 3 snatch+2 snatch pulls: 75%x5, 80%x5x3

2. pc+hang pwr cln+cln: 70%x3x2, 75%x3x3

3. back squat: 75%x6x5

4. box jumps: 5, 5, 5,

5. chin ups or pull ups x 30

CrossFitters

Strength (PR week):
1) Clean and jerk - Work up to a 1 rep max for the day.

Work Capacity:
1) Complete 4 rounds for time of:
-10x front rack lunges (80kg/50kg)
-25x toes to bar
-500m row

Conditioning:
1) 20 minute run, row, bike...easy pace.



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Wednesday February 26 2014
walking buddies
wednesday:

R AND R DAY!!! this cycle is really tough....so its only 4 days per week rather than 5. the volume is much more and the intensity with the volume is hard!! use your day to recover and relax.

CrossFitters

Strength (PR week):
1) Front squat - Work up to a 1 rep max for the day.

Work Capacity:
1) Complete 21-15-9 reps of:
Power clean (70kg/50kg)
Chest to bar pull up
Handstand push up
*Immediately after finishing the 9th HSPU, run 800m. The clock stops when your return from the run

Core:
1) 50x GHD sit ups for time
2) 3x10 Good morning - AHAP



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Tuesday February 25 2014
i love perfect foods bars!!
tuesday:

warm up

1. 3 pos cleans: 75%x3x2, 80%x3x3

2. rack jerks behind neck: 75%x3x2, 80%x3x3

3. clean pulls: 95%x3x2, 100%x3x3

4. rdl: 90% or what ever weight you feel good with and can maintain proper technique. x 7x5 sets.

5. box jumps x 25

CrossFitters

Strength (PR week):
1) Snatch - Work up to a 1 rep max for the day.

Work Capacity:
1) Complete as many rounds as possible in 10 minutes of:
-10x deadlift (115#/85#)
-10x shoulder to overhead (115#/85#)
-10x box jump (24in/20in)

Conditioning:
1) 4x500m row (Rest 2 minutes between sprints)
*These are meant to be performed as all out sprints. If you need to increase the rest to get a faster sprint, feel free to do so.



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Monday February 24 2014
kill cliff rocks!!
begin every workout this week with: junk yard dog+burgener warm up+skill transfer exercises for snatch+3 pos snatch 3 reps at each pos.

monday:

1. ps+hang sqt snatch+snatch: 70%x3, 75%x3x3, 80%x3x3, 70%x3

2. snatch balance: 75%x3x2, 80%x3x3

3. back squat: 80%x5x5

4. clean shrugs off rack: 120% x 5x5

5. back ext: 15, 12, 10...use a bar

6. hanging leg raise: 3 x 10

7. pull ups or chin ups x 30 reps.

roll out....cool down.

CrossFitters

Strength (PR week):
1) Back squat - Work up to a 1 rep max for the day.

Work Capacity:
1) Complete the following for time:
-1,000m row
-50x deadball ground to shoulder (100#/70#)
-1,000m row

*Rest 5 minutes, then:

2) 30x burpee muscle up for time

Core:
1) 3 rounds, not timed:
-100m farmers carry (AHAP)
-15x glute ham raises



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Sunday February 23 2014
crossfit fallbrook!!
sunday: this cycle is much harder....take the rest days and roll out, pool training etc.

enjoy the day

CrossFitters

Rest day



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Saturday February 22 2014
digs at mikes gym!!
saturday: normal junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. snatch: work up to 70%x2, 75%x2, 80%x1, 85%x1, 80%x1, 85%x1

2. cln and jerk: work up to: 70%x2, 75%x2, 80%x1, 85%x1, 80%x1, 85%x1

3. front squat: work up to a heavy single

4. snatch shrugs: 115%x 8 x 5 sets.

5. back ext on glute ham bench using weight: 15, 12, 10

6. hanging leg raise: 3 x 10

CrossFitters

Strength:
1) Perform the Oly WOD above, then:

Work Capacity:
1) For time:
400m prowler push (AHAP)
400m prowler pull (same weight as above)
400m sprint



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Friday February 21 2014
moon rise at mikes gym
friday: rest day

CrossFitters

Active recovery day...go for a run, bike, swim or work on some mobility and enjoy doing something fun, but gets you breathing hard.



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Thursday February 20 2014
fun times training at mikes gym
thursday: normal junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. pwr snatch+ hang squat snatch+ snatch: 65%x3, 3. 70%x3, 3, 3
2. snatch balance: 70%x3, 3. 75%x3x3 (work on speed and drive under)
3. back squat: 75%x8,8, 6, 6 5
4. clean shrugs off rack with straps: 115%x5x5
5. back ext on glute ham bench...straight leg: 3 x 10 using weight.
6. 100 sit ups
7. pull ups x 10

CrossFitters

Strength:
1) Clean + Jerk: 1x10 sets every 60 seconds. Work up to a max for the day in 10 sets.
2) Deadlift: Work up to a heavy single in 10 reps or less, then back it down to 70% and perform 2 reps every 30 seconds for 10 rounds.

Work Capacity:
1) Complete 7 rounds for time of:
20x wallball (30#/20#)
10x pull up
5x weighted ring dip (16kg/8kg)

Conditioning:
1) 3x 800m sprint (Rest as needed between sprints, but these should be all out efforts)



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Wednesday February 19 2014
CODY AND TAYLOR AT THE COMP IN VENTURA CA. LAST WEEKEND!!
wednesday:

REST DAY. RECOVER!!

CrossFitters

Strength:
1) Back squat - 60%x5, 70%x5, 75%x2x5 reps.
2) Front squat - 60%x5, 70%x5, 75%x5

Work Capacity:
1) Complete 3 rounds for time of:
Row 1,000m
10x overhead barbell lunges (135#/95#)
10x handstand push up (8in/4in deficit)

Core:
3 rounds, not timed:
15x medball GHD sit ups, 10x good morning (AHAP)



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Tuesday February 18 2014
big wednesday at mikes gym
tuesday: normal junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. snatch: work up to 70%x3, 3. 75%x3, 3, 3, 3
2. pwr clean + hang squat clean (hsc) + cln: work up to 65%x3 (1+1+1=3) that is 1 at each of the positions. 70%x3x3 sets.,
3. back squat: 70% x 8, 8, 6, 6, 5
4. snatch pulls: work up to 90%x6 x 6 sets.

NOW YOU KNOW WHY WE ARE ADDING A REST DAY.


CrossFitters

Strength:
1) Snatch: 1x10 sets every 60 seconds. Work up to a max for the day in 10 sets.
2) Snatch deadlift with 5 second pause 1" above knee: 5 sets x 3 reps @ 100-110% 1 RM snatch.

Work Capacity:
1) Complete the following for time:
100x double unders
30x burpees with 6in touch
75x double unders
20x burpee pull ups
50x double unders
10x burpee muscle up

Conditioning:
1) 6x500m row sprints (Rest 60 seconds between sprints)



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Monday February 17 2014
geezer terry uses 1.5 kg plates
we are beginning a new cycle today. normally we do 5 days per week but for the next 2-4 wks we will do only 4 workouts per week. you will need the additional rest period. as always do the junk yard dog, burgener warm up, skill transfer exercises each and every workout.

monday:

1. 3 pos cleans: work up to 70% for 2 sets. 75% for 4 sets.
2. rack jerks behind neck. emphasizing footwork speed and arm speed. 70% x 3, 3. 75% x 3, 3, 3
3. clean pulls: work up to 90%x5, 5. 95%x5, 5, 5.
4. rdl's. 5 sets of 8 reps....keep these manageable.
5. sit ups: 100 reps
6. box jumps: choose your height. 3 sets of 5 jumps.






CrossFitters

Strength (Week 12...last week of this Hatch squat cycle!)
1) Back squat: 60%x5, 70%x5, 75%x5x2 sets.
2) Front squat: 65%x5, 70%x5, 75%x5

Work Capacity:
1) Complete 5 rounds, each for time of:
9x hang power clean (175#/125#)
12x toes to bar
15x box jump (24in/20in)
Rest 90 seconds between rounds

Core:
1) 3 rounds, not for time:
-Max rep pull up, max L-sit hold



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Sunday February 16 2014
nz jelly fish!!
sunday:

r and r day...get out and explore!!! we will be starting a new cycle monday!!

CrossFitters

Rest day or active recovery



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Saturday February 15 2014
tee shirt from nz maori!! i was honored to have been given this tee!!
saturday!! ( you have been on a strength cycle....so not sure how these will be...go how you feel!)

1. snatch: heavy single

2. cln and jerk: heavy single.

3. front squat: heavy single

CrossFitters

Strength:
1) Perform the lifting WOD above, then:

Work Capacity:
1) Complete the following for time:
-50x ring dip
-50x squat clean (115#/85#)
-50x ring dip



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Friday February 14 2014
happy valentines day!! take your honey wine tasting!!
friday: valentines day!!

Weightlifters and CrossFitters

spoil your honey!!!



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Thursday February 13 2014
beach walk in nz!!
thursday: speed day

1. mid thigh hang snatch: . work up to , 55%x2x2, 60%x2x2, 65%x2x2
2. clean and jerk: 2 cleans + jerk. work up to 50%x2+1, 55%x2+1x2, 60%x2+1x2.
3. glute ham bench back extensions: use some weight and do 3 x 10
4. 100 sit ups

CrossFitters

Strength:
1) 2 position clean (1x floor, 1x mid thigh): 1+1x10 sets. Work up to a max for the day in 10 sets.
2) Push press: 9 sets x 3 reps every 60 seconds @ 70% 1 RM.

Work Capacity:
1) Complete 5 rounds for time of:
2x rope climb (15ft)
10x handstand push up
50m sled pull (AHAP...every surface is different so pick a weight that is hard, but doable)

Conditioning:
1) 4 rounds - Every 3 minutes, perform 1x400m sprint.



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Wednesday February 12 2014
new new zealand friends!!
NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

wednesday: .

1. front squat: 70%x10, 75%x8, 80%x6, 85%x4, 90%x3, 95%x2
2. clean pulls: 95%x3, 100%x2x2
3. incline db bench press: 5 x 6 reps (same as squat). keep elbows in!!
4. chins: 30 total
5. 50 toes to bar, 50 evil wheel roll outs. knees on abmat.
6. mobility

CrossFitters

Strength:
1) Back squat: 60%x5, 65%x5, 70%x2x5 reps.
2) Front squat: 60%x5, 70%x5, 75%x5, 80%x5

Work Capacity:
1) Complete the following for time:
-100x calories on rower
*Kicker = EMOM perform 10x toes to bar

Core:
1) 400m farmers carry for time (70#/53# KBs)
2) 4x10RM RDL (Rest as needed)



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Tuesday February 11 2014
oldest tree in carlsbad, ca.
tuesday: speed day. work on form here....work lift off correctly....i want speed and technique.

1. snatch: work up to (40% x 3, 50x3%x2, 55%x3)3 wave training.
2. clean and jerk: work up to (50%x1+2, 55%x1+2, 60%x1+2)3
3. good mornings: 3 x 5. you choose weight. work on staying back.
4. hanging leg raise: 30 reps.

CrossFitters

Strength:
1) 2 position snatch (1x floor, 1x mid thigh): 1+1x10 sets. Work up to a max for the day in 10 sets.
2) Snatch deadlift with 5 second pause 1" above knee: 5 sets x 3 reps @ 100-110% 1 RM snatch.

Work Capacity:
1) Complete 10 rounds for time of:
-2x squat snatch (80kg/55kg)
-2x muscle up
*Rest 2 minutes, then:
2) 5 min AMRAP:
-Burpee with 6" touch above max reach

Conditioning:
1) 10x 40m prowler push (AHAP) Rest 60 seconds between each sprint.



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Monday February 10 2014
working launch position!!
monday:

NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

monday: day 1.

1. back squat: 70%x10, 75%x8, 80%x6, 85%x4, 90%x3, 95%x2
2. snatch pulls: 95%x3, 100%x2x2
3. narrow grip bench press: 10, 8, 6, 4, 3, 2
4. chins: 30 total
5. 100 abdominal reps
6. mobility








CrossFitters

Strength (Week 11):
1) Back squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1, 103%x1
2) Front squat: 60%x5, 70%x5, 75%x2x5 sets.

Work Capacity:
1) Complete the following for time:
-30x overhead squat (55kg/40kg)
-1,000m row
-20x overhead squat
-500m row
-10x overhead squat
-250m row

Core:
1) 50x GHD medball sit ups for time
2) 4x10 weighted back extensions



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Sunday February 9 2014
i love my perfect foods bars!!!
sunday:

Weightlifters and CrossFitters

day off



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Saturday February 8 2014
pull under on clean! note elbows
saturday:

take the next 2 days off.

CrossFitters

Strength:
"Olympic lifting total"
1) Snatch - Spend 10 minutes warming up, then you have 3 attempts to find a 1 RM snatch

*Rest 10 minutes, then:

2) Clean and jerk - Spend 10 minutes warming up, then you have 3 attempts to find a 1 RM clean and jerk.

*Combine your best snatch and best clean and jerk for your total

Work Capacity:
1) Complete 4 rounds for time of:
Sprint 100m
4x burpee muscle up
Sprint 100m
2x rope climb
*I'm keeping the reps low on this as I want it done fast and with minimal rest!



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Friday February 7 2014
kill cliff rocks!!
friday:

Weightlifters and CrossFitters

rest day



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Thursday February 6 2014
excellent starting position.
thursday: speed day

1. mid thigh hang snatch: . work up to , 55%x2x2, 60%x2x2, 65%x2x2
2. clean and jerk: 1 cleans + 2 jerk. work up to 50%x2+1, 55%x2+1x2, 60%x2+1x2.
3. glute ham bench back extensions: use some weight and do 3 x 10
4. 100 sit ups

CrossFitters

Strength:
1) 3 position snatch (1x floor, 1x mid thigh, 1x high hand): 1+1+1x10 sets. Work up to a max for the day in 10 sets.

Work Capacity:
1) Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (275#/205#)
Ring dip
Box jump (30in/24in)

Conditioning:
1) 8 rounds - 1 min max effort row, 1 min rest
*For each row that is not over 300m for men and 250m for women, it is a 10 burpee penalty accessed at the end.



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Wednesday February 5 2014
old school hops
NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

wednesday: .

1. front squat: 70%x10, 75%x8, 80%x6, 85%x4, 90%x3
2. clean pulls: 95%x3x2, 100%x2
3. db bench press: 5 x 6 reps (same as squat). keep elbows in!!
4. chins: 30 total
5. 50 toes to bar, 50 evil wheel roll outs. knees on abmat.
6. mobility

CrossFitters

Strength:
1) Back squat - 60%x5, 65%x5, 70%x2x5 reps.
2) Front squat - 60%x5, 65%x5, 70%x2x5 reps.

Work Capacity:
1) Complete the AMRAP in 12 minutes of:
-Row 2,000m
-Max rep overhead squat (135#/95#)

Core:
1) 20x evil wheels with feet on the deck
2) 50x banded good morning (heavy band)



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Tuesday February 4 2014
note how athlete is staying back and flat footed
tuesday: speed day. work on form here....work lift off correctly....i want speed and technique.

1. snatch: work up to (50% x 2, 55%x2, 60%x2)3 wave training.
2. clean and jerk: work up to (50%x1+2, 55%x1+2, 60%x1+2)3
3. good mornings: 3 x 5. you choose weight. work on staying back.
4. hanging leg raise: 30 reps.

CrossFitters

Strength:
1) 3 position clean + Jerk: 3+1x10 sets. Work up to a max for the day in 10 sets.

Work Capacity:
1) "Heavy Grace". Complete the following for time:
30x clean and jerk (100kg/70kg)
*Rest 5 minutes, then:
2) 10 rounds - EMOM, perform:
5x stone ground to shoulder (60kg/40kg)
7x toes to bar

Conditioning:
1) 4 rounds - Every 4 minutes, complete:
1x 400m sprint



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Monday February 3 2014
another fire breather!!
monday:

NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

monday: day 1.

1. back squat: 70%x10, 75%x8, 80%x6, 85%x4, 90%x3
2. snatch pulls: 90%x3, 95%x3, 100%x2
3. narrow grip bench press: 10, 8, 6, 4, 3
4. chins: 30 total
5. 100 abdominal reps
6. mobility

CrossFitters

Strength (Week 10):
1) Back squat - 60%x5, 65%x5, 70%x5, 75%x5
2) Front squat - 60%x5, 65%x5, 70%x2x5 sets

Work Capacity:
1) Complete 21-15-9 reps of:
-Chest to bar pull ups
-KB swing (32kg/24kg)
*Kicker = Perform 50m prowler push between each couplet

Core:
1) 3 rounds - Max rep strict pull ups + max rep strict ring dips
2) 3 rounds - 10x weighed back extensions, 10x weighted GHD si tups



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Sunday February 2 2014
spoiled pup!!
sunday

Weightlifters and CrossFitters

rest day.



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Saturday February 1 2014
fire breather!!
saturday!!

1. snatch: heavy single

2. cln and jerk: heavy single.

3. front squat: heavy single

CrossFitters

Strength:
1) Complete the weightlifting WOD above, then:

Work Capacity:
1) Complete 5 rounds of:
-5x thruster (185#/125#)
-10m front rack walking lunge (185#/125#)




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