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WOD Archive - January 2014

Friday January 31 2014
moon setting at mikes gym!! early morning!!!
Weightlifters and CrossFitters

rest day!!



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Thursday January 30 2014
asja looking good!
thursday: speed day

1. high hang snatch: . work up to 50%x2x2, 55%x2x2, 60%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) 3x power clean - Work up to a 3 RM in 10 sets.
2) Rack jerk behind the neck - Work up to a 1 RM in 5 minutes or less.

Work Capacity:
1) Complete 21-15-9 reps of:
-Squat snatch (135#/95#)
-Handstand push up

Conditioning:
1) For time: Row 1,000m, Run 800m mile, row 1,000m



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Wednesday January 29 2014
little ones luv the junk yard dog!! this means play to them!!
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
2. clean pulls starding on 2" blocks: 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: 65%x5, 75%x5x3 reps.
2) Front squat: 65%x5x4 reps.

Work Capacity:
1) Complete as many reps as possible in 15 minutes of:
-100x double unders
-50x wallballs (20#/14#...try to break a maximum of 3 times)
-25x muscle ups
*If you can't do muscle ups, then sub with chest to bar pull ups. I'd like to see you get though a minimum of 1 complete round.

Core:
1) 3 rounds: 60 second weighted plank, 8x good mornings (increase weight each round)



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Tuesday January 28 2014
i remember this harley trip to montana
tuesday: speed day. work on form here....work lift off correctly....i want speed and technique.

1. snatch: work up to 50% x 2 x 3, 55%x2x3, 60%x2x3
2. clean and jerk: work up to 50%x1+2, 55%x1+2, 60%x1+2x2
3. good mornings: 3 x 5. you choose weight. work on staying back.
4. hanging leg raise: 30 reps.

CrossFitters

Strength:
1) Muscle snatch - Work up to a 1 RM in 10 reps.
2) 3 position snatch (1x floor, 1x mid thigh, 1x high hang) - 10 sets to work up to a max for the day. Should be around 80-85% 1 RM.

Work Capacity:
1) EMOM, for as long as possible, perform:
3x deadlift (185#/125#)
3x hang squat clean (185#/125#)
3x shoulder to overhead (185#/125#)

Conditioning:
10x20m prowler sprints (Rest as needed, but use heaviest weight possible)



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Monday January 27 2014
very proud of this boy/man!!
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
2. snatch pulls standing off 2" block: 90%x3, 95%x3, 100%x2
3. narrow grip bench press: 10, 8, 6, 4
4. chins: 30 total
5. 100 abdominal reps
6. mobility

CrossFitters

Strength (Week 9):
1) Back squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1
2) Front squat: 65%x5, 75%x4, 80%x4, 85%x4

Work Capacity:
1) Complete 10 rounds for time of:
2x bar muscle ups
4x overhead squat (155#/105#)
6x box jump (30#/24#)

*Rest 2 minutes, then:

2) Max burpees in 5 minutes

Core:
1) 50x toes to bar for time
2) 4x10 reps: Weighted back extensions



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Sunday January 26 2014
geezer and the kid!!!
sunday:

Weightlifters and CrossFitters

rest day!!



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Saturday January 25 2014
some scheduling stops for xfit weightlifting
saturday:

1. snatch: heavy single (this might not be much)

2. cln and jerk: heavy single

3. mobility work

CrossFitters

Strength:
1) Snatch - Spend 7 minutes working up to a 1 RM
*Rest 5 minutes:
2) Clean and jerk - Spend 5 minutes working up to a 1 RM.
*Rest 5 minutes:
3) Front squat - Spend 3 minutes working up to a 1 RM.

Work Capacity:
1) Complete 5 rounds for time of:
10x sandbag ground to overhead (80#/60#)
100m sandbag sprint
10x sandbag squats (80#/60#)
100m sandbag sprint



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Friday January 24 2014
sandy girl walks with the geezers!
friday:

Weightlifters and CrossFitters

take your dog on a long recovery walk. enjoy the sun and breeze!!!




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Thursday January 23 2014
great conditioner!
thursday: speed day

1. 2 pos snatch: 1 hang (mid thigh) 1 floor. work up to 50%x2x2, 55%x2x2, 60%x2x2
2. clean and jerk: 2 cleans + 1 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) 1x power clean + 2x front squat + 1x jerk: 10 sets to work up to a max for the day. 60 seconds rest between sets.
2) Jerk behind the neck: You have 5 attempts to establish a 1 RM.

Work Capacity:
1) Complete as many rounds as possible in 12 minutes of:
10x box jump overs (24in/20in)
10x shoulder to overhead (95#/65#)
10x front rack lunges (95#/65#)

Conditioning:
1) 4x50m prowler push (AHAP). Rest as needed between pushes. Choose a weight that you are able to push the whole distance without resting, but the last 10-20m should be a gut check.



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Wednesday January 22 2014
working the set up!
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: 60%x6, 65%x6, 70%x6, 75%x6, 80%x6
2. clean pulls starding on 2" blocks: 85%x4, 90%x3, 95%x3x2
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: 65%x2x5 reps, 70%x3x5 reps.
2) Front squat: 60%x4x5 sets.

Work Capacity:
1) Complete 4 rounds for time of:
-5x muscle ups
-10x deadlifts (275#/225#)
-15x toes to bar
-20x calories on Airdyne

Core:
1) 400m farmers carry for time (70#/53#)



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Tuesday January 21 2014
i love jerk blocks!
tuesday: speed day.

1. snatch: work up to 50% x 2 x 3, 55%x2x3, 60%x2x3
2. clean and jerk: work up to 50%x1+2, 55%x1+2, 60%x1+2x2
3. good mornings: 3 x 5. you choose weight. work on staying back.
4. hanging leg raise: 30 reps.

CrossFitters

Strength:
1) Hang snatch: Take 10 sets to work up to a 3 RM
2) 10 rounds - EMOM, perform:
-2x power snatch (60kg/40kg)
-3x overhead squat (60kg/40kg)

Work Capacity:
1) Complete 5 rounds for time of:
-15x thrusters (95#/65#)
-15x pull ups
*6 minute time cap

Conditioning:
1) 6 rounds - Every 3 minutes, perform:
1x 400m sprint



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Monday January 20 2014
split snatch gives some people mobility!!
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: 60%x6, 65%x6, 70%x6, 75%x6, 80%x6
2. snatch pulls standing off 2" block: 85%x4, 90%x3, 95%x3x2
3. bench press: ...5 x 6 reps (same as squat)
4. chins: 30 total
5. 100 abdominal reps
6. mobility

CrossFitters

Strength:
1) Back squat: 65%x5, 70%x5, 75%x5, 80%x5
2) Front squat: 60%x5, 65%x3x5 reps.

Work Capacity:
1) Complete AMRAP in 6 minutes of:
-Row 1,000m
-Max rep ground to overhead (155#105#)

*Rest 3 minutes, then:

2) Complete the following for time:
-30x muscle ups

Core:
1) 3 rounds, not timed: Max rep toes to bar, 15x banded back extensions



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Sunday January 19 2014
enjoy the paleo meal!!
sunday

Weightlifters and CrossFitters

rest day!!



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Saturday January 18 2014
OCTHROWDOWN
saturday: a bit different today;
1. snatch: work up to 50%x1, 55%x1, 60%x1, 65%x1, 70%x1.
2. high hang clean + jerk. 1+1 at 40%, 45%, 50%
3. mid thigh clean + jerk: 2 reps at 55%, 60%, 65%
4. clean and jerk: 1 reps at 70%, 75%, 80%
5. 100 abs.

CrossFitters

Strength:
-Perform the Olympic lifting WOD above, minus the abs.

WOD:
1) Complete the following for time:
-200m prowler drag (AHAP...I want this to be hard, but doable. Should be accomplished in 5 minutes or less)
-100x double unders
-25x muscle ups



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Friday January 17 2014
GEEZER WALK!!
FRIDAY:

Weightlifters and CrossFitters

REST DAY



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Thursday January 16 2014
ORANGE COUNTY THROWDOWN
thursday: speed day

1. 2 pos snatch: 1 hang (mid thigh) 1 floor. work up to 50%x2x2, 55%x2x2, 60%x2x2
2. clean and jerk: 2 cleans + 1 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) Clean and jerk: 12 rounds - EMOM, perform:
2x clean and jerk @ 75-80% 1 RM

WOD:
1) Complete 15-10-5 reps of:
Front rack lunges, each leg (185#/125#)
Box jump (30in/24in)
Toes to bar

*Rest 3 minutes, then:

2) Sprint 800m for time

Conditioning:
1) Complete 50-40-30-20-10 reps of:
-Calories on Airdyne
-Rest = 1:1



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Wednesday January 15 2014
new sauna heater at mikes gym
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: day 3.

1. front squat: 60%x8, 65%x8, 70%x8, 75%x8.
2. clean pulls: 80%x5, 85%x4, 90%x3, 95%x3
3. incline bench press: (i know...can you believe it)...4 x 8 reps (same as squat)
4. chins: 25 total
5. 100 situps
6. mobility

CrossFitters

Strength:
1) Back squat: 70%x4, 75%x4, 80%x4, 85%x4
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets

Work Capacity:
1) 10 rounds - Every 3 minutes, perform:
-500m row
-5x shoulder to overhead (155#/115#)

Core:
1) 3 rounds, not timed: 15x medball ghd sit ups (20#/14#), 10x glute ham raises, 10x shoulder taps



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Tuesday January 14 2014
vj test at oc throw down!!
tuesday: speed day.

1. snatch: work up to 50% x 2 x 2, 55%x2x2, 60%x2x2
2. clean and jerk: work up to 50%x1+2, 55%x1+2, 60%x1+2x2
3. good mornings: 3 x 5. you choose weight. work on staying back.
4. hanging leg raise: 30 reps.




CrossFitters

Strength:
1) 3 position snatch (1x floor, 1x hang, 1x high hang): Work up to 70% for 5x3 reps.
2) Snatch push press: Work up to a 5 RM.

Work Capacity:
1) Complete as many rounds as possible in 10 minutes of:
100m sprint (50m x 2)
10x deadlift (275#)
100m sprint (50m x 2)
10x bar facing burpees

Conditioning:
Row 2,000m for time



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Monday January 13 2014
love this ride!!
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: 60%x8, 65%x8, 70%x8, 75%x8.
2. snatch pulls: 80%x5, 85%x4, 90%x3, 95%x3
3. bench press: (i know...can you believe it)...4 x 8 reps (same as squat)
4. chins: 25 total
5. 100 situps
6. mobility





CrossFitters

Strength (Week 7):
1) Back squat: 70%x5, 80%x5, 85%x5, 90%x3, 100%x1
2) Front squat: 70%x4, 75%x4, 80%x4, 85%x4

Work Capacity:
1) Complete 8 rounds for time of:
-3x muscle ups
-6x overhead squat (155#/115#)
-9x wallball (20#/14#)

Core:
1) 3 rounds, not timed: 10x strict pull up, 10x weighted ring dips
2) 400m farmers carry (53#kg/35#kb)



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Sunday January 12 2014
good friends! pre workout before wedding for scott and hannah.....of course with the geezers!
Weightlifters and CrossFitters

Rest Day



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Saturday January 11 2014
kill cliff rocks!
saturday: a bit different today;
1. high hang snatch: 3 reps at 40%, 45%, 50%
2. mid thigh snatch: 2 reps at 55%, 60%, 65%
3. snatch: 1 reps at 70%, 75%, 80%
4. clean and jerk: work up to 50%x1, 55%x1, 60%x1, 65%x1, 70%x1.
5. 100 abs.




CrossFitters

Strength:
1) Perform the Olympic Lifting WOD above, then:

Work Capacity:
1) In 10 minutes, perform:
1x mile sprint
Max distance overhead walking lunge (135#/95#)



Comments (0)

Friday January 10 2014
coach b shoe!!!
Weightlifters and CrossFitters

Rest Day



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Thursday January 9 2014
china! love the positioning!
thursday: speed day

1. 2 pos snatch: 1 hang (mid thigh) 1 floor. work up to 50%x2x2, 55%x2x2, 60%x2x2
2. clean and jerk: 2 cleans + 1 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) Deadlift - Work up to a 1 RM in 7 minutes
2) 8 Rounds - EMOM, perform:
-2x DL @ 70% 1 RM

Work Capacity:
1) 100x Overhead squats for time (95#/65#)
*Any time you break, stop what you are doing and perform 5x burpees

Conditioning:
Tabata airdyne or row



Comments (0)

Wednesday January 8 2014
from spain! legit!

wednesday:

1.front squat: 60%x10, 65%x10, 70%x10.
2. clean pulls: 80%x5, 85%x4, 90%x3
3. incline bench press: (i know...can you believe it)...3 x 10....same as squat.
4. chins: 30 total
5. 100 situps
6. mobility




CrossFitters

Strength:
1) Back squat: 75%x4, 80%x4x3 sets.
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) Complete the following for time:
50m Famers walk (225#/155#)
15-12-9 reps of: Power clean (225#/155#), Handstand push up
50m Farmers walk (225#/155#)
*Farmers walk = Walk will barbell on back

Core:
-4x8 RDL (AHAP)
-50x banded good morning



Comments (0)

Tuesday January 7 2014
world championships!!
tuesday: speed day.

1. snatch: work up to 50% x 2 x 2, 55%x2x2, 60%x2x2
2. clean and jerk: work up to 50%x1+2, 55%x1+2, 60%x1+2x2
3. good mornings: 3 x 5. you choose weight. work on staying back.
4. hanging leg raise: 30 reps.









CrossFitters

Strength:
1) Snatch: 12 rounds - EMOM, perform 1x squat snatch. Work up to a max for the day in those 12 rounds.

Work Capacity:
1) In 10 minutes, complete the following:
-Row 1,000m
-50x DB snatch, alternating (70#/50#)
-30x chest to bar pull ups
2) Once the clock hits 10 minutes, perform the following for time:
-20x squat clean + thruster (155#/115#)

Conditioning:
5x sandbag hill sprints (Rest as needed between sprints)
*Hill should be 50-60m long.



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Monday January 6 2014
FIRED UP!!!
STARTING A NEW CYCLE. THE GOAL is to get strong. we will squat, pull, press using all kind of variations. on opposite days we will snatch, clean and jerk using speed. will run this for about 4-8 wks.

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: 60%x10, 65%x10, 70%x10. yep....i know...i want more reps this cycle. unlike me but hey...change is good.
2. snatch pulls: 80%x5, 85%x4, 90%x3
3. bench press: (i know...can you believe it)...3 x 10....same as squat.
4. chins: 25 total
5. 100 situps
6. mobility









CrossFitters

Strength (Week 6):
1) Back squat: 70%x6, 80%x6, 90%x3, 95%x2
2) Front squat: 65%x5, 75%x4, 80%x4x2 sets.

Work Capacity:
1) Complete 6 rounds for time of:
-5x muscle ups
-10x toes to bar
-15x KB swing (53#/35#)

Core:
4 rounds: 8x reverse hyper (AHAP), 15x handstand shoulder taps



Comments (0)

Sunday January 5 2014
fuel the body!!!
CrossFitters and olympic lifters!!

Rest Day



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Saturday January 4 2014
sage driving thru jerk!!
saturday:

1. snatch: work up to a heavy single
2. cj: work up to a heavy cj.



CrossFitters

Perform the Olympic lifting WOD above, then:

Work Capacity;
1) "TK". Complete as many rounds as possible in 20 minutes of:
8x strict pull ups
8x box jump (36in)
12x KB swing (32kg)



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Friday January 3 2014
drive thru the jerk
weightlifters and cross fitters

Rest Day



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Thursday January 2 2014
show me the arm pits
1. clean and jerk: work up to 70%x1+2x4
2. clean pulls: 85%x3, 90%x3x2
3. back squats: 65%x3, 70%x3, 75%x3
4. glute ham back extensions: 10, 10, 10
5. 100 sit ups.





CrossFitters

Strength:
1) 1x push press + 1x push jerk + 1x split jerk: Spend 15 minutes working up to a max for the day. Once you have hit failure at the push press, eliminate it and move on to 1x push jerk + 1x split jerk. Once you hit failure at push jerk, eliminate it and continue on to a 1 RM split jerk.

Work Capacity:
1) Complete the following for time:
Row 1,000m
25x toes to bar
25m front rack walking lunge (135#/95#)
Row 500m
25x toes to bar
25x front rack walking lunge (135#/95#)

Conditioning:
6 rounds - Every 2 minutes, perform:
-200m sprint



Comments (0)

Wednesday January 1 2014
happy new year!!
wednesday: HAPPY NEW YEAR!!

ENJOY THE BOWL GAMES

CrossFitters

Strength:
1) Back squat:65%x6, 80%x6, 90%x3, 95%x2
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) Complete AMRAP in 12 minutes of:
-Row 2,000m
-hang clean (205#/135#)
*The 2,000m row is a buy in. The remainder of the 12 minutes is accumulating as many hang cleans as possible.

Core:
1) Max duration weighted plank hold (45#/25#)



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