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WOD Archive - July 2014

Thursday July 31 2014
starting position
thursday:

rest day



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Wednesday July 30 2014
momma and pull ups!
wednesday:

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

2. snatch: 80%x1x5

3. cln and jerk: 85%x1x5

4. back ext: 3 x 10 use weight.



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Tuesday July 29 2014
thanks reebok!!
tuesday:

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

2. clean and jerk: work up to 80%x1x5

3. 100 sit ups



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Monday July 28 2014
one of my favorite tees
monday:

1. SNATCH: work up to 80%x1x2, 85%x1x2, 80%x1x2

2. snatch pulls: work up to 90%x3, 95%x2, 100%x2

3.snatch balance: work to a heavy single in 5 sets of less.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.



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Sunday July 27 2014
view from mikes gym!!
sunday:

rest day

CrossFitters

Rest day



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Saturday July 26 2014
mikey loves weightlifting!
saturday:

1. snatch: max for the day

2. clean and jerk: max for the day

CrossFitters

Conditioning:
1) 6 rounds:
-800m sprint
-equal rest
WOD: Oly work or 3 rounds for time of:
-7x muscle up
-14x power clean (175#/120#)
-21x burpees



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Friday July 25 2014
serenity at mikes gym
friday:

rest day!!!

CrossFitters

Strength:
1: Deadlift - Work up to a 5 RM, then back it down for 8x1, every 30 seconds @ 60-70% and use bands or chains if you have access to them.
2: Push press: 5 sets x 3 reps. Increase the weight each round.
3: AMRAP 5 minutes: Handstand push up.
WOD: Complete 25-20-15-10-5 reps of:
-Wallball (30#/20#)
-Power snatch (95#/65#)
*If you want to make it a partner WOD, double the reps.
Core:
1: Reverse hyper or weighed back extension: 3x12 (AHAP)



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Thursday July 24 2014
mikey watching wt. lifting!!
thursday:

1. back squat: 3 sets of 1 reps at 93%

2. front squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1: 3x snatch + 2x snatch pull: 75%x 2 sets, 80%x3 sets.
2: Power clean + hang squat clean + clean: 70%x 2 sets, 75%x 3 sets.
WOD: Complete 4 rounds for time of:
-4x rope climb (15ft)
-50’ front rack walking lunge (165#/115#)
Conditioning:
1: 3 rounds - Every 10 minutes, complete:
-1 mile sprint
*Optional: On the 3rd sprint, take a sandbag with you!



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Wednesday July 23 2014
good ole days!
wednesday:

1. barski cleans: 70%x3 (mid thigh) x 5 sets

2. clean pulls standing on a 2" block : work up to 100%x3x3. on last rep lower the wt in 10 sec.

3. rack jerks: work heavy but you choose weight.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

CrossFitters

Strength:
1: Front squat: 75%x10 sets x 3 reps.
2: 15 minutes - EMOM, perform:
-Minute 1 = 7x overhead squat (Medium weight)
-Minute 2 = 5-7x strict or weighted muscle up
-Minute 3 = 10x medball GHD situps
WOD: Complete the following for time:
-Double unders:100-80-60-40-20
-1-arm DB snatch, alternating: 10-8-6-4-2 (100#/70#)
Core:
-L-Sit practice
-Front rack Sotts press: 3x8 (you choose the weight)



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Tuesday July 22 2014
get comfortable here!
tuesday:

1. front squat: 3 sets of 1 reps at 93%

2. back squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1: 3 position clean (1x floor, 1x below knee, 1x above knee): 75%x2 sets, 80%x3 sets.
2: Front rack walking lunge: 20m RM (Go as heavy as possible for 20m without putting the bar down)
3: Good morning: 6 sets x 3 reps. Increase weight by feel.
4: 7 rounds:
-6x chest to bar pull ups
-60 seconds rest
WOD: Complete 5 rounds for time of:
-10x power clean (135#/95#)
-10x burpees
Conditioning:
1: 5 rounds:
-Row 300m
-1 minute rest



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Monday July 21 2014
booth coaches at the games
monday:

1. bar ski snatch: 70%x3 from mid thigh. x 5 sets

2. snatch pulls standing on a 2" block : work up to 95%x3 100%x3x2. on last rep lower the wt in 10 sec.

3. snatch pp+snatch balance with no dip+ snatch overhead squat. 1+1+1 x 5 sets. work heavy but you choose weight.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

CrossFitters
Strength:
1: Power snatch + hang squat snatch + Snatch: 70%x 1 set, 75%x 3 sets, 70%x1 set.
2: 1x max rep touch and go snatch (175#/115#). Only ok to rest overhead.
3: Snatch balance (no dip) + snatch balance: Work up to a max. Once you fail with no dip, then continue increasing the weight and perform 1x snatch balance.
4: Back squat: 78%x10 sets x 3 reps.
WOD: Complete 21-15-9 reps of:
-Thrusters (135#/95#)
-Bar muscle ups
Accessory work:
1: 6 minute AMRAP:
-Handstand walk (distance)
*each time you fall, perform 10x toes to bar



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Sunday July 20 2014
lets work out!!
sunday:

rest day!!

CrossFitters

Rest Day



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Saturday July 19 2014
down and finish!!!
saturday:

1. snatch waves: 50%x3, 55%x2., 60%x1, 55%x2, 60%x1, 65%x1, 70%x1, 65%x1, 70%x1, 75%x1.

2. clean and jerk waves: 60%x1, 55%x2, 60%x1, 65%x1, 70%x1, 65%x1, 70%x1, 75%x1.

3. 100 sit ups

CrossFitters

Conditioning:
1) 5 rounds:
-800m sprint
-equal rest
WOD: Tabata Mash up - 8 rounds:
-Stone shoulder (You choose the weight)
-Ski erg for calories
*1 rounds = :20x stone + 10 seconds rest, then :20x ski + 10 seconds rest
Accessory work: 7 rounds:
-6x chest to bar pull ups
-50 seconds rest



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Friday July 18 2014
start em young!!
friday:

rest day

CrossFitters

Strength:
1: Perform 5-4-3-2-1 reps of:
-Deadlift (Increase weight each round) + 5x box jump (max height)
-60 seconds rest between sets. This rest between sets will allow you to load the bar. The box jump reps stay consistent at 2, and only the deadlifts descend in reps, but increase in weight.
2: Strict press: Work up to a 3 RM, then 2 sets x 10 reps.
3: For time: 400m farmers carry (70#/53#)
WOD: In teams of 3, complete the following for time:
-50x front squat (175#/125#)
-75x box jump (24in/20in)
-100x pull ups
-75x box jump (24in/20in)
-50x front squat (175#/125#)
*Only 1 athlete works at a time
Core:
1) Reverse hyper or weighed back extension: 3x12 (AHAP)



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Thursday July 17 2014
xfit milford!!
thursday:

1. back squat: 4 sets of 2 reps at 90%

2. front squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1: Snatch: 70%x2 x 3 reps, 75%x4 x 3 reps.
2: Power clean + hang squat clean + clean: 65%x2 sets, 70%x 3 sets.
WOD: Complete the following for time:
-30x burpee box jump (24in/20in)
-400m run
-15x power snatch (135#/95#)
-800m run
-15x power snatch (135#/95#)
-400m run
-30x burpee box jump (24in/20in)
Conditioning:
1: 6 rounds:
-40 second all out row
-20 seconds rest




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Wednesday July 16 2014
love kill cliff and perfect bars!!
wednesday:

1. 2pos cleans: 1 from mid thigh, 1 from floor. work up to 70% x 1+1 x 2 sets. 75% x 1+1 x 3 sets.

2. clean pulls standing on a 2" block : work up to 95%x3 100%x3x2. on last rep lower the wt in 10 sec.

3. rack jerks: work heavy but you choose weight.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

Crossfitters

1: Front squat: 75%x10 sets x 3 reps.
2: 10 minutes - EMOM, perform:
-Odd minute = 2-4x bar muscle up
-Even minute = 10x pistols, alternating (weighted if possible)
WOD: Complete 4 rounds for time:
-Row 500m
-25m overhead walking lunge (165#/115#)
-Rest 4 minutes
Accessory work: 3 rounds, not timed:
-8x RDL (AHAP)
-60 seconds of free standing HS practice




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Tuesday July 15 2014
wowzer....she can jerk!
tuesday:

1. front squat: 4 sets of 2 reps at 90%

2. back squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1: 3 position clean (1x floor, 1x below knee, 1x above knee): 70%x2 sets, 75%x4 sets.
2: Rack jerk: Work up to a 3 RM
3: 7 rounds:
-6x chest to bar pull ups
-60 seconds rest
WOD: Complete 5 rounds for time of:
-7x muscle ups
-11x thrusters (155#/105#)
Conditioning: 3 rounds:
-1 minute to complete: 100 yard sprint (50x2)
-2 minutes to complete: 200 yard sprint (100x2)
-3 minutes to complete: 300 yard sprint (50x2 + 100x2)




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Monday July 14 2014
watching uncle beau
monday:

1. 2pos snatch: 1 from mid thigh, 1 from floor. work up to 70% x 1+1 x 2 sets. 75% x 1+1 x 3 sets.

2. snatch pulls standing on a 2" block : work up to 95%x3 100%x3x2. on last rep lower the wt in 10 sec.

3. snatch pp+snatch balance with no dip+ snatch overhead squat. 1+1+1 x 5 sets. work heavy but you choose weight.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.







CrossFitters

Strength:
1: Power snatch + hang squat snatch + Snatch: 65%x2 sets, 70%x 3 sets.
2: Snatch Balance: Work up to a 3 RM.
3: Back squat: 75%x10 sets x 3 reps.
WOD: Complete 3 rounds for time of:
-15x Overhead squat (135#/95#)
-30x GHDSU
-45x KB swing (53#/35#)
Accessory work:
1: 10x strict deficit HSPU
2: 15x kipping deficit HSPU
3: 20x strict HSPU
*Rest as needed between sets. If 10,15,20 is easy for you, then go for max reps.



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Sunday July 13 2014
the dudes!!
sunday:

rest day

CrossFitters

Rest day



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Saturday July 12 2014
nice jerk!!
saturday:

1. snatch: work up to a heavy single in less than 8 sets

2. cln and jerk: same as snatch;

CrossFitters

Oly WOD or active recovery. Get outside and play a sport...surf, mountain bike, paddle board, kayak, etc.



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Friday July 11 2014
jerking position
friday:

rest day

CrossFitters

Strength:
1) Bench press - Work up to a 3 RM.
2) 1 round:
-Max rep bench press (95#/65#), then immediately:
-Max rep chest to bar pull ups
3) 5 minutes: Max rep freestanding HSPU
WOD: In teams of 3, perform the following for time:
-Row 3,000m
-250x double unders
-150x box jump overs (24in/20in)
-400m sled drag (3x 45# plates/2x 45# plates)
Core: Intense stretch/myofascial release



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Thursday July 10 2014
add plates pacha!!
thursday:

1. back squat: 6 sets of 3 reps at 88%

2. front squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Overhead squat - Work up to a 1 RM.
2) Bulgarian split squat - 4 sets x 8 reps. AHAP with DB or KB. If those feel easy, then place a barbell on your back and increase the weight by feel.
WOD: Complete 3 rounds of:
-Run 400m
-20x DB snatch, alternating (70#/50#)
-20x ring dips
-Run 400m
*Rest 2 minutes
Conditioning:
1) 10 rounds - Every 2 minutes, perform:
-Row 300m all out



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Wednesday July 9 2014
family wo day!
wednesday

1. 3 pos cleans: 1 from high hang, 1 from mid thigh, 1 from floor. work up to 60% x 1+1+1 x 2 sets. 65% x 1+1+1 x 3 sets.

2. clean pulls standing on a 2" block : work up to 90%x3, 95%x3 100%x3. on last rep lower the wt in 10 sec.

3.rack jerks bnk: heavy single

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

CrossFitters
Strength:
1) 1 and 1/4 front squat: Work up to a max for the day in 10 reps or less.
2) 14 minutes - EMOM, perform:
-Odd minute = 10m front rack walking lunge (You choose the weight)
-Even minute = 1x legless rope climb + 1x rope climb
3) For time: 400m buddy carry
WOD: For as long as possible, EMOM, perform:
-7x thruster (75#/55#)
-7x pull up
-7x burpee
Core:
1) Romanian deadlift (RDL) - 3x8 (AHAP)
2) 50x evil wheels



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Tuesday July 8 2014
momma still has it!!
tuesday:

1. front squat: 6 sets of 3 reps at 88%

2. back squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) 3x squat clean + 1x split jerk: 10 rounds - every 2 minutes, perform 3+1. Work up to a max for the day.
2) Halting clean deadlift (1” above knee) - 5 sets x 3 reps. Work up to 120-130% 1 RM clean. Perform a negative going down after the 3rd rep of each set.
WOD: Complete 4 rounds for time:
-30x overhead squat (75#/55#)
-200m sprint
-10m handstand walk
Conditioning:
1) 1 round:
-800m sprint
-400m sprint
-400m sprint
-200m sprint
*Rest as needed between sprints.




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Monday July 7 2014
mikey snatch!!
monday:

1. 3 pos snatch: 1 from high hang, 1 from mid thigh, 1 from floor. work up to 60% x 1+1+1 x 2 sets. 65% x 1+1+1 x 3 sets.

2. snatch pulls standing on a 2" block : work up to 90%x3, 95%x3 100%x3. on last rep lower the wt in 10 sec.

3. snatch pp+snatch balance with no dip+ snatch overhead squat. 1+1+1 x 5 sets. work heavy but you choose weight.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

CrossFitters

Strength:
1) Touch and go snatch - 6 rounds, every 90 seconds, perform 5x TnG snatches. Choose a weight that is hard but doable and stick with it across the 6 sets.
2) Back squat - 10 sets x 3 reps @ 80% 1 RM.
3) For time: 50x handstand push up
WOD: Complete the following for time:
-Row 1,500m
-150x wallball
Core:
1) 3 rounds, not timed:
-5x strict toes to bar with negative going down
-10x glute ham raises
-60 second farmers carry (70#/53#)



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Sunday July 6 2014
geezer bike....may get one in the future!!
sunday:

rest day!!

CrossFitters

Rest day



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Saturday July 5 2014
the challenge has been completed!!
saturday:

1. snatch: max for day
2. cj: max for day

CrossFitters

Oly WOD or active recovery



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Friday July 4 2014
yahoo!!!
friday:

celebrate the 4th of july!!! my family is here!!! first time in A VERY LONG TIME.....ALL MY CHILDREN WILL BE HOME WITH THEIR KIDS!!!

YAY!!

CrossFitters
Strength:
1) Power snatch: 10 rounds - Every 30 seconds, perform:
-3x power snatch (70-100kg/45-70kg)
2) Sotts press - Work up to a 3 RM.
*Sotts press = While at the bottom of an overhead squat perform 3x strict press behind the neck with a snatch grip.
3) For time: 70x knees to elbow
WOD: In groups of 3, complete the following for time:
-400m barbell run (135#/95#)
-40x power clean (135#/95#)
-400m barbell run (135#/95#)
-40x front squat (135#/95#)
-400m barbell run (135#/95#)
-40x push jerk (135#/95#)
*Barbell is not allowed to touch the ground. Any time it does, the whole team must immediately perform 10 burpees.
Core: Intense stretch/myofascial release



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Thursday July 3 2014
what can i say!!
thursday:

1. back squat: 10 sets of 3 reps at 85% (ass kicker!)

2. front squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. box jumps x 25

4. 100 sit ups

CrossFitters

Strength:
1) 12x deadlift + 9x power clean + 6x front squat + 3x push jerk - Warm up, then exactly 3 sets to work up to a max for the day. No putting the bar down between reps or exercises…the reps must be done in a row. Rest as needed between sets.
2) Weighted pull up: 10 rounds - EMOM, perform:
-3x weighted pull up (AHAP)
WOD: Complete 3 rounds of:
-10x thruster (135#/95#)
-20x chest to bar pull ups
-30x hand release push ups
-40x double unders
*Rest 3 minutes between rounds
Conditioning:
1) Complete 4 rounds of:
-Row 1,000m
-3 minutes rest



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Wednesday July 2 2014
great buddy and friend!!
wednesday:

1. cleans: work up to 80%x1x2, 85%x1x2, 80%x1x2

2. clean pulls: work up to 90%x3, 95%x2, 100%x2

3. pj+jerk bnk. 1+1 x 5 sets. work heavy but you choose weight.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

CrossFitters

Strength:
1) 1x pause front squat + 1x front squat - Work up to a max for the day in 10 sets or less
2) 12 minutes - EMOM, perform:
-Odd minute = 3x box jump (40in/30in)
-Even minute = max rep unbroken muscle up
3) For time: 40x burpee box jump (24in/20in)
WOD:
-Run 400m
-Complete 21-15-9-15-21 reps of: KB swing (70#/53#), Pull up
-Run 400m
Core:
1) Establish a max effort L-Sit
2) Establish a max effort weighted plank (90#/45#)



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Tuesday July 1 2014
dorm is now finished!!
tuesday:

1. front squat: 10 sets of 3 reps at 85% (ass kicker!)

2. back squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Clean ladder: EMOM - Perform 3x clean. Weight starts at 135# and increases 20# each round.
2) Shoulder to overhead - Establish a 20 rep max.
WOD: In 10 minutes, complete the following:
-Run 1600m
-Max rep overhead squat (95#/65#)
Conditioning:
1) AirDyne or rower: 20 rounds - 30 seconds max effort, 30 seconds rest



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