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WOD Archive - June 2014

Monday June 30 2014
PASSION!!!
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 pp+snatch balance with no dip. 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 squat snatch + 2x overhead squat: 10 sets - Every 60 seconds, perform 1+2. Start at 50% and increase the weight each round.
2) Snatch push press: 5 sets x 5 reps. Work up to a 5 RM.
3) Max rep deficit HSPU (8”/4”), rest 3 minutes, max rep strict HSPU, rest 3 minutes, max rep kipping HSPU.
WOD: Complete 3 rounds for time of:
-Row 500m
-21x burpees over rower
Core:
1) For time: 50x Medball GHD sit ups (20#/14#)
2) Good morning: 6 sets x 3 reps



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Sunday June 29 2014
great group of trainers and the champ!!
sunday:

rest day!!

CrossFitters

Rest Day



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Saturday June 28 2014
should be in all gyms!!
saturday:

1. snatch: work up to 80%x1x5

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

CrossFitters

Olympic lifting WOD or active recovery (bike, swim, run, surf, etc)



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Friday June 27 2014
crossfit mayhem!!!
friday:

rest day!!

CrossFitters

Strength:
1) Push jerk: 7 rounds - Every 2 minutes, 3x push jerk. Increase the load each round.
2) Rope climb, legless: Complete AMRAP in 5 minutes.
Rest 3 minutes, then:
3) Thruster: Complete AMRAP in 3 minutes.

WOD: With a partner, complete as many rounds as possible in 15 minutes of:
-5x front squat (225#/155#)
-10x handstand push up
-15x wallball (20#/14#)
*Only 1 person can be working at a time, and you must complete 1 complete round before switch.

Core:
1) Intense stretch, myofascial release



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Thursday June 26 2014
oh yes....its paleo!!!
thursday


1. back squat: 10 sets of 3 reps at 82%

2. front squat: 3 sets x 3 reps at 60%

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Sumo deadlift - Work up to a heavy single, then:
2) 10 rounds - EMOM, perform:
-2x sumo deadlift (70% 1 RM) + 2x max distance broad jump

WOD: Complete 3 rounds for time of:
-10m overhead walking lunge (135#/95#)
-20x chest to bar pull ups
-50x double unders

Conditioning:
1) Row 5,000m for time



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Wednesday June 25 2014
love my ride!!
wed.

1. bar ski clean: 3 from mid thigh, work up to 65% x 3 x 2 sets. 70% x 3 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 behind neck: 1, 1, 1, 1, 1 go as heavy as you can.

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

5. 100 sit ups.

CrossFitters

Strength:
1) Pause front squat - In 12 minutes, work up to a max for the day.
2) 16 minutes - EMOM, perform:
-Odd minute = 1x snatch balance (increase weight each round so last rep is a 1RM)
-Even minute = 30m prowler push (AHAP)
3) 1x max rep unbroken chest to bar pull ups

WOD: Complete the following for time:
-Run 800m
-20x hang squat snatch (135#/95#)
-Run 800m

Core:
1) For time: 400m farmers walk (Body weight)
*Farmers walk = load barbell with your BW and walk 400m with the bar on your back.



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Tuesday June 24 2014
53 kg lifter from nor cal!! legit!
tuesday:

1. front squat: 10 sets of 3 reps at 82%

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) Power clean + hang squat clean + jerk: 10 rounds - every 60 seconds perform 1+1+1. Work up to a max for the day.
2) halting clean deadlifts from 2" deficit: 5 sets x 3 reps. Start at 100% 1 RM clean and go up by feel, making sure positions are hit perfectly.
WOD: Complete the following for time:
-25 foot handstand walk
-50x pull ups
-25 foot handstand walk
-50x box jump (24in/20in)
-25 foot handstand walk
-50x toes to bar
-25 foot handstand walk

Conditioning:
1) 8 rounds - Every 3 minutes, perform:
-1x max height box jump + 200m sprint



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Monday June 23 2014
i love this pix!!
monday:

1. bar ski snatch: 3 from mid thigh, work up to 65% x 3 x 2 sets. 70% x 3 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 + 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) 2x halting snatch deadlift (1”above knee) + 1x squat snatch: 10 rounds - Every 90 seconds, perform 2+1. Increase the weight each round so the 10th set is a max for the day.
2) Weighted step ups (20-24in) - 5 sets x 5 reps (each leg). Work up to a 5 RM and barbell is placed in the back rack position.
3) For time: 30x weighed pistols, alternating (35#/26#)

WOD: Complete 10 rounds for time of:
-3x front squat (225#/155#)
-40m suicide sprint (10m x 4)
*Front squats must be taken from the deck

Core:
1) Tabata GHD sit ups
*Rest 2 minutes
2) Tabata back extensions



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Sunday June 22 2014
dorm is finished!!
sunday:

rest day!!

CrossFitters

Rest Day



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Saturday June 21 2014
ole coach b getting a pedicure!!
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single

CrossFitters

Oly WOD or active recovery



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Friday June 20 2014
the champ!!!
friday:

rest day

CrossFitters

Strength:
1) Push press + push jerk + split jerk - 10 rounds, every 90 seconds, perform 1+1+1. Work up to a max for the day.
2) For time: 100m seated sled pull (Heavy. Weight will be dictated by surface). For these, you will connect a sled to a rope, and pull the sled towards you in the seated position. Break up the distance as your rope length dictates, but perform 100m total for time.
WOD: Complete the following for time:
-100x double unders
-100x KB swing (70#/53#)
-100x double unders
-100x pull ups
Core: Intense stretching session and myofascial release



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Thursday June 19 2014
norbert doing split clean!
thursday:

1. back squat: 10 sets of 3 reps at 80%

2. front squat: 4 sets x 3 reps at 70%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Bear complex - Work up to a max in 4 sets.
2) 6 rounds - EMOM, perform:
-5x muscle ups
WOD: Complete 5 rounds for time of:
-2x rope climb
-sprint 100m
-8x deadlift (275#/205#)
-sprint 100m
Conditioning:
1) 10 rounds - 60 second max effort AirDyne, 60 seconds rest



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Wednesday June 18 2014
proper squat!!
wednesday:

1. 2 pos cleans: 1 from mid thigh, 1 from floor. work up to 70% x1+1 x 2 sets. 75% 1+1 x 3 sets.

2. clean pulls standing on 2" block: work up to 90%x3, 95%x3, 100%x3 on last rep take 10 sec to lower to floor.

3. power jerk +jerk: work on dip and drive. 1+1 x 5 sets, your select the weight.

4. good mornings to a 45 degree angle only: 3 x 10 use light weight but build up.

5. 100 sit ups.

CrossFitters

Strength:
1) Front squat - Work up to a max double for the day.
2) 14 rounds - EMOM, perform:
-Odd minute = Overhead squat (60-90kg/40-70kg)
-Even minute = 7-10x handstand push up
WOD: In 10 minutes, perform:
-2,000m row
-Max rep GHD sit ups
Core:
1) 3 rounds, not timed:
-10x 1-arm DB bent over row, each arm (AHAP)
-Max rep banded push up (red band)
2) 50x glute ham raises (Use light weight if you are able to)



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Tuesday June 17 2014
no suit, no belt, no wraps = a no, no, no squat by the champ!
tuesday:

1. front squat: 10 sets of 3 reps at 80%

2. back squat: 5 sets x 3 reps at 70%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

1) Touch and go squat clean - 10 rounds, every 90 seconds, perform 3 reps. Work up to a max triple for the day.
2) 4” Deficit clean deadlift - 5 sets x 5 reps. Start at 90% of your 1 RM clean and increase the load each round.
WOD: For time:
-30x wallball (20#/14#)
-20x DB snatch (70#/53#)
-10x squat clean (205#/155#)
-20x DB snatch (20#/14#)
-30x wallball (20#/14#)
*Rest 5 minutes, then repeat. Goal is to keep your second time within 30 seconds of your first.
Conditioning:
1) 3 rounds, every 6 minutes, perform -
-Row 500m
-Run 400m




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Monday June 16 2014
start em young!!
monday:

1. 2 pos snatch: 1 from mid thigh, 1 from floor. work up to 65% x 1+1 x 2 sets. 70% x 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

1) 3x hang snatch - 10 rounds - Every 90 seconds, perform 3x hang snatch. Increase the load each round so the 10th set is a max for the day.
2) Box squat - 12 rounds, Every 60 seconds, perform:
-2x box squat (70% 1 RM)
*Box should be set up so that your bottom position is at parallel. If you have access to bands, decrease the weight and add band resistance so the load is hard, but doable for the 12 rounds.
3) For time - 50m handstand walk
WOD: Complete 10-9-8-7...1 reps of:
-Power snatch (60kg/40kg)
-Ring dip
Core: 3 rounds, not for time:
-10x strict toes to bar
-60 second farmers carry (70#/53#)
-8x good morning (AHAP)



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Sunday June 15 2014
i told you to take a rest day!!!
rest day!!

CrossFitters

Rest day/Active recovery



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Saturday June 14 2014
nd grotto!!
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single

CrossFitters

Olympic lifting WOD or rest day



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Friday June 13 2014
golden dome!!
friday:

rest day!!

CrossFitters

Strength:
1) Bench press - Work up to a 1 RM
2) For time: 30x burpee box jump overs (30in/24in)…This is all about intensity, don’t game it!

WOD: With a partner, complete the following for time:
100x wallball (20#/14#)
200m run with medicine ball
100x sandbag cleans (60#/40#)
200m run with sandbag
100x weighted sit ups (45#/25#)
200m run with bumper plate
*Kicker = Medicine ball, sandbag and bumper plate are never allowed to hit the deck until you return from the run and move on to the next exercise. If you have a failed rep and it touches the group, immediately perform a 10 burpee penalty.

Durability: Myofascial release and intense stretching



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Thursday June 12 2014
great gym in so bend, indiana
thursday:

1. back squat: 10 sets of 3 reps at 78%

2. front squat: 5 sets x 3 reps at 70%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) 1x power snatch + 1x snatch balance (no dip) - 10 rounds, every 60 seconds, perform 1x power snatch + 1x snatch balance (no dip). Increase the weight each round so the last set is a max for the day. If you must add a dip to the snatch balance to keep climbing up in weight, feel free to do so around set 5-6.
2) Deadlift - Work up to a 1 RM.

WOD: Complete 6 rounds for time of:
15m sled drag (heavy)
15m backwards sled drag
250m row
*Surface will dictate the weight. The sled should be difficult to move but not impossible.

Conditioning: 10 minute AirDyne test for max calories




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Wednesday June 11 2014
i love nd!!
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 2" block: work up to 90%x3x2, 95%x3. on last rep take 10 sec to lower to floor.

3. power jerk +jerk: work on dip and drive. 1+1 x 5 sets, your select the weight.

4. good mornings to a 45 degree angle only: 3 x 10 use light weight but build up.

5. 100 sit ups.

CrossFitters

Strength:
1) Pause front squat - Work up to a 1 RM (3 second pause in bottom position).
2) 12 minutes - EMOM, perform:
-Odd minute = 5x Overhead squat (AHAP…should be around 70-80% 1 RM snatch)
-Even minute = 12m handstand walk

WOD: Complete the following for time:
20x deadball to shoulder (60kg/40kg)
40x thruster (95#/65#)
60x toes to bar

Core:
1) 50x banded good morning
2) 50x super mans




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Tuesday June 10 2014
love this place
tuesday:

1. front squat: 10 sets of 3 reps at 78%

2. back squat: 5 sets x 3 reps at 70%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Squat clean + jerk - 10 rounds, every 90 seconds, perform 1x squat clean + 1x jerk. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Push press - Work up to a 1 RM.

WOD: Complete 21-15-9 reps for time:
Buy in = 40x unbroken double unders
Deadlift (275#/205#)
Burpees over barbell
Buy out = 40x unbroken double unders

Conditioning: 4 rounds - Every 5 minutes, complete 1x1000m row.



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Monday June 9 2014
awesome sequence of photo\'s
monday:

1. 3 pos snatch: 1 from high hang, 1 from mid thigh, 1 from floor. work up to 55% x 1+1+1 x 2 sets. 60% x 1+1+1 x 3 sets.

2. snatch pulls standing on a 2" block : work up to 90%x3x2, 95%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) Squat snatch - 10 rounds, every 60 seconds, perform 1x Squat snatch. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Back squat - Work up to a 1 RM.
3) For time: 20x strict HSPU + 20x handstand push up

WOD: Complete the following for time:
50x power clean (135#/95#)
*Kicker = EMOM, stop what you are doing and perform 2x box jump (30in/24in)

Core: 3 rounds, not timed: 20x medball GHD sit up, 12x reverse hypers (Heavy)




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Sunday June 8 2014
big wednesdays at mikes gym
sunday:

rest day!!

CrossFitters

Active recovery/rest day



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Saturday June 7 2014
these 2 are keepers for sure!!
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single

CrossFitters

Oly WOD or rest day



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Friday June 6 2014
beer time!!
friday:

rest day

CrossFitters

Strength:
1) Bench press - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
2) Rope climb, legless: For as long as possible, every 30 seconds, perform 1x rope climb, legless (15ft). If you fail before 10 reps, continue until you have completed 10 rope climbs total.
3) 5 minutes of max distance handstand walk

WOD: Complete the following for time:
15x overhead squat (225#/155#)
20x deadlift (315#/225#)
30m handstand walk

Durability: Myofascial release and intense stretching!



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Thursday June 5 2014
kill cliff rocks the house!!
thursday:

1. cj: (65%x3, 70%x2, 75%x1, 70%x3, 75%x1, 80%x1, 75%x3, 80%x1, 85%x1)

2. snatch: 70%x2x5

3. fs: med to heavy single.

4. back and abs

CrossFitters

Strength:
1) Thruster - Establish a 1 RM.
2) For time: 30x thruster @ 60% 1 RM.
3) Deadlift - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.

WOD: Complete 4 rounds for time of:
6x wall climbs
8x snatch (95#/65#)
10x box jump (30in/24in)
Cash out = 100m sled pull (Heavy)

Conditioning:
1) 30 minute run, row, bike, swim. If you are feeling good, push it, if not then easy pace.



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Wednesday June 4 2014
this stuff is legit for sure!!
wednesday:

1. pwr snatch+snatch balance with no dip+ ohs:1+ 2+2 x 80% of best pwr sn x 5 sets.

2. pwr cln+pj+jerk: x 80% of best pwr cln x 5 sets

3. back ext with weight x 10 reps x 3 sets

4. 100 ab mat sit ups with weight.

CrossFitters

Strength:
1) Front squat - Work up to a 5 RM.
2) 16 minutes - EMOM, perform:
-Odd minute = 30 second all out on AirDyne or row
-Even minute = 10x pistols, alternating (Make them weighted if you can)

WOD: Complete as many rounds as possible in 8 minutes of:
10x 2-arm DB clean (50#/30#)
20m farmers carry (50#/30#)
10x DB thrusters (50#/30#)
20m farmers carry (50#/30#)

Core: Tabata GHD sit ups, rest 2 minutes, Tabata back extensions



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Tuesday June 3 2014
start em young!! my grandson mikey!!
tuesday:

1. fs: heavy single

2. snatch: (65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1)

3. cj: 80%x1x3

4. fs: heavy single

5. core work.

CrossFitters

Strength:
1) Hang squat clean - 10 rounds, every 90 seconds, perform 3x hang squat clean. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Push Press - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
WOD: Complete the following for time:
Row 500m
40x chest to bar pull ups
Row 500m
30x toes to bar
Row 500m
20x muscle ups
Conditioning: 4 rounds - Every 3 minutes, perform 1x400m sprint.



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Monday June 2 2014
so calif regionals!! legit!
4th week of this cycle

monday:

1. snatch: 80%x1x5
2. cj: 80%x1x5
3. good mornings with weight. 3 x 8

CrossFitters

Strength:
1) Hang squat snatch - 10 rounds, every 90 seconds, perform 3x hang squat snatch. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Power snatch - 10 rounds, every 30 seconds, 3x power snatch (135#-185#/95#-125#)
3) Back Squat - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
WOD: Complete 10-9-8…1 reps for time of:
Front squat (155#/115#)
Handstand push up
*Buy in and buy out = 75x double unders
Core:
1) 3 rounds, not timed: Max rep strict pull up, superset with max rep strict ring dip
2) 50x Glute ham raises



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Sunday June 1 2014
slam bell for geezers!!
sunday:

rest day!!

CrossFitters

Rest day/active recovery. Get outside and play a sport - swim, paddle board, surf, mountain bike, etc.



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