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WOD Archive - May 2014

Saturday May 31 2014
coaching coaches!!
saturday:

1. snatch: work up to 80%x1x5

2. clean and jerk: work up to 80%x1+1x5

3. front squat: work up to a heavy single in less than 5 reps

CrossFitters

Olympic lifting WOD or rest day



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Friday May 30 2014
enjoy kill cliff!!
friday:

rest day!!

CrossFitters

Strength:
1) 10 minutes of skill work: triple unders, HSPU, handstand walk, bar muscle up, etc.
1) Bench press - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
2) 70x toes to bar for time

WOD: Complete 3 rounds for time of:
60x double unders
30x wallball (20#/14#)
15x power snatch (115#/85#)

Durability: Myofascial release, ice bath or swim session



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Thursday May 29 2014
cammo tanks for ladies!!
thursday:

1. back squat: 10 sets of 3 reps at 75%

2. front squat: 5 sets x 3 reps at 65%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Box jump - Establish a 1 RM.
2) Deadlift - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.

WOD: Complete the following for time:
Row 1,000m
50x back squat (225#/155#)
30x shoulder to overhead (135#/95#)

Conditioning: 10 rounds - Every 60 seconds, perform 1x 20m prowler sprint (Heavy).



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Wednesday May 28 2014
my strength coach at nd!!
wednesday

1. barski cleans: 3 from mid thigh, 1 from floor. work up to 60% x3 x 5 sets.

2. clean pulls: work up to 95%x3x2, 100%x3

3. rack jerks behind neck. work up to a heavy single in less than 10 min.

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 15 minutes.
2) 10 minutes - EMOM, perform:
-2x squat clean (205#/135#) + 1x rope climb, legless

WOD: Complete the following for time:
60x wallball (20#/14#)
50x pull ups
40x box jump overs (24in/20in)
30x ring dips
20x HSPU
10x muscle up

Core:
1) 3x Clean halting deadlifts - Pause 5 seconds @ the following positions: 1” off the ground, below the knee, mid thigh, top, mid thigh, below the knee, 1” off the ground. Rest as needed between rounds and should take up to 90-100% of 1 RM clean.



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Tuesday May 27 2014
nd buddies at flab competition
tuesday:

1. front squat: 10 sets of 3 reps at 75%

2. back squat: 5 sets x 3 reps at 65%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) 2x squat clean + 2x push jerk- 10 rounds, every 90 seconds, perform 2x squat clean + 2x push 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 - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.

Work Capacity: Complete 10 rounds for time of:
5x Curtis P’s (95#/65#)
7x box jump (30in/24in)
9x chest to bar pull ups
*Curtis P = 1x hang squat clean + lunge right leg + lunge left leg + push press = 1 rep.

Conditioning:
1) 3 rounds - Row 60 calories, 2 minutes rest.




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Monday May 26 2014
start em young!! btw...HAPPY B\'DAY BROCK! AND... BOSS HOSS!!! AND.....T\'MAC!!
monday

1. BARSKI hang mid thigh snatch: 3 from mid thigh....work up to 65% and do 6 sets of 3.

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

3. snatch push press: 5 x 5

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 rounds, every 60 seconds, perform 1x squat snatch + 2x overhead squat. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Back squat - 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
3) For time: 20x wall climbs
Work Capacity: Complete 21-15-9 reps for time of:
Deadlift (225#/155#)
Burpees with jump over barbell
Perform a 200m shuttle sprint between each couple (4x50m).
Core:
1) 3 rounds, not for time: 20x weighted sit up (45#/35#), 20x banded hip extensions.



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Sunday May 25 2014
elbows high and outside as going under bar keeps bar close.
sunday:

rest day

CrossFitters

Rest Day



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Saturday May 24 2014
love this position!!
saturday:

1. snatch: work up to 85%x1x5

2. clean and jerk: work up to 85%x1+1x5

3. front squat: work up to a heavy single in less than 5 reps

CrossFitters
Olympic lifting WOD or rest day



Comments (0)

Friday May 23 2014
MOBILITY RULES!
friday:

rest day!!

CrossFitters

1) Gymnastics skill work: 10 minutes to work on a skill that is your weakness. Prescribed movement in max rep triple unders in 10 minutes.
2) Bench press - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
3) 30x burpee muscle ups for time
WOD:
In teams of 3, complete the following for time:
-100x pull ups
-100x burpees
-100x box jump overs (24in/20in)
-100x hang power clean (155#/115#)
-100x box jump overs (24in/20in)
-100x burpees
-100x pull ups
Core:
Myofascial release



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Thursday May 22 2014
elbows high and outside as one is going under keeps the bar close!!
thursday:

1. back squat: 10 sets of 3 reps at 70%

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

3. pull ups or chin ups x 25 reps

Strength:
1) Snatch Balance: 10 rounds - EMOM, 1x snatch balance. Work up to a 1 RM
2) Deadlift - Warm up, then 65%x5, 75%x5, 85%x5+ reps.
Work Capacity:
Complete as many rounds as possible in 12 minutes of:
2x rope climb (15ft)
4x handstand push up
8x pistols, alternating
Conditioning:
“Lipson Test”. Complete the following for time:
400m sled drag (body weight)




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Wednesday May 21 2014
pull body DOWN AND AROUND the bar!
wednesday

1. 2 pos clean: 1 from mid thigh, 1 from floor. work up to 65% x1+1 x 2 sets. 70% x1+1 x 3 sets.

2. clean pulls: work up to 85%x3, 90%x3, 95%x3

3. rack jerks behind neck. work up to a heavy single in less than 10 min.

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 1 RM.
2) 14 minutes: EMOM, perform:
-Odd minute: 4x10m shuttle sprint
-Even minute: Max rep unbroken bar muscle up
WOD:
Complete the following for time:
-60x KB swing (70#/53#)
-60x calories on rower
-50x KB swing (70#/53#)
-50x calories on rower
-40x KB swing (70#/53#)
-40x calories on rower
Core:
400m buddy carry (Break up as needed)



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Tuesday May 20 2014
MOBILITY, speed, then strength!!
tuesday:

1. front squat: 10 sets of 3 reps at 70%

2. back squat: 5 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)Hang squat clan + thruster: You have 5 sets to work up to a 5 RM.
*You are not allowed to put the bar on the deck between reps, but rest as needed between rounds.
2) Push press - Warm up, then 65%x5, 75%x5, 85%x5+ reps.

WOD:
Complete 4 rounds for time of:
-10x overhead squat (135#/95#)
-50x double unders
-15x chest to bar pull ups

Conditioning:
1x max effort 1,000m row




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Monday May 19 2014
great ankle, knee, hip mobility keeps the torso upright!
monday

1. 2 pos snatch: 1 from mid thigh, 1 from floor. work up to 65% x1+1 x 2 sets. 70% x1+1 x 3 sets.

2. snatch pulls: work up to 85%x3, 90%x3, 95%x3

3. snatch push press: 5 x 5

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

5. 100 sit ups.

CrossFitters

*For this next 4 week cycle, add 10% to your deadlift and back squat 1 RM percentage and 5% to your push press and bench press percentage.

1) Power snatch: 10 rounds - Every 90 seconds, 3x touch and go power snatch.
*Increase the weight each round.
2) Back squat - 65%x 5 reps, 75%x 5 reps, 85%x 5+ reps.
3) AMRAP in 5 minutes of: Strict HSPU
WOD:
Complete 20-18-16-14-12-10-8-6-4-2 reps of:
-Overhead weighted lunge (95#/65#)
-Toes to bar
Core:
3 rounds, not timed:
-60 second weighted plank (45#/35#)
-10x reverse hypers (Heavy)



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Sunday May 18 2014
sunset on the big island!!
sunday:

rest day!!

CrossFitters

Rest Day



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Saturday May 17 2014
legit box in hawaii!!
saturday: HAPPY BIRTHDAY TO MY DAUGHTER SAGE!!! 24!!! OMG!!

1. snatch: work up to 80%x1x5

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

CrossFitters

Rest day or Olympic lifting session



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Friday May 16 2014
saw this on the day of departure!!
friday:

rest day!

CrossFitters


Strength:
1) Muscle Snatch – In 10 minutes, work up to a 1 RM
2) Bench press (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.

Work Capacity:
1) With a partner, complete the following for time:
-100x toes to bar
-200x KB swing (53#/35#)
-300x double unders
-400m buddy carry
*Only 1 partner can work at a time, other than the buddy carry…that will obviously be performed as a team.

Core:
Myofascial release



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Thursday May 15 2014
2 fire breathers from all star crossfit n hawaii! these 2 kicked my geezer butt!
thursday:

1. back squat: 10 sets of 3 reps at 60%

2. front squat: 5 sets x 3 reps at 55%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) In 8 minutes, establish a 3 RM jerk.
*Weight must be taken from the ground.
2) Deadlift (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.

Work Capacity:
1) Complete 6 rounds for time of:
50m farmers carry (70#/50#)
4x bar muscle ups
30x hand release push up

Conditioning:
1) 10x 40m sled drag sprint (Heavy)
*Rest 60-90 seconds between rounds.




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Wednesday May 14 2014
uncle beau playing with brock!!
wednesday:

1. 3 pos cleans: 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. clean pulls: work up to 85%x3, 90%x3x2

3. push press +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) 1x Pause front squat + 1x front squat – Work up to a 1+1 max for the day.
2) 14 minutes – EMOM, perform:
5x weighted pull ups (You choose the weight)
Max distance unbroken handstand walk

Work Capacity:
1) Complete the following for time:
Buy in = 40x unbroken double unders
21-15-9 reps of: Overhead squat (95#/65#), pull up
Cash out = 40x unbroken double unders

Core:
1) 50x GHD sit ups
2) 50x hip extensions



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Tuesday May 13 2014
another pix of waipio valley!!
tuesday:

1. front squat: 10 sets of 3 reps at 60%

2. back squat: 5 sets x 3 reps at 55%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Squat clean (1x floor) - 10 sets x 1 rep x every 90 seconds. Work up to a max for the day.
2) Push press (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.

Work Capacity:
1) Complete 3 rounds for time of:
10x muscle up
200m sprint
10m front rack walking lunge (155#/125#)

Conditioning:
Complete the following for max meters on a C2 rower:
10x max effort pulls + 10x easy pulls
20x max effort pulls + 20x easy pulls
30x max effort pulls + 30x easy pulls
40x max effort pulls + 40x easy pulls
50x max effort pulls + 50x easy pulls
40x max effort pulls + 40x easy pulls
Etc...work your way back down to 10 + 10.




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Monday May 12 2014
waipio valley in hawaii, big island.
monday: starting a new cycle. start easy. this will be 4-12 wks depending on the feel.

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: work up to 85%x3, 90%x3x2

3. snatch push press: 5 x 5

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

5. 100 sit ups.

CrossFitters

Strength:
1) Squat Snatch (1x floor) - 10 sets x 1 rep x every 90 seconds. Work up to a max for the day.
2) Back squat (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.
3) 70x knees to elbow for time

Work Capacity:
1) “Regionals Event #6”. Complete the following for time:
50x calories on rower
50x box jump overs (24in/18in)
50x deadlift (180#/120#)
50x wallball (20#/14#)
50x ring dips
50x wallball (20#/14#)
50x deadlift (180#/120#)
50x box jump overs (24in/18in)
50x calories on rower

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



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Sunday May 11 2014
nanna and brock!!!
sunday:

you may be a bit sore....take it easy....jacuzzi....swim...prevent soreness if you can!!!

CrossFitters

Rest Day



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Saturday May 10 2014
SWIMMING WITH THE MANTA\'S!!!
SATURDAY:

lets start coming back a bit!!!

1. snatch: 6 sets of doubles using 30-40%% easy movements.

2. clean and jerk: same as snatch!!

3. front squat: easy does it....3 sets of 2 reps at 40%

work movements easily!!!

CrossFitters

Active recovery or Olympic lifting technique session



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Friday May 9 2014
BEACH TIME
FRIDAY:

BEACH TIME!!

CrossFitters

Strength:
1) 10 minutes to work on a gymnastics skill of your choice. This can be L-sits, muscle ups (strict or kipping), HSPU, handstand walk, etc.
2) Bench press - Warm up, then 75%x5, 85%x3, 95%x1+ reps.
3) 1x max rep unbroken chest to bar pull ups

Work Capacity:
1) “Regionals Event #4”. Complete 21-15-9-6-3 reps of:
Strict handstand push up
Front squat (195#/125#)
Burpees
*Time cap: 20 minutes

Core:
Myofascial release/mobility



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Thursday May 8 2014
ANKLY KNEE HIP FLEX!!
THURSDAY:

ACTIVE REST AND RECOVERY!!!

Strength
1) 1x power clean + 1x push jerk + 1x split jerk - 10 sets x 1+1+1 reps x every 90 seconds. Work up to a max for the day.
2) Deadlift - Warm up, then 75%x5, 85%x3, 95%x1+ reps.

Work Capacity:
1) Complete 5-10-15-20-25-30-35 reps for time of:
Wallball (30#/20#)
*Between each set of wallball, perform 5x hang power snatch (95#/65#)

Conditioning:
1) Row 500m for time
Rest 5 mintues, then:
2) Row 500m for time
*This is a conditioning test, so do not game it. Go all out on the first row and try to repeat with the second or have a negative split.



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Wednesday May 7 2014
Found this sweet ride in kono!!
wednesday:

ACTIVE REST AND RECOVERY

CrossFitters

Strength
1) Front squat – Work up to a max triple for the day
2) 16 minutes – EMOM, perform:
-Odd minute: 10x DB overhead squat, alternate sides each round (AHAP)
-Even minute: 6-10x pistols, alternating

Work Capacity:
1) Complete 4 rounds for time of:
20x shoulder to overhead (185#/125#)
20x burpees over barbell

Core:
1) Tabata GHD sit up
2) Tabata Superman hold



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Tuesday May 6 2014
FUNNY TEE!!
TUESDAY:

ACTIVE REST AND RECOVERY!!

CrossFitters
Strength:
1) 2 position clean (1x floor + 1x mid-thigh) - 10 sets x 2 reps x every 90 seconds. Work up to a max for the day.
2) Push press - Warm up, then 75%x5, 85%x3, 95%x1+ reps.

Work Capacity:
1) Complete the following for time:
Row 2k
30x Handstand push up
60x KB swing (53#/35#)

Conditioning:
1) 8 rounds – Every 2 minutes, perform:
1x 200m sprint



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Monday May 5 2014
the big island of Hawaii
active rest week.....following a 12 week cycle like the one we just finished....we are taking a week off. enjoy this time....only go to the gym to lift lightly and work technique.

monday: active recovery and rest.


Strength:
1) 2 position snatch (1x floor + 1x mid-thigh) - 10 sets x 2 reps x every 90 seconds. Work up to a max for the day.
2) Back squat - Warm up, then 75%x5, 85%x3, 95%x1+ reps.
3) 50x burpee box jumps for time (24in/20in) 5 min cap

Work Capacity:
1) 15 minute AMRAP - Ascending latter, 1-2-3….reps of each:
Thrusters (155#/105#)
L-pull ups

Core:
1) 3 rounds, not for time:
-6x Good morning (Heavy)
-10x glute ham raises



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Sunday May 4 2014
SEMPER FI!!
SUNDAY:

REST DAY

CrossFitters

Rest day



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Saturday May 3 2014
big wednesday at mikes gym!!
saturday:

1. snatch: (82%x1, 87%x1, 92%x1)3 waves

rest 20 min

2. clean and jerk: (82%x1, 87%x1, 92%x1)3 waves

3. front squat: 85%x2, 90%x1, 95%x1, 98%x1

CrossFitters

Rest day



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Friday May 2 2014
golden dome!!
friday:

rest day

CrossFitters

CrossFitters

Strength:
1) Weighted pull up - Work up to a 3 rep max.
2) Bench press - Warm up, then 70%x3, 80%x3, 90%x3+ reps.
3) Rack jerk - Work up to a max for the day.

Work Capacity:
1) Nasty Girls V2
3 RFT:
50 alternating Pistols
7 Muscle ups
10 Hang Power Cleans, 175/115

Core:
1) Myofascial release



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Thursday May 1 2014
EXCUSE ME!!!
THURSDAY:

1. PWR SNATCH: 55%x2, 80%x2, 82%x1x3 sets

2. pwr clean +jerk: 55%x2+2, 75%x1, 80%x1x3 sets

3. front squat: 80%x2x2, 85%x1x2

CrossFitters

Strength:
1) 1x power snatch + 3x overhead squat - 10 sets x 1+3 reps x every 90 seconds. Work up to a max for the day.
2) Deadlift - Warm up, then 70%x3, 80%x3, 90%x3+ reps.

Work Capacity:
1) 15 minutes - EMOM perform:
-1st minute: 10x calories on ski erg or 15x calories on rower
-2nd minute: 15x DB thrusters (40-60#/25-35#)
-3rd minute: 15x GHD sit ups

Conditioning:
1) 7x hill sprints
*If you have a sled, use it for at least 2 of the sprints.
*Rest is walk back down the hill






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