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| Today — Thursday May 17 2012 |
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| mobility work |
thursday:
OLYMPIC WEIGHTLIFTERS
1. back squat: work up to 78%x3, 83%x2, 88%x1, 83%x3, 88%x2, 93%x1,
2. front sqt: work up to 70%x3x3
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm Up: Row 500m, Burgener Warm up (snatch grip) + skill transfer exercises + junk yard dog.
Strength: Work up to 1 RM Power snatch + 3 Overhead squat. Then back it down to 90% and perform 5 singles of 1 + 3.
W.O.D.: Complete 3 rounds for time...
100 double unders
10x pistols (each leg)
Run 400m
25m handstand walk
Durability: 3 Rounds: 10x toes to bar, 60 sec farmers carry (AHAP), 10x russian twist, 10x WTD back extensions.
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| Sunday May 20 2012 |
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| ALWAYS USE THE HOOK GRIP WHEN SNATCHING AND CLEANING!! |
sunday:
have a great rest day!!
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| Saturday May 19 2012 |
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| bar rises at same speed as knees, hips, shoulders! |
saturday!
1. snatch: work up to a heavy single
2. cln and jerk: work up to a heavy single
3. abs!
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| Friday May 18 2012 |
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| mobility for a geezer rocks!! |
friday:
rest day!!
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| Thursday May 17 2012 |
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| mobility work |
thursday:
OLYMPIC WEIGHTLIFTERS
1. back squat: work up to 78%x3, 83%x2, 88%x1, 83%x3, 88%x2, 93%x1,
2. front sqt: work up to 70%x3x3
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm Up: Row 500m, Burgener Warm up (snatch grip) + skill transfer exercises + junk yard dog.
Strength: Work up to 1 RM Power snatch + 3 Overhead squat. Then back it down to 90% and perform 5 singles of 1 + 3.
W.O.D.: Complete 3 rounds for time...
100 double unders
10x pistols (each leg)
Run 400m
25m handstand walk
Durability: 3 Rounds: 10x toes to bar, 60 sec farmers carry (AHAP), 10x russian twist, 10x WTD back extensions.
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| Wednesday May 16 2012 |
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| mobility |
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
wednesday:
1. 2 pos clean: (71%x2, 76%x2, 81%x2)x2 rounds from mid thigh, floor.
2. cln pulls:, 95%x3x2 (maintain proper position and stay back.)
3. rack jerk bnk: work a heavy single
4. good mornings: 3 x 3 stay back. med load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Warm Up: Row 500m, then 10 min of skill work (shooters choice).
W.O.D.: Every 60 seconds, perform the following...
1x clean (100kg/60kg)
1x rope climb
*Note: Continue until you are unable to perform either the clean or rope climb within 60 seconds.
Extra Credit: 7x Hill sprints. Rest is the walk back down the hill.
If you do not have access to a hill, substitute 200m sprints with a :30 interval.
Durability: 50x GHD sit ups, 30x Reverse hypers (AHAP)
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| Tuesday May 15 2012 |
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| mobility work |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. front squat: work up to 78%x3, 83%x2, 88%x1, 82%x3, 87%x2, 92%x1,
2. back sqt: work up to 75%x3x4
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
REST DAY
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| Monday May 14 2012 |
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| working on mobility for sn and ohs |
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
monday:
1. 2 pos snatch: 71%x3, 76%x3, 81%x3 high hang, mid thigh, floor.
2. sn pulls: 95%x3x2 (maintain proper position and stay back.)
3. sn pp: 5, 4, 3,
4. good mornings: 3 x 3 stay back. light load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Warm Up: Run 400m, junk yard dog + burgener warm up.
Strength: Work up to 1 RM snatch. Then 5 singles @ 90%. Rest as needed.
W.O.D.: Complete 4 rounds for time of the following..
400m sprint
10x Overhead squat (185#/105#)
Durability: 50x GHD sit ups, 50x good morning (light)
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| Sunday May 13 2012 |
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| the dude! |
sunday:
OLYMPIC WEIGHTLIFTERS
rest day!!
CROSSFITTERS
Warm Up: 5 Rounds: Row 100m, 5x push up, 5x air squat, 5x sit up.
W.O.D.: "Fight Gone Bad" Complete 3 Rounds of the following...
60 sec max wall ball (20#/12#)
60 sec max sumo deadlift high pull (75#/55#)
60 sec max box jump (24in/20in)
60 sec max push press (75#/55#)
60 sec max row (cal)
60 sec rest
Extra Credit: 100x Ball slams (25#/15#) AFAP
Durability: stretch, ice bath.
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| Saturday May 12 2012 |
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| the old school man...alexyev using kb to warm up |
saturday:
OLYMPIC WEIGHTLIFTERS
1. snatch: work up to a heavy single
2. cln and jerk: work up to a heavy single
3. fs: heavy single
CROSSFITTERS
Warm Up: Work Up to 1 RM front squat
Strength: Front squat: 5 singles at 90%1RM
W.O.D.: Complete 5 rounds of the following...
25m Prowler push (Heavy)
5x burpees (jumping for max height each burpee)
25m Prowler push
60 seconds rest
Durability: 30 Reverse hypers total (Heavy), 30x WTD hanging leg levers.
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| Friday May 11 2012 |
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| that is the new moon!!! |
OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS
rest day!!
i am in the netherlands!!!!
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| Thursday May 10 2012 |
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| who is this??? |
thursday:
OLYMPIC WEIGHTLIFTERS
1. back squat: work up to 75%x3, 80%x2, 85%x1, 80%x3, 85%x2, 90%x1,
2. front sqt: work up to 70%x3x3
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm Up: 3 Rounds (45#/45#/65#): Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice.
W.O.D.: "Fran". Complete 21-15-9 reps of the following...
Thruster (95#/65#)
Pull up
Extra Credit: Tabata Aerodyne.
*Note: If you do not have access to an Aerodyne, substitute with a Tabata row.
Durability: 1x max distance farmers carry (55# DB/35# DB). Max push ups in 2 min, rest 2 min, max sit ups in 2 min.
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| Wednesday May 9 2012 |
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| primary importance. learn to stay back. |
junk yard dog + burgener warm up daily!
wednesday:
1. 3 pos clean: 68%x3, 73%x3, 78%x3 high hang, mid thigh, floor.
2. cln pulls: 90%x3, 95%x3 (maintain proper position and stay back.)
3. rack jerk bnk: work a heavy single
4. good mornings: 3 x 3 stay back. light load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Warm Up: Row 500m, then 3 rounds of 5x deadlift (light), 10x sumo deadlift high pull (24kg KB), 15x push up, stretch of your choice.
Strength: Work up to a 1 RM deadlift, then back it down to 80%-85% and perform 5 sets of 3 reps.
W.O.D.: Complete the following for time...
Run 800m, 250x double unders, Run 800m.
*Note: Every time you have to break/miss a double under, it is a 5x burpee penalty to be done at the end of the W.O.D.
Durability: 3 Rounds, not for time: 10x Weighted toes 2 bar (AHAP), 30 sec elevated plank, 10x russian twist, 10x reverse hypers (AHAP).
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| Tuesday May 8 2012 |
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| working that take off position! |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. front squat: work up to 75%x3, 80%x2, 85%x1, 80%x3, 85%x2, 90%x1,
2. back sqt: work up to 75%x3x4
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm Up: Run 400m, then 5 rounds of the following...
5x pull up
10x push up
15x air squat
*Note: Start off at an easy pace and pick it up as you get to round 3,4,5...
W.O.D.: Complete 8 rounds of the following for time...
3x thruster (135#/95#)
250m row sprint
*Note: Increase 10# each thruster round.
Extra Credit: 4x400m sprint. Rest as needed between sprints in ensure max effort between reps.
Durability: 50x GHD sit ups, 50x Back extensions.
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| Monday May 7 2012 |
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| stay back!! |
week 9 of the 12 wk cycle.
junk yard dog + burgener warm up daily!
monday:
1. 3 pos snatch: 68%x3, 73%x3, 78%x3 high hang, mid thigh, floor.
2. sn pulls: 90%x3, 95%x3 (maintain proper position and stay back.)
3. sn pp: 5, 4, 3,
4. good mornings: 3 x 3 stay back. light load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
REST DAY
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| Sunday May 6 2012 |
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| take off position |
sunday
OLYMPIC WEIGHTLIFTERS
have a great day!! R E S T!!!!
CROSSFITTERS
Warm Up: Row 500m, then junk yard dog, then Burgener warm up (clean grip).
Strength: Work up to 1 RM clean. Then back it down to 70% and perform 2 reps every minute on the minute for 10 minutes.
W.O.D.: 3 Rounds: Run 800m, 50x KB swing (24kg/16kg), 50x Wall ball (20#/12#).
Durability: 3 Rounds: 10x toes 2 bar (strict), 45sec/45sec side bridge, 10x seated russian twist (25#), 10x Good morning (light)
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| Saturday May 5 2012 |
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| sage at lift off |
saturday
1. snatch: wave training: 65%x1, 70%x1, 75%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
2. cln and jerk: work up to a heavy single
3. fs: heavy single
crossfit:
warm up: run 400m, junk yard dog, burgener warm up.
wod:
15 min amrap of 100 kg/60 kg snatch (adjust as necessary)
extra credit:
5 x prowler pushes up hill/ weighted (a hap).
durability: 1 x max plank hold.
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| Friday May 4 2012 |
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| a new friend from crossfit whiterock |
friday
OLYMPIC WEIGHTLIFTERS
rest day
CROSSFITTERS
Warm Up: 3 Rounds: Row 250m, 5x military press, 5x push press, 5x push jerk, 5x jerk, stretch of your choice. Start off with the bar and increase the weight each round. Try to get through the reps without putting the bar down to rest.
Strength: Military press. Work up to a 1 RM, then back it down to 70% and do 5x5.
*note: The knees never bend in the military press. It is strictly an upper body exercise.
W.O.D.: Complete 5 rounds for time of the following...
5x Power snatch (50kg/35kg)
10x Hand stand push ups
20x Ball slams (AHAP)
Durability: 50x WTD GHD sit ups (AHAP), 50x WTD back extensions (AHAP)
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| Thursday May 3 2012 |
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| old school david rigert |
thursday:
OLYMPIC WEIGHTLIFTERS
1. back squat: work up to 90%x2x4
2. front sqt: work up to 75%x3x4
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
REST DAY
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| Wednesday May 2 2012 |
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| sage teaching the set up |
wednesday
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
1. clean and jerk: 60%x2+2, 65%x2+1, 70%x1+2, 75%x1+1, 80%x1+1, 85%x1+1
2. clean pulls: 95%x2, 100%x2x2 (maintain proper position and stay back.)
3. good mornings: 4 x 4 stay back. light load.
4. toes to bar: 50
5. chins ups: 50
CROSSFITTERS
Warm Up: 100x single unders, 30x air squats, 50x double unders, 30x push ups.
W.O.D.: Complete the following for time...
100x double unders
75x Wall ball
50x Push press (95#/65#)
25x Overhead squat (95#/65#)
*Kicker: Every time you have to break/rest/have a missed rep during the prescribed amount of reps per exercise, stop what you are doing and perform a 5x burpee penalty.
Extra Credit: 5x 1,000 row. 1:1 rest to work ratio. For example, if it takes you 3:30 to row 1,000m, rest for 3:30 before attempting the next round.
Durability: Stretch, ice bath.
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| Tuesday May 1 2012 |
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| coach ursula teaching positions! |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. front squat: work up to 90%x2x4
2. back sqt: work up to 75%x3x4
3. sit ups x 100.
4. chins: 25
CROSSFITTERS
Warm Up: Row 250m, dynamic movements of your choice, then work up to 1RM front squat.
Strength: Front Squat. 10 rounds, every 60 seconds perform 2x front squats @ 70% 1 RM. Focus on exploding up out of the hole and catching the bounce.
W.O.D.: Complete 30-20-10 reps of the following...
KB swing (32kg/24kg)
Pull ups
GHD sit ups
*Note: After each triplet, perform a 400m sprint. For example, do 30x kb swings, 30x Pull ups, 30x GHD sit ups, sprint 400m, 20x KB swings, etc.
Durability: 3x12 reverse hypers (heavy)
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