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Today — Monday September 1 2014
i love nd!!
rest day!!! labor day! enjoy the day!!

CrossFitters

1: 2x snatch halting deadlift + 1x snatch: 80%x2 sets, 85%x3 sets.
2: Back squat: Work up to a 1 RM.
3: For time:
-50x toes to bar
-50m handstand walk
WOD: “Karabel”. Complete 10 rounds for time of:
-3x power snatch (135#/95#)
-15x wallball (20#/14#)
Accessory work: 3 rounds, not timed:
-12x reverse hypers (Heavy)
-90 second weighted plank (45#/25#)



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WOD Archive - September 2014

Sunday September 7 2014
CrossFitters

Rest day



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Saturday September 6 2014
CrossFitters

WOD:
“Tully”. Complete 4 rounds for time of:
-Swim 200m
-23x DB squat clean (40#/30#)



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Friday September 5 2014
you want some of this!!!
friday:

rest day!

CrossFitters

1: 10 rounds -
-2x touch and go deadlift (AHAP…across) + 40m sprint
-Rest 90 seconds…I want these performed with intensity.
2: Complete the following for time:
-2x rope climb, L-sit
-4x rope climb, legless
-6x rope climb
WOD: Complete 21-18-15-12-9-6-3-reps of:
-Row, calories
-Push press (95#/65#)
-Box jump (24in/20in)
Accessory work:
-Good morning - Work up to a 1 RM (Russian weightlifters use to be able to perform this with their 1 RM clean weight).



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Thursday September 4 2014
good bottom position
thursday:

1. back squats: 3, 2, 1, 1, 1, 1, 1 working to a heavy single.

2. jerk supports: take bar off rack that is about 2-3" above your head. squat under the bar, lock out your arms and now stand. work up to 100% of best jerk for 2 reps. complete 4-5 sets of 2.

3. clean and jerks: work up to 80%x1x6,

4. chins: 25 total.

CrossFitters

1: Snatch: 85%x2 sets x 3 reps, 90%x2x2.
2: Squat clean + hang squat clean: 80%x2 sets, 85%x 3 sets.
WOD: Complete as many rounds as possible in 20 minutes of:
-5x muscle ups
-10x handstand push up
-15x front squat (95#/65#)
Conditioning: 4 rounds - Every 6 minutes, perform:
-10x jumping lunges + 800m sprint.



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Wednesday September 3 2014
a big wednesday!!
wednesday:

1. in the hole front squat : 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

3. pwr snatch + hang snatch: 1+1 x 6 sets. work up to 70% of best snatch.

4. back extensions on glute ham bench 4 sets x 5 reps. use weight on bar.

5. glute ham sit ups x 25.

CrossFitters

1: Front squat: Work up to a 1 RM.
2: 16 minutes - EMOM, perform:
-Odd minute = Max rep bar muscle up
-Even minute = 30 seconds of triple unders.
WOD: 10 rounds - Every 60 seconds perform:
-3x deadlift (315#/225#)
-60m suicide sprint (5m-10m-15m)
-Max rep burpees
*Rest 2 minutes between rounds.
Accessory work:
-50x strict chest to bar pullups
-50x strict rig dips
-50x glute ham raises
*Break up any way you choose





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Tuesday September 2 2014
ND STADIUM
tuesday:

1. back squat: work up to 3, 2, 1, 1, 1, 1, 1....heavy.

2. sotts presses: first do a front squat then while in the bottom perform 3 presses x 4 sets. you select the weight.

3. power clean +front squat+clean and jerks: 60%x1+1+1x3 on the minute, 65%x1+1+1x3 on the minute, 70%x1+1+1x3 on the minute.

4. ball slams x 30 total.

5. 100 ab matt sit ups.

CrossFitters

1: Squat clean + Jerk: 85%x 3+1 x 2 sets, 95%x2+1, 97%x1+1x 2 sets.
2: Box jump: 5 rounds - Every 60 seconds perform:
-5x box jump (increase the height each round).
WOD: Complete the following for time:
-50x Curtis P’s (135#/95#)
*Any time you rest, put the bar down, immediately perform a 200m sprint.
*Curtis P = Hang squat clean + lunge, right leg + lunge, left leg + push press.
Conditioning: With a partner, complete the following for time:
-Row 2,500m.
*Kicker = While partner #1 is rowing, partner #2 must be on the deck with feet 6” off the deck, and vice versa.




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Monday September 1 2014
i love nd!!
rest day!!! labor day! enjoy the day!!

CrossFitters

1: 2x snatch halting deadlift + 1x snatch: 80%x2 sets, 85%x3 sets.
2: Back squat: Work up to a 1 RM.
3: For time:
-50x toes to bar
-50m handstand walk
WOD: “Karabel”. Complete 10 rounds for time of:
-3x power snatch (135#/95#)
-15x wallball (20#/14#)
Accessory work: 3 rounds, not timed:
-12x reverse hypers (Heavy)
-90 second weighted plank (45#/25#)



Comments (0)