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Today — Saturday September 20 2014
kill cliff rocks
saturday:

1. snatch: meet conditions: work up to what a normal opener would be. then take 3 attempts to get a max for day.

2. clean and jerk: same as snatch.

CrossFitters

Strength:

1: Clean deadlift: Work up to 10 RM. 1x10 reps @ 95% 10 RM, 1x10 reps @ 90% 10 RM.

2: RDL: 3 sets x10 reps. This should be done around 90-95% of your 10 RM you established on Tuesday.

WOD: With a partner, complete the following for time:

Run 800m
80x front squats (185#/125#)
80x sandbag front squats (80#/60#)
60x power clean (155#/105#)
60x sandbag clean (80#/60#)
800m run
*Only 1 barbell and 1 sandbag between the pair.



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WOD Archive - September 2014

Monday September 22 2014
monday.


workouts will now be posted on our new website:

www.crossfitweightlifting.com

mikes gym will still be up for the time being....but workouts for the most part be at the new website.



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Sunday September 21 2014
i take my naps here!!
sunday:

rest day

CrossFitters

Rest Day



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Saturday September 20 2014
kill cliff rocks
saturday:

1. snatch: meet conditions: work up to what a normal opener would be. then take 3 attempts to get a max for day.

2. clean and jerk: same as snatch.

CrossFitters

Strength:

1: Clean deadlift: Work up to 10 RM. 1x10 reps @ 95% 10 RM, 1x10 reps @ 90% 10 RM.

2: RDL: 3 sets x10 reps. This should be done around 90-95% of your 10 RM you established on Tuesday.

WOD: With a partner, complete the following for time:

Run 800m
80x front squats (185#/125#)
80x sandbag front squats (80#/60#)
60x power clean (155#/105#)
60x sandbag clean (80#/60#)
800m run
*Only 1 barbell and 1 sandbag between the pair.



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Friday September 19 2014
remember this?
friday:

rest day

CrossFitters

Strength:

1: Snatch- (1x 80%, 1x85%, 1x90%) x 3. These are waves and you will perform a single at each of the percentages a total of 3 times. Rest 60-90 seconds between lifts.

2: Clean&Jerk – (1x 80%, 1x85%, 1x90%) x 3. These are waves and you will perform a single at each of the percentages a total of 3 times. Rest 60-90 seconds between lifts.Front squat 5RM

3: Front squat - Work up to a 5 RM

WOD: Complete 3 rounds for time of:

-5x rope climb

-10x 2-arm KB squat clean (53#/35#)

-15x toes to bar

Conditioning:

1: 1,000m row all out (threshold pace)

Rest 5 minutes,

2: 500m row all out (threshold pace)

Rest 5 minutes,

3: 250m row all out (threshold pace)



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Thursday September 18 2014
pedicure==MALE FOOT MASSAGE!!
thursday:

1. snatch: work up to (70%x1, 75%x1, 80%x1)3

2. clean and jerk: work up to (70%x1+1, 75%x1+1, 80%x1+1)3

3. 100 sit ups

CrossFitters

Active Recovery. Spend 60 minutes getting a swim workout in, surfing, or getting outside and going for a LSD run.

*Note: WODs will now be posted to the new www.crossfitweightlifting.com page.



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Wednesday September 17 2014
mikey can snatch anything!!
wednesday:

1. snatch: 50% x2, 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1., 80%x1, 85%x1, 90%x1

2. cln and jerk: work up to 90%x1x2

3.pause front squat: 50%x2 60%x2 , 70%x2, 80% x 2, 85%x2

4. snatch pulls: 70%x3, 80%x3, 85%x3, 90%x3, 95%x3

5. 100 sit ups

CrossFitters

AM:
Push Press: 3-5 sets x10 reps within 10% of 10RM on Monday.
Squat: 3-5 sets x10 reps within 10% of 10RM on Monday.
Pullups: 3x10 AHAP
Press/military press: 3-5 sets x10 reps within 10% of 10RM on Monday.
Abs

PM: "The Seven". 7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups




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Tuesday September 16 2014
he can jerk!!
tuesday:

1. snatch: work up to 80%x1x5

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

3. 100 sit ups

CrossFitters

AM:
Hang Snatch: Work up to 5 RM. Drop set at 10RM-5% and 10RM at -10%.
Snatch deadlift: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.
RDL: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.
Shrug: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.
Bent rows: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.

PM:
8 rounds - Every 5 minutes, complete the following:
-1x 400m sprint



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Monday September 15 2014
she can jerk!!
monday;

1. snatch: 50%x2, 60% x2, 70%x2, 75%x1, 80% x1, 85%x1, 90% x1x3

2. clean and jerk: 50%x2, 60% x2, 70%x2, 75%x1, 80% x1, 85%x1, 90% x1x3

3. front squat: 50%x2, 60%x2 70%x2 80%x2 85%x2, 90%x2

4. back squat: 50%x2, 60%x2 70%x2 80%x2 85%x2, 90%x2

CrossFitters
AM:
Strength:
1: Push press: Work up to 10 RM. Drop set at 10RM-5% and 10RM at -10%.
Squat: Work up to a 10 RM. Drop set at 10RM-5% and 10RM at -10%.
Press/military press 10RM -5% and -10%

*For these lifts, you work up to a 10RM any way that you want. Once you have established a 10 rep max, you will be then back it down to 95% of your 10 RM and perform 1 set of 10 reps, then back it down to 90% of your 10 RM and perform 1 set of 10 reps.

PM:
WOD:
Complete the following for time:
Row 1,000m
50x thrustes (95#/65#)
30x muscle ups

Core:
Complete 2 rounds of:
-10x strict pull ups
-25x GHD sit ups
-60 second superman hold.



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Sunday September 14 2014
sunday:

rest day

CrossFitters

Rest Day



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Saturday September 13 2014
saturday:

1. snatch: work up to a heavy (90%) rep x 1.

2. cj: same as snatch

CrossFitters

1: 10 rounds - EMOM, perform:
-1x push jerk + 1x jerk + 1x jerk behind the neck. Increase the weight each round.
2: For time: 50x strict weighted pull ups (35#/26#)
WOD: Complete the following for time:
-20m burpee broad jump
-30x deadlift (315#/225#)
-40x back squat (225#/155#)
-50x toes to bar
-600m sandbag run (60#/40#)
*One 1 barbell per athlete. Back squats must be taken from the deck.
Core: 10x skin the cats.



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Friday September 12 2014
the dudes minus 1!!!
friday:

rest day

CrossFitters

1: Power snatch - Work up to a heavy single in 10 minutes, then:
-10 rounds - Every 30 seconds, perform 3x power snatch (70kg/50kg)
2: Snatch push press: 5x5, across. This should be close to your 1 RM snatch
3: For time: 10x skin the cats (on pull up bar)
WOD: Complete the following:
-Buy in: Tabata row (men must get 1,000+ meters, females = 850+ meters. A 2 rep penalty is enforced for each 10m below the standard)
-Rest 1 minute, then:
-AMRAP in 5 minutes of: DB snatch, alternating (70#/50#)
*Score = DB snatch reps
Conditioning: 5 rounds -
-25m sled drag/sprint
-25m backwards sled drag/sprint
-50m suicide sprint (25m x 2)
-Rest 2 minutes
*For this you will sprint 25m with a weighted sled behind you. At 25m, you will turn around and sprint backwards 25m to the start line. Once you get to the start, release the sled and perform your suicide sprint. Choose a weight that is hard, but doable.



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Thursday September 11 2014
milford, ct. crossfit!
thursday:


1. snatch: work up to: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x5
2. cj: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x5
3. good mornings to 45 degree angle. 5 x 3 reps. you choose weight.

CrossFitters

Active recovery day. This is not a complete rest day. I'd like you to go to a track and perform sprints, go for a beach run, surf, wake board, anything that is going to get your heart rate up and is fun and low stress.



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Wednesday September 10 2014
lets go pacha!!
wednesday:

1. snatch: 50% x2, 60%x2, 70%x2, 75%x1, 80%x1, 85%x1x4

2. cln and jerk: same as snatch

3. front squat: 50%x2 60%x2 , 70%x2, 80% x 2, 85%x2

4. clean pulls: 70%x3, 80%x3, 85%x3, 90%x3x2

5. 100 sit ups

CrossFitters

1: Front squat - Work up to a max for the day. Then back it down to 90% and perform 5 singles.
2: 14 minutes - EMOM, perform:
-15m front rack KB walking lunge (53#/35#)
-Even minute = 1x rope climb, legless
WOD: Complete 3 rounds for time of:
-9x hang power clean (205#/155#)
-9x muscle up
-19x deficit handstand push up (4"/2")
-83x double unders
Core:
1: 3x8 good morning
1: Tabata toes to bar



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Tuesday September 9 2014
loving this!!
tuesday:

1. snatch: work up to: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x5
2. cj: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x5









CrossFitters

1: Death by squat clean and jerk - EMOM, perform 1x clean and jerk (185#/125#). Start at 1 rep on minute 1, and increase 1 rep each of the following minutes. For example, on the second minute, you will perform 2x clean + 2x jerk, minute 3 = 3x clean + 3x jerk. Continute this until you are unable to perform the prescribed # of reps in that minute.
2: Deadlift - Build up to a 3 RM. Focus on form here and if you have to lower the weight to maintain a solid back, then make that call.
WOD: Complete 21-15-9 reps of:
Strict handstand push up
Toes to bar

Rest 3 minutes, then:

1-2-3-4-5-6-7-8-9-10 reps for time of:
Unbroken thrusters (135#/95#)
*Any time that you break, perform a 200m run.

Conditioning:
For time:
-200m sled push (start with 1x 45# plate and each 50m add another 45# plate to the stack...you will end with 4x45 on the sled).



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Monday September 8 2014
monday:

1. snatch: 50% x2, 60%x2, 70%x2, 75%x1, 80%x1, 85%x1x4

2. cln and jerk: same as snatch

3. front squat: 50%x2 60%x2 , 70%x2, 80% x 2, 85%x2

4. back squat: 50%x2, 60%x2, 70%x2, 80%x2, 85%x2

CrossFitters

A: 10 sets - Every 60 seconds, complete the following:
-1x snatch halting deadlift + 1x hang squat snatch + 1x overhead squat. Work up to a max for the day.
B: Weighted step ups - 5 sets x 10 reps, across. Use barbell on the back for this and push it. It should be heavy and box should be set up so thigh is parallel to the floor.
C: For time: 30x bar muscle ups
WOD: Complete 5 rounds for time of:
-5x muscle up
-7x push jerk (185#/125#)
-9x burpee box jump (30in/24in)
D: 3 rounds, not for time:
-50x GHD sit ups
-50x weighted back extensions (AHAP)
*Break up as needed



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Sunday September 7 2014
sunday:

rest day


CrossFitters

Rest day



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Saturday September 6 2014
saturday:

1. snatch: max for day
2. cln and jerk: max for day





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#)



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