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WOD Archive - August 2006

Thursday August 31 2006
my nat!!!


THURSDAY:
1. PC+CLN+JERK: TAKE % OFF BEST PC: WORK UP TO 65%, 70%, 75%, 80%, 83%, 85%
2. SN PP+OHS: 1+3 X 5 SETS. WORK MED HEAVY.
3. BODY BUILDING----your choice



Comments (2)

Wednesday August 30 2006
doreen and rachelle
WEDNESDAY:
1. FS: 60%X5, 65%X5, 70%X5X2
2. BS: 60%X10, 70%X8, 75%X8, 80%X8
3. SN PULLS: 95%X5, 100%X5, 105%X5
4. SN PP: 5 X 5
5. KETTLEBELLS:
A. SWINGS X 10 X 3
B. PULLS X 10 X 3
C. SNATCH: 5 EA ARM X 3



Comments (13)

Tuesday August 29 2006
lansky and fleschler
TUESDAY:
1. PWR SN+SNATCH: TAKE % OFF BEST PS: 65%X2, 70%X2, 75%X2, 80%X2, 83%X2X3
2. RACK JERKS BNK: WORK UP TO A HEAVY SINGLE.
3. BACK EXTENSION: 3 X 10 USE WEIGHT
4. EVIL WHEEL X 10 X 3



Comments (3)

Monday August 28 2006
63 kg ladies winners
MONDAY: AUG 28
1. BACK SQT: 60%X10, 65%x8, 70%x6, 75%x6, 80%x6
2. FS: 60%X5, 70%X5, 75%x5x2
3. CLN PULLS: 95%X5, 100%X5, 105%x4
4. PUSH PRESS: 5 X 5
5. CORE WORK: YOUR CHOICE



Comments (0)

Sunday August 27 2006
cascades!!
this country is beautiful!!!! go out and enjoy the day!! spend time with your family, go to church, ride a harley!!!


Comments (14)

Saturday August 26 2006
son beau in so africa

SATURDAY:
1. SNATCH
2. CLN AND JERK
3. CORE WORK



Comments (0)

Friday August 25 2006
astoria oregon


rest day: have a great day!!



Comments (0)

Thursday August 24 2006
young lifters in china
THURSDAY:
1. PC+CLN+PP+JERK: TAKE % OFF BEST PC: WORK UP TO 60%, 65%, 70%, 75%, 80%, 80%, 80%.
2. SN PP+OHS: 1+3 X 5 SETS. WORK MED HEAVY.
3. BODY BUILDING



Comments (0)

Wednesday August 23 2006
learn to do it correctly with pvc pipe!!
WEDNESDAY:
1. FS: 60%X5, 65%X5, 70%X5X2
2. BS: 60%X10, 65%X8, 70%X8, 75%X8
3. SN PULLS: 90%X5, 95%X5, 100%X5
4. SN PP: 5 X 5
5. KETTLEBELLS:
A. SWINGS X 10 X 3
B. PULLS X 10 X 3
C. SNATCH: 5 EA ARM X 3



Comments (0)

Tuesday August 22 2006
carla mac's bro and sis!!
TUESDAY:
1. PWR SN+SNATCH: TAKE % OFF BEST PS: 60%X2, 65%X2, 70%X2, 75%X2, 80%X2X3
2. RACK JERKS BNK: WORK UP TO A HEAVY SINGLE.
3. BACK EXTENSION: 3 X 10 USE WEIGHT
4. EVIL WHEEL X 10 X 3



Comments (9)

Monday August 21 2006
HARLEY DUDES

MONDAY: AUG 21
1. BACK SQT: 60%X10, 70%X8, 75%X6, 80%X4
2. FS: 60%X5, 70%X5X3 SETS
3. CLN PULLS: 90%X5, 95%X5, 100%X5
4. PUSH PRESS: 5 X 5
5. CORE WORK: YOUR CHOICE



Comments (1)

Sunday August 20 2006
cascades!!!
rest day!! enjoy the family and the day!!!


Comments (23)

Saturday August 19 2006
beautiful cascades!!

SATURDAY:
1. SNATCH: WORK UP TO 75%X1X5
2. CLN AND JERK: WORK UP TO 80%X1X5
3. FS: WORK UP TO 65%X3X3



Comments (23)

Friday August 18 2006
beautiful view in mexico!!!

rest day!!! enjoy the day!!!



Comments (0)

Thursday August 17 2006
jr ladies weightlifter natallie friend!!! the real deal!!!
THURSDAY:
1. CLN AND JERK: 60%X2X10 SETS
2. CLN SHRUGS OFF BLOCKS: 100%X5, 110%X5X2
3. KB SWINGS: 3 X 15
4. ABS
5. POOL: TREAD WATER 10 MIN



Comments (0)

Wednesday August 16 2006
karra yessie

WEDNESDAY: AUG 16
1. FRONT SQT: 60%X3X6
2. SN PULLS: 100%X3X3
3. SN PP: LIGHT: 3 X 5
4. KB SNATCH+OHS+SOTTS: 5’S, 3 SETS
5. CHINS: 15 TOTAL



Comments (0)

Tuesday August 15 2006
erika at crossfit north!!!

TUESDAY:
1. SNATCH: 60%X2X10 SETS. 90 SEC REST
2. FS+JERK: 60%X1+2 OR 2+1 X 5 SETS
3. STIFF LEG DEADLIFT: 4 X 5 USE 70% OF CLEAN
4. ABS
5. POOL—TREAD WATER 10 MIN



Comments (1)

Monday August 14 2006
grand tetons, wy

MONDAY:
1. BACK SQT: 70%X3X10
2. CLN PULLS: 100%X3 THIS IS A SPEED MOVEMENT.
3. PUSH PRESS: LIGHT WEIGHT: 3 X 5
4. KB SQT PULLS: 3 X 10 SUPER SETE WITH PP
5. CHINS: 15 TOTAL
6. ANY OTHER BEACH EXERCISES YOU WANT TO DO.



Comments (20)

Sunday August 13 2006
bob morris talks to angela candage at the otc


REST DAY!! SUNDAY!!

GO TO CHURCH, HARLEY RIDE!!



Comments (1)

Sunday August 13 2006
from joe caron in china!!

rest day!!! enjoy the day!! school has started for us!!! ugh!!!



Comments (6)

Saturday August 12 2006
FUN HAYWORTH FINSIHING A SN PP
saturday is game day!!

1. snatch: work up to a heavy single, back off 10 kg x 1, another 10 kg x 1

2. cln and jerk: work up to 90%x1x3 singles

3. fs: work up to 90%x1x2, 85%x3x2

4. back and abs, your choice.



Comments (21)

Friday August 11 2006
EVA T ENJOYING THE SUNRISE BEFORE FISHING!!
REST DAY!!!

YOU DESERVE IT!!



Comments (0)

Thursday August 10 2006
samantha turnbull....this young lady will be a great lifter!!!
1. cleans + jerk: 79% for 3 sets, 84% x 2 sets, 89% x 2 sets.
2. clean shrugs off blocks: 125% x 5x3
3. snatch technique: work 15 minutes and do doubles. work light but effective…hold in the bottom for 5 sec. Stay stabilized.
4. kb swings: 3 x 15
5. chins: 20
6. abs



Comments (35)

Wednesday August 9 2006
not the great arm position prior to the jerk!!

1. front sqt: 83% x 3 x 10
2. snatch pulls + rdl: 110% x 5, 120% x 5, 130% x 5
3.sn push press : 5 x 6
4. back extensions use weight: 3 x 10
5. sit ups x 20 x 4 sets
5. chins: 30 reps
6. kb snatch + ohs +sotts press x 5+5+5 x 4 sets




Comments (0)

Tuesday August 8 2006
doreen and natalie check out erin o. wedding pix

1. snatch: work up to (75%x3m 80%x2, 85%x1)3
2. rack jerks behind: work up to 75%x2, 80%x2, 85%x1x4
3. chins: 35
4. stiff leg deadlift: take % off best clean: 70%x5, 75%x4, 80%x3
5. v up sit ups x 10 x 3 sets
6. body building exercises, your choice.



Comments (5)

Monday August 7 2006
young stud athletes at the otc!!

Monday:
1. back sqt: 82% x 3 x 10
2. cln pulls + rdl: 110% x 5, 120% x 5, 130% x 5
3. push press : 5 sets x 6
4. back and abs
5. chins: 30 reps



Comments (0)

Sunday August 6 2006
North Dakota sunset!! courtesy of carla mac. and family.


REST DAY!!

FAMILY, CHURCH, FREE TIME. I AM ON MY WAY HOME FROM COLO SPRINGS WHERE I HAVE BEEN A WEEK WATCHING CASEY B TRAIN BEFORE THE NATS!!



Comments (0)

Saturday August 5 2006
COLD PLUNGE IN ENNIS, MT. you will need it after this weeks final workout!!


1. snatch work up to: 90%x1x3, 85%x1x3, 80%x1x3
2. cln and jerk work up 85%x1x3, 80%x1x3
3. fs: take 100% x best clean and do 3 reps x 3 sets.

see that cold plunge??? if you have one---use it!!



Comments (0)

Friday August 4 2006
Now here is a family for you!!! carla mac---mom, dad and siblings!!!


MUCH NEEDED REST DAY!!!



Comments (12)

Thursday August 3 2006
patrick swords pulling his body under the bar!!

1. cleans + jerk: 77% for 2 sets, 82% x 2 sets, 87% x 2 sets.
2. clean shrugs off blocks: 115%x5, 125% x 5, 135% x 5.
3. snatch technique: work 15 minutes and do doubles. work light but effective…hold in the bottom for 5 sec. Stay stabilized.
4. kb swings: 3 x 15
5. chins: 20
6. abs



Comments (29)

Wednesday August 2 2006
patrick swords shows great starting position


1. front sqt: 80% x 3 x 10
2. snatch pulls + rdl: 108% x 5, 118% x 5, 128% x 5
3.sn push press : 5 x 6
4. back and abs
5. chins: 30 reps




Comments (1)

Tuesday August 1 2006
congrats to erin and jeff for tying the knott on July 29th 06. they now reside in chinok, wa. i was there this summer and found it a great town to start a new family!!!

1. snatch: work up to 83% x 2 x 5 sets, -10 kg x 2 sets, -5 kg x 2 sets
2. rack jerks behind: 5 sets x 2, work up to 88%
3. chins: 35
4. back and abs




Comments (0)