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WOD Archive - January 2006

Tuesday January 31 2006

tuesday

1. snatch: work up to 65%x3, 70%x2, 75%x1, 80%x1x3

rest 15 min

2. cln and jerk: work up to 65%x2, 70%x1, 75%x1, 80%x1x2

3. beach exercises



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Monday January 30 2006
guess the lifter!!!

getting ready for the last chance qualifier this weekend, sat, feb 4th at rbvhs.

1. snatch: work up to 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 80%x1, 75%x1x2

rest 15 min

2. cln and jerk: work up to 65%x2, 70%x2, 75%x1, 80%x1, 85%x1, 80%x1, 75%x1

rest 10 min

3. front sqt: work up to a heavy, not max, single x 1, -10 kg x 2 x 2

4. evil wheel x 10 x 2

5. kb swings x 10 x 2



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Sunday January 29 2006


SUNDAY:


REST DAY!!

GO ON A HARLEY RIDE, SPEND TIME WITH FAMILY, GO TO CHURCH!!



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Saturday January 28 2006

saturday:

1. snatch: work up to openers

2. cln and jerk: work up to openers

3. front sqt: heavy single



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Friday January 27 2006

friday:

rest day!! get ready to do openers on saturday in prep for the feb 4th, last chance qualifier for the jr nats.



Comments (13)

Thursday January 26 2006
thursday:

1. snatch: work up to 70%x3, 75%x2, 80%x1x3

2. cln and jerk: work up to 70%x3, 75%x2, 80%x1, 85%x1x3

3. front sqt: work up to 90%x1, 85%x3, 80%x5.

4. beach exercises




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Wednesday January 25 2006

wednesday

1. power snatch: work up to 65%x3, 70%x2, 75%x1, 80%x1x3

2. pwr cln+pj+jerk: use best pwr cln as max. 65%x1, 70%x1, 75%x1, 80%x1x3

3. chins: 30 total

4. kb snatch +ohs +sotts press: 3+3+3 x 3 sets. use db if you do not h ave kb.

5. back and abs===your choice.



Comments (10)

Tuesday January 24 2006
carla mcdonald, grady's wife enjoying the woods in n. dakota!!

tuesday:

1. clean and jerk: work up to 70%x1, (75%x1, 80%x1, 85%x1)3

2. snatch: work up to (60%x3, 65%x2, 70%x1)3

3. sn overhead sqts: 15 reps. you choose the weight.

4. chins: 25 kipping pull ups

5. abs



Comments (12)

Monday January 23 2006

monday:

1. snatch: work up to 70%x2, (75%x1, 80%x1, 85%x1)3
rest 10 min

2. cln and jerk: work up to 75%x1x5

rest 10 min

3. front sqt: work up to (75%x3, 80%x2, 85%x1)2

4. rdl x 6 x 2---work light wt.

5. abs: your choice

6 beach execises



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Sunday January 22 2006
sunday

2nd day of crossfit oly lifting certification!!!

great stuff!!



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Saturday January 21 2006
saturday

at rbv for the crossfit cert.

1. snatch: max for the day

2. cln and jerk: max for the day



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Thursday January 19 2006
Thursday

1. snatch: joe mills timed workouts: start with 60% x 1 x 5 and snatch on the minute. add 2.5 kg to each side and do 1 rep x 5 sets on the minute. add 2.5 kg to each side and repeat 1 rep x 5 sets on the minute. add 1.25 kg to each side and do 1 rep, keep adding wt. for 5 more sets. take as much time as you need for the last 5 sets. great workout.

2. back sq + fs: bs 70%x5, fs 80%x1, bs 75%x5, fs 85%x1, bs 80%x5, fs 90%x1, bs 65%x10, fs 70%x5

3. evil wheel: 3 x 10

4. beach exercises: must include chins here 25 total.



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Wednesday January 18 2006

Wed.

1. power snatch + ohs: work up to 50%x3+3, 60%x2+3, 70%x1+3, 75%x1+3, 80%x1+3 take % off the best pwr snatch.

2. pwr clean + pj + jerk: work up to 60% x 1+1+1 x 2, 65%, 70%, 75%, 80% for 4 sets.

3. kb snatch + ohs+ sotts press: 1+1+1 each arm x 5 reps x 4 sets.

4. rdl's: 3 x 5 work up to a light to medium weight.

5. chins: 30 total




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Tuesday January 17 2006
tuesday
Ethen Reeves, head strength coach at Wake Forest!! Ethen puts on a great clinic each year the 2nd week in Jan. Coach Reeves is the real deal and is very giving of his time and information. thanks coach.

1. clean and jerk: work up to (70%x2, 75%x1, 80%x1, 85%x1)3

2. snatch: work up to 65% of best and work doubles x 4-5 sets.

3. front sqt: work up to 70%x4, 75%x3, 80%x3, 85%x2, 90%x1x3, 80%x4,

4. beach exercises



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Monday January 16 2006
monday, jan 16


1. snatch: work up to (70%x2, 75%x1, 80%x1, 85%x1)3

2. fs+jerk: work up to 90% of best cln and jerk x 1+1 x 3

3. back sqt: work up to 70%x4, 75%x3, 80%x3, 85%x2, 90%x1x3, 80%x4,

4. beach exercises



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Sunday January 15 2006

sunday:

rest day!!

i am returning from wake forest



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Saturday January 14 2006

Saturday:

1. snatch: work up to 88%x1 x 5

2. cln and jerk: work up to 85%x1x5



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Friday January 13 2006
friday: on my way to wake forest to speak at ethen reeves, head strength coach at wake forest univ, clinic. should be fun!!!

rest day!!!



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Thursday January 12 2006
thursday

1. sn pp+ ohs: 1+3 x 5 sets, you select the wts, but med to heavy wt.

2. front sqt: work up to 72%x4, 77%x4, 82%x4, 85%x3, 88%x2, 90%x1x3

3. db bench x 10 + 1 arm db rows x 10 each arm. x 4 sets. you select the wt.

4. rdl's x 6 x 4 sets: you select the wt.

5. hanging leg raises x 10 x 2




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Wednesday January 11 2006

wednesday:

1. cleans: work up to 72%x3, 77% x 2, 82%x1 x 5

2. rack jerks bnk: max for the day, -10 kg x 1, -10 kg x 1 x 2

3. cln deadlifts: 100%x3, 110%x3, 120%x3. do not put bar down.....1" from ground each set.

4. evil wheel x 10 x 3

5. kb swings x 10 x 3



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Tuesday January 10 2006

tuesday:
1. back sqt: wrk up to 74% x 5, 79% x 4, 84%x3x3

2. front sqt: wrk up to 74% x 4 x 3 sets.

3. sn pp+ohs: 1+3, medium wt.

4. ball slams x 20 x 3 sets.



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Monday January 9 2006
getting ready for the last chance qualifier on feb 4th, 06 at rancho buena vista high school, vista, ca.

monday:
1. muscle snatch: wrk up to 80% of best muscle snatch for 3 sets x 3 reps.

2. snatch: work up to 77% x 1 x 8 singles resting 90 sec between singles.

3. sn pull: work up to 100% x 2 x 3

4. sn pp: 3 x 5

5. back ext: 3 x 10

6. abs: your choice



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Sunday January 8 2006

THE LEGEND!!

SUNDAY!! CHURCH DAY, HARLEY DAY AND MY SON CASEY RETURNS TO THE OTC!!!!



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Saturday January 7 2006
WHERE IS MY DAD????

SATURDAY: jan 7, 06
1. SNATCH
2. CLN AND JERK



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Friday January 6 2006

REST DAY!! ENJOY IT. I WILL BE SPEAKING AT THE NSCA CLINIC IN DALLAS, TEXAS!!

THE GUARD DOGS ABOVE WILL BE GUARDING THE PLACE!!



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Thursday January 5 2006
MOM AND SON!!!

THURSDAY: jan 5, 06
1. FRONT SQT: WORK UP TO 70%X3, 75%X3, 80%X3, 85%X2, 90%X2
2. SN PP+OHS: 1+3 X 5 SETS, WORK HEAVY.
3. sh shrugs off blocks: 130%x5, 135%x5, 140%x5
4. PUSH PRESS: 3 X 5
5. TURKISH GET UPS X 5 EA ARM X 3 SETS.



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Wednesday January 4 2006
TEAM MONTANA!!!

WEDNESDAY: jan 4, 06
1. MUSCLE SNATCH: WORK UP TO MAX
2. SNATCH: 70%X3, 74%X3, 78%X3, 82%x2x3
3. CLN AND JERK: work up to, 80%x1+2, 83%x2+1, 85%x1+2, 2+1, 1+2 , 2+1 that is 4 sets alternating the sets from 2 cleans 1 jerk to 1 clean and 2 jerks.
4. RDLíS X 6 X 4 SETS. YOU CONTROL WEIGHT. BUT I WANT YOU TO USE A MEDIUM WEIGHT.
5. CHINS: 30




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Tuesday January 3 2006
CAN YOU NAME THIS FORMER OLYMPIAN AND FIRST CLASS INDIVIDUAL AS WELL A A MOTORCYCLE RIDER???

TUESDAY: jan 3rd, 06
1. FRONT SQT: work up to, 82%X5, 85%x5, 87%x3x3
2. SN PULLS: 98%X5, 102%X4, 107%X3, continuous reps, do not set bar down.
3. SN sott PRESS: while in the bottom position of sqt. 5, 4, 3, 3, 3 as heavy as you can go.
4. KB SWINGS: 3 X 15
5. TURKISH GET UPS: 3 X 5 EACH SIDE
6. PLATE SIT UPS: 2 X 10




Comments (1)

Monday January 2 2006
what gym or club in the usa has 4 quality supers???----MIKES GYM!!!

Jan 2nd, 06
MONDAY
1. BACK SQT: work up to 80%X6, 85%X6X4
2. CLN PULLS: 100%X5, 105%X4, 108%X3ódo not set bar down, make reps continuous, touch and go.
3. PUSH PRESS: 5 X 5 WORK DRIVE AND FINISH
4. CHIN UPS: 30 TOTAL
5. RDLíS: 4 X 5
6. ROMAN CHAIR SIT UPS: 3 X 10



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Sunday January 1 2006

SUNDAY!!

HAPPY NEW YEAR!!! HAVE A GREAT DAY! THE BURGENER'S WISH ALL OF YOU A VERY HAPPY NEW YEAR!! MAY THIS YEAR BRING YOU PROSPERITY AND MUCH LOVE FOR YOUR FELLOW MAN/WOMAN!!!

BURGENER FAMILY!

BTW THE PIX IS OF SAGE'S COACH---KARTSI....HER SON'S NAME IS NICKOLAS....THANK GOD NICK TAKES AFTER KARTSI'S HUSBAND LEIF!!!! GOOD PEOPLE AND THE REAL DEAL!!



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