Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - July 2006

Monday July 31 2006
Steve Seapker and son Matt. Matt was born on July 27 at 0210 hrs.

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



Comments (0)

Sunday July 30 2006
eve t. enjoying the surf!!!

sunday


rest day!!!

on my way to colorado springs and the otc to see my son casey train before the nationals!!!!



Comments (0)

Saturday July 29 2006
patrick swords!!!



Saturday: as always!!! go for the gold!!!
1. snatch
2. cln and jerk
3. fs



Comments (0)

Friday July 28 2006
eva t. under h20
rest day!!!

enjoy the beach!!!



Comments (0)

Thursday July 27 2006
crossfit chico

Thursday:
1. cleans + jerk: 75% for 2 sets, 80% x 2 sets, 85% x 2 sets.
2. clean shrugs off blocks: 110%x5, 120% x 5, 130% 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 (0)

Wednesday July 26 2006
can you guess who this is???? a great ladies lifter of years past!!!
wednesday

1. front sqt: 78% x 3 x 10
2. snatch pulls + rdl: 105% x 5, 115% x 5, 125% x 5
3.sn push press : 5 x 6
4. back and abs
5. chins: 30 reps



Comments (0)

Tuesday July 25 2006
harly trip in willow creek, ca. nice, nice, nice!!!!

1. 2 pos 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 85%
3. chins: 35
4. back and abs



Comments (0)

Monday July 24 2006
navy corpman mike grey at mikes gym. mike leaves for irag at midnight sunday night!!! get back home mike!!! we miss you already!!!
Monday:
1. back sqt: 78% x 3 x 10
2. cln pulls + rdl: 105% x 5, 115% x 5, 125% x 5
3. push press : 5 sets x 6
4. back and abs
5. chins: 30 reps



Comments (0)

Sunday July 23 2006
compliments from eva t
rest day!!! go to church and enjoy the family!!


Comments (0)

Saturday July 22 2006
learning how to snatch
1. snatch: work up to heavy single

2. cln and jerk: work up to a heavy single

3. front sqt: work up to a medium double for 3 sets.

4. chins: 30

5. back and abs



Comments (1)

Friday July 21 2006
from eva t
rest day!!!

enjoy!!!



Comments (0)

Thursday July 20 2006
sqt racks made by mike karchut

1. 2 pos cleans + jerk: work up to 70% for 2 sets, 75% for 2 sets, 80% x 2 sets.

2. clean shrugs off blocks: 100%x5, 120% x 5, 125% x 5.

3. snatch technique: work 15 minutes and do doubles. work light but effective.

4. kb swings: 3 x 15

5. chins: 20

6. abs



Comments (0)

Wednesday July 19 2006
steve gough!!! the man!!!
1. front sqt: 75% x 3 x 10

2. snatch pulls + rdl: 100% x 5, 110% x 5, 120% x 5

3.sn push press : 5 x 6

4. back and abs

5. chins: 30 reps



Comments (0)

Tuesday July 18 2006
compliments from joe caron who is in china
1. 2 pos snatch: work up to 80% x 2 x 5 sets, -10 kg x 2 sets, -5 kg x 2 sets

2. rack jerks behind: work up to a heavy single.

3. chins: 30

4. back and abs



Comments (0)

Monday July 17 2006
mike karchute and wife claudia
1. back sqt: 75% x 3 x 10

2. cln pulls + rdl: 100% x 5, 110% x 5, 120% x 5

3. push press : 5 x 6

4. back and abs

5. chins: 30 reps




Comments (0)

Sunday July 16 2006
team mt gym in bozeman, mt
MUCH NEEDED REST DAY!!!

ENJOY!!



Comments (1)

Saturday July 15 2006
jessee snatching at team mt headquarters!!

1. snatch: max x 1, -10 kg x 1, -20 kg x 1 x 3

2. cln and jerk: max x 1, -10 kg x 1, -20 kg x 1x2

3. front sqt: heavy single

4. chins: 25

5. back and abs



Comments (0)

Friday July 14 2006
flathead lake, mt

rest day!! you need it!!



Comments (0)

Thursday July 13 2006
eva t in fla. at the space center!!! what a gal!!
1. pwr clean + jerks: take % off best pc. work up to 60%x3+3, 65%x3+3, 70%x3+3, 75%x2+2, 80%x2+2, 85%x1+2 x 2

2. pwr snatch+ ohs: take % off best ps: work up to 60%x3+3, 65%x2+3, 70%x1+3, 75%x1+3, 80%x1+3

3. snatch: work up to 80%x1x3

4. back sqt: work up to 80%x3 reps x 5 sets.

5. back and abs



Comments (0)

Wednesday July 12 2006
the dudes in ennis, mt.
1. muscle snatch + ohs + sotts press: 3+3+3, 2+2+2, 1+1+1, until you miss one of the components.

2. pwr snatch: go up to a heavy pwr snatch. when you miss, quit snatching.

3. rack jerks bnk: heavy single.

4. kb swings: 3 x 20

5. abs: your choice.



Comments (0)

Tuesday July 11 2006
doug ito leading the pack on the harley tout

1. front sqt: work up to a heavy single: 3, 3, 2, 2, 1, 1

2. clean and jerks: if you weakness is jerks make it 1+3, if your weakness is cleans, make it 3+1. work up to 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x1+1x3

3. clean shrugs off blocks: 100%x5, 110%x5, 120%x5

4. chins: 20

5. back extensions: 3 x 10

6. evil wheel: 2 x 15




Comments (0)

Monday July 10 2006
bryce canyon national park
those that are coming back from the calif. games, take off monday!! recover from the drive back from san fran and enjoy the day off. others.

1. back sqt: work up to a heavy single. 3, 3, 2, 2, 1, 1,

2. snatch: work up to 60%x3, 65%x3, 70%x2, 75%x2, 80%x1x3

3. sn pulls: 90%x3, 95%x3, 100%x3

4. sn pp: 5 x 5 work on the top position.

5. chins: 25

6. back and abs



Comments (0)

Sunday July 9 2006
shortie girl

driving back home from the games!!



Comments (0)

Saturday July 8 2006
casey b and evelyn h. watch he bb game!!!

california games in san fran!!!

get some!!!!



Comments (0)

Friday July 7 2006
good starting position!!

travel day to san fran!!! cal games here we come!!!



Comments (0)

Thursday July 6 2006
family waiting!!


rest day!! go get em at the cal games!!



Comments (0)

Wednesday July 5 2006
burgener brothers!!
1. snatch: work up to 85%x1x2 of opener
2. cln and jerk: work up to 83% x 1 x 2
3. back and abs



Comments (0)

Tuesday July 4 2006
camping in bryce canyon nat. park. great trip!!
have a fun 4th, but we must still workout before the fireworks!!

1. snatch: work up to 90% of opener x 1 x 2, 85% x 1 x 2
2. cln and jerk: work up to 90% of opener x 1 x 2, 85% x 1 x 2
3. front sqt: heavy single
4. chins: 20 total. Back and abs



Comments (0)

Monday July 3 2006
incredible natural bridge in bryce nat park
getting ready for cal games on saturday!!!

1. snatch: work up to 95% of opener x 1, 90% of opener x 1, 85% x 1
2. cln and jerk: work up to opener x 1, 90% x 1, 85% x 1
3. front sqt: work up to 105% of best clean x 3 x 2 sets
4. chins: 25 total, back extensions and abs



Comments (0)

Sunday July 2 2006
RELAX!!! DECOMPRESS!!!


REST DAY!!

GET READY!!!

RECOVER!!



Comments (0)

Saturday July 1 2006
the great one!!

Get ready for the calif. Games.

1. snatch: openers

2. cln and jerk: openers

3. front sqt: heavy single

4. back and abs

5. chins: 25



Comments (0)