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WOD Archive - June 2006

Friday June 30 2006
these gals can lift weights!! they are awesome!!


rest day!!!



Comments (21)

Thursday June 29 2006
sage and bull!!! when bull was here he taught us so much. thanks bull

leaving on my harley ride today: will be gone until july 14. i will hve my computer and will try to keep up with the workouts and communications.

1. muscle snatch + ohs: work up to a heavy single in ms + ohs.
2. snatch: work up to 83%%x1x3
3. fs+jerks: work up to 80% of best clean x 3+1x3
4. cln pulls: 100%x3x3



Comments (0)

Wednesday June 28 2006
waiting to go to bb game!!!

use best pwr snatch and pwr cln. If you donít know it then take 80% of best clean and use that figure as your best lift.
1. pwr snatch+ohs: work up to 60%x3+3, 65%x3+3, 70%x2+3, 75%x1+3, 78%x1+2, 80%x1+1x2
2. pwr cln + pj + jerk: work up to 70%x1+1+1x2, 75%x1+1+1, 80%x1+1+1x3 sets
3. core exercises: back extensions, kb swings, chins, ab wheel, elbow to knees. choose any 2 ab exercises you want and 1 back exercise.




Comments (0)

Tuesday June 27 2006
cody's power from lifting
1. cln and jerk: work up to 80%x1x5
2. snatch: work up to (70%x1, 75%x1, 80%x1)3
3. back sqt: work up to a heavy single, Then back off 20 kg x 2x2, -10 kg x 3.
4. chins: 25 total



Comments (0)

Monday June 26 2006
2 HAND TURKISH GET UP BY MAXIMO!!!

GETTING READY FOR THE CALIF. GAMES ON JULY 8.

1. snatch: work up to 70%x2x5
2. cln and jerk: work up to 75%x1+1x5
3. fs: work up to a heavy single
4. core training: KB SNATCH+OHS+SOTTS X 3 EACH SIDE X 4 SETS. CHINS: 25 TOTAL.



Comments (0)

Sunday June 25 2006
meseverde, ariz.

much needed rest day!!

beach, family, harley ride!!

do not forget church!!



Comments (20)

Saturday June 24 2006
i am a very spoiled weimareiner!! But, i am the dog!!
FIRST OFF: GOOD LUCK CONNOR, ALISA AT THE SCHOOL AGE CHAMPIONSHIPS THIS WEEKEND!!

1. snatch: work up to a heavy single, -10 kg x 1, -5 kg x 1

2. cln and jerk: work up to 80%x1x3, every 2 min. 85%x1, 90%x1, -10 kg x 1, -5 kg x 1

3. heavy single fs

4. chins: 25 total

5. back extensions x 10 x 3 sets

6. ab wheel: 3 x 15 or...you can choose your ab exercise.



Comments (0)

Friday June 23 2006
anothe sunset at the burgener compound!!


rest day!! you deserve it!!

btw--- i am 60 yrs old today!! cannot believe that shit!! where has the time gone!!

i thank God daily for what i have: great wife, wonderful 3 sons and a very beautiful young lady!! friends that i have met in weight-lifting are high on that list as well. i appreciate you and your friendship!!



Comments (0)

Thursday June 22 2006
tim and son james after success!! good coach!!
1. muscle snatch + ohs: work up to a heavy single in ms + ohs.

2. snatch: work up to 75%x1x3

3. sn deadlift + rdl combo: 100%x3, 110%x2, 120%x1

rest 20 min

4. fs+jerks: work up to 80% of best clean x 3+1, 85%x2+1, 90%x1+1

5. cln deadlift rdl combo: 100%x3, 110%x2, 120%x1



Comments (17)

Wednesday June 21 2006
james swords courtsy of dad tim swords!!

1. pwr snatch+ohs: work up to 60%x3+3, 65%x3+3, 70%x2+3, 75%x1+3x3

rest 10 min

2. pwr cln + pj + jerk: work up to 70%x1+1+1x2, 75%x1+1+1, 80%x1+1+1x3 sets

3. core exercises: back extensions, kb swings, chins, ab wheel, elbow to knees. choose any 2 ab exercises you want and 1 back exercise.



Comments (0)

Tuesday June 20 2006
columbian coach courtsy of jim moser

1. cln and jerk: work up to 85%x1x3

rest 10 min

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

rest 10 min

3. rack jerks bnk: work breathing and drive: work up to 85%x1x3

rest 10 min

4. back sqt: work up to a heavy single




Comments (1)

Monday June 19 2006
columbia training hall courtesy of jim moser.

1. snatch: work up to 80%x1x2

rest 10 min

2. cln and jerk: work up to 80%x1+1x2

3. fs: work up to a heavy single

4. snatch: work up to 85%x1

5. core training: your choice: kettlebells, back extensions, ab wheel, chins, etc, etc.



Comments (0)

Sunday June 18 2006
sunset at the compound!!!

HAPPY FATHERS DAY!! my whole family will be at the BURGENER compound!! YEAH!!!

rest day!!

go to church!!

ride a harley!!

spend time with the family!!!



Comments (0)

Saturday June 17 2006
cody!!! cif championship game

1. snatch: max for day

2. cln and jerk: max for the day

3. front sqt: heavy single

4. back and abs



Comments (0)

Friday June 16 2006
crossfit friends!!

rest day!! enjoy!!



Comments (0)

Thursday June 15 2006
devil dog!!!

1. joe mills cleans: on the minute: work up to70%x1x5, 73%x1x5, 76%x1x5, 79%, 83%, 87%, 89%, 91%

2. rack jerks bnk: max for the day

3. db snatch+ohs+sotts press+lunge rt leg+lunge lt leg x 3 each arm x 4 sets.

4. chins: 25 total

5. back ext. 3 x 14 use weight.

6. abs: evil wheel 3 x 15



Comments (0)

Wednesday June 14 2006
great ab exercise!!!

1. front sqt: 79%x3x10 every 90 sec

2. snatch pull/rdl combo: 100%x5, 105%x5, 110%x5x2

3. bench press: 5 x 5, med heavy . wt.

4. kb snatch+ohs+sotts presses: 5+5+5 x 5 sets
if you don't have kb use db;s

5. kb swings x 15 x 3 sets

6. abs: your choice



Comments (0)

Tuesday June 13 2006
big t ranch!!! that being norm fulk, casey burgener and issac burgener

1.snatch: joe mills workout: 70%x1x5, 73%x1x5, 76%x1x5, 79%, 83%, 86%, 89%, 91%

2. snpp+ohs: 5+5 x 4 sets med wt.

4. chins: 25 total.

5. back extensions: 3 x 10 use weight

6. ab exercises--your choice



Comments (0)

Monday June 12 2006
chinese lifters

1. back sqt: 80%x3x10 every 90 sec

2. clean pull/rdl combo: 100%x5, 105%x5, 110%x5x2

3. push press: 5 x 5, med. wt.

4. reverse back ext: 3 x 10

5. elbows to knees: 3 x 15



Comments (0)

Sunday June 11 2006
decompression
rest day!!

enjoy the day being with family and friends!!

go to church!



Comments (0)

Saturday June 10 2006
young kids in china lift weights

1. snatch: max for day

2. cln and jerk: max for the day

3. front sqt: heavy single

4. back and abs



Comments (0)

Friday June 9 2006
nice platform for bar resting on shoulders

rest day!! this is our seniors graduation day!!

school year comes to an end!! but life for may seniors is just beginning!!

enjoy the day!



Comments (0)

Thursday June 8 2006
crossfit friends

1. barski clean: (all from high hang wo straps) work up to 60%x2, 65%x2, 70%x2x3

2. rack jerks bnk: 2, 2, 2, 1, 1, 1. (try to hit a heavy single) max it.

3. back extensions: 3 x 10 use weight

4. ab exercises--your choice

5. beach exercises: your choic



Comments (0)

Wednesday June 7 2006
host country columbia for the jr pan ams



1. front sqt: 76%x3x10 every 90 sec

2. snatch pull/rdl combo: 98%x5, 102%x5, 108%x5x2

3. db bench press: 5 x 5, med heavy . wt.

4. kb snatch+ohs+sotts presses: 5+5+5 x 5 sets

5. kb swings x 15 x 3 sets

6. abs: your choice



Comments (0)

Tuesday June 6 2006
mental prep is very important before a big lift
Tuesday:
1. barski snatch: (all from high hang w.o. straps) work up to 62%x3, 68%x3, 72%x3x3

2. snatch balance: you should be able to do your best snatch in this exercise. work up to that weight or even more on the last set. 3, 2, 1, 1, 1, 1.

3. sn pp: 5, 4, 3, 2,

4. chins: 25 total.

5. back extensions: 3 x 10 use weight

6. ab exercises--your choice



Comments (0)

Monday June 5 2006
strong position at top

1. back sqt: 76%x3x10 every 90 sec

2. clean pull/rdl combo: 95%x5, 102%x5, 108%x5x2

3. push press: 5 x 5, med. wt.

4. reverse back ext: 3 x 10

5. elbows to knees: 3 x 15




Comments (0)

Sunday June 4 2006
outside my house!!
rest day!!

go to church!!

spend time with the family!!



Comments (1)

Saturday June 3 2006
Chinese lifters going to training hall.

1. snatch: max for the day

2. cln and jerk: max for the day

3. front sqt: heavy single

4. back extensions with weight: 3 x 10

5. abs: your choice

6. chins: 25 total



Comments (0)

Friday June 2 2006
nice sunset!!

rest day!! enjoy the day!1

TGIF....MAN, I DO HAVE SENIOR-ITIS!! I GUESS: TEACHER-ITIS.



Comments (0)

Thursday June 1 2006
casey at scoreboard

1. 2. pos clean: work up to 65%x2, 70%x2, 75%x2x3

2. fs+jerk: work up to 78%x2+1, 82%x1+1, 85%x1+1, 87%x1+1

3. pp: 5 x 5 medium weight.

4. back extensions: 3 x 10 use weight

5. ab exercises--your choice

6. beach exercises: your choic



Comments (1)