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WOD Archive - July 2007

Tuesday July 31 2007
squat therapy
tuesday

1. cln and jerk: work up to a heavy single x 1. 90% of that weight x 1 x 2, 85% x 1 x 4

2. cln pulls: 100%x3x3

3. front sqt: 60%x3, 65%x3, 70%x3, 75%x3, 80%x3

4. back ext: 3 x 10

5. hanging leg raise: 30 reps total.



Comments (0)

Monday July 30 2007
these are the athletes that i did a 1 day seminar for in seattle, wa.
monday:

1. snatch: work up to a heavy single. take 90% of that weight x 1 x 2 sets. take 85% of the heavy single x 1 x 4 sets.

2. sn pulls: 100%x3, 100%+5 kg x 3 x 2 (work speed in the 2nd pull)

3. sn pp: 5 x 5

4. back sqt: 60%x5, 65%x5, 70%x5m 75%x5, 80%x5

5. core work.



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Sunday July 29 2007
columbian blue with black lettering or columbia blue iwth red lettering as shown on saturday's workout.
sunday:


rest day



Comments (0)

Saturday July 28 2007
mikes gym tee's for sale. contact mike.
saturday

1. snatch: work up to max for day: then--90%x1x2, 85%x1x3

2. cj: work up to max for day

3. fs: heavy single



Comments (9)

Friday July 27 2007
great to be home
friday

rest day



Comments (0)

Thursday July 26 2007
thursday

1. snatch: work up to 60%x2x2, 65%x2x2, 70%x2x2, (75%x1, 80%x1, (85%x1)3

2. pwr cln+fs+jerk: 1+3+1. work up to a max pwr cln while doing this. this should be somewhere around 80% of your best clean. when you get to that max pc keep the wt. at that level and do 4 sets with that weight. this should be fairly easy for the sqt and jerks.

3. push press: 5 x 5

4. back and abs.



Comments (0)

Wednesday July 25 2007
banff hotel. happy anniversary ms leslie burgener!!! 31 years!!! i will take you here someday!!
wednesday

1. muscle snatch: heavy single. no more than 5-6 sets.

2. sn pp+ohs: 3+3x5 sets.

3. rack jerks: heavy single. no more than 5-6 sets.

4. back and abs.



Comments (21)

Tuesday July 24 2007
tuesday:

1. cln and jerk: on the minute: 65%x1x5, 70%x1x5, 75%x1,x5, 80%x1, 85%x1, 88%x1, 90%x1,, 92%x1

2. snatch: 60%x2x2, 65%x2x2, 70%x1x5

3. back and abs



Comments (0)

Monday July 23 2007
go to banff, alberta!!! incredible!!!
monday:

1. snatch: on the minute: 65%x1x5, 70%x1x5, 75%x1x5, 80%x1, 83%x1, 86%x1, 88%x1. 90%x1 from 75% to 88% take a normal rest break. the others are on the minute.

2. front squat: heavy single. -10 kg x 1 x 2, -10 kg x 2 x 3

3. core training.



Comments (0)

Sunday July 22 2007
sunday:

rest day

crossfit 1 day seminar in seattle at crossfit seattle.



Comments (0)

Saturday July 21 2007
gough's home gym
saturday:

1. snatch: work up to a heavy single

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

3. fs: work up to a heavy single

on all 3 of these exercises make sure you warm up thourghly and go as heavy as you can and how you feel for the day.




Comments (1)

Friday July 20 2007
do you know this man?
friday

rest day!!



Comments (0)

Thursday July 19 2007
king jack of montana
thursday

1. snatch: work up to 60%x2x2, 65%x2x2, 70%x2x2, 75%x1, 80%x1, (85%x1, 88%x1, 90%x1)3

2. pwr cln+fs+jerk: 1+3+1. work up to a max pwr cln while doing this. this should be somewhere around 80% of your best clean. when you get to that max pc keep the wt. at that level and do 4 sets with that weight. this should be fairly easy for the sqt and jerks.

3. push press: 5 x 5

4. back and abs.




Comments (4)

Wednesday July 18 2007
karchut, gough, burgener
wednesday

1. muscle snatch: heavy single. no more than 5-6 sets.

2. sn pp+ohs: 3+3x5 sets.

3. rack jerks: heavy single. no more than 5-6 sets.

4. back and abs.



Comments (0)

Tuesday July 17 2007
mike karchut
tuesday:

1. cln and jerk: on the minute: 60%x1x5, 65%x1x5, 70%x1x5, 75%x1, 80%x1, 85%x1, 88%x1, 90%x1

2. snatch: 60%x2x2, 65%x2x2, 70%x1x4

3. back and abs



Comments (0)

Monday July 16 2007
at steve gough's in ennis, mt.
monday:

1. snatch: on the minute: 60%x1x5, 65%x1x5, 70%x1x5, 75%x1, 80%x1, 83%x1, 86%x1, 88%x1. from 75% to 88% take a normal rest break. the others are on the minute.

2. front squat: heavy single. -10 kg x 1 x 2, -10 kg x 2 x 3

3. core training.



Comments (0)

Sunday July 15 2007
national champion: sage burgener
sunday

rest day!!!!



Comments (0)

Saturday July 14 2007
tom and linda!! tom is a former lifting buddy!!!
saturday


1. snatch: openers for those competing in the calif. games. max for others

2. cj: same as above

3. fs: heavy single



Comments (3)

Friday July 13 2007
rest day
friday:

rest day!!! take it.



Comments (2)

Thursday July 12 2007
a bald eagle that is very, very strong, but injured and on display in springfield, mo.
thursday

1. pwr sn+ohs: 1+3, work 5 sets you choose the wt.

2. pwr cln+fs+jerk: 1+3+1. you select the wt. for 5 work sets.

3. core training: back and abs plus physical weakness training.



Comments (6)

Wednesday July 11 2007
murray cross at rbvhs
wednesday

1. sn pulls: 90%x3, 95%x3, 100%x3
2. cln pulls: 100%x3x3
3. push press: 5 x 5
4. back and abs



Comments (2)

Tuesday July 10 2007
go get em!!!!
tuesday

1. pwr snatch: work up to 60%x2, 65%x2, (70%x1, 75%x1, 80%x1)3

2. pwr cln+pj+jerk: work up to 60%x1+1+1, 65%x1+1+1, 70%x1+1+1x3

3. core training.



Comments (8)

Monday July 9 2007
bent arms????
monday:

1. snatch: work up to 70%x1, 75%x1, 80%x1x5

2. cj: same as snatch

3. fs: work up to a heavy single.



Comments (0)

Sunday July 8 2007
pappa grady with son tommy!!

sunday:

rest day!!!




Comments (0)

Saturday July 7 2007
bar close
saturday:

1. snatch: work to a heavy single, then take 95% of that wt x 1, 90%x1x2

2. cln and jerk: same as the snatch.

3. back and abs.



Comments (0)

Friday July 6 2007
friday


rest day



Comments (0)

Thursday July 5 2007
getting tall!!
tuesday:

1. back sqt: work up to 85%x2x10 sets

2. push press: 5 x 5

3. kb swings: 3 x 10

4. crunchies: 100 reps



Comments (1)

Wednesday July 4 2007
kaloni working that bottom position!!
wednesday

1. barski cleans: 60%, 65%,70%, 75% for 3 rounds.
the barski cleans like the barski snatch are all done from the high hang, without straps and without putting bar down. work that top pull!!!

2. rack jerks bnk: work up to heavy single

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

4. stretch, pool, ice.



Comments (0)

Tuesday July 3 2007
is this the catapult method??
tuesday

1. front sqt: work up to 85%x2x10. use best cln for your max.

2. muscle snatch+sn balance: work up to max muscle snatch and then do a sn balance with it. no more than 5-6 total sets.

3. abs: your choice

4. chins: 25 total.



Comments (16)

Monday July 2 2007
seen in calif.
1. barski snatch: 55%x3, 60%x3, 65%x3, 70%x3, 75%x3 for 2 rds.

barski snatches are all from the high hang and done without straps and without dropping the bar. good exercise for developing the finishing pull.

2. sn pulls: 105%x3x2

3. sn pp: 5 x 5 med weight.

4. back extensions: 3 x 10

5. hanging leg raise: 25 total reps.



Comments (0)

Sunday July 1 2007
eva t on mt. shasta
rest day!!

pinch and a punch-----first of the month!!!



Comments (0)