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WOD Archive - April 2008

Wednesday April 30 2008
mikes gym champions
wednesday:

1. front sqt: 65-70%x3x10 sets

2. sn pulls: 90%x2x3

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

4. core training



Comments (0)

Tuesday April 29 2008
mark, aka M O K named by mary everett, josh's wife. mark is from manchester england and crossfit manchester.
tuesday

1. snatch: work up to 60-65%x2x6

2. cln and jerk: same as snatch

3. core



Comments (0)

Monday April 28 2008
kyle from crossfit manchester england
we are going to start a new 2-4 wk cycle of strength training beginning this week. i am not sure how long we will be doing this. no more than 4 wks but maybe as few as 2 wks.

monday:

1. back sqt: 70%x3x10 sets.

2. push press: 5, 5, 4, 3, 3

3. clean pull: 90%x3x3

4. back and abs



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Sunday April 27 2008
ms sage
sunday:

rest day!

ride the harley day!!!



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Saturday April 26 2008
evelyn does great at the meet
saturday:

1. snatch: work up to best snatch for the day

2. cj: work up to best cj for the day

3. fs: heavy single

4. pool and stretch



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Friday April 25 2008
ms coach ciarelli!!
the lady in the pix needs a rest day!!!

so you take a rest day too!!!!



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Thursday April 24 2008
great meet at velocity fitness this past weekend
thursday

1. pwr snatch: work up to 80% of best ps x 1 x 5

2. pwr cln+pj+jerk: work up to 80% of best pwr cln x 1 +1 x 5 sets.

3. core training



Comments (0)

Wednesday April 23 2008
hey gillian!!!
wednesday:

1. fs: heavy single. no more than 6 total reps

2. snatch: work up to 85%x1x4

3. cj: work up to 85%x1x3

4. fs: medium to heavy single: no more than 4 total reps.

5. core training



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Tuesday April 22 2008
team so calif lifters
tuesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. core training: work those abs and back.



Comments (0)

Monday April 21 2008
olympic test event in bejing
monday:

1. snatch: work up to 85%x1x5

2. cj: work up to 85%x1x4

3. fs; work up to 90% of best clean x 2 x 3

4. core work. your choice.



Comments (0)

Sunday April 20 2008
look at these 3!!!
sunday:

ride the harley a long way today!!!



Comments (0)

Saturday April 19 2008
getting ready girl!!
saturday:

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single.



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Friday April 18 2008
r and r rose dog!
friday:

take some r and r time!!!!



Comments (15)

Thursday April 17 2008
happy baby!
thursday:

1. back sqt: 85%x2x10
2. push press: 5 x 5
3. core work



Comments (0)

Wednesday April 16 2008
jay---physical therapist
wednesday:

1. barski clean+jerk: work up to 78%x3+1x5 sets
2. clean deadlift: 110%x3, 115%x2x2
3. core work.



Comments (0)

Tuesday April 15 2008
hard core
tuesday

1. front sqt: use best clean: 90%x2x8 sets
2. push press: 5 x 5
3. box jumps: 20 total
4. back and abs



Comments (0)

Monday April 14 2008
whose the big dude
monday:

1. barski snatch: (all from high hang for 3 reps. no straps allowed) work up to 78%x3x5 sets
2. sn pulls: 100%x3, +5 kg x 3
3. sn deadlift: 100%+10 kg x 3, +20 kg x 10
4. sn pp: 5 x 3 reps. activate the shoulders.
5. abs: 100 reps



Comments (0)

Sunday April 13 2008
rest day!!
go out and ride a harley!!!!


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Saturday April 12 2008
here is the way to snatch!!
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (0)

Friday April 11 2008
rest day!
take a rest day!!!


Comments (0)

Thursday April 10 2008
platforms at rbv
thursday:

1. front sqt: 80%x3, 87%x1, 80%x3, 90%x1, 80%x3, 92%x1, 80%x3, 94%x1 (use best clean)

2. box jumps: 20 total

3. core



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Wednesday April 9 2008
thank you mr. dube!!!
wednesday:

1. 2 pos cleans: high hang, floor: 80%x1+1 x 5 sets
2. rack jerk bnk: work up to heavy single
3. clean pulls: 105%x3
4. clean deadlift: 115%x2x2



Comments (0)

Tuesday April 8 2008
home made pull up bar!!
tuesday

1. back sqt: 80%x3, 87%x1, 80%x3, 90%x1, 80%x3, 92%x1, 80%x3, 94%x1
2. box jumps: 25 total
3. stretch



Comments (0)

Monday April 7 2008
i will soon be on the harley!!!
monday

1. 2 pos snatch: high hang, floor: work up to 80%x1+1 x 5 sets.
2. sn pulls: 100%x3x2
3. sn deadlift: 110%x3, 115%x3
4. sn push press: 5 x 5
5. core work. your choice.



Comments (0)

Sunday April 6 2008
orlando cert np 2 pix
rest day.

enjoy it. i am dreaming that i can get back on my harley soon!!



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Saturday April 5 2008
battle scars!!!!
saturday:

1. snatch: work up to 80%x1x3, 85%x1, 90%x1. this is suppose to get you to a holding position in case you were in a meet and the rhythm of the meet slowed down and you had to hold.

2. cj: same as snatch.

3. fs; heavy single.



Comments (0)

Friday April 4 2008
rest day fun
take the day off and enjoy the time!


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Thursday April 3 2008
rowers at rbvhs
thursday:

1. front sqt: 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 90%x1, 80%x3, 92%x1 (use best clean)

2. box jumps: 20 total

3. core



Comments (0)

Wednesday April 2 2008
crossfit orlando certification
wednesday:

1. 3 pos cleans: high hang, below knees, floor: 78%x1+1+1 x 5 sets
2. rack jerk bnk: work up to heavy single
3. clean pulls: 100%x3
4. clean deadlift: 110%x2, 115%x2




Comments (0)

Tuesday April 1 2008
resting the knee
tuesday

1. back sqt: 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 90%x1, 80%x3, 92%x1
2. box jumps: 25 total
3. stretch



Comments (0)