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WOD Archive - December 2008

Wednesday December 31 2008
right before the ropes course
wednesday:

1. front sqt; 65%x3, 70%x3, 75%x3, 80%x3, 85%x3

2. cln shrugs: 100%x5, +20 kg x 5, +10 kg x 5

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

4. box jumps: 20 total

5. chins: 20 total

6. abs: your choice




Comments (0)

Tuesday December 30 2008
mr casey shows his athleticism!
tuesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. halting deadlifts: work on technique. 3-5 sets x 3-5 reps. explode into a clean pull on the lat rep. hold that mid thigh position for 2-3 sec. on the reps.

4. abs: your choice.



Comments (0)

Monday December 29 2008
ms natalie at the ropes course. what an athlete!
monday: short week again with new years holidays. enjoy this time.

1. back sqt: 65%x5, 70%x5, 75%x5, 80%x5x2

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

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

4. core work: try this one---narrow grip sn ohs: do 3-5 sets x 5 reps using a weight that is light at first and then more challenging each set. mike gray started this at mikes gym and is having success with this core exercise.

5. abs wheel: 3 x 10 reps.





Comments (24)

Sunday December 28 2008
that gillian is a keeper!!!
sunday:

have a great day!!!




learning the jerk - Watch Video

next sequence


Comments (0)

Saturday December 27 2008
mike, sage, casey, mary
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (0)

Friday December 26 2008
MARY EVERETT!
friday:

rest day




mike gray row - Watch Video

see how mike does the rower


Comments (0)

Thursday December 25 2008
MERRY XMAS FROM THE BURGENER BROS!!!!
YOU ALL HAVE A GREAT XMAS!!! OBVIOUSLY A REST DAY FOR EVERYONE!!

1. OVER-EAT
2. OVER-DRINK
3. DO NOT DRIVE!!!




LEARN JERK SERIES - Watch Video

step 6 in learning the jerk


Comments (0)

Wednesday December 24 2008
big extension!
wednesday: (xmas eve)

1. pwr sn+snatch: work up to 80% for 5 sets. the 80% will be of best snatch and close to a 100% pwr snatch.

2. pwr cln+cln+jerk: work up to 80% for 5 sets

3 core work



Comments (25)

Tuesday December 23 2008
love my warriors and my brothers!
tuesday

1. cj: work up to 85%x1x5
2. snatch: work up to 75%x1x5
3. fs: heavy single
4. chins: 25 total
5. box jumps: 25 total



Comments (0)

Monday December 22 2008
our warriors!
monday: short week with xmas. getting back to basics.

1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. fs: heavy single
4. core work



Comments (25)

Sunday December 21 2008
at mikes gym!
sunday:

rest day! finish your xmas shopping!!!




taking away pvc pipe - Watch Video

learn jerk series


Comments (8)

Saturday December 20 2008
i always love this pix! i use it over and over!
saturday!

1. snatch: work up to max for the day

2. cj: work up to max for the day

go to the beach!!!



Comments (0)

Friday December 19 2008
view from mikes gym outdoor sleeping area!
rest day on friday!!!! enjoy the day! kids are out of school!

we are at a beach house!!!




learn jerk series - Watch Video

pvc pipe + jerk in front with bar


Comments (0)

Thursday December 18 2008
jumping ability
thursday
1 pwr sn+hang pwr sn: work up to 70%x1+2, 75%x1+2, 80%x1+1, 85%x1+1x3 use best pwr snatch as %%.
2. power cln + hng pcln + jerk: work up to 70%x 1+1+2, 75% x 1+1+2, 80%x1+1+1. 85%x1+1+1 x 3

3. core training





sage and ashley - Watch Video

fun at mikes gym!


Comments (0)

Wednesday December 17 2008
mike gray starting position
1. muscle snatch: work a heavy single
2. sn pp+ohs:: 2+2, , 2+2, 1+1, 1+1, 1+1, 1+1 (beat your best snatch if you can!!)
3. rack jerks: work up to a heavy single
4. core work



Comments (0)

Tuesday December 16 2008
getting read for paintball
tuesday:

1. cln and jerk; work up to 80%x1x10
2. back sqt: work up to 80%x3x10
3. core work



Comments (0)

Monday December 15 2008
flowery branch h.s in state playoff\'s. preparation from this summer makes it happen!!!
monday:
1. snatch: work up to 80%x1x10 (no more than 90 sec-2 min rest)
2. front sqt: work up to 80%x3x10
3. core work




Comments (0)

Sunday December 14 2008
i\'m your friend!!!
rest day

you guessed it....ride the harley




learning the jerk - Watch Video

step 3


Comments (0)

Saturday December 13 2008
younger years!
saturday

1. snatch: work up to a heavy single, 90% of single x 1 x2, 85%x1x2

2. cj: work up to a heavy single, 90% of single x 1 x2, 85%x1x2

3. fs: heavy single

pool or ice bath x 3 minutes+



Comments (0)

Friday December 12 2008
1966 national champions!
friday:

rest day!




learning the jerk - Watch Video

break down the hard part into small components


Comments (0)

Thursday December 11 2008
on my harley!!!
thursday

1 pwr sn+ohs: work up to 70%x2+3, 75%x1+3, 80%x1+2, 85%x1+2x4 use best pwr snatch as %%.

2. power cln + fs + jerk: work up to 70%x 2+2+2, 75% x 2+2+2, 80%x1+2+2. 85%x1+2+1 x 4

3. core training



Comments (0)

Wednesday December 10 2008
who can pick out coach b in this pix taken in 1962!!!
wednesday

1. muscle snatch: work a heavy single
2. sn balance: 2, 2, 1, 1, 1, 1 (beat your best snatch if you can!!)
3. fs+jerk: 3+1, 2+1 1+1, 1+1, 1+1. try to beat your best cln and jerk.
4. core work



Comments (18)

Tuesday December 9 2008
boss hoss shows support
tuesday
1. cln and jerk: work up to 78%x2+1 (2 cln +1 jerk) x 5 sets. then do 78%x1 cln+2 jerks x 5 sets. a total of 10 sets. no more than 2 min rest between first 5 sets, rest 4-5 min then that last 5 sets no more than 2 min rest.

2. back sqt: 78%x3x10 sets

3. core work. when i say core work i want you to work on your weakness. it might be low back work, or ab work, but it could be kettlebell work as well. i like kb snatch + ohs + sotts press. chin ups can always be added into core work. the work is your choice based on your weaknesses.



Comments (0)

Monday December 8 2008
clean deadlift off 2\" blocks! makes you strong!
monday:
1. snatch: work up to 78%x2x10 (no more than 90 sec-2 min rest)
2. front sqt: work up to 78%x3x10
3. core work




Comments (6)

Sunday December 7 2008
women arm wrestling!!
rest day!

have a great day. we are doing a crossfit oly cert at u. of san diego.




skill transfer--jerk - Watch Video

learning the split jerk


Comments (0)

Saturday December 6 2008
guess??? who is this commando????
saturday

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single





Comments (0)

Friday December 5 2008
come surf the high tide!!
rest day!



skill transfer--jerk - Watch Video

push jerk


Comments (0)

Thursday December 4 2008
the ladies!!
thursday

1. power snatch: work up to 80% of best pwr sn x 2 x 3, 85%x2x3

2. power cln + jerk: work up to 80% of best power clean x( 1+2, 2+1)3 what does this mean???? do 1 pwr cln + 2 jerks on the first set. the 2nd set do 2 power cleans + 1 jerk on the 2nd. rotate these for the next 3 rounds. a total of 6 sets all together.

3. fs: heavy single

4. core training



Comments (28)

Wednesday December 3 2008
born again hard!!
wednesday

1. muscle snatch: work a heavy single
2. sn pp+ohs: 1+3, 1+2x2 sets, 1+1 x 4 sets up to a heavy single.
3. rack jerks bnk: heavy single. beat your best cln and jerk
4. core work




Comments (0)

Tuesday December 2 2008
mikes gym great friend, bull!!
tuesday

1. cln and jerk: work up to 75%x2+1 (2 clns +1 jerk) x 5 sets. then do 75%x1 cln+2 jerks x 5 sets. a total of 10 sets. no more than 2 min rest between first 5 sets, rest 4-5 min then that last 5 sets no more than 2 min rest.

2. back sqt: 75%x3x10 sets

3. core work.



Comments (0)

Monday December 1 2008
nurse hubbard is a strong lady!
monday:
1. snatch: work up to 75%x2x10 (no more than 90 sec-2 min rest)
2. front sqt: work up to 75%x3x10
3. core work



Comments (20)