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WOD Archive - November 2008

Sunday November 30 2008
OMG! WHAT A WEEK! got married, partied, and now i am exhausted down here in mexico!!!
sunday

MUCH, MUCH NEEDED REST DAY FOR THE BURGENER'S!!!!




foot position - Watch Video

at camp pendlleton!!!


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Saturday November 29 2008
I AM ready to lift coach b!!!
saturday:

1. snatch: max for the day, -10 kg x 1x2, -15 kg x 1 x 2

2. cj: max for the day, -10 kg x 1x2, -15 kg x 1 x 2

3. fs: heavy single

4. back and abs





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Friday November 28 2008
carla mac made these for her gym in n. dakota. cheap and functional!!
friday:

rest day! enjoy the 2 days off.




skill transfer-jerk - Watch Video

push jerk or power jerk!!


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Thursday November 27 2008
SUNSET AT MIKES GYM
REST DAY!!! have a great thanksgiving!



wow!!! - Watch Video

what a lift!


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Wednesday November 26 2008
retired??? well today he is getting married to ms natalie woolfolk!! congrats to them!
wednesday:

1. muscle snatch: work a heavy single
2. sn balance: try to beat your best snatch. or a heavy single
3. rack jerks: try to beat your best cln and jerk. or a heavy single
4. core work

GET READY FOR TURKEY DAY!!!



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Tuesday November 25 2008
zach does db cleans
tuesday

1. cln and jerk: work up to 70%x2+1 (2 clns +1 jerk) x 5 sets. then do 70%x1 cln+2 jerks x 5 sets. a total of 10 sets.

2. back sqt: 70%x3x10 sets

3. core work.




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Monday November 24 2008
2 old marines!!! well maybe 1 old one!
starting a new cycle here. this week will be an easier week for 1 wk.

monday:
1. snatch: work up to 70%x2x10
2. front sqt: work up to 70%x3x10
3. core work




207 kg snatch - Watch Video

can you believe this???


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Sunday November 23 2008
so ill resort. b&b owned by bill and jim grisley
sunday:

i will be at crossfit oceanside for a 1 day seminar! come and join us!!




skill transfer--jerk - Watch Video

no 3 exercise push press


Comments (9)

Saturday November 22 2008
we use the bear as a functional strength pattern
saturday

1. snatch: heavy single

2. cj: heavy single

3. fs: heavy single



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Friday November 21 2008
sage extension!!
rest day!

have a great day




skill transfer-jerk - Watch Video

no 2 exercise push jerk bnk


Comments (1)

Thursday November 20 2008
sage: down and up, scoop, transition
thursday

1. front sqt: 85%x3x5

2. bs: 75%x5x4

3. push press: 5 x 5 medium weight.

4. back ext: 3 x 10

5. abs




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Wednesday November 19 2008
straight dip for jerk
wednesday

1. cln&jerk: work up to 70%x1x5 on the minute, 75%x1x5, 80%x1x5, 83%x1, 86%x1, 89%x1, 92%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.

2. cln pull: 100%+5kg x3

3. cln deadlift: work positioning: 100%+20 kg x 3, +10

4. cln shrugs: 100%+40 kg x 5

5. abs: your choice




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Tuesday November 18 2008
daughter sage shows good starting pos
tuesday

1. back sqt: 85%x3x5

2. fs:, 70%x3, 75%x3x3

3. push press: 5 x 5 medium weight.

4. back ext: 3 x 10

5. abs



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Monday November 17 2008
my old coach spotting a bench press
one more week of the joe mills cycle.

monday:

1. snatch: work up to 68%x1x5 on the minute. 73%x1x5, 78%x1x5, 83%x1, 86%x1, 89%1, 92%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.

2. sn pull: 100%+5kg x3

3. sn deadlift: work positioning: 100%+20 kg x 3

4. sn shrugs off blocks: 100%+40 kg x 5 x 2

5. chins: 25 total

6. abs




Comments (0)

Sunday November 16 2008
JAY, pt that don w. started!
sunday:

rest day!

enjoy that harley ride!




skill transfer-jerk - Watch Video

push press behind neck


Comments (5)

Saturday November 15 2008
gough and karchut!
saturday:

1. snatch: 3, 2, 1, 1, 1, 1, 1 hit a pr if you can in these parameters.

2. cj: 2+2, 2+1, 1+1, 1+1, 1+1, 1+1 hit a pr in these parameters

3. fs: heavy single

4. abs





Comments (0)

Friday November 14 2008
beautiful view
rest day!

get ready for saturday workout!!




skill transfer - Watch Video

casey burgener demo's skill transfer exercises


Comments (2)

Thursday November 13 2008
outstanding lifting!!!
thursday:

1. muscle snatch: max

2. pwr sn+sn: work up to 78% of best snatch x 2+1 (on last rep) x 6

3. pwr cln+pj+jerk: work up to 78% x 1+1+1 of best cln and do pp then jerk, but when and if you fail with the pp no longer do them but continue jerking.

4. turkish get ups x 5 each side

5. abs





burgener wu cln - Watch Video

casey burgener demo's cln warm up


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Wednesday November 12 2008
oly lifting and ankle, knee, hip flexibility.
wednesday

1. cln&jerk: work up to 68%x1x5 on the minute, 73%x1x5, 78%x1x5, 83%x1, 85%x1, 88%x1, 90%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.

2. cln pull: 100%x3x2
3. cln deadlift: work positioning: 105%+10 kg x 3, +10 x 2

4. evil wheel: 3 x 10




Comments (0)

Tuesday November 11 2008
casey b coaching oly lifting????
tuesday

1. back sqt: 80%x5x5

2. fs:, 70%x3, 75%x3, 80%x3x2, 83%x2x2

3. push press: 5 x 5 medium weight.

4. back ext: 3 x 10

5. abs




Comments (0)

Monday November 10 2008
jp pull under
monday:

1. snatch: work up to 65%x1x5 on the minute. 75%x1x5, 78%x1, 80%x1, 83%x1, 85%x1, 88%1, 90%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.

2. sn pull: 100%x3x2

3. sn deadlift: work positioning: 100%+15 kg x 3, +5 kg x 3

4. chins: 25 total

5. abs





Comments (0)

Sunday November 9 2008
speed!!!
sunday

rest day!!! harley ride!




4 pos snatch - Watch Video

casey burgener demo's pwr and then full snatch from 4 positions.


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Saturday November 8 2008
great extensions
saturday

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (15)

Friday November 7 2008
marine corps!!! oh rah!!
friday:

rest day!




nat woolfolk - Watch Video

tracy fober vid. the iron maven does a great job!


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Thursday November 6 2008
young female marine!
thursday:

1. muscle snatch: max

2. pwr sn+sn: work up to 78% of best snatch x 2+1 (on last rep) x 6

3. pwr cln+pj+jerk: work up to 78% x 1+1+1 of best cln and do pp then jerk, but when and if you fail with the pp no longer do them but continue jerking.

4. turkish get ups x 5 each side

5. abs




Comments (0)

Wednesday November 5 2008
great cert at camp pendleton last week.
wednesday

1. cln&jerk: work up to 65%x1x5 on the minute, 70%x1x5, 75%x1x5, 78%x1, 80%x1, 83%x1, 85%x1, 88%x1 remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.

2. cln pull: 95%x3, 100%x3

3. cln deadlift: work positioning: 100%+10 kg x 3, +5 x 2

4. evil wheel: 3 x 10




nat woolfolk - Watch Video

from tracy fober the iron maven!!!


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Tuesday November 4 2008
full extension!!
tuesday

1. back sqt: 78%x5x5

2. fs:, 65%x3, 70%x3, 75%x3, 80%x3x2

3. push press: 5 x 5 medium weight.

4. back ext: 3 x 10

5. abs




Comments (1)

Monday November 3 2008
seminar in st. louis
monday:

1. snatch: work up to 65%x1x5 on the minute. 70%x1x5, 75%x1x5, 78%x1, 80%x1, 83%x1, 85%x1, 88% remember the first 15 reps are on the minute. the last 5 sets take 3-4 minutes rest.

2. sn pull: 95%x3, 100%x3

3. sn deadlift: work positioning: 100%+10 kg x 3, +5 kg x 3

4. chins: 25 total

5. abs




Comments (0)

Sunday November 2 2008
view at mikes gym
rest day!!! enjoy!



burgener warm up by nat - Watch Video

burgener warm up


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Saturday November 1 2008
where is my beef jerky!!!!
saturday:

1. snatch: heavy single

2. cj: heavy single

3. fs: heavy single



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