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WOD Archive - August 2009

Monday August 31 2009
new ride!!!
monday:

1 snatch: 60%x3. 65%x2, (70%x1, 75%x1, 80%x1)3
2. snatch pulls: 90%x3, 95%x3, 100%x2, +5 kg x 2
(work speed thru the middle)

3. sn push press: 5 x 5.

4. speed good mornings: 5 x 5. work on driving the hips up not out.

5. abs: 100 reps. your call



Comments (0)

Sunday August 30 2009
the trident
sunday:

harley day!!!



Comments (0)

Saturday August 29 2009
my idol: 68 yr young annie from scotland
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single



Comments (0)

Friday August 28 2009
need i say more!
friday:

rest day



Comments (22)

Thursday August 27 2009
luv this stretch
thursday

1. front sqt: 80%x3x10

2. bs: 70%x3x3

3. abs



Comments (0)

Wednesday August 26 2009
strong finish!
1. barski cleans: 3 cleans from mid thigh. no straps. works finish: work up to 60%x3, 65%x3, 70%x3x3 sets.

2. clean pulls: 90%x3, 95%x3, 100%x3 (work speed thru the middle)

3. rack jerks: 5 x 2 at 65%, 70%, 75%, 80%, 80% all doubles.

4. back extensions: 3 x 10.

5. abs--your choice



Comments (27)

Tuesday August 25 2009
look at those elbows, keeping the bar close
tuesday:

1. back sqt: 80%x3x10

2. fs: 70%x3x3

3. abs



Comments (0)

Monday August 24 2009
crossfit in northern island..miss you guys!
monday:

1. barski snatch: 3 snatches from mid thigh. no straps. works finish: work up to 60%x3, 65%x3, 70%x3x3 sets.

2. snatch pulls: 90%x3, 95%x3, 100%x3 (work speed thru the middle)

3. sn push press: 5 x 5.

4. speed good mornings: 5 x 5. work on driving the hips up not out.

5. abs: 100 reps. your call



Comments (0)

Sunday August 23 2009
class 272 seal graduation
sunday:

rest day----ride the harley or bmw or??????

have a great ride.



Comments (0)

Saturday August 22 2009
L U\'S ride!!!
saturday!

1. snatch: work to a heavy single, 90%x1, 85%x1x2, 80%x1x2

2. cj: work to a heavy single, 85%x1x2, 80%x1+2 x 2sets

3. fs: heavy single.



Comments (10)

Friday August 21 2009
C O D Y!!!!
FRIDAY:

rest day!



Comments (0)

Thursday August 20 2009
Pockets!!! stay over the bar as long as possible.
thursday

1. front sqt: 75%x3x10

2. bs: 73%x3x3

3. abs



Comments (0)

Wednesday August 19 2009
frogman
wednesday

1. 2 pos cln+jerk: 65%x2+1, 70%x2+1, 75%x2+1x3

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

3. back and abs



Comments (4)

Tuesday August 18 2009
manchester ladies
tuesday:

1. back sqt: 75%x3x10

2. fs: 75%x3x3

3. abs



Comments (7)

Monday August 17 2009
first part of burgener warm up
monday:

1. 2 pos snatch: 65%x2, 70%x2, 75%x2x3

2. sn deadlift + shrugs: 100%+10 kg x 5, +20 kg x 5 x 2 sets

3. sn pp: 5 x 5 heaviest 5 last set.

4. back and abs



Comments (0)

Sunday August 16 2009
amazing!!
sunday:

rest day!!!



Comments (0)

Saturday August 15 2009
brotherhood!!!
saturday:

1. snatch: work up to a med heavy single x 1. 85%x1, 80%x1x3

2, cln and jerk: same as sn

3. fs: heavy single



Comments (25)

Friday August 14 2009
hmmmmm---nice!
friday:

rest day



Comments (0)

Thursday August 13 2009
big dog and protector!!!
thursday

1. front sqt: 70%x3x10

2. bs: 70%x3x3

3. abs



Comments (0)

Wednesday August 12 2009
this is going on the harley!!!
wednesday

1. 3 pos cln: 60%x3, 65%x3, 70%x3x3

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

3. push-press: 5 x 5 end with the heaviest set

4. back and abs



Comments (4)

Tuesday August 11 2009
crossfit scotland
tuesday:

1. back sqt: 70%x3x10

2. fs: 70%x3x3

3. abs



Comments (0)

Monday August 10 2009
POCKETS!!!
monday

1. 3 pos snatch: 60%x3, 65%x3, 70%x3x3

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

3. sn pp: 5 x 5 end with the heaviest set

4. back and abs



Comments (0)

Sunday August 9 2009
33 yrs of marriage!!!
sunday:

rest day--hope you are fully recovered.



Comments (6)

Saturday August 8 2009
how true!!!
saturday:

1. snatch: work up to 80%x1x3

2. cln and jerk: work up to 80%x1x3

3. fs: work up to a medium single.

4. stretch



Comments (0)

Friday August 7 2009
loch lomond
friday:

rest day. congrats to son beau!!!



Comments (8)

Thursday August 6 2009
fun time in scotland
thursday:

1. back sqt: take 80% of best clean x 3 x 3

2. fs: take 65% of best fs x 3 x 3

3. 25 box jumps

4. abs



Comments (0)

Wednesday August 5 2009
haggis!!! love it!
wednesday:

1. 2 pos cleans: 1 floor, 1 just above mid thigh (pockets): work up to 60%x2x5

2. cln pulls: work up to 90%x3x3. work position off ground and speed thru middle

3. push press: 3 x 3

4. good mornings: 3 x 5 light weight

5. abs: your choice.



Comments (0)

Tuesday August 4 2009
at the crossfit oly cert trainers learn how to coach ea other
tuesday:

1. front squat: work up to 70% of best clean x 3 x 3

2. back sqt: work up to 85% of best clean x 3 x 3

3. kb swings x 50 total reps

4. abs: your choice



Comments (0)

Monday August 3 2009
routine is the enemy
monday august 3. having a rest week of sorts in order to begin a new cycle. the last days of the bulgarian cycle were hard and now you need to recover and start feeling fresh again. that is the purpose of this week.

1. snatch: work up to 60%x2x5

2. sn pulls: work up to 90%x3x3

3. sn pp: 3 x 3

4. bk ext: 2 x 10

5. abs: your choice.



Comments (29)

Sunday August 2 2009
philosophy of life
SUNDAY

rest day!!!



Comments (1)

Saturday August 1 2009
lake michigan!!
saturday

1. snatch: max out, 79%x2

2. cln+jerk: max out, 82%x2

3. fs: max out, 95%x1, 90%x1x2

4. abs




Comments (0)