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| Monday August 31 2009 |
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| 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
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| Sunday August 30 2009 |
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| the trident |
sunday:
harley day!!!
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| Saturday August 29 2009 |
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| 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
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| Friday August 28 2009 |
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| need i say more! |
friday:
rest day
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| Thursday August 27 2009 |
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| luv this stretch |
thursday
1. front sqt: 80%x3x10
2. bs: 70%x3x3
3. abs
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| Wednesday August 26 2009 |
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| 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
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| Tuesday August 25 2009 |
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| look at those elbows, keeping the bar close
|
tuesday:
1. back sqt: 80%x3x10
2. fs: 70%x3x3
3. abs
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| Monday August 24 2009 |
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| 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
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| Sunday August 23 2009 |
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| class 272 seal graduation |
sunday:
rest day----ride the harley or bmw or??????
have a great ride.
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| Saturday August 22 2009 |
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| 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.
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| Friday August 21 2009 |
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| C O D Y!!!! |
FRIDAY:
rest day!
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| Thursday August 20 2009 |
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| Pockets!!! stay over the bar as long as possible. |
thursday
1. front sqt: 75%x3x10
2. bs: 73%x3x3
3. abs
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| Wednesday August 19 2009 |
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| 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
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| Tuesday August 18 2009 |
 |
| manchester ladies |
tuesday:
1. back sqt: 75%x3x10
2. fs: 75%x3x3
3. abs
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| 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
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| Sunday August 16 2009 |
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| amazing!! |
sunday:
rest day!!!
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| Saturday August 15 2009 |
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| 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
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| Friday August 14 2009 |
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| hmmmmm---nice! |
friday:
rest day
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| Thursday August 13 2009 |
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| big dog and protector!!! |
thursday
1. front sqt: 70%x3x10
2. bs: 70%x3x3
3. abs
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| Wednesday August 12 2009 |
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| 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
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| Tuesday August 11 2009 |
 |
| crossfit scotland |
tuesday:
1. back sqt: 70%x3x10
2. fs: 70%x3x3
3. abs
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| 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
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| Sunday August 9 2009 |
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| 33 yrs of marriage!!! |
sunday:
rest day--hope you are fully recovered.
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| Saturday August 8 2009 |
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| 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
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| Friday August 7 2009 |
 |
| loch lomond |
friday:
rest day. congrats to son beau!!!
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| Thursday August 6 2009 |
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| 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
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| Wednesday August 5 2009 |
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| 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.
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| Tuesday August 4 2009 |
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| 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
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| Monday August 3 2009 |
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| 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.
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| Sunday August 2 2009 |
 |
| philosophy of life |
SUNDAY
rest day!!!
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| 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
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