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WOD Archive - March 2009

Tuesday March 31 2009
coach swords!!!! great coach!
tuesday:

1. snatch: work up to 70%, 73%, 76%, 79%, 82%, 85%x1x2, 80%x1x2

2. sn pulls on a 2" box: 90%x3, 95%x3, 100%x3 work speed thru the middle.

3. sn pp: 3x5 work upper body strength.

4. box jumps: 15 total.



Comments (10)

Monday March 30 2009
i love this pix and will show it again and again!!!
monday

1. fs: 80%x3x5

2. bs: 80%x3x5

3. push press: 5 x 5

4. core work



Comments (10)

Sunday March 29 2009
eric from norway visits mikes gym!
sunday:

rest day! harley day!!!

it 80ish in san diego county!!!




sage flip in texas - Watch Video

sage learns how to do a back flip!!


Comments (26)

Saturday March 28 2009
new crossfit level 1 trainer--evelyn!
saturday

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single no more than 4 reps total.

4. abs



Comments (28)

Friday March 27 2009
one hell of a coach! coach ursla!
friday:

rest day!



Comments (26)

Thursday March 26 2009
no. 2 exercise in burgener warm up! elbows high and outside
thursday:

1. 2 pos cleans: (floor-mid-thigh) work up to 70%, 73%, (76%, 79%, 82%)2

2. rack jerks: work up to 83%x1x4

3. cln deadlift: work position with more than you snatch: 100%+10 kg x3, +15 kg x2.

4. box jumps: 15 total.



Comments (12)

Wednesday March 25 2009
coach shane at a crossfit oly cert.
WEDNESDAY: SQT DAY.



1. PAUSE BACK SQUATS: work up to 77%x3x5. pause at the bottom for 2-3 seconds then drive the chest up and off the heals......hard, hard!!!

2. pause front squats; same as above. 73%x3x5.

3. back and abs!



Comments (24)

Tuesday March 24 2009
happy birthday cody burgener! 21 yrs old!
tuesday:

1. 2 pos snatch: (floor-mid-thigh) work up to 70%, 73%, (76%, 79%, 82%)2

2. sn deadlift: work position with more than you snatch: 100%+10 kg x 3, +20 kg x 2.

3. sn pp: 3x5 work upper body strength.

4. box jumps: 15 total.



Comments (18)

Monday March 23 2009
lots of bars at mikes gym!
monday

1. fs: 78%x3x5

2. bs: 78%x3x5

3. push press: 5 x 5

4. core work



Comments (4)

Sunday March 22 2009
teach the pressing sn balance to get the feel of pressing your body down on the snatch.
sunday:

ride the harley today!!!



Comments (8)

Saturday March 21 2009
coach natalie works position!!!
saturday:

1. snatch: work up to a heavy single for the day. then back off to 90%x1x2

2. cj: work up to a heavy single for the day. back off to 90%x1, 85%x1x2

3. back and abs.




Comments (8)

Friday March 20 2009
try this stretch to enhance your flexibility!!!
rest day!

have a great one!!!



Comments (0)

Thursday March 19 2009
OLY CERT IN ALEXANDRIA, VA. yeah burpee\'s!
thursday:



1. 2 pos cleans: (floor-mid-thigh) work up to 70%, 73%, 76%, 79%, 81%,

2. rack jerks: work up to 80%x1x4

2. cln pull: work on speed thru the middle with perfect technique. 90%x3, 95%x3,

3. sn deadlift: work position with more than you snatch: 100%+10 kg x 3x2

4. box jumps: 15 total.



Comments (4)

Wednesday March 18 2009
STANCE-GRIP-POSITION!!!
WEDNESDAY: SQT DAY.

1. PAUSE BACK SQUATS: work up to 75%x3. pause at the bottom for 2-3 seconds then drive the chest up and off the heals......hard, hard!!! do 5 sets.

2. pause front squats; same as above. 70%x3x5.

3. back and abs!



Comments (3)

Tuesday March 17 2009
skinny casey makes corrections!
tuesday:

1. 2 pos snatch: (floor-mid-thigh) work up to 70%, 73%, 76%, 79%, 81%,

2. snatch pull: work on speed thru the middle with perfect technique. 90%x3, 95%x3, 100%x3

3. sn deadlift: work position with more than you snatch: 100%+10 kg x 3, +20 kg x 2.

4. sn pp: 3+5 work upper body strength.

5. box jumps: 15 total.



Comments (2)

Monday March 16 2009
dale/ryan or ????? great lift
monday

1. fs: 75%x3x5

2. bs: 75%x3x5

3. push press: 5 x 5

4. core work



Comments (1)

Sunday March 15 2009
1 old coach and 1 young coach!
sunday

rest day!

ride that harley



Comments (2)

Saturday March 14 2009
oly lifters need jumping drills to enhance skills!
saturday

1. sn: heavy single, not max, but heavy

2. cj: heavy single, not max, but heavy

3. fs: heavy single



Comments (20)

Friday March 13 2009
i need a rest day!!!
friday:

rest day!



Comments (1)

Thursday March 12 2009
work hard! or you will have burpee's!!!
thursday:

1. fs: work up to 75%x3x5

2. sn pull: 90%x3, 95%x3

3. cln deadlift for position: 100%x3, 100%+10 kg x 3, 100%x20 kg x 2

4. push press: 5 x 5

5. abs



Comments (1)

Wednesday March 11 2009
working sn position in bottom!
wednesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. chins: 15 total

4. box jumps: 15 total



Comments (1)

Tuesday March 10 2009
jeff w in st. louis
tuesday:

1. fs: 70%x3x5

2. bs: 70%x3x5

3. push press: 5 x 5

4. core work



Comments (10)

Monday March 9 2009
coach thacker works clean
monday: back off week

1. pwr sn+ohs: work up to 75% of best pwr snatch and do 2+2 x 5 sets

2. pwr cln+ jerk: work up to 75% of best pwr cln and do 2+2 x 5 sets

3. chins: 15 total

4. core work



Comments (1)

Sunday March 8 2009
this ride is going to alaska!
sunday: day light savings time!!! spring ahead!

ride that harley or other bike and enjoy the day!!!!



Comments (2)

Saturday March 7 2009
check out the shirt!! boss hoss says!!!
saturday

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single



Comments (1)

Friday March 6 2009
boss hoss???? I AM BOSS HOSS!
FRIDAY:

rest day!




Comments (1)

Thursday March 5 2009
augusta oly cert
thursday:

1. snatch: work up to 75%x1x5

2. cj: work up to 75%x1x5

3. fs: work up to 85%x3x3

4. core





Comments (3)

Wednesday March 4 2009
sage fixing elbows in melbourne, fla.
wednesday:

1. pwr snatch+ohs: work up to 75%x2+3x2, 80%x1+3x2

2. pwr cln+pp+pj+jerk: work up to a medium to heavy push press!! let the push press be the guide in today's workout. stop at a med heavy weight and do 1 pp, 1 pj, 1 jerk. x 4 sets.

3. core work



Comments (2)

Tuesday March 3 2009
kimmer works footwork on the jerk!
tuesday: last day of the cycle

1. snatch: work up t 96%x1x2,

2. cln and jerk: work up to max for the day, 91%x1

3. fs: work up to 97%x1, 87%x1x2

4. core



Comments (2)

Monday March 2 2009
SWING?????? hell yes!
last monday on this 23 day cycle! its been a great cycle at mikes gym! lots of records!

monday:

1. snatch: work up to 89%x1, 79%x2x2

2. cj: work up to 88%x1, 76%x1

3. fs: work up to 92%x1x2, 89%x2

4. core work



Comments (7)

Sunday March 1 2009
thanks to joey and nelli cintron for this great gift!
sunday:

rest day!



Comments (1)