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WOD Archive - May 2009

Sunday May 31 2009
position of bar on shoulders
sunday:

RIDE THAT HARLEY!!!



Comments (1)

Saturday May 30 2009
POSITION!!!
saturday:

1. snatch: heavy single, -10 kg x 1, -5 kg x 1 x 3

2. cln and jerk: heavy single, -10 kg x 1, -10 kg x 1 x 3

3. core work



Comments (19)

Friday May 29 2009
note jerking position of elbows
friday:

rest day



Comments (1)

Thursday May 28 2009
natalie adjusting the grip
thursday:



1. front sqt: 65%x3, 70%x3, 75%x3, 80%x3x2

2. bs: 70%x3x3

3. pp: 5 x 5

4. kb sn+ohs+sotts press+turkish get up: 3+3+3+3x3 sets each arm.



Comments (1)

Wednesday May 27 2009
mike grey cleaning!!!
wednesday:

1. cln and jerk: on the minute. 63%x1x5, 68%x1x5, 73%x1x5, 78%x1, 81%x1, 84%x1x3

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

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

4. box jumps: 15



Comments (1)

Tuesday May 26 2009
casey, nat, kirk all at crossfit oldtowne
tuesday:

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

2. fs: 70%x3x3

3.sn pp: 5 x 5

4. kb sn+ohs+sotts press: 5+5+5x3 sets each arm.



Comments (1)

Monday May 25 2009
casey helping with skill transfer
monday:

1. snatch: on the minute. 63%x1x5, 68%x1x5, 73%x1x5, 78%x1, 81%x1, 84%x1x3

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

3. sn deadlift: 100%x3, +10 kg x 2

4. box jumps: 15

5. abs



Comments (1)

Sunday May 24 2009
work on that positioning!
sunday:

rest day----RIDE THAT HARLEY!



Comments (1)

Saturday May 23 2009
mid thigh
saturday:

1. snatch: max for the day

2. cj: max for the day



Comments (0)

Friday May 22 2009
dutch coaching!
friday:

rest day



Comments (1)

Thursday May 21 2009
from edmond okla. has a bright future in oly lifting
thursday:



1. fs: 65%x3, 70%x3, 75%x3x3

2. back sqt: 65%x5x3

3. pp: 5 x 5

4. kb sn+ohs+turkish get ups: 5 each side 2 rounds.

5. ball slams: 40 total



Comments (0)

Wednesday May 20 2009
2008 olympian finishes!!!!
wednesday:

1. cln*jerk: on the minute: 60%x1x5, 65%x1x5, 70%x1x5. 75%x1, 78%x1, 81%x1x3

2. snatch: work up to 75%x1x2

3. chins: 20

4. back ext: 3 x 10

5. glute ham abs: 50 total



Comments (0)

Tuesday May 19 2009
sage vs dutch in handstands
tuesday:

1. back sqt: 65%x5, 70%x5, 75%x5x3

2. fs: 65%x3x3

3. pp: 5 x 5

4. kb sn+ohs+sotts press: 5+5+5x3 sets each arm.



Comments (0)

Monday May 18 2009
jerk footwork drill
monday:

1. snatch: on the minute. 60%x1x5, 65%x1x5, 70%x1x5, 75%x1, 78%x1, 80%x1x3

2. cln and jerk: work up to 80%x1x2

3. box jumps: 15

4. back and abs



Comments (0)

Sunday May 17 2009
touchdown!!!!
sunday:

rest day! we are in conn doing a crossfit oly cert!!!

ride that harley if you can!



Comments (0)

Saturday May 16 2009
old school dumb-bells!!! these are from nd back in the 60\'s!
saturday:

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single

4. back and abs




Comments (0)

Friday May 15 2009
work your strength with the wheel barrel!
friday:

rest day! use the day to sweat a little....sauna, contrast with cold water.



Comments (24)

Thursday May 14 2009
stacy and her coach---ken vick!
thursday:

1. muscle snatch: max

2. sn pp + ohs: 1+1....medium weight.

3. sn balance: beat your best sn by 5-10 kg.

4. snatch: work up to 85%x1, 90%x1

5. box jumps: 20 reps

6. chin ups: 25 reps



Comments (0)

Wednesday May 13 2009
und snatch club jacket from the 60\'s!!!
wednesday:

1. fs: light to med single

2. snatch: work up to 85%x1x4

3. cj: work up to 85%x1x4

4. fs: heavy single



Comments (0)

Tuesday May 12 2009
use weightlifting to get powerful for fb!!!
tuesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. explosive good mornings: choose your weight go to about 45 degrees on the back angle, and explode using ankle's, knee's, hips!!!

4. abs



Comments (18)

Monday May 11 2009
miss stacy working on the jerk!
monday:

1. front sqt: work up to a med heavy single.

2. pwr snatch+snatch: work up to 75% of best snatch: 6 sets.

3. pwr cln+clean: work up to 75% of best clean: 4 sets

4. fs+jerks: 3+1, 2+1, 1+1x4. you control the weights. work on straight dip, straight drive and lock out strong! quick hands and quick feet!!!

5. abs



Comments (0)

Sunday May 10 2009
support steves club by buying mikes gym shirts by tj cooper.
sunday:

rest day---enjoy the day!



Comments (0)

Saturday May 9 2009
working the starting position
saturday:

1. sn: max for the day

2. cj: max for the day

3. fs: heavy single



Comments (0)

Friday May 8 2009
work on that overhead position
friday:

rest day.



Comments (0)

Thursday May 7 2009
stay over the bar as long as you can!
thursday:

1. muscle snatch: max

2. sn pp + ohs: 1+1....medium weight.

3. sn balance: beat your best sn by 5-10 kg.

4. snatch: work up to 85%x1

5. box jumps: 20 reps

6. chin ups: 25 reps



Comments (0)

Wednesday May 6 2009
getting ready for lateral speed and agility!
wednesday:

1. cln and jerk: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1

2. snatch: work up to 60%x1, 65%x1, 70%x1, 65%x1, 60%x1

3. back and abs



Comments (0)

Tuesday May 5 2009
working on understanding: FINISH!
tuesday:

1. snatch: work up to 60%x1x2, 65%x1, 70%x1, 75%x1, 70%x1, 65%x1

2. fs: med single

3. snatch: 70%x1, 75%x1, 80%x1

4. fs: heavy single

5. snatch: 75%x1, 80%x1, 85%x1

6. back and abs.



Comments (0)

Monday May 4 2009
coach kim making adjustments
a different looking week.

monday:

1. fs: work up to a med single

2. sn: work up to 60%x1x2, 65%x1x2, 70%x1x2

3. fs: work up to a tad heavier than no. 1

4. cj: work up to 60%x1x2, 65%x1x4

5. fs: heavy single

6. abs



Comments (0)

Sunday May 3 2009
my german friend shows great promise!!!
sunday:

ride the harley OR the bmw!!!

or

JUST RIDE FOR THE FUN OF IT!!!



Comments (0)

Saturday May 2 2009
i want this tattoo!!!
saturday:

1. sn: max

2. cj: max

3. fs: heavy single



Comments (8)

Friday May 1 2009
the toronto flash!!!
friday:

rest day



Comments (10)