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WOD Archive - October 2009

Saturday October 31 2009
I LOVE CROSSFIT
SATURDAY

CONTEST DAY

1. snatch: max day

2. cj: max day




Comments (0)

Friday October 30 2009
old man d ball workout
friday:

rest day

on my way to philly!!!



Comments (0)

Thursday October 29 2009
jerk blocks at catalyst athletics
thursday:

1. snatch: work up to 75%x1x5

2. cj: work up to 75%x1x5

3. abs


if you are lifting this weekend, take thur and fri off.



Comments (0)

Wednesday October 28 2009
105+ lifter, collin ito, does crossfit pull ups
wednesday:

1. snatch: work up to 90%x1x2, 85%x1

2. cj: work up to 90%x1x2, 85%x1

3. fs: work up to 90%x2x2

4. abs

if you are lifting at the meet this weekend:
1. snatch: work up to 80%x1 of openers for 3 sets
2. cj: work up to 80%x1 of openers for 3 sets



Comments (9)

Tuesday October 27 2009
great achilles stretch
tuesday:

1. snatch: 80%x1x5

2. cj: 80% x 1 x 5

if you are lifting at the meet this weekend you are to:

1. snatch: 85%x1x3 of openers
2. cj: 85%x1x3 of openers



Comments (0)

Monday October 26 2009
pressing sn balance....press body under the bar
monday: if you are lifting next weekend then you will do 90% of openers for 3 singles. with a heavy fs. then go home.

if not then you will:

1. snatch: work up to 90%x1x3

2. cj: work up to 90% x 1 x 3

3. fs: work up to 90%x2x2



Comments (0)

Sunday October 25 2009
another one!!! omg! the nat stretch!
sunday:

ride that harley!!! or bmw!!!! or ????!!!!!



Comments (8)

Saturday October 24 2009
coach me coach, coach me!!!
saturday:

if you are lifting in the meet at long beach state....do openers. if not then:

1. snatch: heavy single, 90% x 1, 85%x1, 80%x1

2. cj: heavy single, 85%x1x2

3. fs: heavy single



Comments (25)

Friday October 23 2009
tell me what olympian from usa this young lady looks like.
friday:

rest day!



Comments (0)

Thursday October 22 2009
here is where we start
thursday:

1. snatch: work up to 75%x1x3, 80%x1x3

2. cj: work up to 75%x1x3, 80%x1x3

3. abs



Comments (0)

Wednesday October 21 2009
coach taylor!
wednesday

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1+1x5

3. fs: heavy single,

4. abs



Comments (0)

Tuesday October 20 2009
working mid thigh
tuesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. abs



Comments (0)

Monday October 19 2009
coach debbie makes adjustments
monday:

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1+1x5

3. fs: heavy single, 90%x1x2, 85%x2x3

4. abs



Comments (20)

Sunday October 18 2009
washington, dc
sunday:

rest day....ride that harley



Comments (10)

Saturday October 17 2009
great shoe!
saturday:

1. snatch: max for the day

2. cln and jerk: max for the day

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



Comments (9)

Friday October 16 2009
crossfit potomac
friday:

rest day



Comments (0)

Thursday October 15 2009
motivational consequences!!!
thursday:

1. pwr snatch: work up to 70%x1x5

2. pwr cln +jerk: work up to 70%x1+1x5

3. abs



Comments (0)

Wednesday October 14 2009
bar placement on shoulders using pvc pipe grip
wednesday

1. snatch: work up to 80%x1x5

2. cln and jerk: work up to 80%x1x5

3. fs: heavy single

4. abs: your choice.

5. kipping pull ups 30 total



Comments (1)

Tuesday October 13 2009
work that bar position
tuesday:

1. pwr sn+ohs: work up to 70% of best snatch x 1+1x5 sets

2. pwr cln+fs+jerk: work up to 70%x1+1+1 x 5 sets.

3. abs: your call



Comments (14)

Monday October 12 2009
korean memorial
MONDAY

1. snatch: work up to 75%x1x5

2. cln and jerk: work up to 75%x1x5

3. fs: heavy single

4. back extensions: 3 x 10

5. abs: your choice.



Comments (1)

Sunday October 11 2009
coach ryan teaches the start for oly lifting
sunday:

rest day! i am in ottawa can for a oly cert!! YAHOO!



Comments (27)

Saturday October 10 2009
working the 2nd position of 5---pockets!
saturday:

1. snatch: max for the day

2. cln and jerk: max for the day

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



Comments (4)

Friday October 9 2009
oly cert at crossfit potomac.
friday:

rest day




Comments (1)

Thursday October 8 2009
fred lowe works footwork for the jerk
thursday

1. muscle snatch: work up to a heavy single

2. sn balance: work up to a heavy single. try to meet your best snatch.

3. fs +jerk: work on the transition from the fs to the rack position of the jerk. do 1+1 x 5 sets after the warm up.

4. good mornings x 10 x 3

5. abs--your choice.



Comments (8)

Wednesday October 7 2009
great hamstring flexibility
wednesday

1. cln and jerk: 60%x1x5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute. 73%x1, 76%x1, 79%x1, 82%x1 these last 4 reps take 2-3 min between.

2. speed good mornings x 5 x 3 sets

3. evil wheel ab exercise: 30 total reps

4. kb snatch + ohs +sotts press x 3+3+3 x 3 sets each arm



Comments (16)

Tuesday October 6 2009
great starting position
tuesday: hope you had a great 2 day off this past week.

tuesday:

1. snatch: 60%x1x5 on the minute. 65%x1x5 on the minute. 70%x1x5 on the minute. 73%x1, 76%x1, 79%x1, 82%x1

2. front squat work up to 75%x3, 5 box jumps, (80%x3, 5 box jumps)3

3. core work--your choice. however stretch the hamstrings!!!



Comments (9)

Monday October 5 2009
down and up by sage! great explosive position. this was taken at 10fps!
monday: have a great off day!

a back off week of sorts. only 4 days this week. monday will be off. tu, wed, thur will be work days plus saturday.



Comments (32)

Sunday October 4 2009
beautiful mornings at mikes gym!
sunday:

rest day! ride that motorcycle!
be safe!



Comments (17)

Saturday October 3 2009
1 of the 5 positions taught by the crossfit oly cert-POCKETS!
SATURDAY:

1. snatch: heavy single, 90%x1, 85%x1x2

2. cj: heavy single, 90%x1+1, 85%x1+1x2

3. fs: heavy single



Comments (0)

Friday October 2 2009
hummers are fed at mikes gym!!!
friday:

rest day! traveling day to crossfit potomac and a oly cert on sat and sunday!!!



Comments (0)

Thursday October 1 2009
mikes gym workouts
thursday:

1. front sqt: work up to 90%x2x5

2. rack jerks: work dip and drive and finish: 2, 2, 1, 1, 1. last single should be the heaviest!

3. seated good mornings: 5 x 5 reps. start light. sit on bench, spread legs wide, dorsi flex ankles...try put chest on thighs, stretching the hamstrings working the low back.

4. abs: your call



Comments (0)