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| Saturday October 31 2009 |
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| I LOVE CROSSFIT |
SATURDAY
CONTEST DAY
1. snatch: max day
2. cj: max day
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| Friday October 30 2009 |
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| old man d ball workout |
friday:
rest day
on my way to philly!!!
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| Thursday October 29 2009 |
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| 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.
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| Wednesday October 28 2009 |
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| 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
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| Tuesday October 27 2009 |
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| 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
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| Monday October 26 2009 |
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| 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
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| Sunday October 25 2009 |
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| another one!!! omg! the nat stretch! |
sunday:
ride that harley!!! or bmw!!!! or ????!!!!!
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| Saturday October 24 2009 |
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| 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
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| Friday October 23 2009 |
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| tell me what olympian from usa this young lady looks like. |
friday:
rest day!
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| Thursday October 22 2009 |
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| 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
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| Wednesday October 21 2009 |
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| 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
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| Tuesday October 20 2009 |
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| working mid thigh |
tuesday:
1. snatch: work up to 80%x1x5
2. cj: work up to 80%x1x5
3. abs
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| Monday October 19 2009 |
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| 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
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| Sunday October 18 2009 |
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| washington, dc |
sunday:
rest day....ride that harley
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| Saturday October 17 2009 |
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| 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
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| Friday October 16 2009 |
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| crossfit potomac |
friday:
rest day
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| Thursday October 15 2009 |
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| motivational consequences!!! |
thursday:
1. pwr snatch: work up to 70%x1x5
2. pwr cln +jerk: work up to 70%x1+1x5
3. abs
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| Wednesday October 14 2009 |
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| 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
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| Tuesday October 13 2009 |
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| 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
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| Monday October 12 2009 |
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| 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.
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| Sunday October 11 2009 |
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| coach ryan teaches the start for oly lifting |
sunday:
rest day! i am in ottawa can for a oly cert!! YAHOO!
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| Saturday October 10 2009 |
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| 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
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| Friday October 9 2009 |
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| oly cert at crossfit potomac. |
friday:
rest day
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| Thursday October 8 2009 |
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| 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.
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| Wednesday October 7 2009 |
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| 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
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| Tuesday October 6 2009 |
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| 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!!!
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| Monday October 5 2009 |
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| 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.
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| Sunday October 4 2009 |
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| beautiful mornings at mikes gym! |
sunday:
rest day! ride that motorcycle!
be safe!
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| Saturday October 3 2009 |
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| 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
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| Friday October 2 2009 |
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| hummers are fed at mikes gym!!! |
friday:
rest day! traveling day to crossfit potomac and a oly cert on sat and sunday!!!
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| Thursday October 1 2009 |
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| 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
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