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WOD Archive - September 2009

Wednesday September 30 2009
LEARNING THE JERK!
wednesday

1. BARSKI CLEANS: 3 MID THIGH CLEANS WITHOUT STRAPS. work up to 75%x3x3

2. cln pulls: 100%x3

3. clean deadlifts: 100%+10 kgx3

4. clean shrugs off blocks: 100%+20 kg x 5, +30 kg x 5

5. core work--your choice



Comments (0)

Tuesday September 29 2009
down and up!
tuesday:

1. back sqt: 93%x2x3, 80%x2x2

2. front sqt: 72%x3x3

3. abs



Comments (0)

Monday September 28 2009
doing sand bag snatches
monday:

1.barsk snatch: work up to 70%x3, 75%x3x3 these are all from mid thigh and without straps.

2. sn pulls: 90%x3, 95%x3, 100%x3

3. sn pp: 3 x 3 heaviest 3 last set.

4. back and abs



Comments (1)

Sunday September 27 2009
choose a bike
sunday:

LETS RIDE!!!!! YAHOO!



Comments (0)

Saturday September 26 2009
great starting position
saturday:

1. snatch; heavy single: 90% of that weight x 1, 85%x1x2

2. cln and jerk: heavy single.

3. fs: heavy single



Comments (14)

Friday September 25 2009
74 yr old working the concept 2 ski machine
friday:

rest day!!



Comments (0)

Thursday September 24 2009
master lifter working the snatch
thursday:

1. front sqt: 88%x2x7

2. back sqt: 70%x3x3

3. kb swings x 10 x 3



Comments (9)

Wednesday September 23 2009
72 yr old master lifter practices jerk footwork.
wednesday

1. 2 pos cln+jerk: 70%x2+1 75%x2+1, 80%x2+1x3 the 3 means one from the floor, 1 from mid thigh

2. cln pulls: 95%x3, 100%x3

3. clean deadlifts: 100%+10 kgx3x2

4. core work--your choice



Comments (0)

Tuesday September 22 2009
trap bar sqt for old men!
tuesday:

1. back sqt: 90%x2x4, 80%x2x2

2. front sqt: 70%x3x3

3. abs



Comments (0)

Monday September 21 2009
golden dome!
monday:

1. 2 pos snatch: 70%x2, 75%x2, 80%x2x3

2. sn deadlift + shrugs: 100%+10 kg x 3, +20 kg x 3x 2 sets

3. sn pp: 5 x 5 heaviest 5 last set.

4. back and abs



Comments (0)

Sunday September 20 2009
beautiful ladies!!!
sunday:

rest day! ride that bike!



Comments (11)

Saturday September 19 2009
starting position--hips above knees, shoulders over or ahead of the bar.
saturday:

1. snatch: 65%x1x5 (on the minute), 70%x1x5, (on the minute) 75%x1x5 (on the minute), 80%x1, 85%x1, 90%x1

2. cln and jerk: work up to 80%x1, 85%x1, 80%x1, 85%x1

3. back and abs



Comments (0)

Friday September 18 2009
my boss hoss 33 yrs!!
friday:

rest day! i am on my way to boston!!



Comments (0)

Thursday September 17 2009
above knee position
thursday:

1. front sqt: 85%x3x10

2. abs: your choice



Comments (0)

Wednesday September 16 2009
the split snatch is a great exercise
wednesday

1. 3 pos cln: 65%x3, 70%x3 75%x3x3. the 3 means one from the floor, 1 from mid thigh, 1 from the pocket area.

2. cln pulls: 95%x3, 100%x3

3. clean deadlifts: 100%+10 kgx3x2

4. clean shrugs off blocks: 100%+20 kg x 5, +30 kg x 5

5. push-press: 3 x 5 end with the heaviest set

6. core work--your choice



Comments (0)

Tuesday September 15 2009
good rack=a good jerk
tuesday:

1. back sqt: 88%x2x7

2. front sqt: 70%x3x3

3. abs



Comments (0)

Monday September 14 2009
old man mark cameron! cj 500 lbs!
monday

1. 3 pos snatch: 65%x3, 70%x3, 75%x3x3

2. sn pulls: 95%x3, 100%x3

3. sn shrugs off blocks: 100%+20 kg x 5, +30 kg x 5

4. sn pp: 3 x 5 end with the heaviest set

4. back and abs



Comments (17)

Sunday September 13 2009
olympic cert instructor tee
sunday:

rest day!!! YAHOO



Comments (0)

Saturday September 12 2009
2 great ladies and coaches and athletes!
saturday

1. snatch: work up to a heavy single

2. cln and jerk: work up to a heavy single

3. fs: work up to a heavy single




Comments (0)

Friday September 11 2009
trainers coaching each other
friday:

rest day!



Comments (0)

Thursday September 10 2009
mirror coaching
thursday:

1. clean and jerk: work up to 80%x1+1 x 5 sets

2. clean pull: 90%x3, 95%x3, 100%x3

3. back extensions: 3 x 10

4. abs



Comments (0)

Wednesday September 9 2009
chery haworth and cara heads both olympians
wednesday:

1. back sqt: 85%x3x10

2. front sqt: 70%x3x3

3. abs



Comments (0)

Tuesday September 8 2009
check that bottom position
tuesday:

1. snatch: work up to 80%x1x5 reps

2. sn pull: work up to 90%x3, 95%x3, 100%x3

3. sn pp: 5 x 5 use med weight.

4. speed good mornings with light weight: 3 x 5



Comments (0)

Monday September 7 2009
rest day pose!
monday: labor day!!

take the day off! enjoy labor day with the family!!



Comments (0)

Sunday September 6 2009
beautiful area
sunday:

ride the harley down to usd and watch the crossfit oly cert day 2!



Comments (0)

Saturday September 5 2009
work on extension/finish
saturday:

we will be training at usd at noon today at the crossfit oly cert.

1. snatch: max for day

2. cln and jerk: max for day



Comments (1)

Friday September 4 2009
splash time for recovery
friday:

rest day



Comments (0)

Thursday September 3 2009
hummer frenzie!
thursday

1. front sqt: 83%x3x10

2. bs: 70%x3x3

3. abs



Comments (0)

Wednesday September 2 2009
using slam balls from d-ball.com is a great way to stay fit!
wednesday

1 cln and jerk: 60%x3. 65%x2, (70%x1, 75%x1, 80%x1)3

2. clean pulls: 90%x3, 95%x3, 100%x2, +5 kg
(work speed thru the middle)

3. clean shrugs: 100%+20 kg x 5, +40 kg x 5. work a strong finish!

4.reverse back ext: 3 x 10

5. abs: evil wheel x 10 reps x 3 setsl



Comments (0)

Tuesday September 1 2009
great flexibility
tuesday:

1. back sqt: 83%x3x10

2. fs: 73%x3x3

3. abs



Comments (0)