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WOD Archive - August 2010

Tuesday August 31 2010
boss hoss trying to fit in, in china town part of bc
tuesday:

1. back sqt: work up to 80%x5x5
2. front sqt: work up to 70%x3x3
3. chins and dbl unders: 12 + 24 x 3 rounds as fast as possible
4. abs: knees to elbows x 50 reps total.



Comments (1)

Monday August 30 2010
coming into bc on the ship
monday:

1. barski snatch these are all from mid thigh position. work up to 75%x3x3
2. sn pulls: work up to 100%+ 5 kg x2x3
3. sn pp: 5, 4, 3, 2, 1
4. back extension: 3 x 10
5. abs: your choice.



Comments (1)

Sunday August 29 2010
loved this alaskan adventure
sunday:

get out and ride the harley today!!! summer is ending!



Comments (1)

Saturday August 28 2010
gold panning!!!
saturday:

1. snatch: max
2. cj: max

then if you are competing at the crossfit/usaw meet in colo springs in oct.

practice:
50 kg x 6, 12 pull ups, 24 double unders for 5 minutes. amrap!



Comments (1)

Friday August 27 2010
hiking boss hoss
friday:

rest day!



Comments (1)

Thursday August 26 2010
mush!!!
thursday:

1. front sqt: work up to 80%x3x6
2. back sqt: work up to 70%x3x6
3. dbl unders: 100 total



Comments (1)

Wednesday August 25 2010
look at the dear!! get it? dear!!
wed

1. 2 pos clean: mid thigh, floor: work up to 80%x2x3
2. cln pulls: work up to 100%x3x3
3. rack jerk behind neck: take it to a heavy singles only doing singles
4.rdl's: 3 x 6
5. abs: your choice.



Comments (8)

Tuesday August 24 2010
alaskan pipeline
tuesday:

1. back sqt: work up to 75%x5x5
2. front sqt: work up to 75%x3x5
3. chins: 20
4. abs: knees to elbows x 50 reps total.
5. double unders x 100 reps



Comments (1)

Monday August 23 2010
griz in alaska
monday:

1. 2 pos snatch: mid thigh, floor: work up to 80%x2x3
2. sn pulls: work up to 100%x3x3
3. sn pp: 5, 4, 3, 2, 1
4. back extension: 3 x 10
5. abs: your choice.



Comments (9)

Sunday August 22 2010
beautiful lucerne switzerland
sunday:

take a rest day and ride the harley!!



Comments (1)

Saturday August 21 2010
3 GREAT PEOPLE AND ATHLETES
SATURDAY:

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single

4. abs: 100 sit ups.



Comments (0)

Friday August 20 2010
my ladies!
friday

REST DAY!



Comments (0)

Thursday August 19 2010
lucerne switzerland
thursday:

1. 3 pos clean: high hang, mid thigh, floor: work up to 70%x3x3
2. cln pulls: work up to 90%x3x3
3. rack jerk behind neck: work up to a mid weight i.e. 65% of best cln and jerk 2 reps x 3-5 sets
4.redl's: 3 x 6
5. abs: your choice.



Comments (9)

Wednesday August 18 2010
dominique from basel switzerland and kids
wednesday:

active rest day! enjoy the day but do something. if you lift weights, use only bar and only do movements that are keeping you flexible. swim, ride a bike, do something healthy.



Comments (1)

Tuesday August 17 2010
jonny and helen from n ireland
tuesday:

1. back sqt: work up to 70%x5x5
2. front sqt: work up to 70%x3x5
3. chins: 20
4. abs: knees to elbows x 50 reps total.



Comments (0)

Monday August 16 2010
strong boy!
new cycle:

monday:

1. 3 pos snatch: high hang, mid thigh, floor: work up to 70%x3x3
2. sn pulls: work up to 90%x3x3
3. sn pp: work up to a mid weight i.e. 65% of best sn x 3-4 reps x 3-5 sets
4. back extension: 3 x 10
5. abs: your choice.



Comments (3)

Sunday August 15 2010
fun times
sunday:

final rest day! go out and enjoy the day! your body is recovered and you will be ready to go on the next 4 wk cycle.



Comments (0)

Saturday August 14 2010
paleo desert!
saturday:

1. snatch: work up to about 60%x2x3

2. cln and jerk: work up to about 60%x1x3

3. abs and stretch

you should be totally recovered and feeling good!



Comments (0)

Friday August 13 2010
paleo bread!!
friday:

fuel your body! rest day



Comments (0)

Thursday August 12 2010
lucern switzerland
thursday:

rest day! pool and just enjoy the day and the time off.



Comments (0)

Wednesday August 11 2010
coach me coach, coach me!
wednesday: no more than 20-30 min working out

1. junk yard dog warm up: if you don't know it go to my face book page and look at the video
2. burgener warm up and skill transfer exercise.
3. bar work: sn and cln and jerk---work for loosening up in the range of motion....play time!
4. abs
5. stretch
6. pool and recovery



Comments (0)

Tuesday August 10 2010
bar b q
tuesday:

rest day! enjoy eating, lounging enjoying a non active day!!



Comments (0)

Monday August 9 2010
finish! one must finish!
going to enter a different cycle this week. its a rest cycle and a rest week. easy training to recover and get mobility and let the body heal.

monday: no more than 20-30 min working out

1. junk yard dog warm up: if you don't know it go to my face book page and look at the video
2. burgener warm up and skill transfer exercise.
3. bar work: sn and cln and jerk---work for loosening up in the range of motion....play time!
4. abs
5. stretch
6. pool and recovery

enjoy this!!! its just time spent loosening up. i do not want much work here...i want recovery but active recovery.



Comments (0)

Sunday August 8 2010
sunset at the ito\'s wedding
sunday:

ride the harley



Comments (21)

Saturday August 7 2010
crossfit zurich
saturday: get ready for the xfit oly championships

1. snatch: max
2. cj: max

then as many rounds in 10 min as you can of:
6 cleans with 50 kg
12 chins
24 double unders

count the total reps in 10 min and add your total in the oly lifts in lbs to his total.



Comments (0)

Friday August 6 2010
on top of the world in switzerland
rest day! recover


Comments (0)

Thursday August 5 2010
view at mike and judy\'s
thursday:

1. cln and jerk on the minute: 72%x1x5, 77%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1

2. reverse back extensions: 3 x 10

3. sit ups or knee ups or a combo: 100 total



Comments (0)

Wednesday August 4 2010
beautiful lucerne switzerland
wed:

1. front sqt: 93%x1x6
2. back sqt: 70%x2x5
3. abs



Comments (1)

Tuesday August 3 2010
crossfit basel
tuesday:

1. snatch on the minute: 73%x1x5, 78%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1

2. glute ham back extensions: 3 x 10

3. sit ups: 100 tota



Comments (0)

Monday August 2 2010
beauty of lucerne, switzerland
monday:

1. back sqt: 90%x2x5 sets

2. front sqt: 70%x3x 3 sets

3. chins: 20 total

4. sit ups: 50 total



Comments (0)

Sunday August 1 2010
get my instructions?
sunday:

rest day!



Comments (0)