Store Q & A WOD Gallery Programs Articles Newsletter Crossfit News Events Links Contact
RSS Feed   2013 May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September August July June May April March February January 2006 December November October September August July June May April March February January 2005 December November October September August July June 0 WOD Archive - February 2010 Sunday February 28 2010 pulling dwn and around bar sunday: rest day and harley day!!! have a YAHOO DAY!! Comments (0) Saturday February 27 2010 ms nat snatches an easy 83 kg saturday: 1. snatch: max for day 2. cj: max for day 3. fs: heavy single Comments (6) Friday February 26 2010 early am fog at mikes gym friday: rest day! enjoy the day! Comments (5) Thursday February 25 2010 fast eddie trains hard thursday: 1. fs sqt: work up to 85%x3x10 2. bs: work up to 78%x3x5 3. sn push press: 5 x 5 increase weight each set 4. back ext x 10 x 3 sets. 5. evil wheel: 30 reps Comments (5) Wednesday February 24 2010 note the feet here at pockets wednesday 1. cj: work up to (75%x1+1, 80%x1+1, 83%x1+1)3 2. snatch: work up to 70%x1, 75%x1, 80%x1 3. cln shrug: 100%+10 kg x 5, +20 kg x 5 x 2 take these off blocks 4. back and abs Comments (3) Tuesday February 23 2010 note the feet at mid thigh tuesday: 1. back sqt: work up to 80%x3x10 2. fs: work up to 78%x3x5 3. push press: 5 x 5 increase weight each set 4. kb swing x 10 x 3 sets. 5. hanging leg raise: 30 reps Comments (8) Monday February 22 2010 bringing bar along the proper path monday: 1. snatch: work up to (70%x1, 75%x1, 80%x1)3 2. cj: work up to 70%x1, 75%x1, 80%x1 3. sn pull: 90%x3, 95%x3 4. sn pp 3, 3, 3, 3 5. back and abs Comments (32) Sunday February 21 2010 surfin in so calif sunday: rest day---ride that harley!! Comments (0) Saturday February 20 2010 big kong saturday: 1. snatch: max for the day 2. cj: max for the day 3. fs: heavy single Comments (10) Friday February 19 2010 tire flippin up the drive friday: rest day!! Comments (14) Thursday February 18 2010 taz and ec in mikes gym thursday: 1. fs sqt: work up to 80%x3x10 2. bs: work up to 75%x3x5 3. sn push press: 5 x 5 increase weight each set 4. kb swing x 10 x 3 sets. 5. evil wheel: 30 reps Comments (43) Wednesday February 17 2010 shrugging under the bar wednesday: 1. snatch: work up to 80%x1x5 2. cln and jerk: work up to 85%x1x5 3. box jumps: 20 total 4. ball slams x 25 x 2 sets using the 30 lb ball 5. weighted sit ups x 50 total reps Comments (0) Tuesday February 16 2010 rowing on the slides helps technique tuesday: 1. back sqt: work up to 75%x3x10 2. fs: work up to 75%x3x5 3. push press: 5 x 5 increase weight each set 4. kb swing x 10 x 3 sets. 5. hanging leg raise: 30 reps Comments (0) Monday February 15 2010 learning fs and clean bar positioning monday: 1. snatch: work up to 85%x1x5 2. cj: work up to 80%x1x5 3. kb sn+ohs+sotts press: 5+5+5 ea arm x 3 sets 4. chins: 20 total 5. back extensions: 3 x 10 6. weighted sit ups: 50 total Comments (16) Sunday February 14 2010 work that jerk on valentines day!!!! sunday: rest day---ride the harley with the squeeze! Comments (2) Saturday February 13 2010 no way----NOT AGAIN!!! mean coach! saturday: 1. snatch: max for day 2. cln and jerk: max for day 3. fs: heavy single Comments (0) Friday February 12 2010 HELP, HELP!!! friday: rest day Comments (6) Thursday February 11 2010 harbor city xfit tee thursday: 1. snatch: work up to 85%x1x5 2. cln and jerk: work up to 85%x1x5 3. fs: work up to a heavy single 4. speed good mornings x 5 x 3 sets 5. weighted abs: 3 sets x 5 reps use weight behind head Comments (6) Wednesday February 10 2010 coach tracy working human rack wednesday: 1. snatch: work up to 80%x1x5 2. cln and jerk: work up to 80%x1x5 3. back and abs Comments (0) Tuesday February 9 2010 danny camargo coaching at the oly cert in fla. tuesday: 1. cln and jerk: work up to medium single. 85% of that single x 1 x 3 sets, 80% of that single x 1 x 3 2. front sqt: work up to a heavy single. 90% of that single x 1 3. rdl's: 4 x 5 reps select the wt. and use good form. 4. abs--your choice Comments (0) Monday February 8 2010 love this stretch for racking the clean monday: 1. snatch: work up to medium single. 85% of that single x 1 x 3 sets, 80% of that single x 1 x 3 2. front sqt: work up to a heavy single. 90% of that single x 1 x 3 3. weighted sit ups x 10 x 3 4. chins: 20 total Comments (0) Sunday February 7 2010 wild club harley riderss sunday: get out and ride the harley!! Comments (0) Saturday February 6 2010 sage works hard in fitness saturday: 1. snatch: max for day 2. cj: max for day 3. fs: heavy single Comments (0) Friday February 5 2010 work that basic strength friday: rest day Comments (0) Thursday February 4 2010 work those abs thursday: 1. snatch: work up to 85%x1x2, 80%x1x2 2. cj: same as snatch 3. fs: heavy single Comments (0) Wednesday February 3 2010 finish the hamstrings with the band wednesday: 1. snatch: work up to 80%x1x5 2. cj: work up to 80%x1x5 3. chins: 20 4. box jumps: 20 5. speed good mornings x 5 x 3. you decide the weight Comments (15) Tuesday February 2 2010 lifters do not work hamstrings enough tuesday 1. snatch: work up to 85%x1x4 2. cj: work up to 85%x1x4 3. fs: work up to a heavy single Comments (0) Monday February 1 2010 good stretch for ankle flex monday: 1. snatch: work up to 80%x1x5 2. cln and jerk: work up to 80%x1x5 3. kb sn+ohs+sotts press+turkish get up: 3+3+3+3 x 3 sets 4. back extensions: 3 x 10 use weight behind head 5. weight sit ups: use weight behind head x 5-10 x 3 sets. 6. cool down stretch Comments (0)
All content © Michael Burgener + Admin