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WOD Archive - January 2010

Sunday January 31 2010
discipline is the key to being great!
sunday:

last day of january! go ride that harley!!



Comments (1)

Saturday January 30 2010
coach stacy coaching her teammates.
saturday

1. snatch: max for day

2. cln and jerk: max for the day




Comments (1)

Friday January 29 2010
2 great friends and trainers! pebbles and kimmer
friday:

rest day



Comments (1)

Thursday January 28 2010
crossfit oly trainers at flowery branch hs
thursday:

1. fs: heavy single

2. pwr cln+pp+pj+jerk: 1+1+1+1x6 sets

3. fs: heavy single

4. chins: 20 total

5. box jumps: 20 total



Comments (1)

Wednesday January 27 2010
stretching for the wrist and rack for cln and fs
wednesday:

1. pwr sn+ohs+sn balance: 1+1+1 x 6 sets. you control the weight.

2. fs: heavy single---no more than 4 reps total

3. pp: 5, 4, 3, 2, 1

4. back extensions: 10, 8, 6. add weight each set

5. weight sit ups: 40 total.



Comments (14)

Tuesday January 26 2010
kyle\'s version of the snatch! this guy is my idol! what a stud!
tuesday:

1. fs: work up to a med heavy single

2. cln and jerk: work up to a heavy single. take 90%x1, 85%x1x2, 80%x1x2

3. fs: heavy single

4. chins: 20 total

5 weighted sit ups x 50 total.



Comments (1)

Monday January 25 2010
flowery branch oly cert! great class!
monday:

1. snatch: work up to a heavy single, 90% of that single x 1, 85%x1 x 3

2. sn pull: 100%x3x2

3. push press: 4, 3, 2, 1

4. front sqt: heavy single. only 5 total reps

5. back and abs



Comments (1)

Sunday January 24 2010
tire flips + burpees up the driveway
sunday:

ride that harley if its not too cold or rainy!!!



Comments (5)

Saturday January 23 2010
all blacks rugby athlete pushes wheel barrel
saturday:

weightlifting meet at uc riverside: max out

if you do not have a meet:

1. snatch-max
2. cj-max
3. fs-heavy single



Comments (1)

Friday January 22 2010
nd leprechaun lifting!
friday:

rest day!



Comments (1)

Thursday January 21 2010
prowler with the old man
thursday:

1. muscle snatch: max for the day

2. sn pp+ohs: max

3. sn balance: max

4. snatch: work up to a heavy single, maybe even a record!

5. push press: 5 x 4, 3, 2, 1

6. weighted sit ups: 3 x 5



Comments (1)

Wednesday January 20 2010
my coach at notre dame: ara parseghian
wednesday:

1. pwr sn+ohs: 2+3 x 5 sets. you control the weight.

2. pwr cln+fs+jerk: 1+2+1 x 5 sets. you control the weight

3. box jumps: 20 total

4. chins: 20 total

5. abs



Comments (1)

Tuesday January 19 2010
making her way back

tuesday:


1. cln and jerk: on the minute work up 65%x1x5, 70%x1x5, 75%x1x5, 77%x1, 79%x1, 81%x1, 83%x1, 85%x1

2. snatch: 75%x1x3

3. fs: heavy single

4. back extensions: 3 x 10



Comments (1)

Monday January 18 2010
armpits and ankle knee hip flexibility
monday:

1. snatch on the minute work up 70%x1x5, 75%x1x5, 78%x1x5, 81%x1, 84%x1, 87%x1

2. cj: work up to 80%x1x3

3. chins: 15 total

4. box jumps: 15 total

5. weighted sit ups: hold a 10 kg plate behind head and drape feet over a bench. 3 x 5



Comments (1)

Sunday January 17 2010
wow!! colors are unreal!
sunday:

ride that harley!



Comments (1)

Saturday January 16 2010
old man workout my ass!!
saturday:

1. snatch: heavy single. 85%x1x2, 80%x1x2

2. cj: heavy single. 85%x1x2, 80%x1x2

3. fs: heavy single



Comments (1)

Friday January 15 2010
last wk at the beach. beautiful colors
friday: on my way to atlanta and flowery branch hs for a oly cert

rest day



Comments (5)

Thursday January 14 2010
the prowler at mikes gym
thursday:

1. muscle snatch + snatch: do 1+1...work up to a muscle snatch heavy single while doing snatch right after. after you reach your max in muscle snatch do 4 more singles in the snatch moving up 5 kg total for each single. i want to work a very strong turnover here.

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

3. fs: heavy single, 90% of that weight x 2, 85%x3x3

4. abs



Comments (6)

Wednesday January 13 2010
flip that time--jump in, jump out, do a 8 count burpee!
wednesday:

1. pwr sn+ohs: 2+3 x 5 sets. you control the weight.

2. pwr cln+fs+jerk: 1+3+1 x 5 sets. you control the weight

3. box jumps: 20 total

4. chins: 20 total

5. abs



Comments (12)

Tuesday January 12 2010
pull your body down under the bar
tuesday: on the minute for cj

1. cj: work up to 65%x1x5, 70%x1x5, 75%x1x5, 77%x1, 79%x1, 81%x1, 83%x1, 85%x1 the last 5 you can take as much rest as you need.

2. sn: work up to 80%x1x3

3. fs: heavy single



Comments (1)

Monday January 11 2010
stay over bar as long as you can
monday:

1. snatch on the minute work up 65%x1x5, 70%x1x5, 75%x1x5, 77%x1, 79%x1, 81%x1, 83%x1, 85%x1

2. cj: work up to 80%x1x3

3. chins: 20 total

4. box jumps: 20 total



Comments (1)

Sunday January 10 2010
my nephew, my daughter
sunday:

harley ride----YAHOO!



Comments (1)

Saturday January 9 2010
family is very important
saturday:

1. snatch: max

2. cj: max

3. fs: heavy single



Comments (1)

Friday January 8 2010
sunset at the beach, 2010
friday:

rest day



Comments (1)

Thursday January 7 2010
sisters rule
thursday:

1. muscle snatch: max

2. sn pp+ohs: max

3. sn balance: max

4. snatch: work up to a heavy and near max single.

5. abs



Comments (1)

Wednesday January 6 2010
strong finish
wednesday:

1. pwr snatch+snatch: work up to 75%x1+1x5

2. pwr cln+cln+jerk: work up to 75%x1+1x5

3. chins: 15

4. box jumps: 15



Comments (27)

Tuesday January 5 2010
nat is making her way back!
tuesday:

1. snatch: work up to 85%x1x5

2. cj: work up to 85%x1x5

3. fs: work up to 90%x2x2,

4. abs



Comments (1)

Monday January 4 2010
mid thigh
monday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. chins: 20 total

4. box jumps: 20 total



Comments (1)

Sunday January 3 2010
surfing at the beach
sunday:

surf time or harley time!!



Comments (3)

Saturday January 2 2010
starting position!
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single



Comments (2)

Friday January 1 2010
new years day! enjoy beach
new years day!!! rest day!! enjoy a harley ride and enjoy family time!


Comments (21)