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| Saturday July 31 2010 |
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| deadlift!! |
saturday:
1. snatch: heavy single, 85%x1x2
2. cln and jerk: heavy single, 85%x1x3
3. abs
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| Friday July 30 2010 |
 |
| nice tight back |
friday:
rest day! getting back from switzerland!
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| Thursday July 29 2010 |
 |
| pistols!!! ugh! |
thursday:
1. cln and jerk on the minute: 70%x1x5, 75%x1x5, 80%x1x5, 83%x1, 85%x1, 87%x1, 89%x1, 92%x1
2. reverse back extensions: 3 x 10
3. sit ups or knee ups or a combo: 100 total
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| Wednesday July 28 2010 |
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| this dude is a great athlete! |
wednesday:
1. front sqt: 90%x2x6
2. back sqt: 70%x2x5
3. abs
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| Tuesday July 27 2010 |
 |
| xfit games |
tuesday:
1. snatch on the minute: 70%x1x5, 75%x1x5, 80%x1x5, 83%x1, 85%x1, 87%x1, 89%x1, 91%x1
2. glute ham back extensions: 3 x 10
3. sit ups: 100 tota
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| Monday July 26 2010 |
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| just a bit back! |
monday:
1. back sqt: 88%x2x10 sets
2. front sqt: 70%x3x 3 sets
3. chins: 20 total
4. sit ups: 50 total
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| Sunday July 25 2010 |
 |
| harley rider sage |
sunday:
ride that harley!
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| Saturday July 24 2010 |
 |
| more of niagra falls |
saturday:
1. snatch: max for day
2. cln and jerk: max for day
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| Friday July 23 2010 |
 |
| niagra falls |
friday
rest day. getting ready for the crossfit oly cert in basel, switzerland
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| Thursday July 22 2010 |
 |
| beautiful falls! |
thursday:
1. cln and jerk on the minute: 73%x1x5, 78%x1x5, 82%x1x5
2. snatch: work up to 75%x1x5
3. reverse back extensions: 3 x 10
4. sit ups or knee ups or a combo: 100 total
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| Wednesday July 21 2010 |
 |
| find da grub! caldonia, ny |
wednesday:
1. front sqt: 88%x2x10
2. back sqt: 75%x3x5
3. sn deadlifts: 100%x3 +10 kg x 3 use good form
4. push press: 5 sets: 5, 4, 3, 2, 1
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| Tuesday July 20 2010 |
 |
| find a workout anywhere, anyplace, anytime! |
tuesday:
1. snatch on the minute: 70%x1x5, 75%x1x5, 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. glute ham back extensions: 3 x 10
4. sit ups: 100 tota
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| Monday July 19 2010 |
 |
| 2 bandits riding bikes in ill. |
monday:
1. back sqt: 85%x3x10 sets
2. front sqt: 70%x3x 3 sets
3. sn push press: 5 x5, 4, 3, 2, 1 increase weight ea set
4. chins: 20 total
5. sit ups: 50 total
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| Sunday July 18 2010 |
 |
| teaching front sqt bar placement on shoulders |
sunday:
harley day
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| Saturday July 17 2010 |
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| teaching the front sqt |
saturday:
1. snatch: heavy single, 90%x1x2, 85%x1x2
2. cln and jerk: heavy single, 90%x1, 85%x1
3. fs: heavy single
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| Friday July 16 2010 |
 |
| montana beauty |
friday:
rest day
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| Thursday July 15 2010 |
 |
| geezer club at mikes gym |
1. cln and jerk on the minute: 65%x1x5, 70%x1x5, 75%x1x5
2. snatch: work up to 75%x1x5
3. reverse back extensions: 3 x 10
4. sit ups or knee ups or a combo: 100 total
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| Wednesday July 14 2010 |
 |
| workout buddies are a must! |
wednesday:
1. front sqt: 85%x3x10
2. back sqt: 75%x3x5
3. sn deadlifts: 90%x3, 100%x3x2 use good form
4. push press: 5 sets: 5, 4, 3, 2, 1
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| Tuesday July 13 2010 |
 |
| GEEZER-fast eddie shows his pressing form |
tuesday:
1. snatch on the minute: 65%x1x5, 70%x1x5, 75%x1x5
2. cln and jerk: work up to 75%x1x5
3. glute ham back extensions: 3 x 10
4. sit ups: 100 total
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| Monday July 12 2010 |
 |
| NOT USING THE HOOK GRIP IS UN-ACCEPTABLE! YAY BURPEES! |
monday:
1. back sqt: 83%x3x10 sets
2. front sqt: 70%x3x 5 sets
3. push press: 5 x 5 increase weight ea set
4. chins: 25 total
5. sit ups: 50 total
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| Sunday July 11 2010 |
 |
| goldwings! |
sunday:
ride the gold wings!!!
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| Saturday July 10 2010 |
 |
| crossfit so east and flags |
saturday
1. snatch: max for day
2. cln and jerk: max for day
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| Friday July 9 2010 |
 |
| on the continental divide! |
friday:
rest day
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| Thursday July 8 2010 |
 |
| crossfit south east in jackson, mo |
thur
1. clean and jerk tech: work 20 min of singles. work tech and speed on the clean, then the jerk.
2.snatch: work up to 60%%x2x5
3. speed good morningss: 3 x 10
4. abs: 50 sit ups
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| Wednesday July 7 2010 |
 |
| great coaches--gough and karchut! |
wednesday:
1. front sqt: work up to 80%x3x10 sets
2. back sqt: work up ot 70%x3x5
3. sn pp: 5 x 5 work up in weight ea set
4. chins: 25 total
5. sit ups: 50 total
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| Tuesday July 6 2010 |
 |
| the burgener jerk--cody man shows good form! |
tuesday:
1. snatch tech: work up to 70%x2x10
2. cln and jerk tech: work up to 70%x2x10
3. back extensions: 3 x 10
4. abs: 50 sit ups
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| Monday July 5 2010 |
 |
| WHO says old ladies can not lift heavy weights? ms debbie certainly can! |
monday:
1. back sqt: 80%x3x10 sets
2. front sqt: 70%x3x 5 sets
3. push press: 5 x 5 increase weight ea set
4. chins: 25 total
5. sit ups: 50 total
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| Sunday July 4 2010 |
 |
| my main men sam and max! |
sunday:
rest day! enjoy the 4th of july!!! YAHOO! GREAT TO BE HOME!
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| Saturday July 3 2010 |
 |
| sign in sheet at mikes gym! |
saturday:
1. snatch: work up to a heavy single
2. cln and jerk: work up to a heavy single
3. fs: heavy single
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| Friday July 2 2010 |
 |
| look at that moon at mikes gym |
friday:
rest day. i should be back in so calif. by friday!
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| Thursday July 1 2010 |
 |
| all national champions at mikes gym |
thur
1. clean and jerk tech: work 20 min of singles. work tech and speed on the clean, then the jerk.
2.snatch: work up to 70%x1x5
3. speed good morningss: 3 x 10
4. abs: 50 sit ups
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