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WOD Archive - October 2010

Sunday October 31 2010
warming up!!
sunday: happy halloween!!!!

rest day!



Comments (2)

Saturday October 30 2010
best recovery there is
saturday:

1. snatch: work up to max for day

2. cln and jerk: work up to max for day

3. fs: work up to heavy single



Comments (6)

Friday October 29 2010
codyman dbl underss
friday:

rest day



Comments (4)

Thursday October 28 2010
outstanding starting position
thursday:

1. muscle snatch: max

2. sn pp+ ohs: max

3. sn balance: max

4. work up to a heavy single in snatch.



Comments (18)

Wednesday October 27 2010
the isabell at usaw meet
wednesday:

1. snatch: work up to 80%x1x5

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

3. back and abs



Comments (1)

Tuesday October 26 2010
cody b at the usaw crossfit comp
tuesday:

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1x5

3. fs: work up to 90%x2, 85%x3x3

4. abs



Comments (1)

Monday October 25 2010
coach woolfolk coaching position
monday: wk 4 of cycle

1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. back and abs



Comments (2)

Sunday October 24 2010
retired navy chief ken readies himself for the hilary clinton workout!
sunday:

harley day!!!



Comments (0)

Saturday October 23 2010
lindsey competes in fundraiser.
saturday:

1. snatch: work up to 85%x1, 80%x1x3

2. cj: work up to 85%x1, 80%x1x3

3. fs: heavy single



Comments (0)

Friday October 22 2010
crossfit newport beach at the barbell for boobs fund-raiser last wkend.
friday:

rest day! on my way to santa cruz for the grand opening of crossfit west santa cruz.



Comments (0)

Thursday October 21 2010
my new bff!!!
thursday:



1.backt sqt: 80%x3x10 sets
2.front sqt; 80% x 3 x 3 sets.
3. press: 5, 4, 3, 3, 3
4. hanging leg raise: 25 total
5. chins: 25 total



Comments (0)

Wednesday October 20 2010
crossfit newport beach! great box!
wednesday:

1. barski clean+jerk: work up to 70%x3+1x5 sets.

2. cln deadlifts: work up to 100% of best clean. work to mid-thigh and pause...the stand. x 3 reps. 100%+5 kg x3 reps. 100%+10 kg x 3 reps.

3. abs-100 reps

4. chins: 25 total



Comments (0)

Tuesday October 19 2010
25th rep at the fund-raiser this wkend. who says one cannot use good form when tired.
tuesday:

1. front sqt: 80%x3x10 sets
2. back sqt; 80% x 3 x 3 sets.
3. abs



Comments (0)

Monday October 18 2010
looks good!! unfortunately this was a miss at the world championships!
monday:

1. snatch: barski snatch: all 3 reps from the hang with no straps. work up to 65%x3x5 sets

2. sn pulls: 95%x3x2, 100%x3. (work on speed thru middle)

3. sn pp: 5, 4, 3, 3, 3 work up to a medium weight with overhead strength in mind.

4. box jumps: 15 total

5. chins: 25 total

5. abs



Comments (0)

Sunday October 17 2010
my lady of 34 yrs!
sunday

harley or bmw day!!!

have a YAHOO DAY!!!



Comments (0)

Saturday October 16 2010
this is what happens if you do not use your friday rest day wisely!!
saturday: competition day!

1. snatch: work up to a heavy single

2. cln jerk: work up to a heavy single

3. fs: work up to a heavy single.



Comments (0)

Friday October 15 2010
the love shack!!!
friday:

rest day! use it wisely!



Comments (0)

Thursday October 14 2010
burgener barrell!
thursday:



1.backt sqt: 75%x3x10 sets
2.front sqt; 75% x 3 x 3 sets.
3. hanging leg raise: 25 total
4. chins: 25 total



Comments (0)

Wednesday October 13 2010
no 3 son in warm up room getting ready
wednesday:

1. 2 pos clean+jerk: work up to 75%x2+1x5 sets.

2. cln deadlifts: work up to 95% of best clean. work to mid-thigh and pause...the stand. x 3 reps. 100%x3 reps. 100%+5 kg x 3 reps.

3. abs-100 reps

4. chins: 25 total



Comments (1)

Tuesday October 12 2010
burgener mountaineering store in switzerland
tuesday:

1. front sqt: 75%x3x10 sets
2. back sqt; 75% x 3 x 3 sets.
3. abs



Comments (4)

Monday October 11 2010
hitec plates allow proper positioning for beginners.
monday:

1. snatch: 2 pos snatch: work up ot 75%x2 (1 from floor and 1 from mid thigh) x 5 sets.

2. sn pulls: 90%x3x2, 95%x3. (work on speed thru middle)

3. sn pp: 5, 4, 3, 3, 3 work up to a medium weight with overhead strength in mind.

4. box jumps: 20 total

5. chins: 20 total

5. abs



Comments (5)

Sunday October 10 2010
nice make
sunday:

rest day!!! go ride that harley!!



Comments (0)

Saturday October 9 2010
fred pulling under
saturday:

1. snatch: work up to a medium single

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

3. fs: heavy single



Comments (0)

Friday October 8 2010
fred lowe, record att with masters world record...just missed.
friday:

rest day



Comments (0)

Thursday October 7 2010
yahoo fred getting ready to lift!
thursday:

1. 3 pos clean + jerk: high hang, mid thigh, floor. work 6-8 sets including warm ups. go up to a medium weight....use good form perform only 1 jerk on the last set.

2. cln pulls: work up to 3 x 3 reps

3. rdl's. 3 x 10

4. abs your choice.

5. chins: 25 total



Comments (0)

Wednesday October 6 2010
look at this finish by an old geezer in poland!!
wednesday:

1. front sqt: 70%x3x10 sets
2. back sqt; 70% x 3 x 3 sets.
3. abs



Comments (0)

Tuesday October 5 2010
great finish!
tuesday: starting a new cycle. in this week we do not ask you to use %% of max's at all but go on feel. you might still be recovering from that hard core usaw/crossfit olympic workout that was held in colo springs last weekend.

1. 3 pos snatch: high hang, mid thigh, floor. work 6-8 sets including warm ups. go up to a medium weight....use good form.

2. sn pulls: work up to 3 x 3 reps

3. sn pp: 5, 4, 3, 3, 3

4. glute ham back ext. 3 x 10

5. abs your choice.



Comments (0)

Monday October 4 2010
NATALIE ADJUSTING BAR FOR JERK
monday: after comp

1. sn--light tech day, we begin a new cycle tuesday

2. cln--light tech day

3. fs--light day

use your own judgement re weight....if you choose not to workout that is ok too. we need you to loosen up and get recovered from the competition.



Comments (0)

Sunday October 3 2010
NO RESPECT
sunday: last day of competition

REST DAY



Comments (1)

Saturday October 2 2010
clean position, note the bar position on shoulders
saturday:

competition begins

1. snatch=max
2. cj=max
3. met con: amrap==10 min
50 kg xln x 6 + 12 pull ups + 24 dbl unders



Comments (2)

Friday October 1 2010
mid thigh! one of the 5 positions
friday:

competition begins

those of you that lift sat. or sun. = rest day



Comments (0)