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| Sunday October 31 2010 |
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| warming up!! |
sunday: happy halloween!!!!
rest day!
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| Saturday October 30 2010 |
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| 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
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| Friday October 29 2010 |
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| codyman dbl underss |
friday:
rest day
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| Thursday October 28 2010 |
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| outstanding starting position
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thursday:
1. muscle snatch: max
2. sn pp+ ohs: max
3. sn balance: max
4. work up to a heavy single in snatch.
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| Wednesday October 27 2010 |
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| 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
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| Tuesday October 26 2010 |
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| 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
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| Monday October 25 2010 |
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| 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
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| Sunday October 24 2010 |
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| retired navy chief ken readies himself for the hilary clinton workout! |
sunday:
harley day!!!
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| Saturday October 23 2010 |
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| 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
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| Friday October 22 2010 |
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| 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.
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| Thursday October 21 2010 |
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| 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
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| Wednesday October 20 2010 |
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| 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
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| Tuesday October 19 2010 |
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| 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
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| Monday October 18 2010 |
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| 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
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| Sunday October 17 2010 |
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| my lady of 34 yrs! |
sunday
harley or bmw day!!!
have a YAHOO DAY!!!
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| Saturday October 16 2010 |
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| 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.
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| Friday October 15 2010 |
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| the love shack!!! |
friday:
rest day! use it wisely!
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| Thursday October 14 2010 |
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| 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
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| Wednesday October 13 2010 |
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| 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
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| Tuesday October 12 2010 |
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| burgener mountaineering store in switzerland |
tuesday:
1. front sqt: 75%x3x10 sets
2. back sqt; 75% x 3 x 3 sets.
3. abs
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| Monday October 11 2010 |
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| 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
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| Sunday October 10 2010 |
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| nice make |
sunday:
rest day!!! go ride that harley!!
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| Saturday October 9 2010 |
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| 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
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| Friday October 8 2010 |
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| fred lowe, record att with masters world record...just missed. |
friday:
rest day
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| Thursday October 7 2010 |
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| 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
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| Wednesday October 6 2010 |
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| 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
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| Tuesday October 5 2010 |
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| 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.
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| 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.
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| Sunday October 3 2010 |
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| NO RESPECT |
sunday: last day of competition
REST DAY
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| Saturday October 2 2010 |
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| 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
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| Friday October 1 2010 |
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| mid thigh! one of the 5 positions |
friday:
competition begins
those of you that lift sat. or sun. = rest day
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