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WOD Archive - February 2011

Monday February 28 2011
no griping the bar and ripping it off the floor
monday:

1. pwr snatch+2 mid thigh snatches: work up to 80% of best pwr snatch and do 5 sets.

2. sn deadlift: work up to 100%x3, +10 kg x 3, + 10 kg x 2

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

4. fs: heavy single. 90% of that single x 1 x3.

5. abs



Comments (7)

Sunday February 27 2011
teaching the proper rack using db
sunday:

ride the harley day!!



Comments (1)

Saturday February 26 2011
here are 2 great coaches and people
saturday:

1. snatch: heavy single

2. cj: heavy single

3. fs: heavy single



Comments (18)

Friday February 25 2011
HONOR OUR TROOPS
rest day!!

remember this: "problems can become opportunities when the right people come together!!" robt redford



Comments (7)

Thursday February 24 2011
rope jump drill
thursday:

1. muscle snatch: max

2. sn pp+ohs: max

3. sn balance: max

4. snatch: can you get a record or close to it.



Comments (12)

Wednesday February 23 2011
teaching footwork on the jerk
wednesday:

1. snatch: work up to 80%x2, 85%x2, 2, 1

2. pc+hng clean+clean: that is 3 cleans 1+1+1. work up to 75%, then 80% for 3 sets.

3. back sqt: 80%x5 x 4 sets.

4. box jumps: 25 total

5. chins: 15



Comments (1)

Tuesday February 22 2011
oly coaches at xfit ranier
tuesday:

1. cleans: work up to 80%x3x2, 85%x2x3

2. rack jerks bnk: work up to 80%x3x2, 85%x2x3

3. clean pulls: work up to 100%x3x3

4. rdl: 3 x 10 choose the weight wisely.

5. chins: 25 total

6. sit ups" 50 total.



Comments (2)

Monday February 21 2011
Monday

1. Pwr sn+snatch=2 reps. Wrk up to 80% of best pwr sn x 5 sets

2. Sn pull: 90% x 3, 95% x3, 100% x3

3. Fs: heavy single

4. Abs



Comments (15)

Monday February 21 2011
Monday

1. Pwr sn+snatch=2 reps. Wrk up to 80% of best pwr sn x 5 sets

2. Sn pull: 90% x 3, 95% x3, 100% x3

3. Fs: heavy single

4. Abs



Comments (2)

Sunday February 20 2011
sunset at mikes gym
sunday:

rest day!! enjoy the day!



Comments (3)

Saturday February 19 2011
checking pockets
saturday:

1. snatch: 75%x2, 80%x1, 85%x1, 80%x1, 85%x1x2

2. cln and jerk: 75%x2, 80%x1, 85%x1, 80%x1, 85%x1x2

3. fs: heavy single

4. good mornings: 4 x 5

5. hanging leg raise: 3 x 10



Comments (10)

Friday February 18 2011
ky wants us to do a geezer workout!
friday:

rest day! on my way to boston!!



Comments (1)

Thursday February 17 2011
check this mountain man pull up station
thursday:

1. muscle snatch: max

2. sn pp+ohs: max

3. sn balance: max

4. snatch: heavy single



Comments (8)

Wednesday February 16 2011
my kind of box!
wednesday:

1. snatch: 80%x1x3, 85%x1x3

2. 2 cln pulls + 2 cleans: 75%x4x2, 80%x4x3.

3. back sqt: 80%x3x7.

4. abs



Comments (4)

Tuesday February 15 2011
checking that back angle
tuesday:

1. 2 pos cleans: work up to 80%x2x2, 85%x2x3

2. rack jerks: 80%x2x2, 85%x2x3

3. clean pulls: 100%x3x2, +5 kg x 3x3

4. rdl: 5 x 5 you select wt.

5. box jumps: 25 total



Comments (15)

Monday February 14 2011
WORKING POSITIONS!
monday: HAPPY VALENTINES DAY!!

1. 2 snatch pulls + 2 snatches: work up to 73% x 4x2, 78%x4x3. work the positions from mid thigh

2. sn balance 80%x3x2, 85%x3x3 (work speed under bar)

3. back sqt: work up to 85%x3x5

4. clean shrugs off blocks: work up to 100%+25 kb x 5 x 3

5. back ext: 3 x 10

6. abs: your choice



Comments (11)

Sunday February 13 2011
we now have 3 more owlets!!
sunday: finishing up day 2 of the crossfit oly cert at xfit ranier!!!

rest day!!!



Comments (6)

Saturday February 12 2011
matt m makes a good lift
saturday:

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (2)

Friday February 11 2011
now this IS WHAT I AM TALKING ABOUT!!
friday:

rest day! refresh! recovery!



Comments (2)

Thursday February 10 2011
nice starting position
thursday:

1. muscle snatch: max

2. sn pp+ohs: max

3. sn balance: max

4. snatch: 5 x 1 going to a heavy single.



Comments (3)

Wednesday February 9 2011
xfit invictus
wednesday:

1 snatch+sn pulls: work up to 75% x 2 snatches + 3 sn pulls. x 2 sets. then up to 80% x 2 snatches + 3 sn pulls x 3 sets.

2. pwr cln+ hang cln+ cln: work up to 70%x3x2, 75%x3x3.

3. back sqt: work up to 75%x3x6.

4. box jumps: 15 total

5. chins: 30 total.



Comments (2)

Tuesday February 8 2011
kristen cleaver gets first! what a great athlete!
tuesday:

1. 3 pos cleans: work up to 75%x3x2, 80%x3x3

2. rack jerks: 75%x2x2, 80%x2x3

3. clean pulls: 90%x3x2, 100%x3x3

4. rdl: 5 sets x 7 reps. you decide the wt.

5. box jumps: 15 total



Comments (7)

Monday February 7 2011
at xfit invictus oly meet
monday:

1. pwr sn+hang snatch+snatch: work up to 70%x3, 75%x3x3, 70%x3

2. sn balance: 75%x1, 80%x1, 85%x1, 90%x1 this is of your best snatch. set the record for sn balance.

3. back sqt: work up to 80%x3x5

4. cln shrugs: 100%x5, +10 kg x5, +20 kg x 5

5. chins: 25

6. back ext x 10 x 3 sets.



Comments (8)

Sunday February 6 2011
note the difference in heel elevation to promote balance
sunday:

super bowl sunday!!! roads will be clear!!! i'm riding my harley!!



Comments (1)

Saturday February 5 2011
notice the variation in bar path
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. back and abs



Comments (2)

Friday February 4 2011
2 great ones: russ knipp, bob berdnarski
friday:

rest day




Comments (8)

Thursday February 3 2011
proper rack position before the jerk
thursday:

1. back sqt: 75%x3x10

2. front sqt: 78%x3x5

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

4. glute ham sit ups: 3 x 10



Comments (13)

Wednesday February 2 2011
i cannot wait to go to montana!!
wednesday:

1. 3 pos cleans: work up to 70%x3x2, 75%x3x4

2. rack jerks: work up to 70%x3x2, 75%x3x3

3. clean pulls: work up to 90%x3x2

4. rdl: you select the weight x 5 reps x 3 sets

5. hanging leg raise: 50 reps total



Comments (54)

Tuesday February 1 2011
mikes gym\'s attitude!
tuesday:

1. fs: work up to 75%x3x10 sets

2. bs: work up to 75%x3x5 sets.

3. chins: 20 total

4. mobility exercises



Comments (5)