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WOD Archive - January 2011

Monday January 31 2011
start your acceleration
monday:

1. pwr sn+hang snatch+snatch: that is 1+1+1 go up to 70% of best pwr sn and do this for 5 sets.

2. sn pull: 90%x3x3

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

4. back extension: 3 x 10

5. abs: 75 sit ups total.



Comments (17)

Sunday January 30 2011
stunning sunset
sunday:

harley day! enjoy the day!



Comments (1)

Saturday January 29 2011
strong people visit mikes gym
saturday:

1. snatch: heavy single

2. cj: heavy single

3. fs: heavy single



Comments (16)

Friday January 28 2011
what the heck??
friday:

rest day



Comments (1)

Thursday January 27 2011
a drill to keep you from allowing the bar to pull you forward off the ground.
thursday:

1. clean and jerk: work up to 70%x1, 80%x1, 85%x1, 80%x1, 85%x1, 88%x1, 85%x1, 88%x1, 90%x1.

2. fs: heavy single

3. reverse back ext: 3 x 10

4. abs



Comments (27)

Wednesday January 26 2011
team ga banner
wednesday

1. muscle snatch: max

2. sn pp+ohs: heavy single

3. sn balance: heavy single

4. snatch: work up to a heavy single. many times after following this sequence athletes may get personal records.

5. good mornings x 5 reps x 3 sets. add weight each set.

6. abs



Comments (55)

Tuesday January 25 2011
if you want to be great
tuesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. mobility work



Comments (19)

Monday January 24 2011
coaches need to understand this
monday:

1. snatch: work up to 70%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 80%x1, 85%x1

2. cj: work up to 70%x1, 75%x1, 80%x1, 85%x1

3. fs: heavy single

4. chins: 20

5. back extensions: 3 x 10



Comments (15)

Sunday January 23 2011
trainers at crossfit oly cert in atlanta
sunday:

rest day

im riding the bmw today!!



Comments (2)

Saturday January 22 2011
hell ya!!!
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single



Comments (11)

Friday January 21 2011
this is what i am talking about
friday:

rest day



Comments (1)

Thursday January 20 2011
when the arms bend, the power ends!
thursday:

1. cln and jerk: work up to 80%x1, 85%x1, 70%x1, 75%x1, 80%x1, 85%x1, rest 2.5 min-3 min between sets. no misses!!!

2. snatch: work up to 85%x1

3. fs: heavy single

4. abs



Comments (23)

Wednesday January 19 2011
crossfit oly cert in atlanta!
wednesday:


1. pwr snatch: work up to about 70% of best pwr snatch x 2 x 7 sets.

2 pwr clean + jrk: work up to 70% of best pwr clean x 2+1 x 6 sets.

3. sit ups: 50 total



Comments (20)

Tuesday January 18 2011
coach matt making adjustments
tuesday:



1. cln and jerk: work up to 80%x1x5,

2. halting cln deadlifts: 100%x3x3

3. fs: heavy single

4. abs



Comments (9)

Monday January 17 2011
use that pole to check angle consistency
monday:

1. fs: work up to a heavy single. take about 5 to 6 reps to get there.

2. snatch: work up to 80%x1x5

3. sn pull: work up to 100%x2x2

4. sn deadlift: work up to 100%x2. +10 kg, +15 kg x 1

5. abs



Comments (43)

Sunday January 16 2011
hummers at mikes gym!!
sunday: last day of oly cert in atlanta!

rest day!

ride the harley!!



Comments (1)

Saturday January 15 2011
first deer!!!
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single



Comments (11)

Friday January 14 2011
great pix of dad and son!
friday: i travel to atlanta and flowery branch hs today for the oly cert this weekend.


rest day.



Comments (1)

Thursday January 13 2011
strong lady!!
thursday:

1. snatch: work up to 80%x1, 85%x1, 70%x1, 75%x1, 80%x1, 85%x1, rest 2.5 min-3 min between sets. no misses!!!

2. cln and jerk: work up to 85%x1

3. fs: heavy single

4. abs




Comments (6)

Wednesday January 12 2011
great shirt!!
wednesday this is a recovery day. focus on speed and positions

1. pwr snatch: work up to about 80% of best pwr snatch x 2 x 5 sets.

2 pwr clean + jrk: work up to 80% of best pwr clean x 1+1 x 5 sets.

3. sit ups: 50 total



Comments (26)

Tuesday January 11 2011
proper rack position by geezer tim!
tuesday:

1. cln and jerk: work up to 90%x1, then 85%x1x2, then 80%x1x2

2. cln pulls: 100%x3x2

3. fs: heavy single

4. abs



Comments (14)

Monday January 10 2011
mary e. not bad!
monday:

1. fs: work up to a heavy single. take about 5 to 6 reps to get there.

2. snatch: work up to 85%x1x5

3. sn pull: work up to 95%x2x2

4. sn deadlift: work up to 100%x2. +10 kg x 2

5. abs



Comments (5)

Sunday January 9 2011
outstanding finish
sunday

rest day! harley time!



Comments (0)

Saturday January 8 2011
check out that back angle off the ground
saturday:

1. snatch: heavy single for the day

2. cln and jerk: heavy single for the day

3. fs: heavy single



Comments (7)

Friday January 7 2011
working foot position on the jerk
friday:

rest day



Comments (2)

Thursday January 6 2011
starting position of cody
thursday

1. pwr clean+fs+pp: 1+1+1, take to a heavy pp. when the pp fails you are finished.

2. rack jerk behind neck: go for a record.

3. abs



Comments (2)

Wednesday January 5 2011
burgener barrell works!
wednesday:

1. muscle snatch: max
2. sn pp+ohs: max
3. sn balance: max
4. snatch: take it to a heavy single for the day. (this could be a new record if all goes well)



Comments (1)

Tuesday January 4 2011
ball slams work!
tuesday:

1. fs: work up to 90%+x1

2. cln and jerk: work up to (70%x1, 75%x1, 80%x1,3

3. cln pulls: 100%x3

4. halting deadlifts: 100%+5 kg x3x2

5. abs



Comments (3)

Monday January 3 2011
30 day paleo challenge for coach b
monday:

1. fs: work up to 90%x1

2. snatch: work up to a heavy single, THEN: 85% of that single x 1 x2, 80%x1x3

3. sn pull: work up to 95%x2, 100%x2 (one has to maintain form on the pull)

4. sn deadlift: work up to 100%x2. +10 kg x 2

5. abs



Comments (72)

Sunday January 2 2011
fire lady carry!
sunday:

ride the harley day!!!



Comments (0)

Saturday January 1 2011
great new years day workout!
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single



Comments (2)