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WOD Archive - July 2011

Sunday July 31 2011
beautiful view
sunday: last day of the games!!

riding the harley day!! OR....go to the games and cheer your butt off!!!



Comments (3)

Saturday July 30 2011
teaching positions
saturday:

1. snatch: max for day

2. cln and jerk: max for day



Comments (2)

Friday July 29 2011
mikes gym view
friday:

rest day! going to the crossfit games!!



Comments (6)

Thursday July 28 2011
staying over the bar
thursday:

1. front sqt: work up to 80%x3x5

2. sn pp+ohs: 3+3 x 5 sets. you select the weight.

3. sn balance: work up to a heavy single.

4. chins: 25

5 abs: 100 reps. your choice.



Comments (6)

Wednesday July 27 2011
SHOW ME THE ARM PITS!!
WEDNESDAY:

1. barski cleans: work up to 70%x3 (all from mid thigh) x 5 sets
2. cln pulls: 95%x3x3
3. cln deadlift for position: 100%+10 kgx3x2
4. rack jerks behind neck: heavy single
5. abs: your choice



Comments (2)

Tuesday July 26 2011
BIG FINISH FROM A BIG MAN!
TUESDAY:

1. back sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3

2. fs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 (done explosively) you choose the weight.

4. abs: 100 weighted sit ups.



Comments (4)

Monday July 25 2011
old school finish
monday:

1. bar ski snatch: work up to 70%x3 all from mid thigh and no strapsx 5 sets
2. sn pulls: 100%x3x2
3. snatch deadlift for position: 100%+10 kgx3x2
4. sn pp: 5, 5, 5
5. abs: your choice



Comments (4)

Sunday July 24 2011
new head-gear!!
sunday

last day of the crossfit olympic trainers course at usd!

rest of youse??? harley day!!!



Comments (7)

Saturday July 23 2011
at crossfit springfield. is there any other way!
saturday

1. snatch: max for day

2. cj: max for day

3. sit ups x 100 reps with weight



Comments (12)

Friday July 22 2011
MY BOYS!!
FRIDAY:

rest day! gearing up for the crossfit olympic trainers course at usd!!

get ready for burpees!!!



Comments (62)

Thursday July 21 2011
from my 1966 national championship team!
thursday:

1. front sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3

2. bs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 x 3 sets

4. abs: 100 weighted sit ups.



Comments (9)

Wednesday July 20 2011
masters champ and former team mate at notre dame. kent the man from tenn.
wednesday:

1. 2 pos clean: work up to 75%x2 (floor, mid-thigh) x 5 sets
2. cln pulls: 95%x3x2
3. cln deadlift for position: 100%+10 kgx3x2
4. rack jerks behind neck: heavy single
5. abs: your choice



Comments (18)

Tuesday July 19 2011
good starting position! even for a bride to be!
tuesday: same as last week, but the heavy single should be a tad bit heavier. BUT....maybe not!

1. back sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3

2. fs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 (done explosively) you choose the weight.

4. abs: 100 weighted sit ups.



Comments (10)

Monday July 18 2011
here is a great athlete from montreal.
monday:

1. 2 pos snatch: work up to 75%x2 (floor, mid-thigh) x 5 sets
2. sn pulls: 95%x3x2
3. snatch deadlift for position: 100%+10 kgx3x2
4. sn pp: 5, 5, 5
5. abs: your choice



Comments (30)

Sunday July 17 2011
just like bonsall. this is tuscany region in italy.
sunday:

ride the harley day!!



Comments (25)

Saturday July 16 2011
pukie in wales
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. abs



Comments (16)

Friday July 15 2011
rest day in europe
friday:

chill out!!!



Comments (52)

Thursday July 14 2011
making corrections
thursday:

1. front sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3

2. bs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 x 3 sets

4. abs: 100 weighted sit ups.



Comments (33)

Wednesday July 13 2011
learning the jerk
wednesday:

1. 3 pos clean: work up to 65%x3 (floor, mid-thing, high hang) x 5 sets
2. cln pulls: 90%x3x2
3. cln deadlift for position: 100%x3x2
4. rack jerks behind neck: heavy single
5. abs: your choice



Comments (12)

Tuesday July 12 2011
mobility
tuesday:

1. back sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3

2. fs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 (done explosively) you choose the weight.

4. abs: 100 weighted sit ups.



Comments (16)

Monday July 11 2011
feel the position!!
monday:

1. 3 pos snatch: work up to 65%x3 (floor, mid-thing, high hang) x 5 sets
2. sn pulls: 90%x3x2
3. snatch deadlift for position: 100%x3x2
4. sn pp: 5, 5, 5
5. abs: your choice




Comments (18)

Sunday July 10 2011
I LOVE MY LIFE!!
sunday:

rest day!!



Comments (20)

Saturday July 9 2011
olympic lifters do xfit!
saturday:

1. snatch: max for day

2. cj: max for day

because we have been on a strength cycle don't expect to hit pr's! if you do---great....but we are going to start a new cycle monday honing in on our new achieved strength.



Comments (1)

Friday July 8 2011
surfing lab
friday:

rest day



Comments (17)

Thursday July 7 2011
torpedo carry up mikes gym drive


1. front sqt: 90%x2x4

2. bs: 80%x2x4

3. snpp: 5, 4, 3, 2, 1

4. weighted sit ups x 100



Comments (2)

Wednesday July 6 2011
hard work develops into olympians
wednesday:

1. snatch: work up to 85%x1x3

2. cln and jerk: work up to 80%x1x3

3. abs: your choice



Comments (3)

Tuesday July 5 2011
beautiful so west colo
tuesday:

1. back sqt: 90%x2x4

2. fs: 80%x2x4

3. pp: 5, 4, 3, 2, 1

4. weighted sit ups x 100



Comments (9)

Monday July 4 2011
happy 4th of july
monday! independence day for the USA!!

have a great day spending time with family!

on our way to heathrow and then home to usa from wales tomorrow.



Comments (16)

Sunday July 3 2011
beautiful sunset
sunday:

rest day, much needed.



Comments (0)

Saturday July 2 2011
who says there is no passion in weightlifting!
saturday:

1. snatch: work up to a medium single

2. cj: work up to a med heavy cln and jerk

3. sit ups: 100



Comments (4)

Friday July 1 2011
sunset at mikes gym
friday: rest day boss hoss and i will be in cardiff, uk


Comments (1)