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WOD Archive - May 2011

Tuesday May 31 2011
geezer coach!
tuesday: start a new cycle. 4 wk strength cycle

1. back sqt:: 10 sets of 3 reps with 70%

2. snatch pull: 90%x3, 95%x3

3. sn deadlifts: 100%x3, +5 kg x 3

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

5. weighted push ups x 100 reps



Comments (12)

Monday May 30 2011
i so love my country!
monday: MEMORIAL DAY!

celebrate but more than anything----REMEMBER THE FALLEN WARRIORS!!! WE ARE so lucky to live where we live and have what we have!!! GOD BLESS AMERICA!!!

ENJOY THE DAY OFF!!



Comments (20)

Sunday May 29 2011
enjoy the much needed rest!
sunday

enjoy the day!!! rest!!



Comments (3)

Saturday May 28 2011
erin works that lack of flexibility
saturday: MEET DAY

1. snatch: max, set a record

2. cln and jerk: max, set a record




Comments (25)

Friday May 27 2011
open up them thar pits!!
friday:

rest day! prepare mentally for meet tomorrow.



Comments (1)

Thursday May 26 2011
watchful eye of sassy sage!
thursday: 2 days away from sat meet.

play around with bars only if you must. just to loosen up! taking a complete day off is ok too!



Comments (1)

Wednesday May 25 2011
stretching for proper rack position
wednesday:

1. snatch: work up to 80% of opener x 1 x 3

2. cj: same as snatch

3. abs




Comments (1)

Tuesday May 24 2011
external rotation supports the weight overhead
tuesday:

1. snatch: work up to 85% of opener x 1, 80% of opener x 1 x 2

2. cln and jerk: same as snatch:

3. fs: heavy single

4. abs: 50 sit ups.



Comments (19)

Monday May 23 2011
ankle, knee, hip flexibility
monday: get ready for contest at crossfit invictus or at any gym on saturday

1. snatch: work up to 90% of opener x 1, 85%x1, 80%x1

2. cln and jerk: same as snatch

3. fs: heavy single. 90% of single x 1, 85% of single x 1

4. abs: 100 sit ups



Comments (2)

Sunday May 22 2011
early am fog at mikes gym
sunday! rest day




Comments (1)

Saturday May 21 2011
jp\'s make shift dartfish
saturday: meet conditions

1. snatch: work up to openers

2. cj: work up to openers

3. fs: heavy single. -10 kg x1, - 10 kg x 2



Comments (7)

Friday May 20 2011
dartfish
friday: rest day


Comments (2)

Thursday May 19 2011
to mid thigh
thursday:

1. snatch: meet conditions---work up to 10 kg before openers x 2 sets

2. cln jerk: 10 kg before openers x 2 sets

3 front sqt: heavy single

4. abs. your choice.



Comments (2)

Wednesday May 18 2011
watching you!
wednesday: recovery day....lifting but light.

1. snatch: work up to 70% x 2 x 4

2. cj: work up to 70%x1+2 x 4

work speed and tech. if 70% feels too heavy, go lighter. i want movement, but not intensity!

i want rest time but movement.



Comments (2)

Tuesday May 17 2011
starting position
tuesday: happy birthday sage!!!! 21 yrs young!!

1. front sqt: heavy single.

2. snatch: work up to 85%x1x2, 80%x1x2, 75%x1x2

3. cln and jerk: work up to 90%x1

4. fs: heavy single. 90% of that single x 1, 85% x 1 x3

5. abs: your choice.




Comments (4)

Monday May 16 2011
coach me coach!
monday: 2 wks from competition at xfit invictus!

1. snatch: work up to 80%x1x5

2. cln and jerk: work up to 80% x 1 x 5

3. chins: 25

4. sit ups: 100



Comments (2)

Sunday May 15 2011
beautiful at mikes gym
sunday:

ride he harley day!!!



Comments (3)

Saturday May 14 2011
spartan row....welbourne style
saturday: first day of oly course at usd!!

1. snatch: max for day

2. cj: max for day

3. fs: heavy single



Comments (1)

Friday May 13 2011
rest day
friday:

rest day!!



Comments (1)

Thursday May 12 2011
finish
thursday:

1. snatch: 75%x1x5

2. cj: 75%x1x5



Comments (3)

Wednesday May 11 2011
notre dame tunnel
wednesday:

1. snatch: work up to a heavy single. 90%x1, 85%x1x5

2. cj: work up to a heavy single. 90%x1, 85%x1x5

3. fs: work up to a heavy single. -20 kg x 2, -20 kg to failure.

4. chins-25.

5. abs-100 sit ups



Comments (3)

Tuesday May 10 2011
check the grip width
tuesday:

1. snatch; 80% x 1 x 5

2. cj: 80% x 1 x 5

3. sit ups: 100



Comments (20)

Monday May 9 2011
start the acceleration!
monday:

1. snatch: work up to a heavy single. then...90% of that weight x 1, 85%x1, 80%x1

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

3. fs: heavy single

4. abs: 50 total reps

5. chins: 25 total



Comments (50)

Sunday May 8 2011
lift off!!
sunday:

rest day! get out and enjoy the day!



Comments (1)

Saturday May 7 2011
shrug down and around the bar!
saturday:

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single.

4. sit ups: 100 reps



Comments (80)

Friday May 6 2011
finish!!
friday: on my way to chantilly, va. today

rest day!!



Comments (25)

Thursday May 5 2011
finish!!
THURSDAY


1. bs: work up to a heavy single. 90%x2, 85%x2, 80% x failure

2. fs: work up to a heavy single

3. box jumps: 25 total jumps

4. abs:

5. chins: 30 total



Comments (29)

Wednesday May 4 2011
dip straight down and up for the jerk
wednesday:

1. barski cleans: work up to 80%x3 for 5 sets. barski cleans are 3 cleans in a row from the mid thigh position. no straps are used and the bar is not put down until the set is completed.

2. rack jerks: 5 sets x 1 rep after warm up...work on speed and footwork.

3. clean halting deadlifts: 100%x3, +10 kg x3 (bring bar to mid thigh and pause. lower weight down 1 " from ground bring back to mid thigh....on the 3rd and final rep, explode upward.)

4. abs: 75 total reps

5. chins: 25 total



Comments (9)

Tuesday May 3 2011
another armpit shot
tuesday:

1. fs: work up to a heavy single. 90%x2, 85%x2, 80%x failure!

2. bs: work up to a medium heavy single.

3. abs:

4. chins: 30 total



Comments (10)

Monday May 2 2011
show me those armpits!
monday:

1. barski snatch: work up to 80%x3x5 sets. a barski snatch is 3 snatches from mid thigh. no straps are used and the bar is not dropped until after the completion of 3 reps.
2. sn pulls: 100%x3x2

3. sn deadlifts: 100%x3+15 kg

4. sn pp: 5, 4, 3, 2 (add weight ea set)

5. abs

6. chins: 25



Comments (43)

Sunday May 1 2011
crossfit so co at the otc
sunday:

rest day!

harley day!!



Comments (14)