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WOD Archive - November 2011

Wednesday November 30 2011
i love my life!!
wednesday:

1. bs: 75% x 3 x 10 sets.

2. fs: 75% x 3 x 5 sets.

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

4. good mornings: 3 x 5 (stay back)

5. knees to elbows: 50 reps (on a pull up bar)



Comments (0)

Tuesday November 29 2011
the burgener barrel rocks!
tuesday:

1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight.

2. cln and jerk: work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. concentrate of straight dip and straight drive. 6-7 working sets of light weight.



Comments (3)

Monday November 28 2011
tire flips are just good for you!
monday:

1. fs: 75% x 3 x 10 sets.

2. bs: 75% x 3 x 5 sets.

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

4. 100 weighted sit up



Comments (2)

Sunday November 27 2011
i love this sign!!
sunday:

rest day!! get out and ride the harley!

i am on my way to melbourne australia!



Comments (16)

Saturday November 26 2011
mikes gym in the morning!
saturday:

rest day!! rest up from the last 8 - 10 wks



Comments (3)

Friday November 25 2011
get out and hike if you so choose!
friday:

rest day! recover from eating so much! hiking is ok!



Comments (2)

Thursday November 24 2011
HAPPY THANKSGIVING! HAVE A GREAT DAY!
rest day! enjoy the family!!

taking the rest of the week off to just kick back and cool your jets!!



Comments (0)

Wednesday November 23 2011
when snatching and cleaning ALWAYS USE THE HOOK GRIP!
wednesday:

1. bs: 70% x 3 x 10 sets
2. fs: 70% x 3 x 5 sets.

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

4. 50 kness to elbows.

5. good mornings: 3 x 5 work on staying back.



Comments (2)

Tuesday November 22 2011
hips above knees shoulders ahead of bar
tuesday:

1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight.

2. cln and jerk: work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. concentrate of straight dip and straight drive. 6-7 working sets of light weight.



Comments (7)

Monday November 21 2011
GET OUT OF YOUR COMFORT ZONE and go wider!
short week with thanksgiving holidays. enjoy the week of lower activity in the wt. room

monday:

1. fs: 70% x 3 x 10 sets.

2. bs: 70% x 3 x 5 sets.

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

4. 100 weighted sit ups.



Comments (5)

Sunday November 20 2011
staying back
sunday:

rest day!! go out and enjoy your day!!



Comments (9)

Saturday November 19 2011
check path of bar on right
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single



Comments (1)

Friday November 18 2011
OMG!!
FRIDAY:

rest day!



Comments (1)

Thursday November 17 2011
look at knees!
thursday:


1. halting clean deadlifts + clean:+jerk. work up to 80% x 1 hold 2 sec. + 1 clean+1jerk. work position and work on staying back. no more than 6 workable sets. you select the weight.

2. fs: heavy single, take 90% of single x 2, 85% of single x 3 x 3

3. light good mornings x 5 x 3 sets. work on staying back.

4. abs: elbows to knees x 25 total reps.



Comments (2)

Wednesday November 16 2011
airborn!!
wednesday

1. snatch halting deadlift+snatch....hold 2 sec + snatch: work on staying back. you select the weight. primary goal here is to get you to hit that take off position 1" above knee. feel the hamstring stretch....then explode. perform 6 working sets. go up but do not sacrifice position.

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

3. sn balance: no more than 5 total reps. go as heavy as you can! beat what you did last week. hit a new pr by 1 kg!!

4. weight sit ups x 100 reps.



Comments (1)

Tuesday November 15 2011
pulling body down and around bar!
tuesday:

1. clean and jerk on the minute: 75%x1x5, 80%x1x4, 83%x1x3, 86%x1, 88%x1, 90%x1.

2. good mornings: 3 x 5 stay back. you choose the weight.

3. chins: 25



Comments (22)

Monday November 14 2011
i keep showing this finish. that is how important it is.
monday:

1. snatch: take 75%x1 x 5 on the minute. that is 1 rep on the minute for 5 minutes. then 80% x 1 x 5 on the minute, then 85%x1x3 on the minute. then 88%x1, 90%x1, 92%x1
2. fs: work up to heavy single. then 90% of that single x 1 x 2, 85%x3x3

3. chins: 15

4. sit ups x 100.



Comments (4)

Sunday November 13 2011
warrior flags
sunday:

rest day!! coming home from tenn!



Comments (24)

Saturday November 12 2011
support our troops!
saturday:

1. snatch: work to a heavy single

2. cln and jerk: work to a heavy single

3. fs: work to a heavy single



Comments (6)

Friday November 11 2011
my buddy!! only one left!
friday: on my way to memphis and a oly course at xfit bartlett!!


Comments (2)

Thursday November 10 2011
MOTIVATION
thursday: SAME AS LAST WEEK

1. halting clean deadlifts + clean: work up to 75% x 1 hold 2 sec. + 1 clean. work position and work on staying back. no more than 6 workable sets. you select the weight.

2. rack jerks behind neck: work a heavy single. work on footwork and drive!!

3. fs: heavy single, take 90% of single x 2, 85% of single x 3 x 3

4. abs



Comments (1)

Wednesday November 9 2011
i want one of these
wednesday: (same as last week) try to go a bit heavier.

1. snatch halting deadlift....hold 2 sec + snatch: work on staying back. you select the weight. primary goal here is to get you to hit that take off position 1" above knee. feel the hamstring stretch....then explode. perform 6 working sets. go up but do not sacrifice position.

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

3. sn balance: no more than 5 total reps. go as heavy as you can.

4. abs: your choice.



Comments (1)

Tuesday November 8 2011
aly girl coaching!!
tuesday:

1. clean and jerk on the minute: 70%x1x5, 75%x1x5, 80%x1, 83%x1, 86%x1, 88%x1, 90%x1.

2. good mornings: 3 x 5 stay back. you choose the weight.

3. chins: 25



Comments (1)

Monday November 7 2011
i love the old red/white and blue!!
monday:

1. snatch: take 70%x1 x 5 on the minute. that is 1 rep on the minute for 5 minutes. then 75% x 1 x 5 on the minute, then 80%x1x5 on the minute. then 82%x1, 85%x1, 88%x1, 90%x1x2
2. fs: work up to heavy single. then 90% of that single x 1 x 2, 85%x3x3

3. chins: 15

4. sit ups x 100.



Comments (1)

Sunday November 6 2011
i love this! on the board at kop crossfit.
sunday:

harley day!! family day!! i am in miami!!!



Comments (2)

Saturday November 5 2011
S A G E!!
saturday:

1. snatch: max day

2. cln and jerk: max day




Comments (17)

Friday November 4 2011
mom and daughter
friday:

rest day!



Comments (8)

Thursday November 3 2011
kop values!
thursday:

1. halting clean deadlifts + clean: work up to 70% x 1 hold 2 sec. + 1 clean. work position and work on staying back. no more than 6 workable sets. you select the weight.

2. rack jerks behind neck: work a heavy single. work on footwork and drive!!

3. fs: heavy single.

4. abs



Comments (0)

Wednesday November 2 2011
john teaching at kop crossfit.
wednesday:

1. snatch halting deadlift....hold 2 sec + snatch: work on staying back. you select the weight. primary goal here is to get you to hit that take off position 1" above knee. feel the hamstring stretch....then explode. perform 6 working sets. go up but do not sacrifice position.

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

3. sn balance: no more than 5 total reps. go as heavy as you can.

4. abs: your choice.



Comments (0)

Tuesday November 1 2011
coach me coach!!
tuesday:

1. clean and jerk on the minute: 65%x1x5, 70%x1x5, 75%x1x5, 78%x1, 82%x1, 85%x1, 88%x1, 90%x1.

2. good mornings: 3 x 5 stay back. you choose the weight.

3. chins: 25



Comments (54)