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WOD Archive - October 2011

Monday October 31 2011
teaching the set up!
monday: happy halloween!!

1. snatch: take 65%x1 x 5 on the minute. that is 1 rep on the minute for 5 minutes. then 70% x 1 x 5 on the minute, then 75%x1x5 on the minute. then 78%x1, 82%x1, 85%x1, 88%x1, 90%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 (13)

Sunday October 30 2011
beautiful!!
sunday:

ride a motorcycle day!!



Comments (2)

Saturday October 29 2011
wall ball geezer style!
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. fs: heavy single



Comments (1)

Friday October 28 2011
i miss rambo!!
friday:

rest day!!



Comments (3)

Thursday October 27 2011
geezers know how to snatch! this one does!
thursday:

1. snatch: work up to 80%x1x5

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

3. fs: heavy single

4. good mornings x 5 x 4 sets. you select the weight.

5. sit ups x 100



Comments (1)

Wednesday October 26 2011
cody performing cleans as a baseball athlete!
wednesday: back up!

1. snatch: work up to 80%x1x2, 85%x1x2, 90%x1, 85%x1, 80%x1

2. cln and jerk: work up to 80%x1x5

3. fs: heavy single

4. chins: 25

5. sit ups x 100



Comments (2)

Sunday October 23 2011
play with the dog!!
sunday

BIG REST DAY!!



Comments (1)

Saturday October 22 2011
venue for our cert in switzerland
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single



Comments (2)

Friday October 21 2011
enjoy your gift of life today!!
friday:

rest day!



Comments (1)

Thursday October 20 2011
working on the jerk
thursday:

1. pwr clean + fs + jerk: 1+3 +1. work up to 80-85% of best pwr clean. perform 5 sets with that weight.

2. halting deadlifts: work on bringing bar from floor to 1" above knee. work on PUSHING AND SWEEPING the bar back to this position. take 6 sec to get it there and 6 sec to get it down. do 5 sets of that single rep.

3. 100 weighted sit ups

4. chins: 25



Comments (23)

Wednesday October 19 2011
beautiful basel switzerland
wednesday:

1. pwr sn+ohs: 3+3 x 5 sets. work up to a heavy set of 3 pwr snatches.

2. sn balance: max

3. snatch: heavy single. no more than 5 sets. you should be very warm. not hit a heavy one.

4. sit ups x 100.

5. chins x 25



Comments (1)

Tuesday October 18 2011
i always like to show this
tuesday:

1. clean and jerk: work up to 70%x1+2x2, 75%x1+2x2, 80%x2+1x2, 85%x1+1x2

2. bs: work up to heavy single. 90%x1, 85%x3x3

3. back extensions: 2 x 15

4. sit ups x 100.

5. chins x 25




Comments (12)

Monday October 17 2011
a different look
monday:

1. snatch: work up to 75%x1x2, 80%x1x2, 85%x1x2, 80%x1, 75%x1

2. fs: heavy single. 90% of the single x 1, 85% x 3x3

3. weighted sit ups x 100

4. chins: 25 total



Comments (2)

Sunday October 16 2011
beautiful yosemite!
sunday:

ride the harley day!!



Comments (19)

Saturday October 15 2011
working jerk footwork
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single

4. sit ups x 100



Comments (1)

Friday October 14 2011
ole boss hoss snatching!
friday:

rest day!!



Comments (5)

Thursday October 13 2011
2nd pos of wall stretch. stand or sit.
thursday: technique day. light. you select the weight.

1. snatch: work speed and tech. no heavier than 60%. no more than 2 reps per set and no more than 5 sets.

2. cln and jerk: same as above!

3. sit ups x 100.



Comments (6)

Wednesday October 12 2011
big clean from steiner
wednesday:

1. snatch: work up to 85% x 1 x5

2. cln and jerk: work up to 85%x 1 x 5

3. bs: heavy single

4. sit ups x 100




Comments (1)

Tuesday October 11 2011
low position in the clean
tuesday:

1. pwr snatch + ohs: work up to 80% of best pwr sn and do 1 ps+ 2 ohs x 5 sets.

2. pwr clean + pj + jerk: work up to 80% of best pwr clean and do 1+1 pj + jerk x 5 sets.

3. fs: heavy single.




Comments (42)

Monday October 10 2011
loosen up those shoulders
monday:

1. snatch: work up to 75%x1x3, 80%x1x3

2. cln and jerk: work up to 75%x1x3, 80% x 1 x 3

3 weighted sit ups x 100.

4. box jumps x 10

5. chins: 25 total



Comments (33)

Sunday October 9 2011
I AM SOOOO TIRED!!
sunday:

rest day!! look at the pix of cody and do what he is doing!!!!



Comments (1)

Saturday October 8 2011
burgener bar from rogue=legit!
saturday:

1. snatch: max for day

2. cln and jerk: max for day

3. fs: max for day




Comments (16)

Friday October 7 2011
memories
friday:

rest day



Comments (1)

Thursday October 6 2011
kicking butt!!
thursday

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1x5

3. fs: work up to a heavy single, then take 90% of that single x 1, 85%x2, 80%x3x2

4. 100 sit ups



Comments (2)

Wednesday October 5 2011
ab work
wednesday:

1. snatch: work up to 80%x1x5

2. cln and jerk: work up to 80%x1x5

3. 25 chins

4. 100 sit ups



Comments (2)

Tuesday October 4 2011
ab work
tuesday:

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1x5

3. fs: work up to a heavy single, then take 90% of that single x 1, 85%x3x3

4. 100 sit ups




Comments (0)

Monday October 3 2011
ankle flexibility is important
monday:

1. snatch: work up to 80%x1x5

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

3 weighted sit ups x 100.



Comments (3)

Sunday October 2 2011
xfit atlanta
sunday:

rest day! ride the harley



Comments (0)

Saturday October 1 2011
crossfit atlanta
saturday: 1st day of oct. pinch and punch, 1st day of the month!!!

1. snatch: heavy single

2. cln and jerk: heavy single

3. fs: heavy single



Comments (0)