Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - April 2012

Monday April 30 2012
kent durso while a student at notre dame, turns 67 TODAY! happy b'day captain!!
week 8 of this cycle

monday

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. snatch: 60%x2, 65%x2, 70%x2, 75%x1, 80%x1, 85%x1

2. sn pulls: 95%x2, 100%x2x2 (maintain proper position and stay back.)

3. sn pp+ohs: 3+3 x 4 sets. you select the weight. that is 3 sn pp + 3 ohs. perform in any order you want.

4. good mornings: 4 x 4 stay back. med load.

5. sit ups: 100 weighted sit up

CROSSFITTERS

Warm Up: 3 rounds: 250m row, 5x power clean, 5x front squat, 5x push press, 5x thruster (start light and increase the weight each round).

W.O.D.: Death by thruster!!
Complete 1 thruster (135#/95#) on the first minute, 2 thrusters the second minute, 3 thrusters the third minute, etc. Continue up the ladder until you are unable to perform the prescribed # of reps for the minute.
*Note: I do not care if you take it out of the rack.

Extra Credit: 1x rope climb every 60 seconds for 10 minutes.

Durability: 1x max distance farmers carry (24kg kb/16kg kb)



Comments (17)

Sunday April 29 2012
sunset at mikes! note the beautiful colors!
sunday!

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day....ride the bike day!!



Comments (5)

Saturday April 28 2012
note elbows high and out while going under
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: max day

2. cln and jerk: max day

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog, then Burgener warm up + skill transfer exercises (snatch grip).

Strength: Work up to a 1 RM snatch. Then, back it down to 70% and perform 8 rounds of 2x snatches every minute on the minute.

W.O.D.: 5 Rounds: Complete as many rounds as possible in 3 minutes of the following...
3x Power clean (135#/95#)
6x Push up
9x air squat
*Note: After each 3 minute AMRAP, rest for 60 seconds before starting the next round.

Durability: 3x10 reverse hypers (AHAP)




Comments (9)

Friday April 27 2012
NAME THIS OLD TIME LIFTER!
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm Up: Complete 4 rounds of the following: Run 200m, 15x KB sumo deadlift high pull (24kg/20kg), 10x KB swing (20kg16kg), 5x KB snatches each arm (16kg/12kg), stretch or dynamic movement of your choice.

W.O.D.: Complete 10 rounds of the following for time:
5x KB snatch each arm (24kg/16kg)
30m prowler push (AHAP)

Extra Credit: 5k run

Durability: 50x GHD sit ups, 30x Good mornings (light)



Comments (19)

Thursday April 26 2012
jerk dip on 497 lbs!!
thursday:
OLYMPIC WEIGHTLIFTERS

1.back squat: work up to 88%x2x4

2. front sqt: work up to 70%x3x4

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm up: 3 Rounds: Row 250m, 5x deadlift (keep it light, but increase the weight each round), 5x pull ups, 10x push ups, stretch or dynamic movement of your choice.

Strength: Work up to a 1 RM deadlift, then back it down to 85% and do 8 rounds of 2x deadlift + 1x max height box jump. Rest as needed between rounds, but it is important to perform the box jump immediately after the deadlifts.

W.O.D.: Crossfit Regional's workout #6
Complete the following for time...
3 Rounds: 7x deadlift (325#/225#), 7x muscle ups
then, 3 Rounds: 21x wallball (20#/14#), 21x toes 2 bar
then, 100ft farmers carry (100#/70# dumbbells), 28x burpee box jumps (24in/20in), 100ft farmers carry (100#/70# dumbbells), 3x muscle ups.

Durability: Stretch, icebath.



Comments (40)

Wednesday April 25 2012
checking the footwork for the jerk!
wednesday:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. bar ski clean: 65%x3, 70%x3, 75%x3, all from mid thigh do not drop bar

2. cln pulls: 90%x3, 95%x2 (maintain proper position and stay back.)

3. rack jerk bnk: 2, 1, 1, 1, 1

4. box jumps: 25 total.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Rest Day



Comments (22)

Tuesday April 24 2012
i love this pix
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to 88%x2x4

2. back sqt: work up to 70%x3x4

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: 1 min of single unders, junk yard dog, 1 minute double unders, Burgener warm up (snatch grip).

W.O.D.: Crossfit Regional's workout #5
Snatch ladder with double unders
*Note: Like workout number 3, this workout is a bit confusing to explain. It makes a lot better sense when you watch the video on the games site (http://games.crossfit.com/workouts/regionals-individual). The weight starts out light enough where I don't think that you need to warm up for the snatch, so just get after it after the warm up.

Extra credit: Row 500m for time. If men are over 1:30 and women 1:45, complete a 1,000 row penalty.

Durability: 3 Rounds: 20x GHD sit ups, 60 sec farmers carry (AHAP), 20x Russian twist (20#), 10x Reverse hypers (AHAP)



Comments (19)

Monday April 23 2012
full of great xfit equipment!
monday

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. barski snatch: 65%x3, 70%x3, 75%x3 mid thigh only for 3 reps. no straps.
2. sn pulls: 90%x3x2 (maintain proper position and stay back.)

3. sn pp+ohs: 3+3 x 4 sets. you select the weight. that is 3 sn pp + 3 ohs. perform in any order you want.

4. good mornings: 3 x 4 stay back. light load.

5. sit ups: 100 weighted sit up

CROSSFITTERS

Warm Up: 4 Rounds: Run 200m, 5x military press, 5x push press, 5x jerk (45#/45#/65#)

Strength: Work up to a 1 RM rack jerk, then back it down to 90% and perform 5 singles.

W.O.D.: Crossfit Regionals WOD #4. Complete the following for time...
50x Back squats (135#/95#)
40x pull ups
30x Shoulder to overhead (135#/95#)
50x Front squats (85#/65#)
40x pull ups
30x Shoulder to overhead (85#/65#)
50x Overhead squat (65#/45#)
40x pull ups
30x Shoulder to overhead (65#/45#)

Durability: 1x max plank hold
*note: If under 2 minutes, perform a 50 burpee penalty. The best I have seen is 7:31.



Comments (11)

Sunday April 22 2012
last weekend at crossfit carbon!!!
sunday!!!!!

OLYMPIC WEIGHTLIFTERS

REST DAY!!

CROSSFITTERS

Warm Up: 3 Rounds: 200m run, 10x DB snatches (light), stretch or dynamic movement of your choice. This is to be done at a nice, easy pace. It priming your body for the upcoming W.O.D. not beating you down.

W.O.D.: Crossfit Regional's Workout #3:
10x 1-arm dumbbell snatches (100#/70#)
Sprint
*Note: This workout is a bit confusing. I was going to copy and paste the description from the games site, but I makes far better sense when you see the video. Therefore, copy and past the following link and watch the video before performing the workout. Good luck!!!

http://games.crossfit.com/workouts/regionals-individual

Extra Credit: 1x 1 mile sprint

Durability: 50x WTD sit ups (45#/25#), 30x Good mornings (AHAP, but break up into sets as needed)



Comments (8)

Saturday April 21 2012
handsome ensign and beautiful wife! 2 proud in-law parents!!!
saturday:

1. snatch: work up to a heavy single

2. cln and jerk: work up to a heavy single

3. fs: heavy single.

CROSSFITTERS

Rest day



Comments (5)

Friday April 20 2012
what a honker in chicago!!!
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm up: Run 400m, then junk yard dog and Burgener warm up (clean grip).

Strength: Work up to a 1 RM hang clean.

W.O.D.: Regionals workout #2: Complete the following for time...
2,000m row
50x 1 legged squats, alternating legs each rep
30x Hang clean (225#/135#)

Durability: 3 Rounds: 20x GHD sit ups (weighted), 12x Reverse hypers (Heavy)



Comments (8)

Thursday April 19 2012
statue of ted williams
thursday:

OLYMPIC WEIGHTLIFTERS

1. bs: 85%x3 reps x 6 sets.

2. fs: 70%x3 x 4 sets.

3. sit ups. 100 weighted sit ups

4. 30 chin ups.

CROSSFITTERS

*Note: The Regional Crossfit games workouts are now posted. I will be programming one workout per a day, so that any regional competitors can develop a strategy/plan for the particular workout, and expose any weaknesses that need to be developed before the competition.

Warm Up: Row 500m, then 3 rounds (45#/65#/95#) of 3x deadlift, 3x hang power cleans, 3x front squat, 3x push press, stretch of your choice. Then, men work up to a 225# deadlift. Women, work up to a 155# deadlift.

W.O.D.: "Diane". Complete 21-15-9 reps of the following...
Deadlift (225#/1553)
Hand stand push ups

Extra Credit: 100x ball slams (AHAP)

Durability: 3 Rounds: 10x Toes 2 bar, 45sec/45sec side bridge, 10x russian twist, 10x wtd back extensions.



Comments (20)

Wednesday April 18 2012
crossfit fenway!!
wednesday:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. 2 pos clean: 65%x2, 70%x2, 75%x2, 78%x2 mid thigh, floor.

2. cln pulls: 90%x3, 95%x2 (maintain proper position and stay back.)

3. rack jerk bnk: 3, 2, 1, 1, 1

4. box jumps: 25 total.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Dynamic movements, then work up to 1 RM front squat.

Strength: 10 rounds, every 60 seconds perform 2 front squats at 75% 1 RM.

W.O.D.: Complete the following for time...
10x Ground to overhead (225#/165#)
400m sled pull (AHAP)

Durability: 50x GHD sit ups, 30x reverse hyper (Heavy)



Comments (18)

Tuesday April 17 2012
working jerk footwork with chalk
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to 85%x3x7

2. back sqt: work up to 70%x3x4

3. sit ups x 100.

CROSSFITTERS

REST DAY



Comments (14)

Monday April 16 2012
note bar position on shoulders for receiving the clean!!!
monday:

OLYMPIC WEIGHTLIFTERS

junk yard dog, burgener warm up, skill transfer exercises done daily this week. EVERYDAY!!!


week 6 of the 12 wk cycle.

junk yard dog + burgener warm up daily!

1. 2 pos snatch: 65%x2, 70%x2, 75%x2, 78%x2 mid thigh, floor.

2. sn pulls: 90%x3, 95%x2 (maintain proper position and stay back.)

3. sn pp: 5, 4, 3,

4. good mornings: 3 x 5 stay back. med load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Row 500m, then work up to a body weight snatch. If you are unable to snatch body weight, pick a weight that is around 85%-90% your 1 RM.

W.O.D.: Complete 5 rounds for time of the following...
2x Snatch (bodyweight)
2x rope climb (15ft)
200m sprint

Extra credit: Tabata row. Goal is 1,000m+. If you are under the mark, perform a 50 burpee penalty...don't be under the mark.

Durability: 3 Rounds: 10x toes to bar, 60 sec plank, 10x russian twist (AHAP), 10x good mornings (AHAP)



Comments (21)

Sunday April 15 2012
sunset at beach!
sunday: day 2 of crossfit olympic trainers course in vernon, ill!!

OLYMPIC WEIGHTLIFTERS

rest day for all others!!!

CROSSFITTERS

Warm Up: Row 500m, then 3 rounds (45#/65#/95#) of 3x deadlift, 3x power clean, 3x front squat, 3x push press, stretch of your choice.

Strength: Work up to 3 RM deadlift then back it down 10% and do 3 sets of 5 reps, then back it down another 10% and do 1 set of max reps.

W.O.D.: Complete 21-18-15-12-9-6-3 reps of the following...
Chest to bar pull ups
Thruster (50kg/35kg)
GHD sit up

Durability: 3 rounds: Max handstand hold, 10x Romanian deadlift (AHAP)



Comments (8)

Saturday April 14 2012
celebration! they are celebrating my son casey\'s graduation from ocs!! he is now ensign casey burgener!!
saturday:

CONGRATULATIONS TO CASEY B FOR BECOMING A NAVAL OFFICER!! ENSIGN BURGENER GRADUATED FROM OCS YESTERDAY!!! YAHOO!!

1. snatch: max for the day

2. cln and jerk: max for the day

CROSSFITTERS

Warm Up: Work up to 1 RM back squat

W.O.D.: 5 Rounds
5x Back squat (100kg/70kg)
50m sprint/or 25m prowler push
45 seconds rest

Extra Credit: 5x hill sprints

Durability: 50x GHD sit ups, 50x Reverse hypers



Comments (20)

Friday April 13 2012
more junk yard dog warm up DAILY!
friday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day.



Comments (7)

Thursday April 12 2012
junk yard dog warm up before every workout
thursday:

OLYMPIC WEIGHTLIFTERS

1. bs: 83%x3 reps x 10 sets.

2. fs: 70%x3 x 4 sets.

3. sit ups. 100 weighted sit ups

4. 30 chin ups.

CROSSFITTERS

Warm Up:3 rounds of: 200m run, 5x military press, 5x push press, 5x push jerk, 5x jerk. Start off at an easy pace and with the bar (45#) and take it up 10kg each round.

Strength: Work up to 1 RM push press, then back it down to 80% and do 5 sets of 3 reps.

W.O.D.: Complete the following for time...
Run 800m
10 Rounds of the couplet:
3x thruster (135#/95#)
3x muscle up
Run 800m

Durability: 3 Rounds: 10x Wtd. sit ups (20kg/15kg), 60 sec plank, 20x russian twist (20#), 10x back extensions.



Comments (23)

Wednesday April 11 2012
geezer terry celebrates making it up the hill!
wednesday

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. 3 pos clean: 65%x3, 70%x3, 75%x3 high hang, mid thigh, floor.

2. sn pulls: 85%x3, 90%x3 (maintain proper position and stay back.)

3. rack jerks behind neck: work up to a heavy single in as few sets as possible.

4. good mornings: 3 x 3 stay back. light-medium load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Run 800m, dynamic movements of your choice.

W.O.D.: Complete 7 rounds for time of the following...
7x Chest 2 bar pull ups
7x ring dips
7x pistols
7x ankle to bar

Extra credit: Complete 100x sledge strikes for time.

Durability: 50x GHD sit ups, 20x RDL's (heavy).
*note: Break this up as needed. I'm more worried about form than time for this segment.



Comments (29)

Tuesday April 10 2012
geezers on a walk
tuesday:

OLYMPIC WEIGHTLIFTERS

1. fs: 83%x3 reps x 10 sets.

2. bs: 70%x3 x 4 sets.

3. sit ups. 100 weighted sit ups

4. 30 chin ups.

CROSSFITTER

Warm Up: Row 500m, Burgener warm up with skill transfer exercises (snatch grip), junk yard dog.

Strength: Work up to 1 RM snatch, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.

W.O.D.: Complete 50-40-30-20-10 reps of the following...
Jumping pull ups
Wall ball (20#/12#)

Durability: 50x toes to bar, 30x reverse hypers
*note: These are total reps, break as needed to maintain good form.



Comments (14)

Monday April 9 2012
notice the angle of the shins and then the torso. what do you see?
OLYMPIC WEIGHTLIFTERS

week 5 of the 12 wk cycle.

junk yard dog + burgener warm up daily!

1. 3 pos snatch: 65%x3, 70%x3, 75%x3 high hang, mid thigh, floor.

2. sn pulls: 85%x3, 90%x3 (maintain proper position and stay back.)

3. sn pp: 5, 4, 3,

4. good mornings: 3 x 3 stay back. light load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

REST DAY



Comments (30)

Sunday April 8 2012
beautiful!!!
sunday:

HAPPY EASTER! ENJOY THE FAMILY AND BE THANKFUL FOR ALL WE HAVE!!

OLYMPIC WEIGHTLIFTERS

Rest day!!!

CROSSFITTERS

Warm Up: Run 400m, then 4 rounds of: 10x KB swing (16kg/12kg), 10x air squat, 10x push up.

W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
5x Deadlift (275#/205#)
10x toes 2 bar
15x push press (95#/65#)

Extra credit: 1x 500m row sprint. Men if over 1:30 and women 1:45, perform a 1,000m row penalty.

Durability: 50x evil wheel, 50x weighted back extensions




Comments (16)

Saturday April 7 2012
beautiful bird!!
saturday: max day!!

OLYMPIC WEIGHTLIFTERS

1. snatch: max for the day

2. cj: max for the day

3. fs: max for day in as few sets as possible

CROSSFITTERS

Warm Up: Row 500m, Burgener warm up (clean grip), junk yard dog.

Strength: Back squat-Work up to a 3 RM, then back it down 10kg and perform 5 sets of 3 reps.

W.O.D.: 5 Rounds
Max rep bench press (bodyweight)
Max rep pull ups
60 seconds rest

Durability: 3 Rounds: 10x GHD sit ups, 45sec/45sec side bridge, 10x Russian twist (25#), 10x Reverse hypers (heavy)
*Note: This is a core circuit and is to be done at your own pace. It is not for time.




Comments (6)

Friday April 6 2012
ensign burgener to be!!!
friday:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: Run 400m, 5 Rounds of 5x Pull ups, 10x push ups, 15x air squats, stretch or dynamic movement of your choice. Start off at around 50% and increase the intensity as you go on.

W.O.D.: Complete 8 rounds for time of the following...
5x Clean (135#/95#)
25m Prowler push (40kg/20kg)
5x dead hang pull ups
25x sit ups

Extra Credit: 4x 400m sprints. Rest as needed between efforts.

Durability: Good mornings: 3 sets of 10 reps. Keep it light and focus on good form and make sure your working the hamstrings.



Comments (11)

Thursday April 5 2012
erin\'s watchful eyes!!
thursday:

OLYMPIC WEIGHTLIFTERS

1. bs: 80%x3 reps x 10 sets.

2. fs: 70%x3 x 3 sets.

3. sit ups. 75 weighted sit ups

4. 30 chin ups.

CROSSFITTERS

Rest Day!!! Enjoy and have fun.



Comments (16)

Wednesday April 4 2012
abi coaching!
wed:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. clean and jerks: work up to 70%x1+2, 75%x2+1, 80%x1+1, 83%x1+1x2

2. cln deadlift: work up to 90%x3, 95%x3, 100%x3

3. good mornings: 5x 3 stay back. light to medium load.

4. sit ups: 100 weighted sit ups.

5. box jumps: 21" box x 25 jumps.

CROSSFITTERS

Warm Up: 3 Rounds with 45#: 3x Deadlift, 3x Power clean, 3x Front squat, 3x Jerk, stretch of your choice.

Strength: Work up to 1 RM clean and jerk, then back it down to 90% and do 5 singles. Rest as needed between reps.

W.O.D.: Death by overhead squat (135#/95#). On the first minute, perform 1 overhead squat, on the second minutes perform 2 overhead squats, on the third minute perform 3 overhead squat, etc. Continue until you cannot complete the prescribed # of reps in the 60 seconds.

Durability: 50x Ankle to bar, 30x weighted back extensions (45#/25#).



Comments (31)

Tuesday April 3 2012
end result of a great dip drive and drive under!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. fs: 80%x3 reps x 10 sets.

2. bs: 70%x3 x 3 sets.

3. sit ups. 75 weighted sit ups

4. 30 chin ups.

CROSSFITTERS

Warm Up: Run 400m, then 3 rounds of the following...
25m lunge
25m high knees
25m butt kicks
25m broad jumps
Stretch of your choice

W.O.D.: Complete the following for time...
100x Sledge strikes
Run 400m
100x Wall balls (20#/12#)
Run 400m
100x Pull ups
Run 400m

Extra Credit: 30x Weighted pull ups (AHAP)

Durability: 50x Weighted sit ups (45#/25#), 50x Good morning (45#)



Comments (7)

Monday April 2 2012
big drive forward and down!
monday

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. snatch: 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x2

2. sn pulls: 90%x3, 95%x2 (maintain proper position and stay back.)

3. sn pp+ohs: 3+3 x 4 sets. you select the weight. that is 3 sn pp + 3 ohs. perform in any order you want.

4. good mornings: 4 x 4 stay back. light load.

5. sit ups: 100 weighted sit up

CROSSFITTERS

Warm Up: Row 500m, Junk Yard dog, then Burgener warm up (clean grip).

Strength: Work up to 1 RM deadlift, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.

W.O.D.: 5 Rounds: Complete as many rounds as possible in 3 minutes of the following...
3x Turkish Get up (16kg/12kg)
6x Burpee
9x Sit up
*Note: Rest 60 seconds between each round.

Durability: 1x max plank hold, 3x 10 reverse hypers (AHAP)



Comments (29)

Sunday April 1 2012
be thankful!!!
sunday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day!! enjoy the day.



Comments (25)