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WOD Archive - August 2012

Friday August 31 2012
froning+baily!!
friday:

rest day

CROSSFITTERS

Warm Up: Run 400m, 15x turkish get ups left side (16kg/12kg), run 400m, 15x turkish get ups right side.

Work Capacity: Complete the following for time...
100x ball slams (50#/30#)
*Every minute on the minute, stop what you are doing and perform 5x KB swing (32kg/24kg).

Endurance: 4x400m sprint (rest 2 minutes between each sprint).

Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (3-4x 45# plate).



Comments (3)

Thursday August 30 2012
teaching loading the hammies.
thursday: burgener warm up+burgener warm up+ skill transfer exercises -snatch+ 3 pos snatch 3 reps at each position. every workout!!

1. pwr sn+ohs: 50%x3+3, 2+2. 75%x1+3, 80%x1+2x3 sets. (take % off best snatch)

2. fs+jerk: (take % off best jerk) 50%x2+2, 70%x3+1, 80%x3+1x2, 85%x2+1

3. box jumps: 15 total

4. chins: 36 total

5. sit ups on the ab matt-100

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog. Next, work up to a max for the day in back squat.

Strength: Clean and Jerk - Work up to a heavy single, then complete the following...
8 Rounds, every 60 seconds perform the following...
2x Clean and jerk @ 65% 1 RM.

Work Capacity: Complete 50-35-20 reps of the following...
Wall ball (20#/12#)
Pull up
Double unders

Core: 50x evil wheel (You can use a barbell or the roller for these).



Comments (6)

Wednesday August 29 2012
sunrise in montana
wednesday: rest day

CROSSFITTERS

Warm Up:
Run 400m, then dynamic movements of your choice. Next, 3 rounds - 3x power clean, 3x front squat, 3x push press, 3x thruster, stretch of your choice. Start off light and increase the weight each round.

Work Capacity: Complete the following for time...
Run 800m
30x Thruster (135#/95#)
Run 800m

Endurance: Complete 8 rounds of the following...
25m prowler push (180#/90#)
45 seconds rest

Core: 30x strict toes 2 bar, 30x KB RDL's (AHAP)



Comments (4)

Tuesday August 28 2012
great event in big sky montana
tuesday: burgener warm up+burgener warm up+ skill transfer exercises -snatch+ 3 pos snatch 3 reps at each position. every workout!!

1. clean and jerk: work up to 50%x2x2, 60%x1, 70%x1, 80%x1, 85%x1, 80%x1, 85%x1, 80%x1, 85%x1

2. clean dead-lift: 100%x3, 105%x3

3. push press + chin ups: 5+5 x 5 sets.

4. box jumps: 25 total jumps

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog. Next, work up to a max for the day in front squat.

Strength: Snatch - Work up to a heavy single, then complete the following...
8 Rounds, every 60 seconds perform the following...
2x Snatch @ 65% 1 RM.

Work Capacity: Complete 10-8-6-4-2 reps of the following...
Muscle up
Box jump (40in/30in)

Core: 50x WTD sit ups (45#/25#), 30x WTD back extensions (45#/25#)
*Break up into sets as needed



Comments (4)

Monday August 27 2012
cal affiliate league competition! good work!
monday: burgener warm up+burgener warm up+ skill transfer exercises -snatch+ 3 pos snatch 3 reps at each position. every workout!!

1. snatch: work up to 50%x3, 60%x2, 70%x1, 80%x1, 85%x1, 80%x1, 85%x1, 80%x1, 85%x1
2. sn pulls standing on a 2" block: 100%x2, 105%x2
3. fs: 80%x2, 85%x2, 90%x2
4. good mornings: 3 x 10 light weight. stay back.
5. 100 sit ups on ab matt.

CROSSFITTERS

Warm Up: Run 800m, then junk yard dog. Next, Burgener warm up with the clean grip.

Work Capacity: Complete 8 rounds of the following...
1x power clean
2x hang squat cleans
3x front squat
sprint 100m
*Start off light and increase the weight each round, and any time you put the bar down during the round its a 5 burpee penalty to be done at the end of the work capacity segment.

Endurance: 15 rounds for max distance...
30 second row
30 second rest

Core: 3 Rounds: 20x GHD sit ups, 10x Reverse hypers (3-4 45# plates).



Comments (4)

Sunday August 26 2012
never to old to show over and over and over....
sunday:

Olympic weightlifters and Crossfitters

rest day




Comments (3)

Saturday August 25 2012
shrugging under clean
saturday:

1. snatch: work up to 80%x1, 85%x1, 90%x1, 95%x1, 85%x1, 90%x1.

2. clean and jerk: work up to 80%x2, 85%x2, 90%x1, 85%x1, 90%x1, 95%x1.

3. fs: heavy single.

4. sn pwr shrugs off rack using straps: 125%x5,5, 5.

5. back ext: 3 x 10

6. sit ups: 50 total

CROSSFITTERS

REST DAY...Do something fun outdoors. That was the last week of the Modified Wendler based strength cycle. Stay tuned for new programming on Monday.



Comments (3)

Friday August 24 2012
shrugging under bar
friday: rest day

CROSSFITTERS

Warm Up: Run 400m, then dynamic and mobility movements of your choice. Then, junk yard dog.

Strength: Strict Press - Work up to a new 1 RM

Work Capacity: 5 Rounds, complete as many rounds as possible in 3 minutes of the following...
3x power snatch (50kg/35kg)
6x clapping push up
9x air squat
*rest 1 minute between each 3 minute AMRAP

Core: 50x WTD sit up (45#/25#), 30x WTD back extensions (45#/25#)
*Break up into sets as needed



Comments (3)

Thursday August 23 2012
getting ready to drive up
thursday: junk yard dog, burgener warm up, skill transfer sn.

1. snatch: work up to 85%x3, 3. 90%x2,2

2. clean + hang clean: 80%x2, 2. 85%x2, 2, 2.

3. in the hole fs: take from bottom: work up to 75%x3, 80%x3, 85%x3, 3, 3, 3.

4. sn pulls+eccentric lowering of the bar 1" above ground before repeating rep. : 100% x 2, 2. same as tuesday....bring up explode but eccentrically let the bar down to 1" from ground and repeat. add 10 kg x 2, 2, 2.

5. chins: 25 total

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements and mobility stretches. Then, junk yard dog.

Strength: Deadlift - Work up to a new 1 RM.

Work Capacity: Complete 10,9,8,7,6,5,4,3,2,1 reps of...
Overhead squat (60kg/40kg)
Box jump (30in/24in)
Pull up

Core: 50x Evil Wheel



Comments (6)

Wednesday August 22 2012
another pix of lifter driving thru plane on the jerk
wednesday: rest day

Crossfitters

Warm Up: Complete 5 rounds of the following, increasing the intensity each round.
Run 200m
5x pull up
10x push up
15x air squat
stretch or dynamic movement of your choice.

Work Capacity: Complete as many rounds as possible in 20 minutes of the following...
25m Overhead walking lunge (45#/35#)
2x rope climb (15ft)
10x burpee

Core: 3 Rounds: 15x toes 2 bar, 60 second elevated plank, 10x russian twist each side (25#), 10x Good morning (light)



Comments (2)

Tuesday August 21 2012
note how the lifter drives thru the plane!!
tuesday: junk yard dog, burgener warm up, skill transfer sn.

1. cleans: work up to 85%x3, 3. 90%x2, 95%x2, 1, 1.

2. rack jerks behind neck: work up to 85%x2, 2. 90%x2, 1, 1, 1

3. eccentric clean pulls: 10 sec count. bring bar to mid thigh and pause 1001...then explode up ward making sure to FINISH. THEN ....bring bar down to mid thigh and squat bar down to starting position while pausing 1" above ground....hold...this is 1 rep. take 10 count to get to this position. so...work up to 100% of best clean x 2 reps. 105% of best clean x 2 reps. 110% of best clean x 2 reps. use straps on this exercise. EVIL!!!

4. 100 weighted sit ups.

CROSSFITTERS

Warm Up: Row 500m, then dynamic movement of your choice. Next perform the junk yard dog.

Strength: Power clean - Work up to a new 1 RM

Work Capacity: Complete the following for time...
15x Thruster (135#/95#)
Run 200m
20x Thruster (95#/65#)
Run 400m
30x Thruster (65#/45#)
Run 800m

Durability: 50x GHD sit ups, 30x Reverse hypers (heavy)
*Break up into sets as needed



Comments (2)

Monday August 20 2012
bar path off ground
monday: junk yard dog, burgener warm up, skill transfer exercises as a warm up.

1. 2sn pulls + 1 snatch: work up to 80% x 3, 3. then 85% x 3, 3. 3. remember that is 2 sn pulls then 1 snatch and that ='s 3.

2. sn pp: work up to 95%x3, 3. then 100% x 3,3,2.

3. in the hole back squats: take bar from the bottom and work up. work up to 75%x2, 80%x2, 85%x2, 90%x2,2,2.

4. clean shrugs off rack using straps. these are pwr shrugs...much like the down and up. stay behnd bar only bending knees...drive bar up with legs and hips while shrugging at top. about 125% of best clean x 5, 130% x5, 135% x 5,5,5.

5. back extension: 3 x 10

6. toes to bar: 25 reps total

7. chins: 10 total

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice.

Strength: Back squat - Work up to a new 1 RM

Work Capacity: Complete the following as fast as possible...
Run 800m
100x pull ups
100x push ups
100x sit ups
100x air squats
Run 800m

Core: 50x WTD back extensions



Comments (8)

Sunday August 19 2012
would love to buy this house in ennis, mt.
sunday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day.



Comments (1)

Saturday August 18 2012
male bonding!!
saturday:

1. snatch: max for the day.

2. cln and jerk: max for the day.

3. front squat: heavy single.

4. good mornings: 3 x 10

5. weighted sit ups x 50.

CROSSFITTERS

REST DAY! Do something fun outdoors.



Comments (1)

Friday August 17 2012
memorial in ennis, mt.
friday: rest day

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements of your choice. Next, warm up to 75% of your 1RM strict press.

Strength: Strict Press - 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ rep @ 95% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete the following for time...
100x Ball slams (30#/20#)
75x GHD sit ups
50x KB snatch (24kg/16kg)
25x Front squat (60kg/45kg)

Core: Myofascial release, ice bath, stretch...its been a good, hard week!!!



Comments (1)

Thursday August 16 2012
beautiful view!!
thursday: junk yard dog warm up, burgener warm up, skill transfer exercises!!

1. snatch: work up to (75%x3, 80%x3, 85%x3)3 wave training.

2. 3 pos cleans: (70%x3, 75%x3, 80%x3)3

3. 1 +1/4 front squats: squat, come up 1/4 of the way and go back down and up again. trains one to get out of the hole in cleans. work up to 85%x3, 3, 3, 3.

4. sn pulls: work up to 100%x5, 5. add 10 kg x 4, 4,4.

5. chins: 36 total.

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 75% of your 1RM deadlift.

Strength: Deadlift. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ reps @ 95% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete as many rounds as possible in 15 minutes of...
10x KB swings (32kg/24kg)
10x box jumps (24in/20in)
10x ring dips

Durability: 1x max plank hold, 1x max wall sit



Comments (1)

Wednesday August 15 2012
beautiful view in montana
wednesday: (leaving for hawaii today)

rest day!!

CROSSFITTERS

Warm Up: Run 400m, then junk yard dog. Next, perform 3 rounds of 5x power clean, 5x front squat, 5x push press, 5x back squat. Start off light and increase the weight each round.

Work Capacity: 30 Rounds, every 60 seconds perform the following...
1x Bear complex (70kg/50kg)
5x push ups
*Bear Complex = Clean + thruster + back squat + thruster. Make this movement as fluid as possible.

Core: 3 Rounds - 10x Toes 2 bar, 45sec/45sec side bridge, 10x seated russian twist (25#), 10x Good morning (light)




Comments (1)

Tuesday August 14 2012
big gopher hunting in montana!
tuesday: junk yard dog warm up, burgener warm up, skill transfer exercises!!

1. cleans: work up to 85%x3, 3. 90% x 2.

2. pj+jerk: work up to 80% x2, 2. 85%x2, 2.

3. clean pulls: work up to 100%x5, 5. add 10 kg then 4, 4, 4.

4. good mornings: 5 x 5. stay back and stay tight. load the hammies!!

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 75% of your 1RM power clean.

Strength: Power clean. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ rep @ 95% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete 5 rounds of the following...
Run 400m
max rep bench press (body weight)
max rep pull ups
*Push the sprint, but take as much time as you want between the bench press and pull ups in order to maximize reps.

Core: 50x WTD sit ups, 30x WTD back extensions



Comments (1)

Monday August 13 2012
buddies for life!!
monday: junk yard dog warm up, burgener warm up, skill transfer exercises!!

1. 3 pos snatch: 75%x3,3. 80% x 3, 3

2. sn balance: max!!

3. back squat: 90%x3,3,3.

4. clean shrugs: take off rack and use straps. 130%x5,5,5,5. make sure you finish!!!

5. good mornings: 3 x 10. stay back!!

6. toes to bar: 10,10

7. chins x 20

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 75% of your 1RM back squat.

Strength: Back squat. 1 reps @ 75% 1 RM, 1 reps @ 85% 1 RM, 1+ reps @ 95% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete as many rounds as possible 30 minutes of the following...
7x Burpee
7x Power snatch
7x Overhead lunges
20m out/20m back overhead carry
*The weight for power snatches, overhead lunges and the carry is 1/2 body weight. There is no weight used for the burpees.

Core: 50x GHD sit ups, 30x Reverse hypers (Heavy)



Comments (1)

Sunday August 12 2012
summer lights in montana!
sunday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day



Comments (1)

Saturday August 11 2012
working the jerk footwork!
saturday: junk yard dog, burgener warm up, skill transfer exercises.

1. snatch: work up to 80% x 1, 85%x1, 90%x1, 95%x1, 1

2. cj: work up to 80%x2+2, 85%x2+2, 90%x1, 95%x1,1

3. front squat: 85%x4, 4, 90%x2, 2, 2

4. sn shrugs off rack: (use straps) 125% x 5,5,5,5

5. back extensions: 3 x 10

6. sit ups: 100 weighted.

CROSSFITTERS

REST DAY



Comments (2)

Friday August 10 2012
name this lifter!!
friday:

rest day for olympic lifters.

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM strict press.

Strength: Strict Press - 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete 5 rounds for time...
Row 500m
30x Wall ball (20#/12#)
30x Box jump (24in/20in)

Core: 3 Rounds - 20x WTD sit ups(45#/25#), 5x Romanian Deadlift (110%+ of your 1RM clean)



Comments (4)

Thursday August 9 2012
supports olympic lifting in bozeman, mt
thursday: junk yard dog, burgener warm up, skill transfer exercises.

1. snatch: work up to 80%x3, 85%x3,3,3

2. 3 pos cleans: work up to 75%x3,3, 80%x3,3,3

3. one and one qtr back squats: squat down, come up about 1/4 of the way go back down and back up quickly.....learning this to get out of the hole on heavy squats and or cleans: work up to 85% x 3, 3, 3, 3, 3....stay tight!!!

4. sn pull: pull to the 1" position above knees....pause shortly...then explode. remember to FINISH!!!
work up to 100%x5, 5. + 10 kg x 4, 4, 4

5. chins: 30 total.

stretch/cool down.

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM deadlift.

Strength: Deadlift. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete 6 rounds of the following...
1 min max distance row
1 min max ball slams (30#/20#)
*Once you get 15 reps of ball slams, the remainder of the time is rest. However, there is no rest in transition so if it takes you 56 seconds to get 15x ball slams, you have 4 seconds to start rowing. Your score is total distance rowed.

Core: 100x GHD sit ups



Comments (3)

Wednesday August 8 2012
i love my flag AND my country!
wednesday:

day off!!

CROSSFITTERS

Warm Up: Run 800m, junk yard dog, then 3 rounds of 5x pull ups, 10x push ups, 15x air squats.

Work Capacity: "Nate" - Complete as many rounds as possible in 20 minutes of the following...
2x muscle ups
4x handstand push ups
8x KB swing (32kg/24kg)

Then run 30 minutes at a moderate pace (use the toughest terrain you have access to (I.E.: hills, sand, field, etc).

Core: 3 Rounds: 10x Toes 2 bar, 60 sec plank, 10x russian twist each side (10kg), 10x WTD back extensions (20kg/10kg).




Comments (2)

Tuesday August 7 2012
make my day!
tuesday: junk yard dog, burgener warm up, skill transfer exercises snatch

1. cleans: work up to 70% x 3 x 2, 75%x3x3

2. pj_+jerk off rack: work up to 80%x2x2, 85%x2x3

3. clean pulls: 100% x 3, 110% x 3 x 3

4. good mornings: 5 x 5 use light to medium weight. stay back!

5. abs: your choice.

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM power clean.

Strength: Power clean. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

Work Capacity: "Death by thruster" @ 50kg/40kg
On the first minute, perform 1 thruster
On the second minute, perform 2 thrusters
On the third minute, perform 3 thrusters
Keep adding 1 rep each minute until you are unable to perform the prescribed number of reps for the allotted time.

Core: 50x WTD sit ups (45#/25#), 30x Good mornings (Heavy)
*Break up into sets as needed




Comments (1)

Monday August 6 2012
hunting for gophers in mt
monday: junk yard dog, burgener warm up, skill transfer exercises.

1. 3 pos snatch: work up to 70% x 3 x 2, 75% x 3 x 3

2. sn pp: 3, 3, 3, 3, 3. add wt after each set.

3. back sqt: work up to 90% x 3 x 6

4. clean shrugs use straps: 130% of best clean x 5x5

5. weighted back extension: 3 x 10

6. toes to bar x 10, 10

7. chin ups x 20

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM back squat.

Strength: Back squat. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete 5 rounds for time of the following...
Run 400m
15x Overhead squat (95#/65#)
*If at any time during this work capacity you re-rack/put down the bar while performing your 15 overhead squats, perform a 50x burpee penalty at the end of the workout.

Core: 3 Rounds - 20x evil wheel, 10x Reverse Hyper (Heavy)



Comments (3)

Sunday August 5 2012
early am fog at mikes gym
sunday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day



Comments (1)

Saturday August 4 2012
shoes and more shoes!
saturday:

1. snatch: 75%x1, 80%x1, 85%x1, 90%x1, 93%x1, 1

2. cln and jerk: 75%x2, 80%x2, 85%x1, 90%x1, 93%x1

3. front squat: 80%x3, 3. 85%x3, 3

4. sn pwr shrugs: 120%x5, 4, 3, 3, 3

5. back extension: 3 x 10

6. sit ups: 2 x 25 reps

CROSSFITTERS

REST DAY



Comments (3)

Friday August 3 2012
lots of plates
friday:

rest day

CROSSFITTERS

Warm up: Run 500m, dynamic movements (focus on upper body), and junk yard dog. Then work up to 65% of your 1 RM military press.

Strength: 3x5 military press. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.

Work Capacity: Complete 10 rounds of the following...
3x power snatch (40kg/30kg)
3x box jump (36in/30in)
40m sprint
30 seconds rest
*This is interval training so take advantage of the rest period as it is programmed in the workout so you can perform the exercises with intensity and no rest in transition.

Core: 50x WTD sit ups (45#/25#), 30x Good mornings (medium weight)
*Break up into sets as needed



Comments (3)

Thursday August 2 2012
teaching the receiving position for the clean. where does the bar go?
thursday:

1. snatch: 80%x3,3. 85%x3,3,3

2. 3 pos cleans: 70%x3, 3. 75%x3, 3, 3

3. back sqt: 80%x3 x 5 sets

4. sn pulls: 100%x3, 3. 105%x3, 3, 3, 3

5. box jumps: 10 total

6. chins: 30 total

CROSSFITTERS

Warm up: row 500m, dynamic movements, and junk yard dog. Then work up to 65% of your 1 RM deadlift.

Strength: 3x5 deadlift. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.

Work Capacity: "Tabata something else"...
Bottom 2 bottom tabata squats
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata sit ups
Rest 1 minute
Tabata Burpees
Rest 5 minutes
Tabata sprints (I'm giving you full recovery for these sprints because I want them all out. It is the last exercise so be sure to push it, and it seems to be a little better/consistent if you are able to do them on a treadmill.)
*Tabata = 8 rounds: 20 seconds on/max effort, 10 seconds off/rest

Core: 1x max elevated plank hold



Comments (5)

Wednesday August 1 2012
start em young
wednesday:

rest day!!

CROSSFITTERS

Warm up: run 400m, then dynamic movements, then 3 rounds of 5x pull up, 10x push up, 15x air squat.

Work capacity: Complete 21-18-15-12-9-6-3 of the following...
KB swings (32kg/24kg)
Pull ups
Push press (40kg/30kg)
GHD sit ups

Core: 3 rounds - 20x sledge strikes, 60 sec plank, 10x Russian twist each side, 5x RDL (heavy).



Comments (3)