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| Monday December 31 2012 |
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| HARD N UP!!! |
monday:
rest day!!!
CrossFitters (Deload week)
Warm Up: Range of motion drills, then 3 rounds - Run 200m, 5x jumping pull ups, 5x hand release push ups, 5x jumping air squats, stretch of your choice.
Work Capacity: "Cindy". Complete as many rounds as possible in 20 minutes of...
5x pull ups
10x push ups
15x air squats
Recovery: 2 mile run at easy pace
Core: 100x sit ups
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| Sunday December 30 2012 |
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| to get better one must drill! |
sunday:
Olympic Weightlifters and CrossFitters
rest day!!
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| Saturday December 29 2012 |
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| location of several courses in the usa. |
saturday:
1. snatch: max day
2. cln and jerk: max day
CrossFitters
Rest day or Olympic lifters WOD
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| Friday December 28 2012 |
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| crossfit brisbane in australia. |
friday:
rest day!!
CrossFitters
Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM front squat.
Strength: Front squat - 10 sets x 5 reps @ 74% 1 RM.
Work Capacity: Complete the following...
Tabata Row
60 second plank
Tabata Push ups
60 second plank
Tabata air squats
60 second plank
Tabata sledge hammer strikes
60 second plank
Core: Myofascial release (Planks should have been enough!!!)
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| Thursday December 27 2012 |
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| QUEENSTOWN, NZ. arriving in ennis, mt today |
thursday:
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. bs: work up to a heavy single, take 90% of that weight x 1, take 85% of that weight x 2 x 2
4. 100 ab mat sit ups.
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM push press.
Strength: Push press - 10 sets x 5 reps @ 74% 1 RM.
Work Capacity: Complete the following for time...
Run 400m
21 -5-9 reps of: Box jumps (30in/24in), handstand push ups, pull ups.
Run 400m
Core: 3 rounds - 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#)
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| Wednesday December 26 2012 |
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| MY BOYS!! |
WEDNESDAY:
1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 80%x1x5
3. fs: heavy single
4. chins: 50 total
5. sit ups: 100 ab mat sit ups
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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| Tuesday December 25 2012 |
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| MERRY CHRISTMAS!! THANK YOU TO OUR TROOPS!!! |
TUESDAY:
CHRISTMAS!!! YAHOO!!
1. OVER EAT!!
2. DO NOT OVER DRINK!!
3. DO NOT DRIVE IF YOU DRINK!!!
HAVE A GREAT DAY!!!
CrossFitters (Last week of 5's)
Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM deadlift.
Strength: Back squat - 10 sets x 5 reps @ 74% 1 RM.
Work Capacity: Complete 3 rounds for time of...
50x air squats
7x bar muscle ups
10x hang power snatch (135#/95#)
Core: 100x sit ups, 100x leg levers
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| Monday December 24 2012 |
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| a busy mikes gym |
monday: day before xmas!!!
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 85%x1x5
3. fs: heavy single
4. chins: 50 total
5. sit ups: 100 ab mat sit ups
CrossFitters (Last week of 5's)
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM back squat.
Strength: Back squat - 10 sets x 5 reps @ 74% 1 RM.
Work Capacity: Complete 4 rounds for time of...
7x clean (60kg/40kg)
1x Full gasser (4x55m shuttle sprints/width of a football field)
14x hand release push ups
Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (3/2 x 45# plates)
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| Sunday December 23 2012 |
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| my favorite pix of my grand-son!! |
sunday:
2 days before xmas!!!
CrossFitters
Rest Day
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| Saturday December 22 2012 |
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| ANOTHER VIEW OF THE: ABS!!! a better sirup! |
saturday:
1. snatch: heavy snatch
2. cln and jerk: heavy cln and jerk!!
3. fs: heavy single
CrossFitters
Rest day or Olympic lifters WOD
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| Friday December 21 2012 |
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| a beautiful place to train!! |
friday:
rest day!
CrossFitters
Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM front squat.
Strength: Front squat - 10 sets x 5 reps @ 72% 1 RM.
Work Capacity: "Kelly". Complete 5 rounds for time of...
Run 400m
30x box jump (24in/20in)
30x wall ball (20#/12#)
Core: 3 rounds - 20x WTD sit ups (45#), 10x WTD back extensions (45#/25#)
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| Thursday December 20 2012 |
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| MAMBA LADIES!!! M-MOTHES, A-AGAINST, M-MAKING, B-BINGO, A-ARMS!!! |
THURSDAY:
1. back squat: work up to heavy single, not a max, but heavy. then -20 kg x 1x2, -5 kg x 2 x 2
2. 100 ab mat sit ups
3. chins: 25 total
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM push press.
Strength: Push press - 10 sets x 5 reps @ 72% 1 RM.
Work Capacity: Complete the following for time...
100x Burpee
*Perform 2x power snatch (50kg/40kg) every minute on the minute, beginning after the first minute.
Core: 100x sit ups
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| Wednesday December 19 2012 |
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| A BETTER SIT UP! ABS FROM ROBYN GELLIS OF CFICE.COM |
1. bar ski cleans: work up to 70%x3, 75%x3x4. (all done from mid thigh position. no straps)
2. cln pulls: 100%x2, +5kg x 2
3. cln deadlifts: 100%+10kg x 2 x 2, on the last rep take 10 sec to lower the weight.
4. rack jerks bnk: 2, 2, 1, 1, 1
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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| Tuesday December 18 2012 |
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| junk yard dog!!! |
tuesday:
1. front squat: work up to heavy single, not a max, but heavy. then -20 kg x 1x2, -5 kg x 2 x 2
2. 100 ab mat sit ups
3. chins: 25 total
CrossFitters
Warm Up: 2 minutes of jump rope, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 5 reps @ 72% 1 RM.
Work Capacity: Complete the following for time...
50x KB swing (24kg/16kg)
5x rope climb
40x KB swing (24kg/16kg)
4x rope climb
30x KB swing (24kg/16kg)
3x rope climb
20x KB swing (24kg/16kg)
2x rope climb
10x KB swing (24kg/16kg)
1x rope climb
Core: 3 rounds - 60 second plank, 20x seated russian twist (25#/15#)
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| Monday December 17 2012 |
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| now these are jerk blocks. crossfit brisbane in australia. |
monday: week 12 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. bar ski snatch: work up to 70%x3, 75%x3x4. (all done from mid thigh position. no straps)
2. sn pulls: 100%x2, +5kg x 2
3. sn deadlifts: 100%+10kg x 2 x 2, on the last rep take 10 sec to lower the weight.
4. sn pp: 5, 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM back squat.
Strength: Back squat - 10 sets x 5 reps @ 72% 1 RM.
Work Capacity: Complete as many rounds as possible in 12 minutes of...
15x DB cleans (35#/25#)
15x Box jump
15x pull ups
Core: 50x GHD sit ups, 30x Reverse hypers (3/2 x 45# plates)
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| Sunday December 16 2012 |
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| water fall in milford sound!! |
sunday:
Olympic lifters and CrossFitters
rest day!!
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| Saturday December 15 2012 |
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| boss hoss on a glacier in the so island of nz!! |
saturday:
1. snatch: heavy single
2. cln and jerk: heavy single
CrossFitters
Rest day or Olympic lifters workout
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| Friday December 14 2012 |
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| milford sound via helicopter! |
friday:
rest day
CrossFitters
Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM front squat.
Strength: Front squat - 10 sets x 5 reps @ 70% 1 RM.
Work Capacity: Complete 2 rounds for time of...
15x Power Clean (115#/75#)
100 Double Unders
15 Dead Hang Pullups
15 Ring Dips
Core: 3 rounds - 10x Strict toes 2 bar, 10x Reverse hypers (3/2 x 45# plates)
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| Thursday December 13 2012 |
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| xfit olympic trainers course at crossfit nz!! |
thursday:
1. back squat: work up to 90%x1, 85%x2, 90%x1, 85%x2, 90%x1
2. 100 ab mat sit ups
3. chins: 25 total
CrossFitters
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM push press.
Strength: Push press - 10 sets x 5 reps @ 70% 1 RM.
Work Capacity: Complete 4 rounds for time of...
10x DB snatch, alternating arms (100#/70#)
200 foot sprint
Core: 3 rounds - 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#)
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| Wednesday December 12 2012 |
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| crossfit brisbane |
wednesday:
1. 2pos cleans: work up to 75%x2, 80%x2, 85%x2, 80%x2, 85%x2
2. cln pulls: 100%x3x2
3. cln deadlifts: 100%+5kg x 3 x 2
4. rack jerks bnk: 2, 1, 1, 1, 1
5. good mornings: stay back. 5 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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| Tuesday December 11 2012 |
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| love this pix!! |
tuesday:
1. front squat: work up to 90%x1, 85%x2, 90%x1, 85%x2, 90%x1
2. 100 ab mat sit ups
3. chins: 25 total
CrossFitters
Warm Up: 2 minutes of jump rope, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM deadlift.
Strength: Deadlift - 10 sets x 5 reps @ 70% 1 RM.
Work Capacity: "Fight Gone Bad". Complete 3 rounds of the following for max reps...
1 min wall ball (20#/12#)
1 min sumo deadlift high pull (75#/55#)
1 min box jump (24in/20in)
1 min push press (75#/55#)
1 min rower (calories)
1 min rest
*Men if under 400 reps, and ladies 300 reps total, perform a 25 burpee penalty at the end of the workout.
Core: 100x sit ups, 100x leg levers
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| Monday December 10 2012 |
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| push and sweep! 2 variations |
monday: week 11 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 2 pos snatch: work up to 75%x2, 80%x2, 83%x2x2, 75%x2
2. sn pulls: 100%x3x2
3. sn deadlifts: 100%+5kg x 3 x 2
4. sn pp: 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM back squat.
Strength: Back squat - 10 sets x 5 reps @ 70% 1 RM.
Work Capacity: 10 rounds, every 60 seconds perform the following...
2x Snatch @ 70% 1 RM
1x Burpee
*Each minute, add 1 burpee. So, round 10 will be 2x snatch + 10x burpees.
Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (AHAP)
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| Sunday December 9 2012 |
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| daughter sage jerking massive weight!! |
sunday:
Olympic weightlifters and CrossFitters
rest day!!
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| Saturday December 8 2012 |
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| great lifter, great split technique from years past!! |
saturday:
1. snatch: work up to a heavy single, then 85% of that weight x 1 x 2, 80% x 1 x 2
2. cln and jerk: work up to a heavy single.
3. fs: work up to a heavy single
CrossFitters
Rest day
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| Friday December 7 2012 |
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| enjoy rest day!! |
friday:
rest!!
CrossFitters
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to a 1 RM front squat.
Strength: Front squat - 10 sets x 5 reps @ 68% 1 RM.
Complete 10 rounds for time of...
150m row
2x Manmakers (40#/30#)
*Manmaker= With dumbbells...Push up + left arm DB row + right arm DB row + DB clean + thruster + OH right leg lunge + OH left leg lunge.
Core: Tabata plank hold.
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| Thursday December 6 2012 |
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| down and up!!! |
thursday:
1. back squat: work up to 88%x2x5
2. 50 ab mat sit ups, 50 knees to chest.
3. chins: 25 total
CrossFitters
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to a 1 RM push press.
Strength: Push press - 10 sets x 5 reps @ 68% 1 RM.
Work Capacity: Complete as many rounds as possible in 15 minutes of...
8x ring dips
10x box jumps (24in/20in)
12x barbell overhead walking lunge (95#/65#)
Core: 3 rounds - 15x strict toes 2 bar, 10x WTD back extensions (45#/25#)
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| Wednesday December 5 2012 |
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| great friends from years past |
wednesday:
1. 3 pos cleans: work up to 70%x3, 75%x3, 80%x3x2, 75%x3
2. cln pulls: 95%x3, 100%x3
3. cln deadlifts: 100%+5kg x 3 x 2
4. rack jerks bnk: 2, 1, 1, 1, 1
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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| Tuesday December 4 2012 |
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| mobility!!! |
tuesday:
1. front squat: work up to 88%x2x5
2. 100 ab mat sit ups
3. chins: 25 total
CrossFitters
Warm Up: 2 minutes of jump rope, then junk yard dog. Next work up to a 1 RM deadlift.
Strength: Deadlift - 10 sets x 5 reps @ 68% 1 RM
Work Capacity: Complete 5 rounds for time of the following...
2x rope climb
20x KB swing (32kg/24kg)
200m sprint
Core: 3 rounds - 20x GHD sit ups, 10x Good mornings (45#)
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| Monday December 3 2012 |
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| part of an elite geezer club |
monday: week 10 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.
1. 3 pos snatch: work up to 70%x3, 75%x3, 80%x3x2, 75%x3
2. sn pulls: 95%x3, 100%x3
3. sn deadlifts: 100%+5kg x 3 x 2
4. sn pp: 5, 5, 5, 5
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Warm Up: Row 500m, then junk yard dog. Next work up to a 1 RM back squat.
Strength: Back squat - 10 sets x 5 reps @ 68% 1 RM
Work Capacity: Complete as many rounds as possible in 7 minutes of the following...
3x muscle ups
5x stone to shoulder (110#/70# or AHAP)
7x Wall ball (30#/20#)
Core: 100x sit ups
*Today is the start of a new strength cycle. This week in the warm, up we will be finding 1 RMs for the strength movements, so push this, as the rest of the cycle will be based off a percentage of this 1 RM.
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| Sunday December 2 2012 |
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| i very rarely use this, but when i do....IT WORKS!! |
sunday: day 2 of crossfit new zealand course!!
final rest day!!
CrossFitters
Rest day
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| Saturday December 1 2012 |
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| standing proud!! |
saturday: day 1 of crossfit new zealand course!!
rest day 6 of week!!
CrossFitter
Rest Day
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