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WOD Archive - January 2012

Tuesday January 31 2012
early am fog at mikes gym
tuesday:


start each workout with the junk yard dog warm up and the burgener warm up.

tuesday:

1. cln and jerk: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.

2. snatch: work up to 75%x1

3. fs: medium single

4. chin ups: 25

5. sit ups: 50 weighted



Comments (6)

Monday January 30 2012
note ankle, knee, hip flex and torso extension.
4th week of the cycle.

start each workout with the junk yard dog warm up and the burgener warm up.

monday:

1. snatch: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.

2. cln and jerk: work up to 75%x1

3. fs: heavy single

4. good mornings: light 3 sets x 3-5 reps

5. sit ups: 100 weighted sit ups.



Comments (4)

Sunday January 29 2012
dhp wod at xfit overload!!! great fund raiser for our servicemen!!
sunday:

r and r day!!



Comments (5)

Saturday January 28 2012
start em young!! crossfit kids!
saturday:

1. snatch: 40%x3, 50%x2, 60%x1, 70%x1, 80%x1, 85%x1, 90%x1 if you make 90% go up until you miss.

2. cln: 40%x3+1, 50%x2+1, 60%x1, 70%x1, 80%x1, 85%x1, 90%x1 if you make 90% go up until you miss.

3. fs: heavy single



Comments (8)

Friday January 27 2012
usmc!!
friday:

rest and recovery day



Comments (7)

Thursday January 26 2012
using bands to learn muscle ups
thursday:

start today with the junk yard dog warm up as well as the burgener warm up!


1. back squat: 60%x3, 70%x3, 75%x3, 80%x3, 85%x3x5

2. front sqt: 70%x3, 75%x3

3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!

4. abs: 100 reps



Comments (21)

Wednesday January 25 2012
disposable hero\'s wod last weekend!
wednesday:

start today with the junk yard dog warm up as well as the burgener warm up!


1. barski cleans: (all from mid thigh and cannot put bar down) 50%x3, 60%x3, 70%x3, 75%x3x2

2. rack jerks bnk: work up to a heavy single

3. clean pulls: 85%x3, 90%x3, 95%x2

4. abs: 100 reps



Comments (6)

Tuesday January 24 2012
what a champion! lost over 100 lbs
tuesday:

start today with the junk yard dog warm up as well as the burgener warm up!


1. front squat:70%x2, 75%x2, 80%x2, 85%x2x7

2. back squat: 70%x2, 78%x2, 80%x2

3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!

4. abs: 100 reps



Comments (6)

Monday January 23 2012
biggest loser winner season 12. 220 lbs lost!
monday: wk 3 of this cycle

start today with the junk yard dog warm up as well as the burgener warm up!

1. barski snatch (3 snatches from mid thigh) no dropping bar: 50%x3, 60%x3, 70%x3, 65%x3, 75%x3x2
2. halting deadlift pulls: work up to 85%x3x2

3. sn pp: 5, 4, 3, 3, 3

4. abs: 100 reps

5. chins: 25 dead hang



Comments (14)

Sunday January 22 2012
2 great coaches and professionals
sunday:

rest day! ride the harley!!



Comments (7)

Saturday January 21 2012
the master leads by example!
saturday:

start today with the junk yard dog warm up as well as the burgener warm up!


1. snatch: work to a heavy single

2. cln and jerk: work to a heavy single

3. fs: work to a heavy single




Comments (16)

Friday January 20 2012
paleo baby!!
friday:

rest day!



Comments (6)

Thursday January 19 2012
cami does muscle ups!
thursday:

start today with the junk yard dog warm up as well as the burgener warm up!


1. back squat: 60%x3, 70%x3, 75%x3, 80%x3x6

2. front sqt: 70%x3, 75%x3x3

3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!

4. abs: 100 reps




Comments (5)

Wednesday January 18 2012
this 72 yr old is a stud!!
wednesday:

start today with the junk yard dog warm up as well as the burgener warm up!


1. 2 pos clean: work up to 70%x2, 75%x2, 80%x2x2, 75%x2

2. rack jerks bnk: work up to a heavy single

3. clean dead lifts: 85%x3, 90%x3

4. abs: 100 reps



Comments (5)

Tuesday January 17 2012
stretching by kstarr!
tuesday:

start today with the junk yard dog warm up as well as the burgener warm up!


1. front squat:70%x3, 75%x3, 80%x3x7

2. back squat: 70%x3, 78%x3x3

3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!

4. abs: 100 reps



Comments (10)

Monday January 16 2012
kelly starrett does his magic getting athletes ready for competitions!
monday: wk 2 of this cycle

start today with the junk yard dog warm up as well as the burgener warm up!

1. 2 pos snatch: work up to 75%x3 (mid thigh, floor=2 reps) for 3 sets
2. halting deadlift pulls: work up to 75%x3x2

3. sn pulls: work up to 85%x3x2

4. sn pp: 5, 5, 5, 5, 5

5. abs: 100 reps

6. chins: 25 dead hang



Comments (5)

Sunday January 15 2012
another kindred spirit! landed by our jacuzzi!!
sunday:

rest day!!!



Comments (4)

Saturday January 14 2012
1st part of burg warm up. this was actually during a clean.
saturday:

1. snatch: heavy single, -10 kg x 1, -5 kg x 1x2

2. cln and jerk: max for day.

3. fs: heavy single



Comments (3)

Friday January 13 2012
mid thigh position by samantha
friday:

rest day



Comments (2)

Thursday January 12 2012
great starting position
thursday:


1. back squat: 60%x3, 70%x3, 75%x3x7

2. front sqt: 70%x3, 75%x3x3

3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!

4. abs: 100 reps



Comments (4)

Wednesday January 11 2012
put a line there to prevent jumping forward
wednesday:

1. 3 pos clean: work up to 65%x3, 70%x3, 75%x3x3

2. rack jerks bnk: work up to a heavy single

3. clean pulls: 80%x3, 85%x3

4. sn deadlift for position: 90%x3x2

5. abs: 100 reps



Comments (9)

Tuesday January 10 2012
great pos off blocks
tuesday:

1. front squat: 60%x3, 70%x3, 75%x3x7

2. back squat: 70%x3, 75%x3x3

3. good mornings: work up to 3 sets x 5 reps you use weight. stay back to on the down position to duplicate the pull from above knees. slow!!!

4. abs: 100 reps



Comments (4)

Monday January 9 2012
pulls off the blocks
monday: new cycle

1. 3 pos snatch: work up to 65%x3 (high hang, mid thigh, floor=3 reps) for 3 sets

2. halting deadlift pulls: work up to 75%x3x2

3. sn deadlifts: work up to 85%x3x2

4. sn pp: 5, 5, 5, 5, 5

5. abs: 100 reps

6. chins: 25 dead hang



Comments (13)

Sunday January 8 2012
rest day
sunday:

harley day!!



Comments (1)

Saturday January 7 2012
finish!!
saturday:

1. snatch: max

2. cln and jerk: max

3. sit ups: 100

4. chins: 25 dead hang.



Comments (4)

Friday January 6 2012
rest day
friday:

rest day



Comments (4)

Thursday January 5 2012
take off position
thursday:

1. clean: work on position. bring bar to 1" above knee (take off position) and pause 2 sec. lower wt to floor and repeat. on 3rd rep, pause and explode...performing a clean pull. 5 sets working up to heavier sets but no more than 100% of best clean!!

2. cln and jerk: after working exercise 1!! work up to 60% x 1 cln and 1 jerk. do 6 sets working on speed and tech!!

3. box jumps: 25 total

4. 100 reps of any ab work that you want.



Comments (1)

Wednesday January 4 2012
note feet before the dip
wednesday:

1. back sets: work up to 90% x 2 x 5

2. fs: work up to 80%x3x4

3. dead hang chins x 25

4. 100 sit ups



Comments (0)

Tuesday January 3 2012
dip before the drive
tuesday: last week

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. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position!

3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain!

4. weighted sit ups x 50.



Comments (2)

Monday January 2 2012
2008 olympian
MONDAY: last week for sure

1. front sqt: work up to 90% x 2 x 5sets.

2. back set: work up to 80% x 3 x 4 sets.

3. pp: 5, 3, 1, 3, 5

4. weighted sit ups x 100 reps



Comments (2)

Sunday January 1 2012
I LOVE MY LIFE!!
HAPPY NEW YEAR!!!

ENJOY THE FIRST DAY OF THE NEW YEAR!!



Comments (5)