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| Saturday June 30 2012 |
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| working foot position |
saturday:
1. snatch: work up to 90%x1, 85%x1, 80%x1,
2. cln and jerk: same as snatch
3. abs: 100 reps
Warm up: run 800m, then dynamic movements and body weight exercises of your choice.
W.O.D.: complete 21-18-15-12-9-6-3 reps of the following...
Barbell thrusters (50kg/40kg)
Pull ups
Ghd sit ups
Extra credit: tabata row
Durability: 30x wtd leg levers, 30x reverse hypers
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| Friday June 29 2012 |
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| my flag! |
friday:
rest day!
CROSSFITTERS
Warm up: dynamic movements of your choice then work up to 1 RM clean.
Strength: 10 rounds: every 60 seconds perform 2x cleans @ 75% of your 1 RM clean.
W.O.D.: complete 5 rounds for time...
Run 400m
10x push press (40kg/30kg)
15x ball slams (30#/20#)
20x sit ups
Durability: stretch, foam roll, ice bath.
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| Thursday June 28 2012 |
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| shown before. i love this pix. pulling under! |
thursday:
1. back squat: work up to a heavy single. 90%x1x3, 85%x3x3
2. fs: work up to 70%x3, 75%x3, 80%x3x3
3. chins: 50 reps
CROSSFITTERS
REST DAY
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| Wednesday June 27 2012 |
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| note foot position vs bar path |
wednesday:
junk yard dog warm up + burgener warm up + skill transfer exercises -snatch
1. clean and jerk: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
2. snatch: work up to 70%x1x3
3. good morning-practice staying back. light weight x 4 reps x 3 sets.
CROSSFITTERS
Warm up: run 800m, then 5 rounds of 5x pull ups, 10x push up, 15x air squats. Start off easy and increase the intensity as you go.
W.O.D.: 15 rounds: every 60 seconds perform the following...
3x burpee pull ups
50m sprint
Extra credit: 8x 25m prowler push (AHAP). Rest as needed.
Durability: 3 rounds: 20x sledge strikes, 15x wtd sit ups, 10x reverse hypers. Rest as needed.
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| Tuesday June 26 2012 |
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| i love my flag |
tuesday:
OLYMPIC WEIGHTLIFTERS
1. front squat: work up to a heavy single. 90%x1x3, 85%x3x3
2. bs: work up to 70%x3, 75%x3, 80%x3x3
3. chins: 50 reps
CROSSFITTERS
Warm Up: Work up to 1 RM muscle snatch
Strength: Work up to 1 RM snatch, then back it down to 95% for 2 singles, then 90% for 2 doubles.
W.O.D.: Complete 50-40-30-20-10 reps of the following...
Double unders
Ball slams (25#/15#)
sit ups
Durability: 3x10 Romanian deadlift (medium weight)
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| Monday June 25 2012 |
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| outstanding |
monday:
junk yard dog warm up + burgener warm up + skill transfer exercises -snatch
1. snatch: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
2. cln and jerk: work up to 70%x1x3
3. good morning-practice staying back. light weight x 4 reps x 3 sets.
4. abs: 100 weighted sets
,
Crossfitters
Warm up: work up to 70% clean + front squat
W.O.D.: Complete the following for time...
Row 1,000m
30x ring dips
20x clean (80 kg/60kg)
10x bar muscle up
Extra credit: 5k run
Durability: 3 rounds: 10x wtd leg levers, 45 sec elevated plank, 10x Russian twist, 10x back extension.
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| Sunday June 24 2012 |
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| sunset at mikes gym!! |
Sunday
OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS
rest day
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| Saturday June 23 2012 |
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| warriors wearing mikes gym tee |
saturday:
1. snatch: work up to a heavy single.
2. fs: heavy single
3. cj: work up to a heavy single
4. fs: heavy single
CROSSFITTERS
Warm up: 3 rounds: run 200m, 5x deadlift, 5x hang clean, 5x jerk (45#, 65#, 95#)
Strength: work up to 85% of your 1 Rm deadlift, then perform 10 rounds of 1x deadlift every 60 seconds.
W.O.D.: complete as many rounds ad possible in 20 minutes of the following...
Run 200m
15x kb sums deadlift high pulls (32kg/24kg)
10x kb swings (24kg/16kg)
5x kb snatch each side (16kg/12kg)
Durability: 50x GHD sit ups, 30x reverse hypers
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| Friday June 22 2012 |
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| hunting for rabbit and squirrel |
friday:
OLYMPIC WEIGHTLIFTERS
rest day.
CROSSFITTERS
Warm Up: Work up to 1 RM front squat. Perform any dynamic movements or stretches to help prime your body.
W.O.D.: Complete 7 rounds for time of the following...
7x Hang power snatch (40kg/30kg)
7x Overhead squat (40kg/30kg)
7x Burpees
7x GHD sit ups
Extra Credit: Row 500m for time. Goal is under 1:30 for guys and 1:45 for ladies.
Durability: 1x max plank hold, 1x max wall sit.
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| Thursday June 21 2012 |
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| pulling under!! |
thursday:
junk yard dog warm up + burgener warm up + skill transfer exercises -snatch
1. snatch: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1
2. cln and jerk: work up to 70% x 1 x 5 sets. do these on the minute. 75%x1x5 sets...on the minute.
80% x 1 x 5....on the minute to 90 sec. no more than 90 sec.
3. fs: heavy single
4. chins: 50 reps
5. sit ups: 100 reps. 25 weighted sit ups, 25 glute ham sit ups, 50 regular sit ups.
CROSSFITTERS
Warm up: 3 rounds: run 200m, 5x strict press, 5x push press, 5x push jerk. Start with the bar and increase the weight each round.
Strength: work up to 5 rm strict press. If you fail at the last few reps of your last set, push press the remainder reps.
W.O.D.: 5 rounds: complete as many rounds as possible in 3 minutes of the following...
3x db burpee thrusters (35#/25#)
6x push up
9x toes 2 bar
* rest 60 sec between each 3 minute amrap.
Durability: 3 sets x 5 reps good morning. Go heavy and increase the weight each set.
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| Wednesday June 20 2012 |
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| starting position: hips above knees |
wednesday:
junk yard dog warm up + burgener warm up + skill transfer exercises -snatch
1. pwr snatch + ohs: work up to 80% of best pwr snatch x 1 + 3 ohs x 4 sets.
2. pwr cln+ pj + jerk: work up to 80% of best pwr clean + 1 + 1 (pj) + 1 jerk x 4 sets.
3. good mornings: practice on staying back. go to about 45 degrees, sitting back x 5 reps x 4 sets. go light and work up from there.
4. abs: your choice--100 reps.
CROSSFITTERS
REST DAY
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| Tuesday June 19 2012 |
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| dancing to lady gaga!!! |
tuesday:
junk yard dog warm up! burgener warm up + skill transfer exercises for the snatch.
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 x 2, 85% of that single x 2 x 2
4. sit ups: 100
CROSSFITTERS
Warm up: 4 rounds: run 200m, 5x pull ups, 10x thruster (bar)
W.O.D.: Heavy Fran: Complete 21-15-9 reps of the following...
Thruster (135#/95#)
Chest to bar pull ups
Extra Credit: 100x sledge strikes as fast as possible.
Durability: 50x wtd sit up, 30x reverse others (heavy)
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| Monday June 18 2012 |
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| geezer dudes |
Monday:
OLYMPIC WEIGHTLIFTERS:
1. snatch work up to 80% x 1 x 5
2. cln and jerk: work up to 80%x1x5
3. sit ups x 100 reps
4. chin ups x 25 reps
CROSSFITTERS
Warm Up: Work up to 1 RM front squat.
*Perform any stretches/dynamic movements that helps you get loose. (I.E.: air squats, leg swings, burgener warm up, etc)
Strength: Work up to a 1 RM clean + front squat + jerk.
*The clean is a squat clean. So 1 rep consist of a clean, a front squat, and a jerk.
W.O.D.: Complete 8 rounds of the following...
1 min of max distance row
1 min of max KB swings (32kg/24kg)
*If you hit 15x KB swings prior to the minute being up, the remainder of the time is rest. Also it is a running clock, so this workout will take 16 minutes, and if possible, do not scale the KB weight.
Durability: Foam roll, ice bath.
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| Monday June 18 2012 |
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| geezer dudes!! |
monday
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. chins: 25
4. sit ups: 100
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| Sunday June 17 2012 |
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| teaching the set up!! |
sunday:
OLYMPIC WEIGHTLIFTERS
rest day!
CROSSFITTERS
Warm Up: 3 Rounds: Row 250m, 5x pull ups, 10x push ups, 15x air squats, stretch of your choice.
W.O.D.: Complete 10 rounds for time of the following...
2x snatch (85% 1 RM)
1x rope climb
1x prowler push (Heavy)
Extra Credit: 1x mile sprint @ threshold pace.
Durability: 3 Rounds: 10x toes 2 bar, 60 sec farmers carry (AHAP), 10x seated russian twist (25#/15#), 10x WTD back extensions.
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| Saturday June 16 2012 |
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| rules of crossfit east coast |
saturday:
OLYMPIC WEIGHTLIFTERS
1. snatch: max single
2. clean and jerk: max single
3. fs: heavy single
CROSSFITTERS
REST DAY
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| Friday June 15 2012 |
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| john wayne was at crossfit east coast?? |
friday:
OLYMPIC WEIGHTLIFTERS
rest day
CROSSFITTERS
Warm up: row 500 m, then work up to 3 rm deadlift.
Strength: Deadlift: Perform 3 sets of 5 reps at 85%-90% 3RM. Rest as needed between sets.
W.O.D.: complete the following for time...
250x double unders
150x wall ball (20#/12#)
50x burpee
Durability: 50x WTD sit ups, 30x reverse others (heavy)
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| Thursday June 14 2012 |
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| great instructor! |
thursday:
OLYMPIC WEIGHTLIFTERS
1. pwr snatch + ohs: 1+3 x 5 sets. you choose the weight.
2. pwr cln+fs+jerk: 1 + 3 + 1x5 sets: you choose the weight.
on this workout i only want pwr snatch and power cleans. if you do full movements the weight is too heavy. i want speed on the turn over here.
CROSSFITTERS
Warm Up: 3 Rounds: 3x deadlift, 3x power clean, 3x front squat, 3x clean, 3x jerk. Increase the weight each round.
W.O.D.: "Death by Clean". Minute 1 = 1 clean, minute 2=2 clean, minute 3=3 clean, etc. Continue until you are unable to perform the prescribed number of reps for that minute. Weight is 60kg/40kg...scale as needed.
Extra Credit: 2,000m row for time. Goal is under 7 minutes for guys, and under 8 for ladies.
Durability: 50x GHD sit ups, 15x good mornings (heavy, but break up as needed).
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| Wednesday June 13 2012 |
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| instruction from an olympian |
wednesday:
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. snatch: work up to 80%x1x5,
2. cln and jerk: work up to 80%x1x5
3. abs- 100 reps
CROSSFITTERS
Warm up: Row 500m, then junk yard dog, then burgener warm up(snatch grip)
Strength: work up to 1 rm snatch. Then back it down to 70% and perform a double every 60 seconds for 10 minutes.
W.O.D.: Complete 30-20-10 reps of the following...
KB swing (32kg/24kg)
Ring dips
pull ups
Durability: 1x max elevated plank hold. 1x max distance farmers carry (ahap).
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| Tuesday June 12 2012 |
 |
| checking overhead position |
tuesday
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. pwr snatch: work on loading the hamstrings and good positioning off the floor.
work up to 75% of best pwr snatch x 3 reps x 5 sets.
2. pwr cln + pp + pj + jerk: work up to 70%x1=clean+1=pp+1=pj+1=jerk x 5 sets. if one of the presses fail you are thru with that requirement. as example if pp fails, only do pj and jerk. if pp + pj fail, only do jerk.
CROSSFITTERS
REST DAY
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| Monday June 11 2012 |
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| making corrections! |
monday:
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. front squat: heavy single...no more than 10 reps total.
2. snatch: work up to 85%x1x5
3. fs: heavy single: no more than 5 reps total.
4. cln and jerk: work up to 85%x1x5
CROSSFITTERS
Warm Up: 3 Rounds: Row 200m, 5x front squat, 5x push press, 5x thruster, stretch or dynamic movement of your choice. Keep it light.
W.O.D.: 5 Rounds:
Row 1000m
21x DB thrusters (35#/25#)
*Note: This is an interval workout; therefore, after the thrusters, your rest is the amount of time it took you to row the 1,000m that round.
Extra Credit: 100x KB snatch as fast as possible (24kg/16kg)
Durability: 30x WTD toes to bar (AHAP), 30x WTD back extensions (AHAP)
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| Sunday June 10 2012 |
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| boss hoss giving instructions at sullivan fitness workout! |
sunday:
rest day!! day 2 of crossfit olympic trainers course.
Crossfitters:
Warm up: 3 rounds: 250 m row, 5xhang clean, 5xpush press, 5x jerk.
Strength: work up to 1 RM jerk
W.O.D.: 8 rounds. Every 90 seconds perform the following...
2x clean (70%)
2x max box jump
Durability: 50x weighted sit ups, 15x RDL (light)
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| Saturday June 9 2012 |
 |
| 10 principles of physical fitness! |
saturday:
OLYMPIC WEIGHTLIFTERS
1. snatch: work up to a heavy single
2. cln and jerk: work up to a heavy single
3. fs: work up to a heavy single
CROSSFITTERS
Warm Up: Row 500m, then 5 rounds of 5x pull ups, 10x push ups, 15x air squats, then Burgener warm up (snatch grip)
W.O.D.: 5 Rounds for time...
10x power snatch (50kg/35kg)
15x pull ups
20x DB thruster (35#/25#)
Extra Credit: 5x 100m sprints. 60 sec rest between each sprint
Durability: 3 Rounds: 10x GHD sit ups, 60 sec farmers carry (AHAP), 10x Russian twist, 10x Reverse hypers (AHAP)
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| Friday June 8 2012 |
 |
| beautiful sunset! |
friday:
OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS
rest day. on my way to southern pines, nc to do a crossfit olympic trainers course!!
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| Thursday June 7 2012 |
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| agressive finish! |
thursday:
OLYMPIC WEIGHTLIFTERS
1. pwr snatch + ohs: 1+3 x 5 sets. you choose the weight.
2. pwr cln+fs+jerk: 1 + 3 + 1: you choose the weight.
on this workout i only want pwr snatch and power cleans. if you do full movements the weight is too heavy. i want speed on the turn over here.
CROSSFITTERS
Warm Up: 3 rounds: 5x deadlift, 5x power cleans, 5x front squat, 5x push press.
*increase weight each round.
Strength: work up to 2 RM back squat. Then back it down 10% and perform 1 set of 5 reps.
W.O.D.: Complete as many rounds as possible in 20 minutes of the following...
3x deadlift (275#/225#)
5x muscle ups
7x toes to bar
20x sledge strikes
Durability: 1x max plank hold. If under your last max attempt... perform a 50 burpee penalty.
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| Wednesday June 6 2012 |
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| the great serge reding! |
wednesday:
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. fs: work to a med heavy single
2. snatch: work up to 85%x1x2, 90%x1, 85%x1, 80%x1x2
3. cln and jerk: work up to 80%x1x2, 85%x1x2, 90%x1, 80%x1
4. back squat: work up to a heavy single.
5. abs
CROSSFITTERS
Warm Up: 3 Rounds: Run 200m, 10x push ups, 15x sit ups, stretch or dynamic movement of your choice.
W.O.D.: Perform 10 rounds of the following...
25m sprint
25m prowler push(light)
25m sprint
90 seconds rest
Extra Credit: 100x Ball slams (30#/20#) as fast as possible.
Durability: 3 Rounds: 10x WTD sit ups (20kg/10kg), 45sec/45sec side bridge, 10x Russian twist, 10x Reverse hypers (AHAP)
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| Tuesday June 5 2012 |
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| load the hamstrings while staying back! |
tuesday:
OLYMPIC WEIGHTLIFERS
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. pwr snatch: work on loading the hamstrings and good positioning off the floor.
work up to 80% of best pwr snatch x 2 reps x 5 sets.
2. pwr cln + pp + pj + jerk: work up to 75%x1+1+1 x 5 sets. if one of the presses fail you are thru with that requirement. as example if pp fails, only do pj and jerk. if pp + pj fail, only do jerk.
CROSSFITTERS
Warm up: row 500 m, then junk yard dog, then burgener warm up (clean grip).
Strength: work up to 1 RM clean and jerk, then back it down to 90% and perform 5 singles.
W.O.D.: Complete 21-15-9 reps of the following...
Overhead squat (135#/95#)
Push press (135#/95#)
GHD sit ups
Durability: 5x5 RDL @ 110% 1 Rm clean.
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| Monday June 4 2012 |
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| paleo? of course!! |
monday:
OLYMPIC WEIGHTLIFERS
monday:
junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!
1. front squat: heavy single...no more than 10 reps total.
2. snatch: work up to 80%x1x5
3. fs: heavy single: no more than 5 reps total.
4. cln and jerk: work up to 80%x1x5
5. fs: heavy single. no more than 2 reps total.
ice bath.
CROSSFITTERS
REST DAY
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| Sunday June 3 2012 |
 |
| practicing staying back at shogun crossfit. |
sunday:
rest your weary body!!!
CROSSFITTERS
Warm up: run 400m, 5 rounds of 5x pull up, 10x push up, 15x air squat.
W.O.D.: Complete 5 rounds for time:
3 x clean (100kg/70kg)
2x rope climb
1x 50m prowler push (AHAP)
Extra Credit: Row 500m as fast as possible. Men if over1:30 and women 1:45 perform a 50 burpee penalty.
Durability: max distance farmers carry (32 kg/24kg)
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| Saturday June 2 2012 |
 |
| working the split jerk at shogun crossfit |
saturday:
OLYMPIC WEIGHTLIFTERS
1. front squat: heavy single to warm up. no more than 10 total reps
2. snatch: max for day
3. cln and jerk: max for the day
4. bs: heavy single
CROSSFITTERS
Warm Up: 3 Rounds (bar, bar, 40kg): 3x deadlift, 3x power clean, 3x front squat, 3x push press.
Strength: Work up to 5 RM deadlift.
W.O.D.: Complete 7 rounds for time of the following...
7x DB Burpee thrusters
7x ring dips
7xChest to bar pull ups
7x WTD sit ups (AHAP)
Durability: 30x Strict pull ups, 30x evil wheels
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| Friday June 1 2012 |
 |
| working LOADING the hamstrings! |
friday:
OLYMPIC WEIGHTLIFTERS
rest day!!
CROSSFITTERS
Warm Up: 3 rounds: 1 minute of single unders, 20 air squats, 30 sec of double unders, 10 push ups.
W.O.D.: Complete as many rounds as possible in 10 minutes of the following...
50x double unders
3x muscle up
Extra Credit: 10x50m sprints. Rest 60 seconds between sprints.
Durability: 3 Rounds: 15x WTD sit ups (20kg/10kg), 60 sec farmers carry (AHAP), 20x russian twist, 5x Romanian deadlift (heavy).
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