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WOD Archive - September 2012

Sunday September 30 2012
I LOVE MY FLAG!!
SUNDAY:

Olympic Weightlifters and CrossFittrs

REST DAY FOR SURE!!!



Comments (3)

Saturday September 29 2012
learning how to coach safely, efficiently, effectively!!
saturday: competition day!!!!

1. snatch: max

2. cln and jerk: max

CrossFitters

Rest day



Comments (0)

Friday September 28 2012
teaching each other the squat
friday:

rest day! focus on what you are going to do tomorrow!!!

CrossFitters
Warm Up: 3 rounds - 30 seconds single unders, 5x 1-arm kb swing each arm (16kg/12kg), 5x pull ups, 30 seconds double unders.

Work Capacity: Complete as many rounds as possible in 15 minutes of the following...
50x double unders
10x KB snatch each arm (24kg/20kg)
2x rope climb

Endurance: 8x hill sprints. Rest is walk back down the hill, and ideally, the hill sprint will last 25-30 seconds.

Core: 3 rounds - 20x WTD sit ups (45#/25#), 5x Romanian dead lift (100% of your 1 RM Clean)



Comments (0)

Thursday September 27 2012
i love my MARINE CORPS!! OH RAH!!
THURSDAY: rest day!! get ready for saturday simulated comp

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, work up to a max for the day back squat.
*Perform any dynamic movements or stretches of your choice while working up in the back squat.

Strength: 10 Rounds, complete the following every 60 seconds...
2x Back squat @ 70% 1 RM

Work Capacity: Complete 10 rounds for time of the following...
2x bar muscle ups
4x pistols each leg
8x KB swing (32kg/24kg)

Core: 3 Rounds - 20x Russian twist (25#/15#), 5x good morning (heavy)



Comments (0)

Wednesday September 26 2012
i love crossfit!
wednesday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. snatch: work up to 80% of openers x 1 x 3

2. cln and jerk: same as snatch

CrossFitters

Warm Up: Run 400m, then 3 rounds - 5x deadlift, 5x hang power clean, 5x front squat, 5x push press.
*Start off with the bar and increase the weight each round.

Work Capacity: Complete the following for time...

100x Thrusters (60kg/40kg)
*Every minute on the minute, stop what you are doing and perform 3x box jump (30in/24in).

Endurance: Tabata row (Goal is above 1,000m)

Core: 1x max elevated plank hold



Comments (0)

Tuesday September 25 2012
i love my military
tuesday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. snatch: work up to 90% of openers, 85%x1 of that opener, 80% of that opener.

2. cj: same as snatch:

3. fs: heavy single

CrossFitters

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

Strength: 10 Rounds, complete the following every 60 seconds...
2x front squat @ 70% 1 RM

Work Capacity: Complete 21-15-9 reps of the following...
Power clean (135#/95)
Ring dip

Core: 3 rounds - 15x toes 2 bar, 10x Reverse hypers (3-4 45# plates)



Comments (0)

Monday September 24 2012
operators!!
monday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

competition week work!

1. snatch: work up to openers of a simulated meet on saturday

2. cj: work up to openers of a simulated meet on saturday

3. fs: heavy single

CrossFitters

Warm up: Run 400m, then junk yard dog. Next, perform the Burgener warm up + skill transfer exercises.

Work Capacity: "Nancy" Complete 5 rounds for time of the following...

Run 400m
15 x overhead squat (95#/65#)

Endurance: 1x mile sprint

Core: 50x GHD sit ups, 30x WTD back extensions (45#25#)



Comments (0)

Sunday September 23 2012
game day for jp!!
sunday:

Olympic Weightlifters and CrossFitters

rest day



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Saturday September 22 2012
old school kb training
saturday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. snatch: 85%x1, 90%x1, 95%x1

rest 20 min

2. cln and jerk: 85%x1, 90%x1, 95%x1

3. fs: 85%x2, 90%x1, 95%x1, 98%x1

CrossFitters
Rest day



Comments (0)

Friday September 21 2012
boss hoss puts out water for birds
friday:

rest day

CrossFitters

Warm Up: 3 rounds - Run 200m, 5x overhead squat (increase weight each round), 10x push up, 10x sit ups, stretch of your choice

Work Capacity: 5 Rounds, complete as many rounds as possible in 3 minutes of the following...
3x Overhead squat (60kg/40kg)
6x Burpee
9x toes 2 bar
*Rest 1 minute between each 3 minute AMRAP.

Endurance: 8x 25m prowler sprints (3-4 x 45# plates)
*Rest 60 seconds between each sprint

Recovery: Foam roll, stretch, ice bath



Comments (0)

Thursday September 20 2012
old school water training
thursday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. snatch: 55%x3, 80%x2, 82%x1x3

2. cln and jerk: 55%x2, 75%x1, 80%x1x3

3. fs: 80%x2x2, 85%x1x2

4. good mornings: 3 x 5

5. 100 abmat sit ups

6. box jumps x 25

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, warm up to 70% of your 1 RM clean.
*Perform dynamic movements and/or stretches of your choice between sets as you are working up to your 70%.

Strength: 10 Rounds - Every 60 seconds, perform the following @ 70% of your 1 RM clean...
1x power clean
1x clean and jerk

Work Capacity: Complete 5 rounds for time of the following...
5x muscle ups
10x front squats (50kg/40kg)
20x double unders

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



Comments (3)

Wednesday September 19 2012
early morning pool shot
wednesday:

rest day

CrossFitters

Warm Up: Run 400m, 20x Wall ball, Run 400m, 20x pull up.

Work Capacity: Complete the following for time...
50x 2 for 1 wall ball (20#/12#)
5x rope climb (15ft)
40x 2 for 1 wall ball (20#/12#)
4x rope climb (15ft)
30x 2 for 1 wall ball (20#/12#)
3x rope climb (15ft)
20x 2 for 1 wall ball (20#/12#)
2x rope climb (15ft)
10x 2 for 1 wall ball (20#/12#)
1x rope climb (15ft)

Endurance: 1x 500m row sprint
*If over 1:30 for men and 1:45 for women, perform a second 500m row penalty. For the second row, if over 1:45 for men and 2:00 for women, perform a third 500m row penalty. Rest 3-5 minutes between rows, if necessary.

Core: 50x evil wheels



Comments (3)

Tuesday September 18 2012
old school serge reding
tuesday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. clean and jerk: 75%x1, 80%x1, 85%x1, 75%x1, 80%x1, 85%x1

2. snatch: 70%x2x2, 75%x2x2

3. fs: 85%x3x3

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, warm up to 70% of your 1 RM snatch.

Strength: 10 Rounds - Every 60 seconds, perform the following @ 70% of your 1 RM snatch...
1x power snatch
1x snatch

Work Capacity: Complete as many rounds as possible in 15 minutes of the following...
5x KB snatch each arm (24kg/16kg)
5x deadlift (125kg/100kg)
50m sprint

Core: 3 rounds - 10x WTD toes 2 bar, 10x reverse hypers (3-4 x 45# plates)



Comments (3)

Monday September 17 2012
old school champion
monday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. snatch 75%x2, 80%x1, 85%x1

2. cln and jerk: 70%x1, 75%x1, 80%x1x2,

3. fs: 80%x1, 85%x1, 90%x1, 95%x1

4. good mornings: 5 x 5

5. 100 ab mat sit ups

CROSSFITTERS

Warm Up: Run 400m, then junk yard dog.

Work Capacity: Complete 21-18-15-12-9-6-3 reps of the following....
Back squats (40kg/30kg)
Push press (40kg/30kg)
Pull ups
GHD sit ups

Endurance: 4x 400m sprints (Rest 2 minutes between sprints)

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



Comments (0)

Sunday September 16 2012
beautiful sunset
sunday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day!!!



Comments (0)

Saturday September 15 2012
redding barbell club and crossfit works with jr\'s! great box!!
saturday: junk yard dog+burgener warm up+skill transfer exercise. 3 pos snatch 3 reps at each position.

1. snatch waves: (82%x1, 87%x1, 92%x1)3 waves

rest 20 min

2. clean and jerk waves: (82%x1, 87%x1, 92%x1)3 waves

3. front squat: 85%x2, 90%x1, 95%x1, 98%x1

stretch and mobility

CROSSFITTERS

REST DAY
*Enjoy the time off and do something outdoors while the good weather last!!!



Comments (2)

Friday September 14 2012
showing a good finish at the crossfit olympic trainers course!!
friday:

rest day

CROSSFITTERS

Warm Up: Run 400m, then junk yard dog. Next, 3 rounds- 5x pull up, 10x push up, 15x air squats.

Work Capacity: Complete the following for time...
Run 400m
10x rope climbs (15ft)
Run 400m
50x wall ball (20#/12#)
Run 400m
50x pistol (total)

Endurance: 5x hill sprints
*20-30 seconds of sprinting is ideal, but use any hill you have access to. Your rest is the walk back down the hill, and if you do not have a hill, substitute with 200m sprints (rest is walk back to start line).

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x Good mornings (light)



Comments (1)

Thursday September 13 2012
a 70+ yr old front squats!!
thursday: junk yard dog + burg warm up+skill transfer exercises sn+3 pos snatch. 3 reps at each position.

1. pwr snatch: 55%x3, 80%x2, 82%x1x3 (take off best snatch to see where you are!)

2. pwr cln+jerk: 55%x2, 75%x1, 80%x1x3 sets.

3. fs: 80%x2x2, 85%x1x2

4. good mornings: 4 x 5 medium weight

5. sit ups on ab mat x 100 reps.

6. box jumps x 25 reps

CROSSFITTERS

Warm Up: Row 250m, 20x air squats. row 250m, 20x walking lunges. Next, work up to your max for the day front squat.

Strength: 10 Rounds - Every 60 seconds perform the following...
2x front squat @ 70% 1 RM
*Focus on speed, as these are to be done as dynamic squats.

Work Capacity: Work up to a 1 RM clean

Core: 30x hanging leg raise (wtd if possible)



Comments (0)

Wednesday September 12 2012
good mornings
wednesday: junk yard dog + burg warm up+skill transfer exercises sn+3 pos snatch. 3 reps at each position.

1. clean and jerk: 70%x1, 75%x1, 80%x1, 70%x1, 75%x1, 80%x1

2. clean pull: 90%x2x2

3. fs: 80%x3x3

CROSSFITTERS

Warm up: 3 rounds - Run 200m, 5x KB snatch each arm (16kg/12kg), 10x push up.

Work Capacity: Complete the following for time...
100x KB swing (32kg/24kg)
*Any time you stop/break, put the kettlebell down and perform a 5x burpee penalty.

Endurance: Row 2,000m for time
*Goal is under 7 minutes.

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



Comments (0)

Tuesday September 11 2012
reflect on 9/11
tuesday:

reflect on this day!!!

CROSSFITTERS

Warm Up: Row 250m, 20x air squats. row 250m, 20x walking lunges. Next, work up to your max for the day back squat.

Strength: 10 Rounds - Every 60 seconds perform the following...
2x back squat @ 70% 1 RM
*Focus on speed, as these are to be done as dynamic squats.

Work Capacity: Complete as many rounds as possible in 12 minutes of the following...
12x overhead squat (95#/65#)
12x toes 2 bar
12x push ups
1x suicide sprint (start line - 5m - start line - 10m - start line)

Core: 3 rounds - 12x Reverse hypers (3-4 45# plates)



Comments (2)

Monday September 10 2012
love this sequence
monday: junk yard dog+burg warm up+skill transfer exercises +3 pos sn each pos x 3 reps.

1. snatch: 70%x2x2, 75%x1x2, 80%x1x2

2. sn pull: 90%x2x2

3. fs: 80%x1, 85%x1, 90%x1, 95%x1

4. good mornings: 3 x 5

5. weighted sit ups x 50

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog. Next, warm up to a 50kg snatch with dynamic movements and stretches of your choice.

Work Capacity: Complete 5 rounds for time of the following...
10x power snatch (50kg/40kg)
15x pull up
20x DB thruster (30#/20#)

Durability: 4x400m sprint (rest 2:00 between each sprint).

Core: 3 rounds - 20x GHD sit ups, 10x WTD back extensions (45#/25#)



Comments (0)

Sunday September 9 2012
this athlete says i am not happy!! hmmmm
sunday!

Olympic Weightlifters and Crossfitters

enjoy the day off!!!



Comments (0)

Saturday September 8 2012
hand stand walk by froning!
saturday: junk yard dog warm up + burgener warm up + skill transfer exercises for snatch + 3 pos snatch. 3 reps at each position--high hang, mid thigh, floor.

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

2. clean and jerk: 80%x1, 85%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1

3. front squat: 82%x2x2, 87%x1,1,1. 92%x1, 87%x2, 82%x3

CROSSFITTERS

REST DAY



Comments (0)

Friday September 7 2012
you have had a bear of a week. enjoy
friday:

rest day!!!

CROSSFITTERS

Warm Up: Row 250m, 15x KB snatch right arm (16kg/12kg), row 250m, 15x KB snatch left arm (16kg/12kg).

Work Capacity: 10 rounds, every 2 minutes perform the following...
10x Ball slam (30#/20#)
25m prowler push (3-4x 45# plates)

Endurance: Tabata row (If under 1,000m, perform a 25 burpee penalty)

Core: 3 round - 10x strict toes to bar, 5x Romanian deadlift (heavy)



Comments (0)

Thursday September 6 2012
checking and learning the footwork for the jerk.
thursday: junk yard dog warm up + burgener warm up + skill transfer exercises for snatch + 3 pos snatch. 3 reps at each position--high hang, mid thigh, floor.

1. pwr sn+ohs: 55%x3+3, 2+2. 80%x1+3, 82%x1+2x3 (take off best pwr snatch)

2. fs+jerk: take % off jerk. 55%x2+2, 75%x3+1x2, 80%x3+1x2, 85%x2+1.

3. box jumps x 10 total

4. chin ups: 35 total

CROSSFITTERS

Warm Up: Row 500m, then dynamic warm up. Next, work up to a max clean and jerk for the day.

Strength: 10 rounds - Every 60 seconds, perform 1x clean and jerk @ 80% 1 RM for the day.

Work Capacity: "Manion" Complete 7 rounds for time of the following...
Run 400m
29x Back squat (135#/95#)

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x WTD back extensions (45#/25#)



Comments (0)

Wednesday September 5 2012
working the footwork on jerk.
wednesday: junk yard dog warm up + burgener warm up + skill transfer exercises for snatch + 3 pos snatch. 3 reps at each position--high hang, mid thigh, floor.

1. clean and jerk: (80%x1, 85%x1, 90%x1)2

2. clean dead-lift off 2" block: 100%x2, 105%x2

3. push press: 5, 4, 3, 2, 1.

4. box jumps: 15 total

CROSSFITTERS

Warm Up: Run 400m, then 3 rounds of barbell complex. Increase the weight each round.
*Barbell complex = 5x deadlift, 5x hang power clean, 5x front squat, 5x push press, 5x push up, stretch of your choice.

Work Capacity: Complete as many rounds as possible in 15 minutes of the following...
10x Deadlift (225#/185#)
10x ring dips
10x burpee

Endurance: 2x800m sprint (Rest 3-5 minutes between efforts).

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



Comments (0)

Tuesday September 4 2012
check the speed!! note the hair!
tuesday: junk yard dog warm up + burgener warm up + skill transfer exercises for snatch + 3 pos snatch. 3 reps at each position--high hang, mid thigh, floor.

1. snatch: 80%x2x2, 85%x1x2, 90%x1x2

2. sn pulls off 2" blocks (you stand on block): 100%x2, 105%x2. take 10 seconds to lower bar to floor before beginning rep 2.

3. fs: 80%x2, 85%x2, 90%x1, 95%x1

4. good mornings: 3 x 5 practice staying back on this one. use weights that are manageable.

5. 100 ab mat sit ups.

CROSSFITTERS

Warm Up: Row 500m, then dynamic warm up. Next, work up to a heavy snatch.

Strength: 10 rounds - Every 60 seconds, perform 1x snatch @ 80% 1 RM.

Work Capacity: Complete 3 rounds of the following...
Run 800m
30x KB swing (32kg/24kg)
30x Pull up

Core: 50x Evil wheel



Comments (0)

Monday September 3 2012
sunset! peaceful day! you deserve it!
monday: labor day!! take the day off!!

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to a 225#/155# clean. Between each set perform 5x push ups.

Work Capacity: "Holleyman". Complete 30 round for time of the following...
5x Wall ball (20#/12#)
3x hand stand push up
1x power clean (225#/155#)

Endurance: 3 rounds - Row 500m, Run 400m, rest 2 minutes.

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



Comments (1)

Sunday September 2 2012
working the position in maui!!!
sunday:

OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS

rest day.



Comments (1)

Saturday September 1 2012
working position
saturday: 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 80%x1, 85%x1,80%x1, 85%x1x2

2. cln and jerk: same as snatch

3. fs: 80%x2x2, 85%x1,1,1, 90%x1, 85%x2, 80%x3.

4. good mornings: 3 x 5 (medium weight) stay back. angle of back is about 45 degrees.

5. abs: ab matt sit ups x 25 use weight behind head. 2 sets.

CROSSFITTERS

REST DAY



Comments (1)