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| Sunday September 30 2012 |
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| I LOVE MY FLAG!! |
SUNDAY:
Olympic Weightlifters and CrossFittrs
REST DAY FOR SURE!!!
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| Saturday September 29 2012 |
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| learning how to coach safely, efficiently, effectively!! |
saturday: competition day!!!!
1. snatch: max
2. cln and jerk: max
CrossFitters
Rest day
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| Friday September 28 2012 |
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| 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)
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| Thursday September 27 2012 |
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| 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)
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| Wednesday September 26 2012 |
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| 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
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| Tuesday September 25 2012 |
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| i love my military
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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)
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| Monday September 24 2012 |
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| 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#)
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| Sunday September 23 2012 |
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| game day for jp!! |
sunday:
Olympic Weightlifters and CrossFitters
rest day
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| Saturday September 22 2012 |
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| 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
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| Friday September 21 2012 |
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| 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
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| Thursday September 20 2012 |
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| 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
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| Wednesday September 19 2012 |
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| 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
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| Tuesday September 18 2012 |
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| 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)
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| Monday September 17 2012 |
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| 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
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| Sunday September 16 2012 |
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| beautiful sunset |
sunday:
OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS
rest day!!!
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| Saturday September 15 2012 |
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| 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!!!
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| Friday September 14 2012 |
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| 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)
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| Thursday September 13 2012 |
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| 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)
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| Wednesday September 12 2012 |
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| 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
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| Tuesday September 11 2012 |
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| 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)
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| Monday September 10 2012 |
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| 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#)
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| Sunday September 9 2012 |
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| this athlete says i am not happy!! hmmmm |
sunday!
Olympic Weightlifters and Crossfitters
enjoy the day off!!!
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| Saturday September 8 2012 |
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| 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
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| Friday September 7 2012 |
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| 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)
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| Thursday September 6 2012 |
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| 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#)
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| Wednesday September 5 2012 |
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| 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
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| Tuesday September 4 2012 |
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| 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
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| Monday September 3 2012 |
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| 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
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| Sunday September 2 2012 |
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| working the position in maui!!! |
sunday:
OLYMPIC WEIGHTLIFTERS AND CROSSFITTERS
rest day.
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| Saturday September 1 2012 |
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| 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
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