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WOD Archive - December 2013

Tuesday December 31 2013
new years eve
tuesday: new years eve.

rest day!!

enjoy the holidays.

CrossFitters

Strength:
1) 1x Power snatch + 3x overhead squat: 10 rounds -
-EMOM, perform 1+3 @ 60-70% 1 RM snatch.

Work Capacity:
1) Complete 21-15-9 reps of:
-Deadlift (315#/225#)
-Box jump (30in/24in)

Conditioning:
1) Complete 50-40-30-20-10 reps of:
-Air Dyne (Calories)
-Row (Calories)



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Monday December 30 2013
love my kill cliff!!
monday: this week we will work 3 days while taking a few days for the new year. every workout will be preceded with junk yard dog+burgener warm up+ skill transfer exercises.

1. snatch: work up to 70%x3x4
2. snatch pulls: 85%x3, 90%x3x2
3. sn pp: 5, 4, 3, 3, 3
4. in the hole front squats: take from the rack in the bottom of the squat: 65%x3, 70%x3, 75%x3
5. reverse hyper extensions: 10, 10, 10
6. 100 sit ups.

CrossFitters


Strength (Week 5):
1) Back squat: 65%x8, 75%x6, 85%x4, 90%x4
2) Front squat: 65%x6, 75%x6, 80%x6x2 sets.

Work Capacity:
1) Complete 4 rounds for time of:
-9x push jerk (185#/125#)
-6x bar muscle ups
-30m farmers walk (185#/125#)
*Farmers walk = 30m walk with barbell in back rack position.

Core:
3x Max rep toes to bar + 3x max rep push up



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Sunday December 29 2013
new ride!!
sunday:

Weightlifters and CrossFitters

i am riding that new ride today!!!

rest day!!



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Saturday December 28 2013
load the hammies!!
saturday: monday's warm up

1. snatch: max for day. 90% of that max x 1, 85% of that max x 1 x 3

2. cj: max for day. 90% of that max x 1, 85% of that max x 1 x 3

3. fs: 1, 1, 1 (heavy single)

CrossFitters

Perform the Olympic lifting WOD above, then:

Work Capacity:
Complete 5 rounds for time of:
1x deadlift (405#/305#)
2x bar muscle up
3x squat clean (225#/155#)
4x handstand push up @ 8"/4# deficit.



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Friday December 27 2013
my grandsons!!!
friday:

Weightlifters and CrossFitters

rest day



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Thursday December 26 2013
KEEP THE BAR CLOSE!!
THURSDAY: same warm up as monday


1. cleans: work up to 65%x3, 70%x3x4

2. bs+jerk behind neck: work up to 3+1 jerk with 75% of best clean and jerk x 5 sets.

3. clean pulls off 2" blocks: pull to 1-2" above knees, pause, explode. do 3 reps x 4 sets with 80%, 85%, 90%x2sets.

4. good mornings: 5, 5, 5, 5. stay back!!

CrossFitters

Strength:
1) 2x squat clean + 1x jerk: Warm up, then you have 10 sets to work up to a max for the day. Rest exactly 60 seconds between sets.
2) "Grace" . Complete the following for time:
-30x clean and jerk (135#/95#)

Work Capacity:
"DG". Complete as many rounds as possible in 10 minutes of:
8x toes to bar
8x DB thruster (35#)
12x DB walking lunge (35#)

Conditioning:
5k row timed trial



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Wednesday December 25 2013
MERRY XMAS!!!
wednesday:

ENJOY THE FAMILY!!!

MERRY XMAS FROM MIKES GYM!!

CrossFitters

Strength:
1) Back squat: 65%x8, 70%x8, 75%x8, 80%x8
2) Front squat: 60%x5, 65%x5, 70%x5x2

Work Capacity:
Complete 2 rounds for time:
80x double unders
40x pull ups
20x push press (115#/75#)
10x muscle up

Core:
100m Yoke carry (AHAP)



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Tuesday December 24 2013
enjoy perfect foods bars for xmas eve!!
tuesday:

xmas eve….EVERYONE needs to get ready for xmas!!

rest day!!

CrossFitters

Strength:
1) Muscle snatch - Work up to a max for the day in 7 minutes or less.
2) Snatch balance - Work up to a max for the day. Start off with no dip, and once you begin to fail, add a dip and continue to increase the weight.

Work Capacity:
Complete the following for time:
Row 1,000m
21-15-9 reps of:
Overhead squat (70kg/45#)
Box jump overs (24in/20in)

Conditioning:
10 rounds - Every 60 seconds perform:
100m sprint



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Monday December 23 2013
finish and pull under!
monday: this week we will work 3 days while taking a few days for xmas. every workout will be preceded with junk yard dog+burgener warm up+ skill transfer exercises.

1. snatch: work up to 65%x3x4
2. snatch pulls: 80%x3, 85%x3, 90%x3
3. sn pp: 5, 4, 3, 3, 3
4. pause front squats: hold 2 sec and drive up: 65%x3, 70%x3, 75%x3
5. reverse hyper extensions: 10, 10, 10
6. 100 sit ups.

CrossFitters

Strength (Week 4):
1) Back squat: 65%x8, 70%x8, 80%x6, 85%x6
2) Front squat: 70%x5, 75%x5, 80%x5, 85%x5

Work Capacity:
1) Complete the following for time:
Run 1 mile
50x pistols, alternating
25x Hang snatch (70kg/45kg)

Core:
50x toes to bar for time
40x banded back extensions



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Sunday December 22 2013
COME ON PACHA, I WANNA WORKOUT!!
sunday:

Weightlifters and Crossfitters

rest day. i am riding my new harley!!!



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Saturday December 21 2013
MY BUDDY!!
SATURDAY: junk yard dog, burgener warm up, skill transfer exercises + 3 reps of the 3 pos snatch.

1. SNATCH: HEAVY SINGLE

2. CLN AND JERK: HEAVY SINGLE

3. 100 SIT UPS

4. GOOD MORNINGS: 4, 4, 4

CrossFitters

1) Perform above weightlifting WOD

Work Capacity:
1) "Jackie". Complete the following for time:
-Row 1,000m
-50x thrusters (45#)
-30x pull ups

Core:
1) 400m sled drag (AHAP)



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Friday December 20 2013
PACHA, NANNA, MIKEY!! ALL WE NEED NOW IS BROCK TOO!!
friday:

Weightlifters and CrossFitters

rest day!!



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Thursday December 19 2013
footwork drill for jerk!!
thursday: junk yard dog, burgener warm up, skill transfer exercises + 3 reps of the 3 pos snatch.

1. one and 1/4 front squats: 3, 2, 1, 1, 1, 1, 1.

2. pwr snatch+sn balance without a dip: 1+1 x 6 sets. work up to about 70%-80% of best pwr snatch.

3. pwr cln+fs+pj+jerk: 1+1+1+1. work up to 6 sets and about 70% of best pwr clean.

4. sit ups x 100

CrossFitters

Conditioning:
1) 10 rounds - Every 2 minutes, perform the following:
20x calories on AirDyne

Strength:
1) EMOM perform the following until you are unable to perform the work in the prescribed time -
-2x power clean, 2x push press, 2x squat clean, 2x push jerk (80kg/50kg).

Work Capacity:
1) Complete 50-40-30-20-10 reps of:
Calories on Rower
KB swings, Russian (32kg/24kg)




Comments (1)

Wednesday December 18 2013
frog style stance!!
WEDNESDAY: junk yard dog, burgener warm up, skill transfer exercises + 3 reps of the 3 pos snatch.

1. in the hole front squats: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 75%x1x2, 80%x1x3

3. cln and jerk: work up to 70%x1, 75%x1, 80%x1x3

4. chins: 25

5. good mornings: 4, 4, 4,

6. sit ups x 100

CrossFitters

Strength:
1) Back squat - 60%x10, 65%x10, 70%x8, 75%x8
2) Front squat - 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) 8 minutes to establish a 1 RM Overhead squat
2) Complete 10 rounds of:
5x overhead squat (185#/115#)
100m sprint
60 seconds rest



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Tuesday December 17 2013
nd buddies
tuesday: same warm up as monday!!

1. fs: 3, 2, 1, 1, 1, 1,1

2. snatch: work up to 85%x1x5

3. cj: work up to 85%x1x5

4. 100 sit ups.

CrossFitters

Conditioning:
1) 6 rounds - Every 3 minutes, perform the following:
-400m sprint

Strength:
1) Snatch - EMOM perform:
2x snatch
*Start at a moderate/light weight and increase the load each round so you end with a 2 RM.

Work Capacity:
1) Complete the following for time:
Row 1,000m
3 rounds:
20m front rack walking lunge (95#/65#)
20x pull ups
20x ring dips



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Monday December 16 2013
coach of coaches!!! the best!!
monday: junk yard dog, burgener warm up, skill transfer exercises + 3 reps of the 3 pos snatch.

1. front squat: 3, 2, 1, 1, 1, 1, 1
2. snatch: work up to 80%x1x5
3. cj: work up to 80%x1x5
4. bs: 1, 1, 1, 1,
5. good mornings: 5, 5, 5, 5








CrossFitters

Strength:
1) Back squat: 65%x8, 70%x8, 80%x6, 85%x6
2) Front squat: 60%x5, 70%x5, 75%x5, 80%x5

Work Capacity:
1) Complete the following for time:
40x burpees
30x handstand push ups
20x power clean (100kg/70kg)
100m farmers walk (100kg/70kg)
*Farmers walk barbell position = barbell placed on back like you are performing a high bar back squat.

Core:
3x max rep toes to bar
*Rest 1 minute between rounds



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Sunday December 15 2013
do as geezer fred and geezer coach b do!! get a massage!!
sunday:

Weightlifters and CrossFitters

rest day!! get a pedicure!!



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Saturday December 14 2013
love kill cliff!!!
saturday:

1. snatch: lift to a heavy single, then reduce wt to 90% of single and do 1 rep x 2 sets, then 85% of that heavy single and do 1 reps x 3 sets.

2. cln and jerk: lift to a heavy single, then reduce wt to 90% of single and do 1 rep x 2 sets, then 85% of that heavy single and do 1 reps x 3 sets.

CrossFitters

Strength:
1) Olympic lifting WOD

Work Capacity:
1) Complete 10 rounds of:
10m prowler push (Extremely heavy) + 100m sprint
*Rest 90 seconds between rounds.



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Friday December 13 2013
start em young!!
friday:

Olympic lifters and CrossFitters

rest day



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Thursday December 12 2013
proper rack position for jerk!
thursday:

1. back squat: 3, 2, 1, 1, 1, 1, 1 (end with 90-95%)
2. in the hole front squats: 70%x3x4 sets.
3. sit ups x 100

CrossFitters

Conditioning:
1) Complete 10 rounds of:
-Max distance AirDyne
-60 seconds rest

Strength:
1) 10 rounds - EMOM, perform:
2x clean + 2x front squat + 2x jerk (You choose the weight. Make it hard, but doable)

Work Capacity:
1) Complete 4 rounds for time of:
-Row 500m
-Max rep strict handstand push up



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Wednesday December 11 2013
great lifting from quebec!!!
wednesday:

1. barski cleans: work up to 75% x 3 reps x 5 sets. 3reps at mid thigh
2. clean pulls standing on 2" block of wood: work up to 95%x3, 100%x3x2. (lower weight down slowly and on 3rd rep only!)
3. fs+jerk: 2+1 x 6 sets. go up to a medium weight and how you feel.
4. good mornings: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Strength:
1) Back squat: 60%x10, 70%x8, 75%x8, 80%x8.
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) Complete the following for time:
-50x ring dips
*Rest 5 minutes, then:
2) Complete the following for time:
-100x wallball (20#/14#)
-75x KB swing (53#/24#)
-50x toes to bar
-25x burpee

Core:
1) 8x 40m backwards sled drag



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Tuesday December 10 2013
frog style pull!!
tuesday:

1. front squat: 3, 2, 1, 1, 1, 1, 1 (end with 90-95%)
2. back squat: 70%x3x4 sets.
3. sit ups x 100

CrossFitters

Conditioning:
1) 2 rounds - Every 4 minutes, complete:
800m sprint
*Rest 3 minutes
2) 4 rounds - Every 2 minutes, complete:
400m sprint
*Rest 3 minutes
3) 6 rounds - Every 60 seconds, complete:
200m sprint

Strength:
1) 10 rounds - EMOM, perform:
1x Power snatch + 1x overhead squat (weight is your call, but make it something that is hard, but doable).

Work Capacity:
1) Complete AMRAP in 8 minutes of:
-8x DB snatch, alternating (70#/50#)
-8x chest to bar pull ups
-8m handstand walk



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Monday December 9 2013
olympian natalie woolfolk
monday:

1. bar ski snatch: work up to 75% x 3 reps x 5 sets. all 3 reps at mid thigh without putting bar down.
2. sn balance without a dip: 3, 2, 1, 1, 1. go as heavy as arm speed will allow.
3. sn pp+ohs+sotts press: 1+1+3 x 5 sets. go as heavy as sorts presses will allow.
4. rdl's: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Strength:
1) Back squat - 60%x10, 65%x8, 70%x6, 75%x6, 80%x6
2) Front squat - 60%x5, 70%x5, 75%x5x2 sets.

Work Capacity:
1) Complete the following for time:
20x thrusters (90kg/60kg)
*Rest 5 minutes, then:
2) Complete 5 rounds for time of:
2x rope climb
10x deadlift (225#/155#)
40x double unders

Core:
1) 3 rounds - 20x GHD sit ups, 20x banded good mornings



Comments (0)

Sunday December 8 2013
2 peas in a pod!!
sunday:

rest day!!

CrossFitters

Active recovery day

1) If you are up for it, go for a 40 minute trail or beach run. Otherwise, spend the time working on mobility and active stretching.



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Saturday December 7 2013
lite geezer (not yet 50) ursula!!
saturday:

1. snatch: max for day

2. cln and jerk: max for day

CrossFitters

Olympic lifters WOD, then:

Work Capacity:
1) 8x 30m prowler push (Heavy)
*If you have access to a hill, perform 5x uphill prowler pushes (light).



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Friday December 6 2013
brock with grandpa kirk!!
friday:

Olympic lifters and CrossFitters

rest day



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Thursday December 5 2013
geezer fred still has it!!
thursday

1. BACK squat: 90%x1x6 sets
2. FRONT squat: 75%x3x4 sets.
3. sit ups x 100

CrossFitters

Conditioning:
1) 10x 50m sled/tire/sandbag hill sprints
*Rest as needed between sprints

Strength:
1) Power clean and jerk: Work up to 75%x1+1x5 sets.

Work Capacity:
1) Complete the following for time:
150 calories on AirDyne
*At the top of every minute, stop what you are doing and perform 5x push press (95#/65#)



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Wednesday December 4 2013
going over the curriculum!
wednesday:

1. 2 pos clean: work up to 80% x 2 reps x 5 sets. 1 at mid thigh, 1 at floor.
2. clean pulls: work up to 95%x3, 100%x3x2
3. rack jerks bnk: 2, 2, 2, 1, 1, 1
4. good mornings: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Strength:
1) Back squat: 60%x10, 65%x8, 70%x8, 75%x8
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) Complete as many rounds as possible in 7 minutes of:
1x overhead squat (135#/95#)
1x strict pull up
1x ring dip
*After each round completed, add 1 rep to each exercise. For example, round 2 will consist of 2x OHS, 2x pull up, 2x ring dip

*After the 7 minute AMRAP, rest 3 minutes, then:

2) Tabata AirDyne



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Tuesday December 3 2013
the coaches summit!!
tuesday:

1. front squat: 90%x1x4 sets
2. back squat: 70%x3x4 sets.
3. sit ups x 100

CrossFitters

Conditioning:
1) Complete the following for time:
Row 1,000m
Rest 3 minutes
10 rounds: Row 250m, 60 seconds rest
Rest 3 minutes
Row 1,000m

Strength:
1) Snatch: 70%x1x5 sets

Work Capacity:
1) Complete the following for time:
50-40-30-20-10 reps of: Double unders
10-8-6-4-2 reps of: Power snatch (50kg/35kg)



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Monday December 2 2013
serge redding!!
monday:

1. 2 pos snatch: work up to 80% x 2 reps x 5 sets. 1 at mid thigh, 1 at floor.
2. snatch pulls: work up to 95%x3, 100%x3x2
3. sn pp: 5, 5, 4, 3, 2, 1
4. rdl's: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Strength:
1) Back squat: 60%x10, 70%x8, 75%x6, 80%x4.
2) Front squat: 60%x5, 70%x5x3 sets.

Work Capacity:
1) Complete 21-15-9 reps of:
Deadlift (225#/155#)
Burpee
Toes to bar





Comments (0)

Sunday December 1 2013
hotel del coronado
sunday:

Olympic lifters and CrossFitters

rest day



Comments (0)