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WOD Archive - February 2013

Thursday February 28 2013
legit box!!
thursday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!

1. pwr snatch: work up to 80%x1x5, 78%x2, 70%x2x2

2. pwr cln+jerk: work up to 82%x1x5 sets, 73%x2

3. fs: work up to 85%x2x2

CrossFitters

Warm Up: 100 double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 86% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 2 reps @ 86% 1 RM

Work Capacity: Complete 10 rounds of the following:
30 second air-dyne sprint
30 second rest
30 second sledge hammer strikes (20-30# sledge hammer)
30 seconds rest
*If you do not have access to an air-dyne or stationary bike, substitute with rowing, sprinting or double unders.


Rest 10 minutes, then...

Work up to a max power clean, then...
10 rounds-EMOM 2x power clean @ 70% 1 RM.

Core: 1x max plank hold



Comments (0)

Wednesday February 27 2013
crossfit san tan=great organization.
wednesday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!

1. snatch: work up to 92%x1, 78%x2

2. cln and jerk: work up to 90%x1, 73%x2x2

3. back sqt: work up to 95%x1, 85%x2x2

4. chins: 25

5. sit ups x 100

CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



Comments (2)

Tuesday February 26 2013
i love my flag!
tuesday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!

1. power snatch: work up to 80%x2x5 sets 70%x2 (use best pwr snatch to take % off of)

2. power clean +jerk: work up to 82%x1x5 sets, 73%x2 (use best pwr clean to take % off of.)

3. fs: work up to 95%x1, 85%x2

CrossFitters

Warm Up: Row 500m (sprint last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 86% of your 1 RM push press.

Strength: Push press - 10 sets x 2 reps @ 86% 1 RM

Work Capacity: Complete 5 rounds of the following...
5x deadlift
5x clean
5x front squat
5x jerk
60 seconds rest
*Work up to a max load

Rest 5 minutes, then...

10 rounds: 30 second max calorie aerodyne, 30 seconds rest
*If you do not have access to an aerodyne, substitute with rowing or running.

Core: 50x weighted sit ups (45#/25#).



Comments (0)

Monday February 25 2013
coach beau working the group.
monday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position. this is completed ever day!!

1. snatch: work up to 85% x 1x1, 77%x2x2

2. clean and jerk: work up to 85%x1x1, 77% x 2 x 2

3. fs: work up to 90%x1, 85%x2 reps

4. 100 sit ups using a better sit up pad or 100 hanging leg raises.

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 86% of your 1 RM front squat.

Strength: Front squat - 10 sets x 2 reps @ 86% 1 RM

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of...
DB thruster (50#/35#)
Pull up

Rest 3-5 minutes, then...

30-20-10 reps of...
Ball slam (50#/30#)
Push up

Core: 3 rounds - 12 x reverse hypers (AHAP)
*Rest as needed between rounds



Comments (0)

Sunday February 24 2013
work mobility
sunday:

Olympic weightlifters and CrossFitters

rest day



Comments (0)

Saturday February 23 2013
note this lifters bar path acceleration vs the acceleration posted on friday.
saturday:

1. snatch: heavy single

2. cln and jerk: heavy single

3. front squat: heavy single

CrossFitters

Rest day or Olympic lifting workout if your body is not too beat up!



Comments (0)

Friday February 22 2013
i love my flag!
friday:

rest day

CrossFitters

Warm Up: Row 500 (sprint last 100m), then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then work up to 84% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 2 reps @ 84% 1 RM

Work Capacity: Complete 12-9-6-3 reps of...
Snatch (135#/95#)
Burpees

Rest 3-5 minutes

Tabata aerodyne
*If you do not have an aerodyne, substitute with running, rowing or prowler.

Core: 100x sit ups



Comments (0)

Thursday February 21 2013
check out bar path acceleration!
thursday:

1. snatch: work up to 80%x1x5

2. clean and jerk: work up to 80%x1x5

3. sit ups x 100

4. chin ups x 25

CrossFitters

Warm Up: Run 800m (sprint last 100m), then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then work up to 84% of your 1 RM back squat.

Strength: Back squat - 10 sets x 2 reps @ 84% 1 RM

Work Capacity: Complete 3 rounds of the following...
5x back squat (125kg/90kg/scale if needed)
250m row (This is a all out sprint)
30 seconds rest

Rest 3-5 minutes, then...

Complete 5 rounds of the following...
1x rope climb (20ft)
200m sprint
Rest is walk back to the rope

Core: 3 rounds: 15x weighted sit ups (45#/25#), 10x Reverse hypers (AHAP)



Comments (0)

Wednesday February 20 2013
check out different bar paths for different athletes.
wednesday:

1. in the hole front squats. no more than 10 reps total to get to a heavy single.
2. snatch: work up to 85% x 1 x 5 sets.
3. clean and jerk: work up to 85% x 1+1x5 sets.
4. back squats: heavy single. no more than 6 reps total
5. sit ups x 100



CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



Comments (0)

Tuesday February 19 2013
choose the burgener bar from rogue! great bar!
tuesday: junk yard dog, burgener warm up, skill transfer exercises daily this week.

1. snatch: work up to 80%x1x5
2. cln and jerk: work up to 80%x1x5
3. sit ups x 100
4. chin ups x 25.




CrossFitters

Warm Up: 100 double unders, then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then work up to 84% of your 1 RM push press.

Strength: Push press - 10 sets x 2 reps @ 84% 1 RM

Work Capacity: Complete 2 rounds of the following for time...
50x double unders
200m farmers carry (100#/70# DB)
200m sprint
50x double unders

Rest as long as needed, then...

1x mile sprint

Core: 100x sit ups



Comments (0)

Monday February 18 2013
note bar path!
junk yard dog, burgener warm up, skill transfer exercises done daily this week.

monday:
1. one and 1/4 front squats. no more than 10 reps total to get to a heavy single.
2. snatch: work up to 80% x 1 pwr snatch + 1 snatch x 5 sets.
3. clean and jerk: work up to 75% x 1 pwr clean +jerk + 1 clean and jerk x 5 sets.
4. back squats: heavy single. no more than 6 reps total






CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 84% of your 1 RM front squat.

Strength: Front squat - 10 sets x 2 reps @ 84% 1 RM

Work Capacity: Complete 21-15-9 reps of:
Clean (135#/95#)
Handstand push up

Rest 3 minutes, then...

Row 2,000m for time

Core: 3 rounds - 20x GHD sit ups, 10x good morning (45#)



Comments (0)

Friday February 15 2013
Warm Up: 3 rounds - Run 200m, 5x burpee, 5x jumping pull ups, 5x toes to bar.

Work Capacity: “Death by burpee pull up”. Complete the following…

With a continuously running clock, perform burpee pull ups every-minute-on-the-minute (1 in the first minute, 2 in the second minute, 3 in the third, etc) for as long as you are able within your allotted time. For example: 10 burpee pull ups in your tenth minute -- If you only get to 9 and that minute runs out, your workout is complete.

Endurance: Complete the following until you have rowed a total of 5,000m – 60 second max effort row, 60 seconds easy row, 45 second max effort row, 45 second easy row, 30 second max effort row, 30 second easy row.



Comments (0)

Thursday February 14 2013
M=MOTHES, A=AGAINST, M=MAKING, B=BINGO, A=ARMS. this is a mamba lady in hawaii north shore of oahu!
thursday:

1. snatch: work up to 85%x2x3
2. clean and jerk: work up to 85%x1x3
3 front squat: work up to 85%x2x3 sets.




CrossFitters

Warm Up: 3 rounds (45#-65#) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push ups.

Strength: Work up to a 1 RM clean. Then, 10 rounds, every 60 seconds, perform the following @ 70% 1 RM clean…

• 1x power clean
• 1x clean

Work Capacity: Complete the following for time…

• 150x sledge strikes
• 100x push ups
• *Any time you break either of the exercises, add 10 more reps to the total.

Core: 3 rounds – 20x GHD sit ups, 10x good mornings (45#).



Comments (0)

Wednesday February 13 2013
walking in this was hard as hell for a geezer!!
wednesday:

1. power snatch: work up to 77%x1x2 sets
2. power clean + jerk: work up to 79%x1x2 sets
3. back squat: 85%x2x3 sets




CrossFitters

Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



Comments (0)

Tuesday February 12 2013
the duke!!!
tuesday:

1. snatch: work up to 88%x1x5 sets, 77% x 2 reps x 3 sets, 73% x 3 repx x 2 sets.
2. cln and jerk: work up to 88%x1x5 sets. 73% x 2 x 2 sets.
3. front squat: work up to 90%x1x2 sets, 85%x2x2 sets.
4. sit ups x 100.




CrossFitters

Warm Up: 3 rounds (45#-65#) – 3x power snatch, 3x overhead squat, 3x snatch balance, 6x push ups.

Strength: Work up to a 1 RM snatch. Then, 10 rounds, every 60 seconds, perform the following @ 70% 1 RM snatch…

• 1x power snatch
• 1x snatch

Work Capacity: Complete 10 rounds of the following…

• 30 seconds KB swing (24kg/16kg)
• 30 seconds rest

Core: 50x toes to bar, 50x V-ups.



Comments (0)

Monday February 11 2013
in hawaii having a blast. 3 important members of my family. 2 missing + grandchild!!!

monday: starting a new cycle. you have had a rest week. i want to work on a bulgarian mentality for 3-4 wks and see if you can improve your numbers. have at it and have some fun. EVERY WORKOUT I WANT JUNK YARD DOG + BURGENER WARM UP+ SKILL TRANSER EXERCISES INCLUDING 3 POS SNATCH X 3 REPS AT EACH POSITION.

1. front squat: heavy single
2. snatch: work up to 90% (this is heavy but is more by feel) x 1. 85%x1x2, 80%x1x3
3. cln and jerk: work up to 85%x1, 80%x1x2
4. back squat: heavy single
5. abs: your choice.




CrossFitters (Deload week)

Warm Up: 2 minutes of jump rope, 30x air squats, 2 minutes of jump rope, 30x toes to bar.

Work Capacity: "Annie". Complete 50-40-30-20-10 reps of...
Double unders
Sit ups

Endurance: Run 3 miles as fast as possible



Comments (2)

Sunday February 10 2013
BEAUTIFUL!!
SUNDAY:

Olympic Weightlifters and CrossFitters

REST DAY!



Comments (0)

Saturday February 9 2013
my marine corps!!!
saturday: we are in hawaii for a crossfit olympic trainers course!!! I LOVE MY LIFE!!!

YOU GUYS REST!!!

CrossFitters

Olympic lifting work or rest day



Comments (0)

Friday February 8 2013
one and 1/4 squats. what you can do in this exercise you should be able to cj!!

friday:

olympic lifting. active recovery day.


CrossFitters

Warm Up: 100x double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 82% of your 1 RM front squat.

Strength: Front squat - 10 sets x 3 reps @ 82% 1 RM.

Work Capacity: Complete 7 rounds for time of...
7x Overhead squat (135#/95#)
7x Chest to bar pull ups
7x pistols each leg
7x Ring dips

Core: 3 rounds - 10x strict toes to bar, 10x WTD back extensions (45#/25#)



Comments (4)

Thursday February 7 2013
another big day at mikes gym
thursday:

olympic lifting. active recovery day.


CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 82% of your 1 RM push press.

Strength: Push press - 10 sets x 3 reps @ 82% 1 RM.

Work Capacity: 10 rounds - Every 60 seconds, perform the following...
5x burpee
100m sprint

Cardio: Tabata aerodine




Comments (0)

Wednesday February 6 2013
eccentric pulls for strength!
wed: olympic lifting. active recovery day.



CrossFitters

Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



Comments (0)

Tuesday February 5 2013
geezer day!!

tuesday: olympic lifting. active recovery day.

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 82% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 3 reps @ 82% 1 RM.

Work Capacity: Complete 3 rounds for time of...
50x double unders
25x KB swings (32kg/24kg)
15x Pull ups

Cardio: Row 1,000m for time.



Comments (0)

Monday February 4 2013
a better sit up (abs) pad. outstanding!
monday!!

olympic weightlifting:
after completing the last 16 wks we need a week off! this week will be a active recovery week. by active recovery i mean bar work. do some snatch, cj with the bar....work some speed into your lifts. rest and recovery and DESIRE TO COME BACK NEXT WEEK is the goal!!!




CrossFitters

Warm Up: Row 500m (Sprint the last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 82% of your 1 RM back squat.

Strength: Back squat - 10 sets x 3 reps @ 82% 1 RM.

Work Capacity: Complete the following sprints for time...
1x 800m sprint
Rest 3 minutes
1x 400m sprint
Rest 2 minutes
1x 200m sprint
Rest 1 minute
1x 100m sprint

Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (AHAP)



Comments (2)

Sunday February 3 2013
finish!! great week!!
Olympic Lifters and CrossFitters

Rest Day



Comments (0)

Saturday February 2 2013
lots of lifters at mikes gym!!
saturday: junk yard dog + burgener warm up+ 3pos snatch x 3 reps at each position

1. snatch: heavy single, 85%x1x2, 80%x1x2

2. cln and jerk: heavy single, 85%x1x2, 80%x1x2





CrossFitters

Olympic lifting WOD or rest day



Comments (0)

Friday February 1 2013
remember: when the arms bend the power ends!!
friday: rest day!!

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM front squat.

Strength: Front squat - 10 sets x 3 reps @ 80% 1 RM.

Work Capacity: Complete 21-15-9 reps of...
Power clean (135#/95#)
Handstand push ups

Core: 100x sit ups, 30x Good mornings (AHAP, and break up as needed)



Comments (0)