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WOD Archive - January 2013

Thursday January 31 2013
bar path and drive!!
thursday: junk yard dog + burgener warm up + 3 pos snatch x 3 reps at each position

1. snatch: work up to 85%x1x5

2. cln and jerk: work up to 85%x1x5


CrossFitters

Warm Up: 100x double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM push press.

Strength: Push press - 10 sets x 3 reps @ 80% 1 RM.

Work Capacity: Complete as many reps as possible in 12 minutes of...
30x snatch (95#)
15x snatch (155#)
5x snatch (205#)

Cardio: 1x max effort 800m sprint



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Wednesday January 30 2013
focus before you lift!!

wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. front squats: heavy single no more than 10 total reps (can be less reps)

2.. snatch: work up to 80%x1x5

3. front squat: heavy single, no more than 5 total reps (can be less reps)

4. . cln and jerk: work up to 80%x1x5

5. front squat: heavy single, no more than 3 total reps (can be less reps)

6. sit ups x 100 using ab mat!

CrossFitters

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



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Tuesday January 29 2013
box jumps for explosion
tuesday: junk yard dog + burgener warm up + skill transfer exercise + 3 pos snatch x 3 reps each position

1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 85%x1x5





CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM deadlift.

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

Work Capacity: Complete 5 rounds for time of...
Run 400m
20x Overhead lunges (45#/25#)
10x toes to bar
2x rope climbs

Cardio: 10 rounds - 30 second max distance row, 30 seconds rest



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Monday January 28 2013
use the energy from the bar coming out of cleans!
monday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. one and 1/4 front squat: heavy single

2. snatch: work up to 80%x1x5

3. clean and jerk: same as snatch.

4. front squat: work up to a heavy single

5. sit ups x 100.


CrossFitters

Warm Up: 5 minutes of stationary bike, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM back squat.

Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete the following for time...
25x thrusters (100kg/70kg)
*At the bottom of every minute, stop what you are doing and perform 3x burpees.

Core: 3 rounds - 20x WTD sit ups (45#/25#), 12x Reverse hypers (AHAP)



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Sunday January 27 2013
SMASHING!!! OMG!!
SUNDAY:

Olympic Lifters and CrossFitters

rest day! family day!!



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Saturday January 26 2013
own the group!! the master! kstarr
saturday: warm up!!! YOU KNOW WHAT TO DO!!!

1. snatch: heavy single

2. cj: heavy single

HAVE A TON OF FUN!!!

CrossFitters

Rest day or Olympic lifting WOD



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Friday January 25 2013
teaching skills and drills!
friday:

rest day

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM front squat.

Strength: Front squat - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete 3 rounds for time of...
15x DB snatch, right arm (35#/25#)
15x GHD sit ups
15x DB snatch, left arm (35#/25#)
15x Toes to bar

Core: 3 rounds - 12x Reverse hypers (AHAP)



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Thursday January 24 2013
learning teaching proressions
thursday:
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. front squat: one and 1/4 squats=1 rep. work up to 75% x 3 reps, 78% x 3, 80%x2, 83%x2, 85%x2

2. back sqt: work up to 73%x3x5

3. chins-25

4. 100 ab mat sit ups.

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM push press.

Strength: Push press - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete the following for time...
Row 500m
30x Hang clean (135#/95#)
40x pistols
50x KB swing (32kg/24kg)
Row 500m

Core: 50x WTD sit ups (45#/25#), 30x good morning (barbell)



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Wednesday January 23 2013
new 4 wd, 4 door chevy silverado!
wednesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. barski cln: work up to 70%x3, 75%x3, 78%x3, 80%x3, 75%x3

2. rack jerks behind neck: work up to a heavy single

3. cln pulls standing on a 2" block: 100%x3x2

4. cln deadlifts: 100%+10kg x 2 x 2 (10 sec eccentric lowering)

5. ab mat sit ups x 100 reps.

6. chin ups x 25

CrossFitters

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



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Tuesday January 22 2013
new friend
tuesday: junk yard dog, burgener warm up, skill transfer exercises.

1. in the hole front squats: set the bar at rock bottom. take the weight from the bottom and stand up! lower weight in 10 sec...repeat performing 2 reps. do a total of 6-8 sets with the heaviest weight you can use!!

2. back squats: work up to 75%x3x5

3. 100 ab mat sit ups

CrossFitters

Warm Up: 100 x double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM deadlift.

Strength: deadlift - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: 5 rounds - Complete as many rounds as possible in 3 minutes of...
3x power snatch (50kg/40kg)
6x box jumps
9x toes to bar
*Rest 1 minute between rounds

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



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Monday January 21 2013
gonna be a great lifter!!
monday: week 16 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. barski snatch: work up to 70%x3, 75%x3, 78%x3, 80%x3, 80%x3, 75%x3

2. sn pulls: 100%x3, 95%x3

3. sn deadlifts standing on a 1-2" box: 100%+5kg x 2x2. on 2nd rep take 10 sec to get weight down.

4. sn pp: 5, 5, 5, 5

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM back squat.

Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete the following for time...
Run 1 mile
50x thrusters (115#/85#)
30x GHD sit ups

Core: 3 x 12 reps reverse hypers (4/2 x 45# plates)



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Sunday January 20 2013
winter beach in carlsbad. enjoy!!
sunday:

rest day!!! good week. 2 more weeks left on this final cycle.

CrossFitters

Rest Day



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Saturday January 19 2013
old school house still be used in montana
saturday: junk yard dog, burgener warm up, skill transfer exercises.

1. front squat: heavy single. no more than 10 reps total

2. snatch: heavy single

3. cln and jerk: heavy single

4. front squat: heaving single. no more than 5 reps.

CrossFitters

Rest day or Olympic lifting WOD



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Friday January 18 2013
sunset in carlsbad, ca.
friday:

rest day

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM front squat.

Strength: Front squat - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete the following for time...
Row 2,000m
25x burpees
20x ring dips

Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (4/2 x 45# plates)



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Thursday January 17 2013
sample workout
thursday: junk yard dog, burgener warm up, skill transfer exercises.

1. in the hole back squats: set the bar at rock bottom. take the weight from the bottom and stand up! lower weight in 10 sec...repeat performing 2 reps. do a total of 6-8 sets with the heaviest weight you can use!!

2. front squats: work up to 75%x3x5

3. 100 ab mat sit ups

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM push press.

Strength: Push press - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: 10 rounds, every 90 seconds, perform the following...
100m row
5x chest to bar pull ups
10x push ups
15x air squats

Core: 100x situps, rest 2 minutes, 1x max plank hold



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Wednesday January 16 2013
level 1 course!!
wednesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 2 pos cln: work up to 70%x2, 75%x2, 80%x2, 83%x2, 85%x2

2. rack jerks behind neck: work up to a heavy single

3. cln pulls standing on a 2" block: 100%x3x2

4. cln deadlifts: 100%+10kg x 3 x 2

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

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



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Tuesday January 15 2013
HARD WORK!!
tuesday:
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. front squat: one and 1/4 squats=1 rep. work up to 70% x 3 reps, 75%x3, 80%x3, 83%x2, 85%x2

2. back sqt: work up to 73%x3x5

3. chins-25

4. 100 ab mat sit ups.

CrossFitters

Warm Up: Stationary bike for 5 minutes, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of...
3x muscle ups
5x hang power clean (135#/95#)
7x box jumps (30in/24in)

Core: 30x KB swings (Heaviest KB that you have access to)



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Monday January 14 2013
friends from sydney workout out at mikes gym!
monday: week 15 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 2 pos snatch: work up to 75%x2, 80%x2, 83%x2, 85%x2, 80%x2, 75%x2

2. sn pulls: 100%x3, 95%x3

3. sn deadlifts standing on a 1-2" box: 100%+5kg x 2x2. on 2nd rep take 10 sec to get weight down.

4. sn pp: 5, 5, 5, 5

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM back squat.

Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete 5 rounds of the following...
1x 20m prowler push (4/2x 45# plates)
10x handstand push ups
15x pull ups
20x wall ball (20#/12#)
*Rest 2 minutes between each round; therefore, go all out during the round, and focus on getting the reps unbroken!

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



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Sunday January 13 2013
new buddy!!
sunday:

rest day! you deserve it!!

CrossFitters

REST Day



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Saturday January 12 2013
mikes gym addition
saturday:

1. snatch: work up to a heavy single....3, 2, 1, 1, 1, 1, 1

2. cln and jerk: work up to a heavy single: 2+2, 2+1, 1+1, 1+1, 1+1, 1+1, 1+1

good luck!

CrossFitters

Rest day or Olympic lifting workout



Comments (0)

Friday January 11 2013
love this!!!
friday:

rest day!

CrossFitters

Warm Up: 2 minutes of double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM front squat.

Strength: Front Squat - 10 sets x 3 reps @ 76% 1 RM.

Work Capacity: Complete 2 rounds of the following...
Sprint 800m
Rest 2 minutes
Sprint 400m
Rest 2 minutes
Sprint 100 meters
Rest 2 minutes

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



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Thursday January 10 2013
geezer terry!!! training partner
thursday: junk yard dog, burgener warm up, skill transfer exercises.

1. in the hole back squats: set the bar at rock bottom. take the weight from the bottom and stand up! lower weight in 10 sec...repeat performing 2 reps. do a total of 6-8 sets with the heaviest weight you can use!!

2. front squats: work up to 70%x3x5

3. 100 ab mat sit ups

CrossFitters

Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM push press.

Strength: Push press - 10 sets x 3 reps @ 76% 1 RM.

Work Capacity: 5 rounds- Complete as many rounds as possible in 3 minutes of...
3x Clean + thruster (60kg/40kg)
6x Burpee
9x Sit up

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



Comments (1)

Wednesday January 9 2013
north of yellowstone!!
wednesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 3 pos cln: work up to 70%x3, 75%x3, 80%x3, 83%x3, 75%x3

2. rack jerks behind neck: work up to a heavy single

3. cln pulls: 100%x3x2

4. cln deadlifts: 100%+5kg x 3 x 2

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

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



Comments (0)

Tuesday January 8 2013
malad, idaho....beautiful place
tuesday:
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. front squat: one and 1/4 squats=1 rep. work up to 70% x 3 reps, 75%x3, 80%x3x3

2. back sqt: work up to 70%x3x5

3. chins-25

4. 100 ab mat sit ups.

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 3 reps @ 76% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of..
5x handstand push ups
10x KB swing (32kg/24kg)
Run 200m

Core: 50x toes to bar, 30x KB Romanian deadlift (32kg/24kg)



Comments (0)

Monday January 7 2013
big day at mikes gym
monday: week 14 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 3 pos snatch: work up to 70%x3, 75%x3, 80%x3, 83%x3, 75%x3

2. sn pulls: 100%x3x2

3. sn deadlifts: 100%+5kg x 3 x 2

4. sn pp: 5, 5, 5, 5

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM back squat.

Strength: Back squat - 10 sets x 3 reps @ 76% 1 RM.

Work Capacity: Complete 5 rounds for time of the following..
7x Power snatch (50kg/40kg)
14x pull ups
21x double unders

Core: 3 rounds - 20x GHD medicine ball throw sit ups (12#/8#), 10x Good morning (95#/65#)



Comments (0)

Sunday January 6 2013
who says the split clean is not effective!!
sunday:

Olympic weightlifters and CrossFitters

rest day!!



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Saturday January 5 2013
schmansky shows the old style olympic press!
saturday:

1. snatch: 40%x3, 50%x2, 60%x1, 70%x1, 80%x1, 85%x1, 90%x1 if you make 90% go up until you miss.

2. cln: 40%x3+1, 50%x2+1, 60%x1, 70%x1, 80%x1, 85%x1, 90%x1 if you make 90% go up until you miss.

3. fs: heavy single

CrossFitters

Rest day or follow the Olympic lifting WOD



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Friday January 4 2013
alexyev uses kb to warm the body before attacking the weights
friday:

rest day

CrossFitters (deload week)

Warm Up: 3 rounds - Run 200m, 5x thrusters (45#), 10x air squats, stretch of your choice.

Work Capacity: Complete the following for time...
30x thrusters (95#/65#)
50x pistols, alternating legs
1 mile run

Recovery: 10x 100m sprints on the rower.(Rest 30 seconds between sprints)

Core: 1x max plank hold



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Thursday January 3 2013
joe dube shows the frog style stance!!
start each workout with the junk yard dog warm up and the burgener warm up.

thursday

1. cln and jerk: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.

2. snatch: work up to 75%x1

3. fs: medium single

4. chin ups: 25

5. sit ups: 50 weighted

CrossFitters (Deload week)

Warm Up: Row 500m, then junk yard dog. Next, Burgener warm up (clean grip)+ jerk skill transfer exercises.

Strength: Work up to a 1 RM clean and jerk, then 10 rounds - Every 60 seconds, perform the following...
2x clean + 1 jerk @ 65% 1 RM

Work Capacity: Complete the following for time...
200x ball slams
*Any time you stop/break, stop what you are doing and perform 5x burpees

Recovery: Myofascial release, ice bath, hydrate



Comments (0)

Wednesday January 2 2013
FATERH OF AMERICAN WEIGHTLIFTING
wednesday: since this is a short week we will begin the last 4 wk cycle next monday.

start each workout with the junk yard dog warm up and the burgener warm up.
:
1. snatch: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.

2. cln and jerk: work up to 75%x1

3. fs: heavy single

4. good mornings: light 3 sets x 3-5 reps

5. sit ups: 100 weighted sit ups.

CrossFitters

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



Comments (0)

Tuesday January 1 2013
the master
HAPPY NEW YEAR!!

ONE MORE DAY OFF.

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, Burgener warm up + skill transfer exercises.

Strength: Work up to a 1 RM snatch, then 10 rounds - Every 60 seconds, perform the following...
2x snatch @ 65% 1 RM

Work Capacity: Complete the following for time...
Row 500m
50x KB swings (24kg/16kg)
50x sledge hammer strikes
Row 400m
40x KB swings
40x sledge hammer strikes
Row 300m
30x KB swings (24kg/16kg)
30x sledge hammer strikes
Row 200m
20x KB swings (24kg/16kg)
20x sledge hammer strikes
Row 100m
10x KB swings (24kg/16kg)
10x sledge hammer strikes

Recovery: Myofascial release, enjoy your New years day!



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