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WOD Archive - May 2013

Friday May 31 2013
working position
friday

take a day off

CrossFitters (Active recovery day)

AM: Run 4 miles at moderate/fast pace.

PM:
1) Complete 5 rounds of the following:
Run 400m
15x burpees
20x air squats
25x sit ups

2) 200m Walking lunge

3) 5 rounds - Sprint 100m, 100m recovery walk



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Thursday May 30 2013
almost a year or 2 ago....she has made some big improvement i would say!
thursday

junk yard dog+burgener warm up+ skill transfer exercises.


1. cln and jerk: 75%x1+1x2, 80%x1x2, 85%x1+1x2
2. clean pulls: 100%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25

CrossFitters

Warm Up: Myofascial release, range of motion drills and mobility work. Next, run 1 mile at an easy pace to get the blood flowing.

Strength:
1) Front squat - Work up to a heavy single...should be around 90% of your 1 RM.
2) Snatch - Work up to a max for the day and if you feel good then trying to hit a PR, if not then keep it at 90% and perform 5 singles.
3) Clean and jerk - Work up to a max for the day, then back it down to 80% and perform 2x cleans + 1x jerk x 2 sets.

Core: 3 rounds - 3x Halting snatch grip deadlifts with a 3 second pause right above the knees (105%, 115%, 125% of your 1 RM snatch), 20x WTD sit ups, 10x strict pull ups.

Conditioning: Run 3-4 miles at moderate pace



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Wednesday May 29 2013
captain durso at nd and 100 lbs lighter!!
junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 81%

2. back squat: 3 sets x 3 reps at 80%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release, range of motion drills and mobility work. Next, 10 minute conditioning test. Choose either air dyne, row or run and see how many calories you can get in 10 minutes.

Strength:
1) Work up to a 1 RM power snatch
2) 10 rounds: EMOM complete 2x power snatch + 2x burpees at 70% 1 RM power snatch.

Work Capacity: Complete the following for time:
100x double unders
75x box jumps (24in/20in)
50x toes to bar
25x pistols, alternating

Core: 3 rounds - 60 second plank, 10x WTD back extensions



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Tuesday May 28 2013
THIS IS WHAT I AM TALKING ABOUT
tuesday: junk yard dog+burgener warm up + skill transfer snatch.


1.pwr sn+snatch: work up to (70%x1+1, 75%x1+1, 80%x1+1)3 wave training

2.snatch deadlifts : work on positioning to mid thigh...105%x2x2, 110%x2 (use same lift-off as when you are snatching!

3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can

4.chins: 25 total

5. 100 sit ups

CrossFitters

Warm Up: Myofascial release and range of motion drills.

Strength:
1) Work up to a 90% 1 Rm front squat.
2) Power clean + clean+ jerk = work up to a 1 RM and perform 5 singles
3) Work up to a 2 RM back squat

Work Capacity:
Complete 4 rounds for time:
Run 200m
15x burpees
Run 200m
30x sit ups



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Monday May 27 2013
NATALIE FOR THE USA!!!
MEMORIAL DAY!!! TAKE THE DAY OFF AND: R E M E M B E R!!!!

CrossFitters

"Murph". Complete the following for time:
Run 1 mile
100x pull ups
200x push ups
300x air squats
Run 1 mile



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Sunday May 26 2013
natalie has the hops!!
sunday:

rest day

CrossFitters

Warm Up: Mysofascial release, and range of motion drills and mobility work.

Strength:
1) Work up to a 1 RM snatch in 15 minutes or less

Work Capacity: Complete the following for time:
10x ring muscle ups
20x back squat (225#)
30x handstand push ups
40x calories on the rower

Core: 100x sit ups, 30x reverse hypers (AHAP)



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Saturday May 25 2013
olympic lifters have the hops!
saturday:

1. front squat: work to a heavy single in no more than 10 reps

2. snatch: work up to a heavy single, then flush it out with 80% of that single x 1 x 2

rest 10 min

3. cln and jerk: work up to a heavy single, then flush it out with 80% of that single x 1 x 2

rest 10 min

4. back squat: heavy single in no more than 5 reps.

CrossFitters

Rest Day



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Friday May 24 2013
unleash the beast!!! nicole is a keeper as are all the invictus team!!
friday:

rest day

CrossFitters

Active recovery day. I ran 4 miles at a moderate pace, but you can do any sport or active that you like. Go for a hike, surf, run, swim, etc.



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Thursday May 23 2013
lauren from xfit invictus rocks it during team workout!!
thursday:

1. back squat: 78%x3x10
2. fs: 70%x3x3
3. 100 sit ups
4. 25 chin ups.

CrossFitters

Warm Up: Myofascial release, range of motion drills and mobility work. Next, 10 minute conditioning test. Choose either air dyne, row or run and see how many calories you can get in 10 minutes.

Strength:
1) Snatch - Work up to a max for the day
2) Clean and jerk - Work up to a max for the day. Then back it down 10 kg and perform 3 singles.
3) Front squat - Work up to 100% of your 1 RM clean and perform 2x5 sets.
4) Good morning - 5x3 sets. Start at a medium weight and go up each set

Core: 3 rounds - 20x WTD sit ups (45#), 20x seated russian twist (25#/15#), 5x strict handstand push ups.

Conditioning: 8x30m prowler pushes (180# for men, 90# for women). Rest 60-90 seconds between pushes.



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Wednesday May 22 2013
cody man competes at the crossfit regionals in so calif.
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.


1. pwr clean+cln and jerk: 70%x1+1+1x2, 75%x1+1+1x2, 80%x1+1+1x2
2. clean pulls: 95%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25

CrossFitters

Warm Up: Air dyne or row for 10 minutes, then mobility work.

Strength:
1) Back squat: Work up to a heavy single.
2) Snatch: 90%x1x5 sets
3) Snatch push press + snatch balance: 3+1x 5 sets. Start off at around 60% of your 1 RM snatch and increase the weight each round. When you fail at snatch push press, then continue to a 1 RM snatch balance.

Work Capacity: Complete as many rounds as possible in 12 minutes of:
20x rope slams
15x ball slams (25#/15#)
10x box jumps (30in/24in)
5x pull ups

*Rest 10 minutes, then

15 rounds: 30 second max air dyne, 30 seconds rest (If you do not have an air dyne, then row or sprint)



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Tuesday May 21 2013
cody b!!
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 78%

2. back squat: 3 sets x 3 reps at 80%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release, range of motion drills and mobility work. Then, junk yard dog + Burgener warm up (clean) + skill transfer exercises (jerk).

Strength:
1) Squat clean + front squat + jerk: Work up to 95-100% and perform 2 singles.
2) Clean halting deadlifts: 3 reps x 3 sets - Increase the weight each round. First set should be around 100% of your 1 RM Clean.

Work Capacity: Complete 7 rounds for time of:
10x barbell thrusters (95#/65#)
10x push ups
10x toes to bar
250m row



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Monday May 20 2013
great lifters address the bar the same every time!
monday: junk yard dog+burgener warm up + skill transfer snatch.


1.snatch: work up to (70%x1, 75%x1, 80%x1)3 wave training

2.snatch deadlifts : work on positioning to mid thigh...105%x2x2, 110%x2 (use same lift-off as when you are snatching!

3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can

4.chins: 25 total

5. 100 sit ups

CrossFitters

Warm Up: Work up to a 1 RM front squat

Strength:
1) Snatch - 90%x1x5 sets, then back it down to 70% and perform a double EMOM for 10 minutes.
2) Deadlift - Work up to a 5 RM

Work Capacity: "Brehm".Complete the following for time...
10x rope climbs (15ft)
20x back squat (225#/155#)
30x handstand push ups
40 calorie row

Core: 50x GHD sit ups



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Sunday May 19 2013
the master!!
sunday:

Olympic lifters and CrossFitters

rest day!!



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Saturday May 18 2013
rusty....a new bff in montana!
saturday:

1. front squat: work to a heavy single in no more than 10 reps

2. snatch: work up to a heavy single, then flush it out with 80% of that single x 1 x 2

rest 10 min

3. cln and jerk: work up to a heavy single, then flush it out with 80% of that single x 1 x 2

rest 10 min

4. back squat: heavy single in no more than 5 reps.

CrossFitters

Rest day



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Friday May 17 2013
on the way to montana
friday:

rest day

CrossFitters

Warm Up: 25 minute run at moderate pace.

Strength:
1) Work up to a max for the day back squat
2) Clean - Work up to 80% for 3 singles
3) 10 rounds - Every 60 seconds perform 1x power clean + 1x squat clean @ 70% 1 RM clean.

Work Capacity: Complete as many rounds as possible in 12 minutes of:
25m prowler push (135#)
10x KB swing (24kg/20kg)
10x push ups

Core: 1x max plank hold



Comments (0)

Thursday May 16 2013
in montana!! the norm!
thursday: junk yard dog+burgener warm up + skill transfer exercises.

1. pause back squat: 10 sets x 3 reps at 73%

2. in the hole front squat: 5 sets x 3 reps at 73%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: 30 minute trail run. If you have a mountain that you can run up...use it. This is to get the body loose for the upcoming session, so if you have the luxury...run, eat breakfast, then do the following...

Strength:
1) Snatch - Work up to a max for the day. Then flush out with 75%x2x2 sets.
2) Clean and jerk - Work up to a max for the day.
3) Power snatch - Work up to 80-85% of your snatch and perform 5 singles
4) Pause back squat - Work up to a max for the day in 8 sets or less.
5) Rack jerk behind the neck - Work up to a max for the day...no more than 10 reps.
6) Halting clean deadlifts with a 3 second pause above the knees - 90%x3 reps, 100%x3 reps, 110%x3 reps.

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



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Wednesday May 15 2013
jerk block with wheels by mike karchut
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.


1. clean and jerk: 80%x1x5
2. clean pulls: 90%x3x2
3. good mornings: 3 x 8 you choose the weight.
4. toes to the bar x 25

CrossFitters (easy day...big Oly day tomorrow)

Warm Up: Work up to a 1 RM front squat

Strength: Power clean + push jerk - 80%x2+1 x 3 sets.

Work Capacity: Complete 15 rounds of the following:
30 second max distance row (Shooting for 150m+ each 30 second sprint)
30 seconds rest

Core: 50x GHD sit ups



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Tuesday May 14 2013
training at altitude!
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1.in the hole front squat: 10 sets x 2 reps at 73%

2. back squat: 3 sets x 3 reps at 75%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release, then range of motion drills and mobility work.

Strength:
1) Back squat - Work up to a 5 RM in 5 sets or less
2) Muscle snatch - Work up to a max for the day
3) Power snatch - Work up to a max double for the day and perform 3 sets at that weight.

Work Capacity: Complete 5 rounds for time of:
20x wallball (20#/14#)
2x rope climb (15ft)
200m run



Comments (0)

Monday May 13 2013
good position!
monday: junk yard dog+burgener warm up + skill transfer snatch.


1.snatch: work up to 80%x1x5

2.snatch pulls: work on positioning to mid thigh...90%x2x2, 95%x2

3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can

4.kb swings or db swings: 3 x 15

5.chins: 25 total

6. 100 sit ups

CrossFitters

Warm Up: Myofascial release, then ROM drills and mobility work. Next, row 1,000m while increasing the intensity of your row each minute.

Strength: Clean + Front squat + jerk - Work up to a heavy single and perform 3 reps at that weight.

Work Capacity: "CrossFit regionals event #5" Complete 21-15-9 reps of:
Deadlift (315#/205#)
Box jump (30in/24in)

Core: 3 rounds - 20x GHD sit us, 5x strict pull up with negative, foam roll lower back



Comments (0)

Sunday May 12 2013
now a momma!!
sunday:

rest day

CrossFitters

Warm Up: Myofascial release, then ROM drills and mobility work. Next, work up to a 1 RM muscle snatch.

Strength: Work up to a 1 RM snatch for the day, then back it down to 90% and perform 5 singles.

Work Capacity: Complete 5 rounds of the following:
5x power snatch (135#/95#)
10x box jumps (30in/24in)
100m sprint
Rest is walk back to the barbell

Core: 3 rounds - 10x strict toes to bar, 20x push ups.



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Saturday May 11 2013
bar paths
saturday:

1. front squat: 3, 2, 1, 1, 1, 1, 1 to a heavy not max single.

2. snatch: heavy single

3. clean and jerk: heavy single.

4. 100 sit ups.

CrossFitters

Warm Up: Myofascial release, then range of motion drills and mobility work. Next, spend 10 minutes on an air-dyne or rower, increasing your intensity output each minute.

Strength: Deadlift - Work up to a 5 RM. Then 10 rounds, EMOM perform 2x deadlift (70%) + 1x max height box jump.

Work Capacity: Complete the following for time:
Run 800m
10-9-8-7-6-5-4-3-2-1 reps of: DB thruster (50#/30#), burpees, sit ups x 2.
Run 800m




Comments (0)

Friday May 10 2013
friday:

rest day

CrossFitters

Perform a 45 minute trail or if you need a rest day...take it!



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Thursday May 9 2013
big jerk!!
thursday: junk yard dog+burgener warm up + skill transfer exercises.

1. back squat: 10 sets x 3 reps at 70%

2. in the hole front squat: 5 sets x 3 reps at 70%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release, then range of motion drills and mobility work. Next, 10 minutes on the air dyne or rower. During the 10 minute warm up, EMOM sprint 10 seconds all out.

Strength:
1) Snatch - Work up to 90%-95% for 3 singles
2) Clean & Jerk - Work up to a max for the day
3) Rack jerk - Work up to a max for the day x 3 reps
4) Snatch - Work up to a max for the day.
5) Back squat - Work up to a 3 RM. Once you have found it, then perform 2-3 heavy singles.

Core: 3 rounds - 15x WTD sit ups (45#/25#), 5x RDL (225#/155#)



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Wednesday May 8 2013
personal bests from a long time ago!
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.


1. clean and jerk: warm up to 75%x1+1, (80%x1+1, 83%x1+1, 87%x1+1)3
2. clean deadliest: 90%x3, 95%x2, 100%x2
3. good mornings: 3 x 8 you choose the weight.
4. toes to the bar x 25

CrossFitters

Warm Up: Myofascial release, then range of motion drills and mobility work. Next, perform a 25 minute trail run at a moderate pace.

Strength:
1) Front squat - Work up to a 2 RM for the day
2) Power snatch - Work up to a max for the day and perform 3 singles at that weight.
3) Snatch pulls - 110%x2, 120%x2, 125%x2
3) Power clean + push jerk - Work up to a max for the day.

Work Capacity: Complete as many rounds as possible in 15 minutes of:
Row 250m
10x push ups
Run 200m

Core - 30x WTD sit ups (45#/25#)



Comments (2)

Tuesday May 7 2013
great jerk!
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1.pause front squat: 10 sets x 3 reps at 70%

2. back squat: 5 sets x 3 reps at 70%

3. abs: your choice 100 reps!


Warm Up: Myofascial release, then range of motion drills and mobility work. Next, work up to a 1 RM back squat.

Strength:
1) Muscle snatch - Work up to a 1 RM for the day.
2) Snatch - Work up to a 2 RM for the day.

Work Capacity: Complete the following for time:
Run 800m
21-15-9 reps of: Pull ups, ball slams (25#/15#)
Run 800m

Core: 1x max plank hold
*If under 4 minutes, perform a second max plank hold.



Comments (0)

Monday May 6 2013
bar path
monday: junk yard dog+burgener warm up + skill transfer snatch.


1.snatch+drop snatch: work up to 73%x1+1, 78%x1+1, 82%x1+1, 85%x1+1x2

2.snatch deadlifts while standing on a 1 to 2" block: 100%x3x2

3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can

4.kb swings or db swings: 3 x 15

5.chins: 25 total

6. 100 sit ups

CrossFitters: Myofascial release, then range of motion drills and mobility exercises. Next, 20 rounds on the air-dyne or row of: 20 seconds max effort, 40 seconds rest.

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

Work Capacity: Complete the following for time:
10x ring dips
30 second max effort row
9x ring dips
30 second max effort row
8x ring dips
30 second max effort row
*Continue this latter until you finish with 1x ring dips and 30 second max effort row

Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (AHAP)



Comments (1)

Sunday May 5 2013
beautiful again!!!
sunday:

Olympic lifters and CrossFitters

rest day



Comments (0)

Saturday May 4 2013
lift off!!!
saturday:

Olympic lifters and CrossFitters

1. front squat: heavy single

2. snatch: heavy single

3. cj: heavy single



Comments (0)

Friday May 3 2013
beautiful!!
friday:

rest day!

CrossFitters

Warm Up: Myofascial release. Then range of motion drills and mobility work. Next, 10 minute conditioning test. Your choice of air-dyne, row or run, but pick one and go hard for 10 minutes.

Strength: Snatch balance - Work up to a 1 RM.
*Rest 5 minutes, then...
Snatch - Warm up, then 10 rounds, EMOM, 2x snatch @ 70% 1 RM.

Work Capacity: Complete the following for time...
100x double unders
5x muscle ups
75x double unders
4x muscle ups
50x double unders
3x muscle ups
25x double unders
2x muscle ups

Core: 100m backwards sled pull (AHAP)



Comments (0)

Thursday May 2 2013
the babe
thursday: junk yard dog+burgener warm up + skill transfer exercises.

1. back squat: 10 sets x 3 reps at 65%

2. in the hole front squat: 5 sets x 3 reps at 65%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release. Then range of motion drills and mobility work. Next, row 1,000m and sprint the last 250m.

Strength: Front squat - 10 sets x 2 reps @ 100% of your 1RM clean.

Work Capacity: Complete the following for time...
100x double unders
30x bench press (body weight)
100x double unders
20x ring dips
100x double unders
10x handstand push ups

Core: 3 rounds - 15x WTD sit ups (45#/25#), 5x snatch grip romanian deadlifts (135#/95#)



Comments (0)

Wednesday May 1 2013
awesome box!
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.


1. 2 pos clean and jerk: warm up to 70%x2+1, (75%x2+1, 80%x2+1, 85%x2+1)3
2. clean pull standing on a 1" box: 90%x3, 95%x2x2
3. push press: 5 x5, 4, 3, 2, 1 med weight on last set.
4. glute ham hypers: 3 x 10
5. evil wheel: 3 x 10

CrossFitters

Warm Up: Myofascial release. Then range of motion drills and mobility exercises. Next, 10 rounds of the following:
30 second max effort air-dyne
30 seconds rest
*Increase the intensity each round

Strength: Power snatch - Work up to a 1 RM for the day
Rest 10 minutes
Clean and jerk - Work up to a 1 RM for the day
Rest 10 minutes
Back squat - Work up to a 5 RM for the day

Work Capacity: "Klepto". Complete 4 rounds for time of:
27x box jumps (24in/20in)
20x burpees
11x squat cleans (145#/100#)

Core: 3 rounds - 12x reverse hypers (heavy)



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