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WOD Archive - October 2013

Thursday October 31 2013
dread locks!!!
thursday:


1. back squat: 80%x3x10 sets
2. front squat: 80%x3x4 sets.

work on mobility!!

CrossFitters

Strength:
1) Deadlift: 60%x5, 65%x5, 70%x5

Work Capacity:
Complete as many rounds as possible in 7 minutes of:
7x overhead walking lunge, right/left (135#/95#)
7x Box jump (30in/24in)

Core:
3 rounds, not timed - Max rep knees to elbow, 10x good morning (95#/65#)



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Wednesday October 30 2013
i love this pix!!
wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



1. 3 pos cleans: work up to 70%x1+1+1 rep at each position x 5 sets.

2. rack jerks bnk: 3, 2, 1, 1, 1

3. clean pulls: work up to 85%x3, 90%x3x2

4. good mornings: 3 x 5

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
1) Complete 6 rounds of:
Row 90 seconds
Rest 3 minutes
*each 90 second round is for max meters.

Strength:
1) Snatch: (70%x3 reps, 80%x 2 reps, 90%x1 rep) x 3 rounds

Work Capacity:
1) Complete the following for time:
50x double unders
50x KB swing (32kg/24kg)
50x pistols, alternating
50x toes to bar



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Tuesday October 29 2013
nuremberg rocks!!
tuesday:

1. front squat: 80%x3x10 sets
2. back squat: 80%x3x4 sets.

CrossFitters

Strength:
1) Push press: 60%x5, 65%x5, 70%x5

Work Capacity:
1) Complete 21-15-9-15-21 reps of:
Power clean (135#/95#)
Burpees

Core:
3 rounds - 20x GHD sit ups, 60 second handstand hold



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Monday October 28 2013
coach me uncle beau
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

wk 5 of cycle.

1. 3 pos snatch: work up to 70%x1+1+1 rep at each position x 5 sets.

2. snatch push press: 5,5,5,5,5

3. snatch pulls: work up to 85%x3, 90%x3x2

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
2x 800m sprints
*Rest 3 minutes between sprints
3x 400m sprint
*Rest 2 minutes between sprints
4x 200m sprint
*Rest 1 minute between sprints

Strength:
1) Back squat: 60%x5, 65%x5, 70%x5

Work Capacity:
1) Complete 5 rounds for time of:
Run 200m
10x overhead squat (135#/95#)
Run 200m
10x weighted dips




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Sunday October 27 2013
i love montana!!!
sunday:

rest day!!    awesome work this cycle.  the first phase is now complete. 

CrossFitters

Rest day



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Saturday October 26 2013
pete kelly....great lifter!!
saturday:

1. snatch: max for day

2. cln and jerk: max for day

go get em!!!  choose warm ups just like a meet!!

CrossFitters

Olympic lifting WOD or rest day



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Friday October 25 2013
my soul mate!!!
friday:

rest day!!  good work this week!!

CrossFitters

Conditioning:
8 rounds:
30m prowler pushes (AHAP)
90 seconds rest

Strength:
Bench press: 75%x5, 85%x3, 95%x1+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete as many rounds as possible in 12 minutes of:
21x wallball (20#/14#)
15x toes to bar
9x burpees



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Thursday October 24 2013
a bit of weather in montana
thursday:

1. front squat: 3, 2, 1, 1, 1, 1, 1

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

3. clean halting deadlifts: work up to 85%x3x3

4. sit ups x 100

5. chins: 50 total

CrossFitters

Strength:
Deadlift: 75%x5, 85%x3, 95%x1+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete 3 rounds for time of:
Row 500m
20x pistols, alternating

Core:
3 rounds - 90 second farmers carry (70#/50#), 90 seconds rest



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Wednesday October 23 2013
outback inn in mo. great place!
wednesday:  same warm up as mon and tu

1. back squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 85%x1x5

3. snatch halting deadlifts:  lift bar to mid thigh and pause for 2 reps on 3rd and final rep explode to the finish position.  4 sets x 3 work up to 80%x3x2, 85%x3x2

4. front squat: 1, 1, 1, 1

CrossFitters

Conditioning:
1) Warm Up, then 1 mile run timed trial

Strength:
1) Clean and jerk - Work up to 90% for 1 single every 60 seconds for 5 rounds.

Work Capacity:
1) 20 rounds - EMOM perform:
-Odd minute: 5x front squat (50# 1 RM)
-Even minute: 10x toes to bar




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Tuesday October 22 2013
the duke!!! how true it is!!
tuesday:  same warm up as monday.

1. front squat: 3, 2, 1, 1, 1, 1, 1

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

3. clean pulls: work up to 95%x3x3

4. good mornings: 4 x 4 keep back at 45 degree angle on all lifts.

CrossFitters

Strength:
Push press: 75%x5, 85%x3, 95%x1+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete the following for time:
Row 500m
30x handstand push ups
Row 500m
30x ring dips

Core:
3 rounds - 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#)



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Monday October 21 2013
a great split lifter back in the day!!
monday:  junk yard dog+burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.  do this warm up every workout this week.  this is week 4 of this 12 week cycle.

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 80%x1x5

3. snatch pulls: 90%x3, 95%x3x2

4. back squat: 1, 1, 1, 1

CrossFitters

Conditioning:
10 rounds:
30 second max distance ski erg or row
30 seconds rest
30 second max calorie air-dyne
30 seconds rest

Strength:
Back Squat: 75%x5, 85%x3, 95%x1+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
1) Complete 50-40-30-20-10 reps of:
Double unders
Pull ups



Comments (0)

Sunday October 20 2013
indian ocean in perth, au
sunday:

rest day!! you deserve it!!

CrossFitters

Rest day



Comments (0)

Saturday October 19 2013
knees over ankles = vertical torso!
saturday!

1. snatch: work up to a heavy snatch, then 90% of that snatch x 1, 85%x1, 80%x1

2. cln and jerk: same as above.

3.one and 1/4 front squat:  not too heavy but for drive out of the bottom.  no more than 6 reps total.

CrossFitters

Olympic lifting WOD or rest day



Comments (0)

Friday October 18 2013
sunset at the beach!!
friday:

rest day!!

CrossFitters

Conditioning:
6 rounds:
50m sandbag hill sprint (40#/20#)
Rest is walk back down the hill

Strength:
Bench press: 70%x3, 80%x3, 90%x3+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
20 rounds - EMOM, perform:
3x snatch (50% 1 RM)
3x handstand push ups



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Thursday October 17 2013
this is legit mobility!!
thursday:

1. back squat: 78%x3x10

2. front squat: 78%x3x3

CrossFitters

Strength:
Deadlift: 70%x3, 80%x3, 90%x3+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete 7 rounds for time of:
7x Power clean (135#/95#)
7x ring dips
7x ring rows
7x toes to bar

Core:
1x max plank hold



Comments (0)

Wednesday October 16 2013
keep bar close!




wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



1. barski cleans: work up to 65%x3 x 5 sets.

2. rack jerks bnk: 3, 2, 1, 1, 1

3. clean pulls off blocks: work up to 90%x3x3

4. good mornings:  3 x 5, make the last rep explosive!!

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
4x 800m sprints (rest 3 minutes between sprints)

Strength:
Snatch balance: Work up to a 1 RM in 7 minutes or less. Then back it down to 90% and perform 5 singles.

Work Capacity:
Complete the following for time:
100x double unders
3 rounds: 20x burpees, 20x pull ups
100x double unders



Comments (0)

Tuesday October 15 2013
at pan am championships!!
tuesday:

1. front squat: 78%x3x10 sets
2. back squat: 78%x3x4 sets.

CrossFitters

Strength:
Push press: 70%x3, 80%x3, 90%x3+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete 10 rounds for time of:
3x deadlift (75% 1 RM)
2x 50m sprints
60 seconds rest

Core:
Max rep toes to bar
30x good mornings (medium weight and break into sets as needed)



Comments (0)

Monday October 14 2013
pull your body down and around bar!!
week 3 of this cycle.   we add the barski snatch, named after great lifter bob bernardski of the 60's and 70's.  these are from mid thigh without straps and not putting bar down.  goal here is to FINISH strong while pulling your body down and around bar!!


1. barski snatch: work up to 65%x3 x 5 sets.

2. snatch push press: 5, 5, 4, 3, 2

3. snatch pulls while standing on 2" block: work up to  90%x3x3

4. glute ham back extensions 3 x 5, use weight here.

5. 100 sit ups

6. 50 chins


CrossFitters

Conditioning:
10 rounds:
Sprint 100m
90 seconds rest

Strength:
Back Squat: 70%x3, 80%x3, 90%x3+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete the following for time:
100x thrusters (75#/55#)
*At the top of every minute, stop what you are doing and perform 5x sumo deadlift high pull (75#/55#).



Comments (0)

Sunday October 13 2013
perth australia
sunday:

day of rest!!!

CrossFitters

Rest day



Comments (0)

Saturday October 12 2013
hmmmmm!!!! i remember this one!!
saturday!

1. snatch: work up to a heavy snatch, then 90% of that snatch x 1, 85%x1, 80%x1

2. cln and jerk: same as above.

3. in the hole front squat:  not too heavy but for drive out of the bottom.  no more than 4 reps total.

CrossFitters

Olympic lifting WOD or rest day



Comments (0)

Friday October 11 2013
great place!!
friday:

rest day!

CrossFitters

Strength:
1) Press: 65%x5, 75%x5, 85%x5+
2) 10 rounds-
5x push press (60% 1 RM)
1x rope climb

Work Capacity:
1) Death by power clean:
Start a clock and perform 1 power clean at 75% of your 1RM

At the beginning of the second minute perform 2 power cleans. Continue to add one rep per minute until you cannot finish the set within 60 seconds.



Comments (0)

Thursday October 10 2013
woologong, australia!! legit!


thursday: same warm up as monday

1. back squat: 10 sets of 3 at 75%

2. front squat: 4 sets of 3 at 75%

CrossFitters

Conditioning:
8x 200m sprints (Rest 2 minutes between sprints)

Strength:
1) Deadlift: 65%x5, 75%x5, 85%x5+

Work Capacity;
1) 20 rounds - EMOM perform:
-odd minute: 3x hang power clean (80% 1 RM clean)
-even minute: 10x toes to bar



Comments (0)

Wednesday October 9 2013
keeping it close!!

wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



1. 2 pos cleans: work up to 70%x1+1 rep at each position x 5 sets.

2. rack jerks bnk: 3, 2, 1, 1, 1

3. clean pulls: work up to  85%x3, 90%x3x3

4. good mornings:  3 x 5

5. 100 sit ups

6. 50 chins

CrossFitters

Strength:
1) Snatch - Work up to a max for the day. Then back it down 10kg and perform 1 reps every 60 seconds for 10 minutes.

Work Capacity:
Complete 6 rounds for time of:
Run 400m
8x muscle ups

Core:
3 rounds, not timed: Max rep toes to bar, 60 second handstand hold, 20x russian twist



Comments (0)

Tuesday October 8 2013
start position!!
tuesday: same warm up as monday

1. front squat: 10 sets of 3 at 75%

2. back squat: 4 sets of 3 at 75%

CrossFitters

Conditioning:
1) 10 rounds - Row 350m AFAP, 2 minutes rest

Strength:
1) Bench Press: 65%x5, 75%x5, 85%x5+

Work Capacity:
1) 10 rounds - Every minute on the minute perform:
-5x Overhead squat (155#/115#)
-5x box jump (36in/30in)

*Rest 5 minutes, then:

2) 200m front rack walking lunge for time (135#/95#)



Comments (0)

Monday October 7 2013
arm pits!!
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

new cycle:

1. 2 pos snatch: work up to 70%x1+1rep at each position x 5 sets. hang+floor = 2 reps.

2. snatch push press: 5, 5, 4, 4, 3

3. snatch pulls: work up to 85%x3, 90%x3x3

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins


CrossFitters

Strength:
Back Squat: 65%x5, 75%x5, 85%x5+

Work Capacity:
Complete the following for time:
Row 1,000m
50x box jumps (24in/20in)
40x toes to bar
30x power clean (135#/95#)



Comments (0)

Sunday October 6 2013
geezers working hard!!
sunday!!

   rest day!!

CrossFitters

Rest day



Comments (0)

Saturday October 5 2013
mark those feet for the jerk!! get it correct and you will jerk the world!!
saturday:

1. snatch: work up to a heavy single

2. cj: work up to a heavy single.

3. fs: heavy single in no more than 4 reps.

CrossFitters

Olympic lifting WOD or rest day



Comments (0)

Friday October 4 2013
geezers rule!!
friday: 

rest day!!

CrossFitters

Conditioning:
10x hill sprints (sprint should last 45-60 seconds)
*Rest is walk back down the hill

Strength:
1) Pause back squat - Work up to a heavy triple and perform 5 sets at that weight.
2) Overhead squat - Work up to a 3 RM.

Work Capacity:
1) EMOM, for 20 minutes perform:
-Odd minute: 4x power clean (50% 1 RM)
-Even minute: 12x wallball (30#/20#)

*Rest 5 minutes, then:

2) EMOM, for 10 minutes perform:
-1x 25m prowler push (medium weight)
-10x pull ups




Comments (0)

Thursday October 3 2013
durso and burgener!!
thursday: same warm up as monday

1. back squat: 10 sets of 3 at 70%

2. front squat: 4 sets of 3 at 70%


CrossFitters

Strength:
1) Front squat - Establish a new 1 RM
2) 2x halting clean deadlift + 1x clean pull: 2+1x 5 sets. Increase the weight each round
3) Behind the neck push press: 5 sets x 3 reps. Increase the weight each round.

Work Capacity:
1) Complete 5 rounds of:
-10x deadlift (225#/155#)
-100m sprint
-60 seconds rest

*Rest 5 minutes, then:

2) Complete 5 rounds of:
-Row 150m AFAP
-Max rep ring dips

Core: Max rep toes to bar, 50x back extensions, Max rep knees to elbow



Comments (0)

Wednesday October 2 2013
fr lange!! my coach!!
wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



1. 3 pos cleans: work up to 60%x1+1+1 rep at each position x 5 sets.

2. rack jerks bnk: 3, 2, 1, 1, 1

3. clean pulls: work up to 80%x3,, 85%x3, 90%x3

4. good mornings:  3 x 5

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
1) Complete 50-40-30-20-10 calories for time on:
Row
AirDyne

*Rest 3 hours before starting next session.

Strength:
1) Clean and jerk - Establish a new 1 RM

Work Capacity:
1) Complete as many reps as possible in 10 minutes of:
-150x wallball
-Max rep squat snatch (175#/125#)
*Must perform 150 wallballs before moving on to the snatches. Your score is # of snatches performed.



Comments (0)

Tuesday October 1 2013
great finish
tuesday: same warm up as monday

1. front squat: 10 sets of 3 at 70%

2. back squat: 4 sets of 3 at 70%

CrossFitters

Strength:
1) Front squat - Work up to a heavy single
2) 1x halting snatch deadlift + 1x snatch: Work up to a max for the day and perform 3 sets at that weight.

Work Capacity: "Helen". Complete 3 rounds for time of:
-Run 400m
-21x KB swings (53#/35#)
-12x pull ups

Core: 3 rounds, not timed:
-15x strict toes to bar
-5x RDL (Heavy and increase the weight each round)
-60 second handstand hold or 20m handstand walk



Comments (0)