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WOD Archive - September 2013

Monday September 30 2013
my lifting coach at notre dame
monday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.

new cycle:

1. 3 pos snatch: work up to 60%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 80%x3,, 85%x3, 90%x3

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
1) 6x 50m sandbag hill sprints
*Rest as needed between sprints.

Strength:
1) Back squat - Work up to a new 1 RM.

Work Capacity:
Complete 5-4-3-2-1 reps of:
-Squat clean and jerk (225#/155#)
-Muscle up



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Sunday September 29 2013
montana!!
sunday:

Olympic lifters and CrossFitters

rest day!!



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Saturday September 28 2013
montana!!
saturday:

junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. snatch: max for day!

2. cln and jerk: max for day!

3. back squat: heavy single.

CrossFitters

Olympic lifting WOD or rest day



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Friday September 27 2013
beautiful!!
friday:

rest day

CrossFitters

Conditioning (optional):
1x 800m sprint
2x 400m sprint
1x 200m sprint
*Full recovery between sprints.

Strength:
1) 1x snatch + 1x hang snatch - Work up to a max for the day.
2) Complete 5 rounds of:
-2x snatch (85-90%)
-20m sled pull (heavy)

Work Capacity:
1) 20 minutes, EMOM perform:
-Odd minute: 10x push press (50kg/40kg)
-Even minute: 10x chest to bar pull ups

2) Complete as many rounds as possible in 12 minutes of:
10x toes to bar
10x box jumps (24in/20in)
10x KB swings (32kg/24kg)



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Thursday September 26 2013
BOX JUMPS==LEGIT!
THURSDAY:

junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

work speed and technique:

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

2. snatch: 80%x1x5

3. clean and jerk: 80%x1x5

4. box jumps: 15 reps.

5. 100 sit ups.

CrossFitters

Strength:
1) 1x clean pull + 1x clean + 1x jerk: Work up to a max for the day.
2) 20 rounds - EMOM perform,
-Odd minute: 10x thrusters (95#/65#)
-Even minute: 10x chest to bar pull up

Work Capacity:
1) Complete 5 rounds of:
-Max rep muscle up
-Row 500m
*Rest 3 minutes between each round.

Core:
1) 3 rounds, not timed: 8x RDL (heavy), 20x WTD sit ups (45#/25#), 10x pistols, alternating, 60 second handstand hold.



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Wednesday September 25 2013
ankle, knee, hip mobility
wednesday:


junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. snatch balance without dip: 3, 2, 1

2. balance with a dip: 1, 1, 1,

3. pwr snatch: 70%x3, 75%x3, 80%x3, 85%x2x2 (of best power snatch)
.
4. pwr clean+ jerk: 2+1, 1+2 1+1, 1+1, 1+1. YOU SELECT THE WEIGHTS.

3. good mornings: 4 sets x 4 reps...last rep explosive.

4. glute ham sit ups x 50.

CrossFitters

Conditioning:
10x 100m hill sprints (Rest is walk back down the hill)

Strength:
1) Front squat: 90% x 10 sets x 2 reps
*If you fail, then back down the weight 5-10kg

Work Capacity:
1) 10 rounds - EMOM, perform:
5x deadlift (65% 1 RM)
2x box jumps (40in/36in or max height...this should be high/out of your comfort zone)

*Rest 5 minutes, then:

2) Tabata DB thrusters (30#/20#)
*Rest is in the rack position!





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Tuesday September 24 2013
speed of the elbows!
tuesday:

1. back squat: 3, 2, 1, 1, 1, 1, 1 (start at the bottom, in a rack, stand!!)

2. clean and jerks: work up to (75%x1+1, 80%x1+1, 85%x1+1)3

3. clean pulls standing on a 2" plate. work up to 100% + 5 kg of best clean x 3 x 2

4. weighted sit ups x 10 x 3 sets

CrossFitters

Strength:
1) 1x snatch pull + 1x snatch: Work up to a for the day. Then back it down to 90% and perform 1x snatch for 5 sets.
2) 20 rounds - EMOM perform,
-Odd minute: 4-6x handstand push up
-Even minute: 4-6x bar muscle up
*Start with 8 reps and if you start of fail or get more than 20 seconds rest, start decreasing the reps

Work Capacity:
1) Complete the following for time:
40x box jumps (24in/20in)
30x DB snatch, alternating (70#/50#)
20x shoulder to overhead (135#/95#)
10x overhead squat (135#/95#)

*Rest 2 minutes, then:

10x overhead squat (135#/95#)
20x shoulder to overhead (135#/95#)
30x DB snatch, alternating (70#/50#)
40x box jump (24in/20in)

Core: 3 rounds - 60 second farmers carry (70#/50#), 25m handstand walk



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Monday September 23 2013
can you do this??
monday: (junk yard dog warm up+burgener warm up+ skill transfer exercises)


1. in the hole front squat: 3, 2, 1, 1, 1, 1, 1 (3 should be a light set. 2 should be heavier. 1's should be as heavy as you can go.

2. snatch: work up to 70%x1x2, 75%x1x2, 80%x1, 85%x1, 80%x1, 85%x1

3. snatch balance with dip: 1, 1, 1, 1, 1 (heavy)

5. good mornings: 5, 4, 3, 3, 2.

6. glute ham sit ups x 50

CrossFitters

Conditioning:
10 rounds: Every 2 minutes perform:
1x 250m row sprint

Strength:
1) Back squat: 90% x 10 sets x 2 reps

Work Capacity:
Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Front squat (185%/125#)
Pull up
GHD sit up



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Sunday September 22 2013
grandson!!!
sunday:

Olympic lifters and CrossFitters

rest day!!



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Saturday September 21 2013
what it takes to be a geezer!!
saturday: lift like its a meet.

1. snatch: max for day

2. cj: max for day

CrossFitters

Olympic lifting WOD or rest day




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Friday September 20 2013
sunset at mikes gym!!
friday:

rest day

CrossFitters

Conditioning:
1) 2 rounds - Row 1,000m, 3 minutes rest, row 500m, 2 minutes rest, row 250m.

Strength:
1) 1 and 1/4 front squat - work up to a max for the day
2) Deadlift - Work up to a 3 RM for the day.
3) 20 rounds, every 30 seconds, perform:
-1x sumo deadlift @ 75% 1 RM.

Work Capacity:
1) Complete 5 rounds of:
-10x overhead squat (135#/95#)
-5x box jump (36in/30in)
-100m sprint
-60 seconds rest



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Thursday September 19 2013
super wed at mikes gym!!
thursday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. snatch: work up to 85%x1x5

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

3. back squats: 3, 2, 1, 1, 1, 1, 1

4. good mornings x 4 sets of 4 reps.

CrossFitters

Strength:
1) 1x clean + 1x front squat + 1x jerk: Work up to a max for the day, then back it down 10kg for 2 reps x 1 set, then drop another 10kg for 2 reps x 2 sets.

Work Capacity:
1) 10 rounds, every minute on the minute perform (30 minutes total):
-1st minute: 30m prowler push (medium weight)
-2nd minute: 10x ring dips
-3rd minute: 2x rope climb, legless

Core: 3 rounds:
-5x good mornings (increase the weight each round)
-10x strict toes to bar
-20x Russian twist



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Wednesday September 18 2013
geezer shirt!!
wednesday:


junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. pwr snatch+ snatch: work up to 95% of best pwr snatch (if you do not know your best pwr snatch take 80% of best snatch and that will be 100% of best pwr snatch) 1+1 x 5 sets.

2. pwr clean+ clean+jerk: work up to 90% of best pwr clean x 1+1+1 x 5 sets.

3. good mornings: 4 sets x 4 reps...last rep explosive.

4. glute ham sit ups x 50.

CrossFitters

Conditioning:
8x 400m sprints (Rest as needed between round sprints)

Strength:
1) Front squat: 88% x 10 sets x 2 reps

Work Capacity:
1) Complete the following for time:
-50x Pull ups
-1,000m row
-50x toes to bar



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Tuesday September 17 2013
great work!!
tuesday:

1. front squat: 3, 2, 1, 1, 1, 1, 1 (start at the bottom, in a rack, stand!!)

2. clean and jerks: work up to (85%x1x5)

3. clean pulls standing on a 2" plate. work up to 100% + 5 kg of best clean x 2 x 2

4. weighted sit ups x 10 x 3 sets

CrossFitters

Strength:
1) 1x snatch pull + 1x snatch - Work up to a max for day and perform 5 sets at that weight.
2) 20 minutes, EMOM, perform:
-Odd minute: 10x push press (135#/95#)
-Even minute: 3x bar muscle ups

Work Capacity:
1) Complete as many rounds as possible in 5 minutes of:
-5x deadlift (275#/225#)
-5x handstand push up

*Rest 5 minutes, then:

2) Complete as many rounds as possible in 5 minutes of:
-5x overhead squat (165#/115#)
-5x ring dips

Core: 3 rounds, not for time:
-20x medball GHD sit ups,
-15x weighted back extensions (45#/25#)



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Monday September 16 2013
evil contraption taken up big hills!!
monday:


1. pause front squat: 3, 2, 1, 1, 1, 1, 1 (3 should be a light set. 2 should be heavier. 1's should be as heavy as you can go.

2. snatch: work up to 80%x1x5

3. snatch balance no dip: 1, 1, 1

4. snatch balance with dip: 1, 1, 1

5. good mornings: 5, 4, 3, 3, 2.

6. glute ham sit ups x 50

CrossFitters

Conditioning:
20 rounds: 30 second max distance row, 30 seconds rest

Strength:
1) Back squat: 88% x 10 sets x 2 reps

Work Capacity:
1) Complete 10 rounds for time of:
3x bear complex (60kg/40kg)
10x pull ups
*Bear complex = power clean + front squat + push press + back squat + push press



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Sunday September 15 2013
this man taught me fundamentals!! a great man!!
sunday:

Olympic lifters and CrossFitters

rest day



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Saturday September 14 2013
a great saturday at mikes gym!
saturday:

you know what this day is!!!

1. snatch: heavy single

2. cj: heavy single

3. fs: heavy single

CrossFitters

Olympic lifting WOD or rest day



Comments (0)

Friday September 13 2013
my buddy!
friday:

off day!!

CrossFitters

Conditioning:
1) 5x sandbag hill sprints (40#/30#). Find a steep hill that is about 50m long, put a sandbag on your back and sprint up it as fast as you can. Rest as needed between sprints.

Strength:
1) Power snatch - 80%x3x3
2) Pause front squat - Work up to a 3 RM.

Work Capacity:
1) Complete 3 rounds for time of:
Run 400m
21x 2-arm KB clean and press (53#/35#)
50x double unders



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Thursday September 12 2013
my dad!! the mentor of my life!!
thursday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. pwr snatch + hang snatch + snatch: 1+1+1 x 4 sets. work up to 75% of best pwr snatch.

2. pwr clean+ hang clean+ clean: 1+1+1 x 4 sets. work up to 75% of best pwr snatch.

3. good mornings x 4 sets of 4 reps.

CrossFitters

Strength:
1) In the hole front squats: Work up to a heavy single and perform 5 sets at that weight.
2) Power clean: (80%x3, 85%x3, 90%x2)x 3 sets.
3) Deadlift: 5 sets x 5 reps. Increase the weight each round.

Work Capacity:
1) Complete the following in 12 minutes:
-Row 2,000m
-Max rep wallball (20#/14#)
*Score is number of wallball shots completed

Core:
1) 3 Rounds, not timed: 20x WTD sit ups, 10x reverse hypers, 10x strict pull ups, 10x pistols, alternating.




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Wednesday September 11 2013
xfit portsmouth!! legit!!
wednesday:


junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. pwr snatch+hang snatch: work up to 90% of best pwr snatch (if you do not know your best pwr snatch take 80% of best snatch and that will be 100% of best pwr snatch) 1+1 x 5 sets.

2. pwr clean+hang clean: work up to 90% of best pwr clean x 1+1 x 5 sets.

3. rack jerks behind neck: 1, 1, 1, 1, 1. heavy single

4. good mornings: 4 sets x 4 reps...last rep explosive.

5. glute ham sit ups x 50.

CrossFitters

Conditioning:
1) 10 rounds - 30 second max effort airdyne + 100m all out sprint. Rest is walk back to the airdyne.

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

Work Capacity:
1) 20 rounds - Every minute on the minute, complete:
-1x squat clean (82% 1 RM)
-2x muscle ups

*Rest as needed, then:

2) Complete 21-15-9 reps of:
-KB snatch (35#/26#)
-Wallball (20#/14#)
*Run 200m between each couplet

Core:
1) Skill work



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Tuesday September 10 2013
start em young!!
tuesday:

1. in the hole front squat: 3, 2, 1, 1, 1, 1, 1 (start at the bottom, in a rack, stand!!)

2. clean and jerks: work up to (80%x1, 85%x1, 75%x1, 80%x1, 85%x1, 77%x1, 82%x1, 87%x1

3. clean pulls standing on a 2" plate. work up to 100% + 5 kg of best clean x 2 x 2

4. box jumps x 15.

CrossFitters

Strength:
1) Muscle snatch - Work up to a heavy single
2) Snatch - Work up to 90% and perform 1 rep every 60 seconds for 10 minutes.
3) Complete 5 rounds of:
-5x Halting snatch deadlift (start off at 100% of your 1 RM Snatch and increase the weight each round)
-1x 30m prowler push (heavy)
-Rest 2 minutes

Work Capacity:
1) Complete the following for time:
5x squat clean (60kg/30kg)
5x rope climb (15ft)
4x squat clean (70kg/40kg)
4x rope climb
3x squat clean (80kg/50kg)
3x rope climb
2x squat clean (90kg/60kg)
2x rope climb
1x squat clean (100kg/70kg)
1x rope climb

*Rest 10 minutes, then:

2) Complete 3 rounds of:
Row 250m
60 second 2-hand KB front rack hold (53#/35#)



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Monday September 9 2013
crossfit trainers summit!!
monday:


1. front squat: 3, 2, 1, 1, 1, 1, 1 (3 should be a light set. 2 should be heavier. 1's should be as heavy as you can go.

2. snatch: work up to 80%x1, 85%x1, 75%x1, 80%x1, 85%x1, 77%x1, 82%x1, 87%x1

3. snatch balance no dip: 1, 1, 1

4. snatch balance with dip: 1, 1, 1

5. good mornings: 5, 4, 3, 3, 2.

6. glute ham sit ups x 50

CrossFitters

Conditioning:
1) 20 rounds - 30 second max distance row, 10 seconds rest

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

Work Capacity:
1) 10 rounds - EMOM perform:
5x overhead squat (155#/105#)
10x toes to bar
*If you fail to complete the prescribed amount of reps in a round, it is a 10 burpee penalty for each violation to be completed at the end of the 10 minutes.



Comments (0)

Sunday September 8 2013
southern calif. sun!!
sunday:

Olympic lifters and CrossFitters

rest day!!



Comments (0)

Saturday September 7 2013
push and sweep!! (stay back)
saturday:

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

2. snatch: work up to a heavy, not max, single

3. cln and jerk: work up to a heavy, not max, single.

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

CrossFitters

Olympic lifting WOD or rest day



Comments (0)

Friday September 6 2013
one of my mentors!!
friday:

rest day

CrossFitters

Conditioning:
1) 20 rounds - Every 60 seconds, perform a 100m sprint on the rower.

Strength:
1) Deadlift - Work up to a 1 RM. Then back it down to 75% and perform:
2x Deadlift + 1x max height box jump EMOM for 10 minutes.

Work Capacity:
1) Complete the following for time:
Run 400m
21x power snatch (135#/95#)
21x toes to bar
Run 400m
15x power snatch (135#95#)
15x toes to bar
Run 400m
9x power snatch (135#/95#)
9x toes to bar



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Thursday September 5 2013
old school split clean
thursday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. pwr snatch+hang snatch: work up to 85% of best pwr snatch (if you do not know your best pwr snatch take 80% of best snatch and that will be 100% of best pwr snatch) 1+1 x 5 sets.

2. pwr clean+hang clean: work up to 80% of best pwr clean x 1+1 x 5 sets.

3. rack jerks behind neck: 1, 1, 1, 1, 1. heavy single

4. good mornings: 4 sets x 4 reps...last rep explosive.

5. glute ham sit ups x 50.

CrossFitter

Strength:
1) Clean and jerk - Work up to 85% and perform 5 singles.
2) For 20 minutes, EMOM, perform:
-Odd minute: 10x overhead lunges (50kg/40kg)
-Even minute: 10x pull ups

Work Capacity:
1) Complete the following for time:
-500x double unders
-*Kicker: At the top of every minute, stop what you are doing and perform 5x power snatch (95#/65#).



Comments (0)

Wednesday September 4 2013
pulling down and around bar
wednesday:


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

2. clean and jerks: work up to (80%x1, 85%x1)2

3. clean pulls standing on a 2" plate. work up to 100% of best clean x 2 x 2

4. box jumps x 15.

Conditioning:
1) 10x 500m row sprints. Rest 2 minutes between sprints.

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

Work Capacity:
1) Complete as many rounds as possible in 12 minutes of:
-Run 200m
-20x pull ups
-20x ring dips



Comments (0)

Tuesday September 3 2013
one of the greatest!!
tuesday:

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

2. snatch: work up to 80%x1x5

3. snatch balance no dip: 1, 1, 1

4. snatch balance with dip: 1, 1, 1

5. good mornings: 5, 4, 3, 3, 2.

6. glute ham sit ups x 50

CrossFitters

Strength:
1) Snatch - Work up to a max for the day.
2) Snatch balance - Work up to a max for the day.
3) Front squat - 5 sets x 3 reps @ 70% 1RM

Work Capacity:
1) Complete 21-15-9 reps of
-Squat clean (155#/115#)
-Front squat(155#/115#)
-Push press(155#/115#)



Comments (0)

Monday September 2 2013
labor day!!!
monday:

labor day!! rest day!!! YAHOO!!!

CrossFitters

AM:
Conditioning:
1) With a group of 3, complete the following, 100x 20m prowler pushes (50kg).

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

*Rest 30-60 minutes, then

Work Capacity:
1) Complete 5 rounds for time of:
Run 200m
5x hang clean (135#/95#)
4x muscle up



Comments (0)

Sunday September 1 2013
bc!!
sunday:

Olympic lifters and CrossFitters

rest day!!



Comments (0)