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WOD Archive - August 2014

Sunday August 31 2014
lets have some fun!!!
sunday:

rest day!!

CrossFitters

Rest day



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Saturday August 30 2014
owned and operated by tom the man lentych!! best training partner a man could have!!
saturday: go heavy or go home to mommy!!

1. snatch: max for day

2. cln and jerk: max for day

use meet conditions.

CrossFitters

Oly WOD or rest day



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Friday August 29 2014
never retreat!!!
friday:

rest day

CrossFitters

1: 20 minutes - EMOM, perform:
-Odd minute = 3x deadlift (Go heavy…Increase the weight each round)
-Even minute = 3x Snatch push press (Go heavy…Increase the weight each round)
2: “DB Isabel”. Complete the following for time:
-30x DB snatch (70#/50#)
*DB must go from the ground to overhead in 1 motion, each rep)
WOD: With a partner, complete as many rounds as possible in 20 minutes of:
-50x double unders
-25x hang squat snatch (75#/55#)
-15x burpee over barbell
*Only 1 partner working at a time. You must complete 1 full round before tagging out.



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Thursday August 28 2014
miss my buddy!!
thursday:

1. back squats: 3, 2, 1, 1, 1, 1, 1 working to a heavy single.

2. clean grip power snatch: 3, 2, 1, 1, 1. select the weight but be careful with this exercise. great exercise for a strong pull!!!

3. clean and jerks: work up to 80%x1x3, 85%x1x3

4. chins: 25 total.

CrossFitters

1: Touch and go Snatch: 82%x2x3 reps, 87%x2x3 reps. Rest 60 seconds between sets.
2: 3 position clean (1x floor, 1x below knee, 1x above knee): 75%x 2 sets, 80%x 3 sets.
WOD: Complete 5 rounds for time of:
-10x toes to bar
-10x DB thrusters (50#/35#)
-10x DB walking lunges, each leg (50#/35#)
Conditioning: Complete 20 rounds of:
-Row 250m
-60 seconds rest.
*Goal is to have each 250m under :60.



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Wednesday August 27 2014
2 of my favorite geezers!
wednesday:

1. 1 and 1/4 front squats: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor: MAX FOR DAY. no more than 4-5 reps total.

3. pwr snatch + snatch: 1+1 x 6 sets. work up to 75% of best snatch.

4. back extensions on glute ham bench 4 sets x 5 reps. use weight on bar.

5. glute ham sit ups x 25.

CrossFitters

1: Front squat: 3 sets x 2 reps @ 88% 1 RM.
2: 12 minutes - EMOM perform:
-Odd minute = 3x overhead squat (Heavy…should be near 80-85% 1 RM snatch).
-Even minute = 200m sprint
WOD: 3 rounds - Every 8 minutes perform:
-Row 500m
-Run 400m
-20x muscle up (Round 2 = 20x DB snatch @ 100/70, Round 3 = 20x strict deficit HSPU @ 6in/4in)
Accessory work:
-Tabata medball GHD sit ups (20#/14#)




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Tuesday August 26 2014
i love notre dame and the fighting irish
tuesday:

1. back squat: work up to 3, 2, 1, 1, 1, 1, 1....heavy.

2. sotts presses: first do a front squat then while in the bottom perform 3 presses x 4 sets. you select the weight.

3. clean and jerks: 70%x1x3 on the minute, 75%x1x3 on the minute, 80%x1x3 on the minute.

4. ball slams x 50 total.

5. 100 ab matt sit ups.

CrossFitters

1: Squat clean: 85%x2 sets x 3 reps, 90%x2.
2: Strict press: Work up to a 1 RM. Then back it down to 95#/65# and perform a 1x max rep set.
WOD: Complete 30-20-10 reps of:
-Squat clean (135#/95#)
-Box jump overs (24in/20in)
Conditioning: Warm up as needed, then:
-Establish a 1 RM 400m sprint.




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Monday August 25 2014
i love hook grip!!!
monday: all workouts this week begin with jyd, burgener warm up, skill transfer exercises.

1. front squat: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor. max! no more than 5-6 reps

3. snatch: work up to 70%x1x3 on the minute, 75%x1x3 on the minute, 80%x1x3 on the minute.

4. box jumps: 15

5. chins x 25

6. glute ham sit ups x 25

CrossFitters

1: 3 position snatch (1x floor, 1x below the knee, 1x above the knee): 75%x2 sets, 80%x2 sets.
2: Back squat: 4 sets x 2 reps @ 90% 1 RM.
3: For time:
-10x strict deficit HSPU (8”/4”)
-20x kipping deficit HSPU
-30x HSPU
WOD: Complete the following for time:
-Row 1,000m
-30x thrusters (115#/85#)
-50x pull ups
Accessory work: 3 rounds, not for time:
-5x SLDL (Heavy…should be around or more than your 1 RM clean)
-10x weighted back extensions with 3 second hold at top. (45#/25)



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Sunday August 24 2014
what does the fox say???
sunday:

rest day!!! heading to oahu next week!!!

CrossFitters

Rest Day



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Saturday August 23 2014
keeping that bar close!!!
saturday. comp day!!

1. snatch: meet conditions. make 3 good lifts just like competition.

2. clean and jerk: heavy for the day. make 3 good lifts. (i want 6/6) 3 snatches, 3 cj. no misses.

warm up like you would warm up in a meet.

CrossFitters

Olympic Lifting WOD





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Friday August 22 2014
say what???
friday:

rest day

CrossFitters

1: Complete 10 rounds of:
-1x deadlift + 1x box jump
-60 seconds rest. Use this time to change weight and height for next set.
*Increase the weight and height each round so the 10th set is a max for the day deadlift and a max height box jump.
2: Complete the following for time:
-30m overhead walking lunge (185#/125#)
WOD: Complete the following for time:
-15x squat snatch (135#/95#)
-15x muscle up
-12x squat snatch (155#/115#)
-12x muscle up
-9x squat snatch (185#/135#)
-9x muscle up



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Thursday August 21 2014
lots of bars working at mikes gym!!
thursday:

1. front squats: 3, 2, 1, 1, 1, 1, 1 working to a heavy single.

2. sotts presses out of front squat: 3 sets x 4 reps. you select the weight.

3. clean and jerks: (work up to 70%x1, 75%x1, 80%x1)3

4. chins: 25 total.

CrossFitters

1: Touch and go snatch: 80%x2x3 reps, 85%x3x3 reps.
2: 3 position clean (1x floor, 1x below knee, 1x above knee): 75%x 2 sets, 80%x 3 sets.
WOD: “PR for Pat”. Complete as many rounds as possible in 20 minutes of:
-6x power clean (185#/135#)
-12x burpees
-18x toes to bar
-200m run
Conditioning: 5 rounds, every 4 minutes, complete:
-500m row
-10m handstand walk



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Wednesday August 20 2014
mikes gym loves kill cliff!
wednesday:

1. pause front squats: pause 1001, 1002, then UP!!! 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor: MAX FOR DAY. no more than 4-5 reps total.

3. pwr snatch + hang snatch: 1+1 x 6 sets. you select the %% but keep it sharp.

4. good mornings to 45 degree. 4 x 5 reps. keep this weight light but work to a heavier set. heavy technique is important here.

5. glute ham sit ups x 25.

CrossFitters

1: Front squat: 6 sets x 2 reps @ 86% 1 RM.
2: 12 minutes - EMOM, perform:
-Odd minute: 10x max effort pulls on the rower (*Note distance each round)
-Even minute: Max rep bench press (Body weight)
WOD: Complete 4 rounds for time of:
-20m sled push (Heavy…you choose the weight depending on surface)
-15x handstand push ups
-20m sled push
-15x deadlifts (225#/155#)
Accessory work: 3 rounds, not timed:
-20x unbroken chest to bar pull ups
-60 seconds of L-sit hold on pull up bar




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Tuesday August 19 2014
mikey launch position
tuesday:

1. back squat: work up to 3, 2, 1, 1, 1, 1, 1....heavy.

2. sotts presses: first do a front squat then while in the fb bottom perform 3-5 presses. go up in weight on each set. perform only 3-4 sets. keep weight light.

3. clean and jerks: work up to 65%x1x5 on the minute, 70%x1x5 on the minute, 75%x1x5 on the minute

4. ball slams x 50 total.

5. 100 ab matt sit ups.

CrossFitters

1: Squat clean: 85%x2x3 reps, 90%x3x3 reps.
2: 8 rounds - EMOM, perform:
-1x push jerk + 1x split jerk (Increase the weight each round so the last set is a max for the day).
WOD: Complete the following for time:
-50x wallball (20#/14#)
-100x double unders
-50x Evil wheels (use a barbell)
-100x double unders
-50x box jump overs (24in/20in)
-100x double unders
Conditioning: Perform the following:
At the 0:00 mark: Sprint 800m
At the 5:00 mark: Sprint 400m sprint
At the 8 minute mark: Sprint 200m sprint
At the 10 minute mark: Sprint 400m sprint
At the 12 minute mark: Sprint 800m sprint
*Note: That last 400m sprint is suppose to be a gut check, so get it done in the 2 minutes and finish with a strong 800m. If you fail to make any given mark, you are done with the session and owe a 50 burpee punishment.



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Monday August 18 2014
dudes on a harley
monday: all workouts this week begin with jyd, burgener warm up, skill transfer exercises.

1. front squat: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor + ohs +snatch balance no dip: 1+1+1 no more 5 sets.

3. snatch: work up to 65% x 1 rep x 5 sets on the minute. 70%x1x5 on the minute, 75%x1x5 on the minute.

4. box jumps: 15

5. chins x 25

6. glute ham sit ups x 25

CrossFitters

1: 3 position snatch (1x floor, 1x below the knee, 1x above the knee): 70%x 2 sets, 75%x 3 sets.
2: Back squat: 8 sets x 2 reps @ 88% 1 RM.
3: For time: 10x rope climbs (15ft).
WOD: Complete the following for time:
-20 Overhead Squats (155#/105#)

-40 Kettlebell Swings (53#/35#)

-15 Overhead Squats

-30 Kettlebell Swings

-10 Overhead Squats

-20 Kettlebell Swings

-5 Overhead Squats
Accessory work: 3 rounds, not timed:
-Max rep strict deficit HSPU (8”/4”)
-5x good mornings (Heavy)
-30 second superman hold




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Sunday August 17 2014
sunset!!!
sunday:

rest day!!

CrossFitters

Rest day



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Saturday August 16 2014
saturday. comp day!!

1. snatch: heavy for the day

2. clean and jerk: heavy for the day.

warm up like you would warm up in a meet.

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

CrossFitters

Olympic lifting WOD



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Friday August 15 2014
i love my life!!
friday:

rest day!! enjoy.

CrossFitters

1: Sumo deadlift - 10 rounds, every 30 seconds, perform:
-1x deadlift @ 80%1 RM.
2: Complete the following for time:
-21x chest to bar pull ups
-15x bar muscle ups
-9x muscle up
WOD: “Midline March”. Complete 3 rounds for time of:
-25x GHD sit ups
-50’ handstand walk
-50’overhead walking lunge (155#/115#)
Core: Spend 10 minutes working on a freestanding handstand hold. If you have a good handstand then accumulate max rep free standing HSPU in 10 minutes.



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Thursday August 14 2014
hook-grip rocks!!
thursday:

1. front squat+jerks: warm up with 3 front squat + 1 jerk. work up to 65% of best cj and do 3 front squat +1 jerks.....70%x3+1, 75%x3+1x3 sets. (all of these are taking off the rack.

2. sotts presses out of front squat: 3 sets x 4 reps. you select the weight.

3. box jumps x 25 total.

4. chins: 25 total.

CrossFitters

1: Snatch: 80%x2x3 reps, 85%x3x3 reps.
2: 3 position clean (1x floor, 1x below knee, 1x above knee): 70%x 2 sets, 75%x 3 sets.
WOD: 7 minute ascending ladder AMRAP:
-20x double unders + 1x power snatch (115#/80#)
-20x double unders + 2x power snatch
-20x double under + 3x power snatch
*Continue the ladder until 7:00 hits the clock.
Conditioning: Complete the following for time:
-3 minute back extension hold (chest parallel to the deck)
*Kicker = any time you break, perform an 800m sprint.



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Wednesday August 13 2014
cross-over symmetry works!
wednesday:

1. front squat: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor+ohs + snatch balance: 1+1+1 x 5 sets.

3. pwr snatch + snatch: 1+1 x 6 sets. you select the %% but keep it sharp.

4. good mornings to 45 degree. 4 x 5 reps. keep this weight light but work to a heavier set. heavy technique is important here.

5. glute ham sit ups x 25.

CrossFitters

1: Front squat: 10 sets x 2 reps @ 84% 1 RM.
2: 14 minutes - EMOM, perform:
-Odd minute = 4x split snatch, alternating (AHAP)
-Even minute = 10-20m handstand walk, depending on your skill level. Should take 30 seconds of work.
WOD: Complete 7 rounds for time of:
-15x calories on ski erg
-12x toes to bar
-9x overhead walking lunges (50kg/35kg)
Accessory work: 3 rounds, not timed:
-10x reverse hypers (Heavy)
-5x RDL (AHAP)
-30x banded good morning



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Tuesday August 12 2014
great hook grip poster!!
tuesday:

1. back squat: work up to 3, 2, 1, 1, 1, 1, 1....mildly heavy.

2. sotts presses: first do a front squat then while in the fb bottom perform 3-5 presses. go up in weight on each set. perform only 3-4 sets. keep weight light.

3. clean and jerks: work up to 60%x1 x 5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute.

4. ball slams x 50 total.

5. 100 ab matt sit ups.

CrossFitters

1: Squat clean: 80%x2x3 reps, 85%x3x3 reps.
2: Jerk behind the neck: Work up to a 1 RM.
WOD: Complete the following for time:
-20x thrusters
-20x hang power clean
-20x push press
-20x overhead squat
-20x front squat
*EMOM, perform 5x burpees. Weight = 95#/65#.
Conditioning: 4 rounds - Every 3 minutes, perform:
-500m row
-Max rep double unders



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Monday August 11 2014
keep bar close while pulling body down and around bar!
monday: all workouts this week begin with jyd, burgener warm up, skill transfer exercises.

1. front squat: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor: 3, 2, 1, 1, 1,

3. snatch: work up to 60% x 1 rep x 5 sets on the minute. 65%x1x5 on the minute, 70%x1x5 on the minute.

4. box jumps: 25

5. chins x 25

6. glute ham sit ups x 25

CrossFitters

Monday
1: 3 position snatch (1x floor, 1x below the knee, 1x above the knee): 65%x 2 sets, 70%x 3 sets.
2: Snatch push press: Work up to a 3 RM.
3: Back squat: 10 sets x 2 reps @ 86% 1 RM
WOD: Complete 3 rounds for time of:
-Run 400m
-21x 2-arm KB thruster (53#/35#)
-12x chest to bar pull ups
Accessory work: Complete 5 rounds, not for time:
-Max rep strict deficit HSPU (You choose the height. You should be getting 5-10 reps)
-Max rep strict muscle up



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Sunday August 10 2014
gotta love life!!
sunday:

final rest day of the week!! enjoy it!!

CrossFitters

Rest Day



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Saturday August 9 2014
games pix
saturday:

rest day!!

CrossFitters (Optional)

Conditioning:
1) 8 rounds:
-800m sprint
-equal rest
WOD: “Wyk” Complete 5 rounds for time of:
-5x front squat (225#/155#)
-5x rope climb (15ft)
-Run 400m with a 45# plate



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Friday August 8 2014
games pix
friday:

rest day

CrossFitters

Strength:
1: Deadlift - Warm up, then you have 3 attempts to accumulate as much weight as possible in the 3 attempts. Add your 3 weights together for your score.
2: Shoulder to overhead - Warm up, then you have 3 attempts to accumulate as much weight as possible in the 3 attempts. Add your 3 weights together for your score.
3: Weighted pull up - Warm up, then you have 3 attempts to accumulate as much weight as possible in the 3 attempts. Add your 3 weights together for your score.
WOD: In teams of 2, complete as many reps as possible in 25 minutes of:
-50x wallball (20#/14#)
-40x KB swing (70#/53#)
-30x toes to bar
-400m run (200m each)
*Only 1 athlete works at a time.
Core: 3x 12 reverse hyper (AHAP)



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Thursday August 7 2014
triple challenge completed!!
thursday:

rest day/active recovery.

CrossFitters

Strength:
1: Snatch: 80%x 2, 85%x 3 sets x 2 reps.
2: Power clean + hang squat clean + clean: 75%x 1 set, 80%x3 sets.
WOD: For time: Repeat the following until you’ve hit a total of 30x muscle ups.
-10x calories on rower
-Max rep unbroken muscle ups.
*Any time you come off the rings, you must row 20x calories before returning to MUs.
Conditioning:
-10 rounds:
-60 second max effort AirDyne/Assault bike
-60 seconds rest



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Wednesday August 6 2014
grandson mikey loving the games!!
wednesday:

active recovery/rest day!!

CrossFitters

Strength:
1: Front squat: 81%x 10 sets x 3 reps.
2: 5 rounds:
-Max rep strict muscle up + “flying 40 sprint” (20 yards @ 80% + 40 yards all out + 20 yards easy)
-Rest is easy jog back to the rings.
WOD: Complete as many rounds as possible in 20 minutes of:
-3x hang power clean (185#/125#)
-6x strict ring dip
-9x box jump (30in/24in)
-27x double unders
Core: Complete max distance tire flips in 5 minutes (AHAP)



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Tuesday August 5 2014
xfit weightlifting courses!
tuesday:

active recovery/rest.

CrossFitters

Strength:
1: Squat clean: 80%x2 sets x 3 reps, 85%x3 sets x 2 reps.
2: 1x push jerk + 1x split jerk: Work up to a max for the day.
3: Complete 50x strict chest to bar pull ups. Every time you come off the bar, complete 3x strict HSPU.
WOD: Complete 3 rounds for time of:
-Row 500m
-15x medball GHD sit up (20#/14#)
-30x wallball (20#/14#)
Conditioning: Perform the following:
-100m prowler sprint (135#/95#)
-100m prowler sprint (90#/45#)
-100m prowler sprint (45#/empty)
*Rest 5 minutes between sprints.



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Monday August 4 2014
2 old geezer buddies!!
monday: take a week off. active recovery after the xfit games and the california state games. xfit workouts will be posted but no olympic weightlifting courses. the new cycle will begin next week.

CrossFitters

Strength:
1: Power snatch + hang squat snatch + snatch: 60%, 65%x2 sets, 60%.
2: Snatch balance: Work up to a 1 RM with a 3 second pause in the bottom position.
3: Back squat: 84%x10 sets x 3 reps.
WOD: Complete 21-15-9 reps of:
-Deadlift (225#/155#)
*Run a 400m run after each set of deadlifts.
Accessory work:
-50x glute ham raises
-50x banded push ups



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Sunday August 3 2014
one of my favorites
sunday:

rest day

CrossFitters

Rest Day



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Saturday August 2 2014
invictus
saturday:


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

2. snatch: max

3. clean and jerk: max

CrossFitters

Fun Oly session, or...

Conditioning:
1) 7 rounds:
-800m sprint
-equal rest
WOD: “Bell” Complete 3 rounds for time of:
-21x deadlift (185#/125#)
-15x pull ups
-9x front squat (185#/125#)



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Friday August 1 2014
invictus!
friday:

rest day

CrossFitters

1: Bench press: 10 sets x 3 reps. Increase the weight each round
2: 10 rounds - EMOM, perform:
-5x burpees + 1x rope climb
3: Romanian deadlift - 5x5. Increase weight by feel.
WOD: Complete 5 rounds for time of:
-7x muscle up
-500m ski erg
*For each failed muscle up attempt, add 150m to the following round. Wear a weight vest if you are feeling froggy.
Core:
1: 3 minutes of weighted plank



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