Monday April 16 2012  
CC
1. 2012-04-16
junk yard dog + burgener warm up daily!

1. 2 pos snatch:85#x2, 95#x2, 100#x2, 105#x2 mid thigh, floor.

2. sn pulls: 120#x3, 130#x2 (maintain proper position and stay back.)

3. sn pp: 5, 4, 3, 115#

4. good mornings: 3 x 5 stay back. med load. 65#
Jakub Mielnicki
2. 2012-04-16
Hi Coach, I attended the CrossFit Oly Cert this past weekend. I wanted to thank you again, if you ever visit South bend Indiana again, come and visit. I wanted to ask you about the Burgener Warmup and Assistance exercises for the Split Snatch, I did not get a chance to write them down and I have about 4 guys in my gym that I want to try it out.

I also wanted to ask you, what are some good exercises to get rid of the donkey Kick? Any info would be great. Looking forward to start your cycles and to start training with your programming for myself and Cheryl.
coach b
3. 2012-04-16
jakub.....lets look at the bwu for the split snatch:
1. down and up=same
2. elbows high and out-=same
3. muscle sn-same
4. sn lands=eleminated
5. sn drops=same
skill transfer
1. sn pp=same
2. ohs=now overhead split. start with bar on back....now split and press at same time. then as you get better....sn pp+ split.
3. pressing sn bal-none
4. heaving sn bal=none
5. sn balance-bar on back...dip drive....drive body into split.

i have eliminated pressing sn balance---too hard to explain.
jakub mielnicki
4. 2012-04-18
Thank you coach. For the snatch drops, would it be ok to sometimes snatch drop into a split instead of a squat, or would that just be to confusing?
SDGB
5. 2012-04-26

And consequently, I enjoy get away from along with other baseball caps football associated issues -- pretty much meaningless, although fascinating even now. If you do considered, a question arrived at my own go we wanted to present to all of you actually, to determine how you felt.

2642370630
6. 2012-05-10

Iconic le créateur de Louboutin Homme traite son prodigieux succès remporté par ses semelles rouges signature avec magnanimité impressionnante.Christian Louboutin Mais le designer fran?ais a vu rouge,lorsque le géant Yves Saint Laurent aurait posé le pied sur la pointe des pieds par le déploiement de son propre ensemble de rouge à fond les talons.

Gucci a leurs
2642370630
7. 2012-05-10

Comme Louboutin Homme lance sa boutique en ligne européenne Avril 11, l'étiquette chaussure de luxe a annoncé une série d'innovations numériques pour la future.Customers pouvez faire des emplettes sur le site Louboutin Femme pour les dessins de hauteur couleur, la taille et au talon - avec le ciel et le ciel à haute sans surprise qui domine les options,

2642370630
8. 2012-05-10
Stage è, ovviamente, scarpe col tacco alto del mondo, Louboutin Homme è uno dei più ben noto tacco alto scarpe fan, così ha progettato una serie di Louboutin 2012 che le donne sempre più bella. Tacchi fondo rosso una lunghezza del passo donna diminuisce Christian Louboutin Homme p
Replica Kelly 22
9. 2012-06-25
If I ever buy one, I will pick brick red or chocolate brown. In my view the Hermes Replica Kelly 22 is a simple bag which a gal can't go wrong but nothing to write home about. Only time will tell if SO Kelly will join the likes of Kelly, Bolide and Birkin in the Hermes Hall of Classics. So is So Kelly savvy for you gals or the classic Kelly still the favorite?
hunter fleece sock
10. 2012-06-27
Online Hunter Welly shop supply cheap Hunter wellingtons for men and women along with Hunter Welly socks with free shipping. If you are worried about how to live out the cold winter, why not choose our Hunter Wellington boots.With high-quality materials and strict production process to ensure the perfect quality of Hunter Rain boot .It's great for the rain or snow day to wear, and the Hunter shoe would always keep you dry and makes you feel comfortable. Online sale Hunter Wellies with 30% off discount now, hurry to buy from Hunter shop.
ladies barbour jackets
11. 2012-06-27
Barbour Jacket is made with high quality materials.Barbour Jackets are amazing not only in the sense that they offer the maximum variety.Barbour Coats are also amazing due to the fresh designs. That's why these Barbour Quilted Jacket can be used to reflect a perfect fashion statement.The Ladies Barbour Jacket look quite versatile and durable.Mens Barbour Jacket are also comfortable to a great extent along with the addition of style and design. If properly taken care of, Barbour Sale jackets can perhaps last for a life time and passed over from one generation to another.Now choose a Barbour International Jacket for yourself.
cheap MAC Makeup
12. 2012-06-29
MAC MakeupMAC cosmetics wholesale is one of the MAC Makeup wholesalebest and trusted cheap MAC Makeupmakeup brands. It was cheap MAC cosmeticsfirst introduced by Frank Toskan and Frank Angelo in a year 1985 and arranged to retain higher Wholesale MAC Makeupto the bulk demanding conditions. The fact that there are lots of different types of makeup that you can buy, MAC really is MAC 24 pcs brush set one of the best makeupcheap MAC Makeup brands that is a mustcheap MAC cosmetics have and worth the price you pay.21
MAC Blush
13. 2012-06-29
In this post MAC Blushknow more aboutMAC Foundation concerning MAC PC cosmetics MAC Brushesin which enable you to find MAC Bagsthe finest cosmetics brand names and also get MAC Mascarayourself gorgeous to get MAC Eyeshadow a top quality MAC Eyelinermerchandise in which generates continually accomplishment.MAC Lipgloss21
mac mak3
14. 2012-06-29
As nicelyMAC Blush as the web-sites Mac Eyeshadowpresently providingMAC Mascara wholesale makeup at discounted rates, MAC Lipstickpurchasing in bulk usually means additional price savings. The moment you have put your purchase it willMAC Brush be with you in aMAC Lip Gloss issue of days prepared for you toMAC Eye Pencil begin employing them.MAC Brush Set21
MAC Lipsticks
15. 2012-06-29
As nicelyMAC Eyeshadows as the web-sites MAC Brushes Setpresently providing wholesaleMAC Mascara makeup at discounted rates, MAC Lipstickspurchasing in bulk usually means MAC Blushadditional price savings. The moment you have put your purchase it willMAC Brushes be with you in a issue of days prepared for you toMAC Concealer begin employing them.MAC Foundation21
victoria secret summer dresses
16. 2012-07-01

may be considered a excellent in shape for her on how his entire body is going to be manufactured within the day of relationship. Hunting for a regional, that will make improvements quickly and rapidly, so it truly is not a strain aspect to the bride or perhaps the maid of honor prior to the massive day. In all honesty, I've weighed almost everything vintage wedding gowns vintage wedding gowns . , she mentioned. But what is essential is the fact that there is fantastic high quality, plus cocktail dresses plus cocktail dresses . have faith in and price whatsoever amounts of merchandise, she claimed wedding bridesmaid dresses wedding bridesmaid dresses . discount bridesmaid dresses discount bridesmaid dresses . Now we have been carrying on? bcbg prom dresses bcbg prom dresses a Xmas Product sales advertising, visit test this out. Preserve around $85 royal wedding dresses royal wedding dresses . ninety nine. little white dress little white dress . And 2000 attire are below $200. Locate the a single your want in the ideal top quality. Vera Wang bridal boutique in BT Dublin from Friday sixth November to Sunday eighth November from 11am

mac makeup wholesale
17. 2012-07-02
YULOOK mac makeup wholesale MAC Brushes Set Japan and South Korea color contact lenses MAC Cosmetics wholesale MAC Venomous MAC Blush Villains wholesale MAC Concealer company A lot of Goods MAC Brush quality product good Low
Dior Makeup
18. 2012-07-02
BeijingDior Makeup Sincoheren S & T Development Co., Ltd is a leader in R&D and manufactureMAC Brush Set of high-techMAC Brush Set beauty equipmentMAC Eyeshadow and medicalMAC Blush
device
Cheap Football Boots
19. 2012-07-07
Cheap Football Boots
Football Boots Sale
Cheap Football Shirts
Classic Football Shirts
Football Shirt Sale
Buy Football Shirts
Arsenal Football Shirt
Discount Football Shirts
Buy Cheap Football Shirts
Cheap Football Shirts Online
Barcelona Football Shirt
Bayern Munich Football Shirts
Adidas Football Boots
Cheap Adidas Football Boots
Adidas Football Boots Sale
Mizuno Football Boots
Discount Football Boots
Nike Football Boots
Cheap Nike Football Boots
Nike Football Boots Sale
cathedral wedding dresses
20. 2012-07-12

cheap formal wedding dresses cheap formal wedding dresses . fortuitously located suitable around the north Cornwall coastal route along with the views are spectacular with out getting to stroll as well far whatsoever. Watergate bay is often a a bit intense hour lengthy stroll towards the south plus a country wide have confidence in cafe tends to make a practical cease forty minutes stroll north. prom dresses in springfield mo prom dresses in springfield mo We put in a really nice early morning having an ice cream pure gluttony soon after breakfast! wandering south and back again even though I snapped absent in the views and informed myself I used to be burning off the more than indulgance!SurfUp!Finally, for all those of you who're energetically inclined on vacation, Browsing is actually a should on the journey to Cornwall.Pete has long been an avid surfer because he was small, understanding in these incredibly waters and he surfed every day we had been there. We employed a board from King Surf around the seaside a good broad thick floaty quantity for me and Pete utilized it after i was knackered. It absolutely was only my 2nd time and my biggest browsing achievement to this point is the fact that I managed to face up four occasions!!!!! Pete was extremely proud.If youre sitting there pondering you dont actually fancy it, and I do this just about every time Im stood around the heat seaside confronted from the chilly h2o! definately give it a go. Itthe most epic fight to obtain on the market but then one of the most exhilarating sensation dashing together around the board riding the crest of the wave evening dresses ireland evening dresses ireland . . There had been lots of surf colleges available whilst we watched ? maternity beach wedding dresses maternity beach wedding dresses they're the ideal approach to discover within a secure atmosphere for any cut price value plus they give all of your gear.And thatit. We managed to pack a good deal in searching again, vera wang dresses vera wang dresses . vintage wedding gowns vintage wedding gowns . but nonetheless had one of the most calming vacation ever before. I don't forget sensation around the 2nd day that if it had only been a saturday and sunday break I'd have nonetheless been equally as peaceful to move property at that stage, so immediate was the impact The Scarlet has on you.Thursday is this kind of an excellent daythe subsequent day is the fact that beautiful day if you know youre almost completed for your week however , you nonetheless have adequate time to become quite productive! Phoebe and Manuel are our newlyweds this bow cocktail dresses bow cocktail dresses

Nike Free 3.0
21. 2012-08-08
The upcoming spring and summer, heavy shoes flung aside, high-profile MM love Hentian high "modern models, like not used to heels MM should focus on their own by taking the first step to feeling flower is, do not wear casual a pair of shoes out shopping, this carefully selected with flat shoes must have for your kind!
Add Comment

Your Name
Your Comment
Verify