Tuesday 10.9.12

I am going to be out of the country for a few days and not sure if I'll have internet access, so I am posting the next few days of training ahead of schedule...

1.  Clean Pull

3 x 1 at 110% of max clean.

2.  Power Clean

2 x 1 heavy

3.  Power Clean and Jerk

2 x 1 heavy

4.  "Black and Blue"

5 RFT:

10 Power Cleans, 135/95

10 Burpees

From the vault...

Monday 10.8.12

1.  Snatch Balance
work up to a heavy single

2.  Snatch 
5x1 Heavy - Not max efforts. Heavy, moderate and light weights are described in the FAQ page. 
3x2 Moderate

3.  "Short Fat Nancy"
3 RFT:
400m Run
15 OHS, 135/95

Video and review your lifts.  Coach's Eye is an awesome app.

Sunday 10.7.12

Rest Day

Saturday 10.6.12

For Time:
30 Muscle ups
30 Clean and Jerks, 135/95

 The Ockerbeast is going individual this year.

Friday 10.5.12

 EC working with two-time Olympic Gold Medalist Erin Cafaro on keeping 

the knees back and staying over the bar in the Snatch.

1.  Snatch 
8x1 at 85%, OTM

2.  Clean and Jerk
8x1 at 85%, OTM

3.  Prowler
2 x 200m, 95/45 - rest as needed between sets.

4.  GHDSU
3 x 20 GHD Sit ups - 1 minute rest between sets.

Find a good training partner or coach that 

will push you and help you see things.

Thursday 10.4.12

 

M.A. Jen.

Rest Day

Go through the door...

Wednesday 10.3.12

1.  Bench Press
A.  work up to a 5RM
B.  3x2 with 5RM weight

2. 400m Repeats
5 x 400m Sprints, on the 3 minutes. - post times for all 5 intervals.

3.  C2B
6 x Max Rep Strict C2B - underhand grip, rest 1 minute between sets.

4.  Band Pull aparts
3 x 10-15

Gwen with 130 lbs. 

4 minutes to complete 15 reps!  She got the 12 and 9 too.

No quit in this girl...maybe a little crazy...but no quit.  

Tuesday 10.2.12

Kevin Cotter.

With a running clock complete:
1.  3 RFT:
10 Power Snatch, 135/95
10 HSPU

at the 10 minute mark, complete:
2.  3 RFT:
10 Thrusters 135/95
10 C2B Pull ups

at the 20 minute mark complete:
3.  3RFT:
10 Box Jumps, 30/24 - Games Standards
10 TTB

Post times for all three wods.

Mike G & Alison L. are tying the knot this weekend!

Monday 10.1.12

 MDV is making a run at the games this year.

1.  Back Squat
work up to a 5 rep Heavy

2. Back Squat 
5x1 with 110% of your 5 rep heavy, rest as needed between sets.

3. "Gwen"
15-12-9 unbroken Clean and Jerks, not for time.  Use the most weight possible.

4.  GHR
3 x max rep Glute Ham Raise.

"When am I gunna get ha-uge?"

Sunday 9.30.12

HAPPY BIRTHDAY HEATHER!

Rest Day

This is the last week of "Getting Ha-uge."  Time to clean up the diet, work on our work capacity, and refine technique.  It would be a good idea to sign up for a competition, either CrossFit or Olympic lifting, for December or January.

Enjoy the rest day...