Day 85: Friday, January 18

Image may contain: one or more people

PREPARATION:

  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con Testing:

  • finish any of the testing items you have not performed

such as:

  • Max Burpees; Max Push Ups; Max Air Squats; Max Pull Ups; 2:00 Ski Erg or Airdyne 
  • 1/2 “Cindy”
  • “Grace”
Advertisements

Day 84: Thursday, January 17

Image may contain: 2 people, people smiling

Bryce Ritchie is a graduate of CrossFit CPHS and now coaches at CrossFit Limestone in Kingston. He is joined by Christie Walker, a member of DicFit, former teacher at CPHS, and now the Vice Principal of Smiths Falls District High School.

PREPARATION:

1 round of the following:

  • 5 Chest to Bar Pullups
  • 10 Burpees
  • 15 Goblet Squats
  • 20 Push Ups

STRENGTH TESTING:

  • take 15 minutes to establish a 1 rep Max Strict Press
  • take another 10 minutes to establish a 1 rep Max Push Press

Met-Con TESTING:

Half “Cindy”

AMRAP for 10:00 of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

make sure you count all of your reps!!

Day 83: Wednesday, January 16

Image may contain: one or more people and indoor

PREPARATION:

  • 1 lap jog (or 30 Jumping Jacks)
  • duckwalk down last hallway
  • 10 Cossack Squats
  • 15 Air Squats + 10 Goblet Squats + 5 OHS

STRENGTH TESTING:

  • take 45 minutes to establish a 1 rep Max Front and Back Squat

BODYWEIGHT TESTING:

  • complete the 3:00 Row or
  • complete the 2:00 Air Assault for calories
  • complete the 2:00 Ski Erg for calories
  • Sit Ups in a minute
  • Push Ups in a row

OR

  • complete “Grace” if you did not do it yesterday

Day 82: Tuesday, January 15

Image may contain: 1 person

Coach Clark thinking about breakfast…

  • there were countless PR’s Monday in the Bench Press and the CrossFit Baseline!!!!
  • very impressive effort by all those who got it done

PREPARATION:

12-8-6 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press 

STRENGTH TESTING:

  •  establish a 1 rep Max Clean
  • then establish a 1 rep Max Clean & Jerk

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the September testing or 65% of Clean & Jerk Max

Looking ahead to Wednesday

  • Squat Max; Sit Up or Push Up test; 1000m Row or Airdyne test

Day 81: Monday, January 14

Image may contain: 2 people, people sitting and text

FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 8 days of Testing and Training ahead of us
  • warm up well each session
  • remember that full range and proper reps are required for all Testing items
  • record all scores on your Testing sheets 
  • we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

STRENGTH TEST:

  • spend 25 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows after you are done

Met-Con Test:

 we will do this in waves; be ready to jump on rower when it is your turn

“CrossFit Baseline”: for time

  • 500m row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

Note:

  • tomorrow we will test your Max Clean and then perform “Grace”

Day 80: Friday, January 11

Image may contain: 1 person, text

PREPARATION:

  • 20 Jumping Jacks
  • 10 Lat pull-downs with rubber band directly in front of your DL bar
  • 7 Stiff-Legged Deadlifts + 7 Bent-Over Rows + 7 Hip Extensions

STRENGTH:

REST 2:00 between sets

Using 90% of your Max:

  • 1 set of 8 reps of Deadlifts @ 50% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

then:

  • 1 set of Max reps of Deadlifts @ 65%

Met-Con WOD:

PART 1> AMRAP for 10:00 of:

  • 16 DB Snatches (8 Left, then 8 Right)
  • 16 Air Squats
  • 16 Hops over a bench (hands on bench)

REST 4:00

PART 2> With a partner, complete the following, for time, by splitting the reps in two (time cap of 10:00)

4-8-12-16-24 reps of:

  • Hang Power Cleans @ 95/55 (scale to 75/45)
  • Med Ball Sit Ups (touch ball on ground behind head and then throw)
  • Calorie Row/Ski/Bike

NO REST between the round of 4 and 8; but then REST 2:00 between subsequent rounds

 

Day 78: Thursday, January 10

Image may contain: 4 people, people standing and indoor

Jasmine has the hops!

PREPARATION:

  • 20 Perfect Air Squats
  • 15 Goblet Squats
  • 10 Pistols (5 each side)
  • 5 Overhead Squats with bar with 2 second pause in bottom

STRENGTH:

REST 2:00 between sets

Using 90% of your Max:

  • 1 set of 8 reps of Strict Shoulder Press @ 50% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

then:

  • 1 set of Max reps of Push Press @ last weight from above^

Met-Con WOD:

This is a partner workout. Switch when needed to accomplish the reps.

This is a very long workout if you do things with full range – see how far you and your partner can get.

  • 100 Double Unders (or 200 Singles)
  • 90 Wall Ball (full squat – no other option)
  • 80 Calorie ROW (Bike or Ski)
  • 70 KB Swings 
  • 60 Sit Ups
  • 50 Box Jumps
  • 40 Push Ups
  • 30 Thrusters @ 65/35
  • 20 Toes to Bar (or Knees Up)
  • 10 Overhead Squats @ 65/35 
  • 20 Toes to Bar (or Knees Up)
  • 30 Thrusters
  • 40 Push Ups
  • 50 Box Jumps
  • 60 Sit Ups
  • 70 KB Swings
  • 80 Calorie ROW (Bike or Ski)
  • 90 Wall Ball
  • 100 Double Unders

Day 77: Wednesday, January 9

Image may contain: one or more people, phone and text

This is the real deal even if it looks a little phoney…

PREPARATION:

  • 10 Jumping Air Squats
  • 10 Double DB/KB Squats
  • 10 Double DB/KB Push Press

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Squats @ 50% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

Met-Con WOD: 

  • We will have 4 in each group. 
  • Rotate from station to station 

Complete the following using 40 sec WORK to 20 sec REST:

Station 1:

  • Wall Balls
  • Row for calories
  • Mountain Climbers
  • Sit Ups

REST 2:00

Station 2:

  • Slam Balls
  • Air Assault/Ski Erg for calories
  • Box Jumps
  • D-Ball Over the Shoulder

REST 2:00

Station 3: 

  • Push Press @ 55/35
  • Goblet Squats
  • Scissor Kicks
  • Lunges

REST 3:00

PART B> Finisher

  • 3 sets of stairs (Right leg hop; then left leg hop; then double leg hop)
  • Farmer’s Carry for one big loop with only 1 Heavy KB or DB – switch hands when needed

 

 

Day 76: Tuesday, January 8 2019

Image may contain: text

PREPARATION:

  • 25 Air Squats
  • 20 Sit Ups
  • 15 KB Swings
  • 10 Goblet Squats
  • 5 Push Ups

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Cleans @ 50% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 + reps @ 85% 

Met-Con WOD: “Farewell to 2018 – Hello to 2019”

PART A> one partner working at a time – divvy up work however you see fit

AMRAP in 4:00 of:

  • 20 Calories on the Rower/Ski Erg/Air Assault
  • 18 Med Ball Cleans

REST 1:00

AMRAP in 4:00 of:

  • 20 Back Squats @ 95/65
  • 18 Sit Ups

REST 1:00

AMRAP in 4:00 of:

  • 20 Air Squats
  • 18 KB Swings

REST 1:00

PART B> As a team – complete the totals

  • 2000 lbs of Power Cleans 
  • 19 Synchronized Hand-Release Push Ups
  • 2000 lbs of Push Press/Jerk each
  • 19 Synchronized Pull Ups

sample loads and reps:

  • 10 reps @ 200 lbs
  • 11 reps @ 185 
  • 13 reps @ 155
  • 15 reps @ 135
  • 18 reps @ 115
  • 20 reps @ 100 
  • 24 reps @ 85
  • 31 reps @ 65
  • 36 reps @ 55
  • 40 reps @ 50
  • 44 reps @ 45
  • 50 reps @ 40

Day 75: Monday, January 7, 2018

Image may contain: one or more people and text

Well, folks, the two week holiday is soon over…

WE have two weeks of training, and then we are into our FINAL TESTING:)

PREPARATION:

  • Run 1 lap
  • 10 Alternating KB Push Press
  • 8 Seated KB  Z-Press
  • 6 Push Ups on KBs

STRENGTH:

Using 90% of your Max:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 8 reps of Pendlay Rows (heavier each round)
  • 1 set of 6 reps @ 60%
  • 1 set of 6 reps of Pendlay Rows
  • 1 set of 5 reps @ 75% 
  • 1 set of 5 Pendlay Rows
  • 1 set of 5 reps @ 80% 
  • 1 set of 5 Pendlay Rows
  • 1 set of 5 + reps @ 85% 
  • 1 set of 5 Pendlay Rows

Met-Con WOD:

Complete the TWENTY is PLENTY for time:

  • 20 Box Jumps 
  • 20 Pull Ups (or Ring Rows)
  • 20 KB Swings @ 53/35
  • 20 Front Squats @ 95/65
  • 20 Toes to Bar (or Knees Up)
  • 20 Push Press @ 95/65
  • 20 Deadlifts @ 95/65
  • 20 Wall Balls 
  • 20 Burpees
  • 20 Single Under Skips