Day 88: Thursday, June 20

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PERIOD 4 CrossFit:

  • It is hard to comprehend, but…. the end of another semester has come!
  • For those of you who put all of your focus, energy and heart into each and every learning and lifting opportunity, I know that you understand why CrossFit works:) I sincerely hope that you will move forward with the knowledge, skills and desire to live a healthy and rewarding lifestyle. You have the tools to be as good as you want to be!
  • For those of you who are graduating, please don’t be stranger. Come back to work out or just visit!!
  • For those of you who are returning in September, I look forward to another great year of training with you!

PREPARATION:

2 rounds of the following:

  • 4 Pullups
  • 8 Burpees
  • 12 Goblet Squats

Met-Con WOD:

With a partner, switching whenever you wish, complete the following:

10 rounds of:

  • Run 1 large loop or Row/Ski/Bike 200m together (1 partner on the Run/1 partner on the Erg; or both on the Run)
  • 10 reps of DUMBELL MOVEMENTS*  (each partner does 10 reps of each – so 20 total)
  • 30 Air Squats (15 reps each, alternatively)

*DB MOVEMENTS

  1. DB Hanging Power Clean to Push Press
  2. DB Burpee
  3. DB Squat Cleans
  4. DB Floor Press to Weighted Sit Up
  5. DB Lunges 
  6. DB Squats
  7. DB Push Up to Plank Row
  8. DB Alternate Snatch
  9. DB Deadlifts
  10. DB Thrusters
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Day 87: Wednesday, June 19

Image may contain: 2 people

  • we are going to head to the canoes for a workout
  • meet at the canoes ready to workout, paddle and get wet
  • bring an old pair of shoes that can get wet 

Day 86: Tuesday, June 18

Image may contain: 1 person, indoor

PREPARATION:

  • 20 Juming Jacks
  • 10 Jumping squats
  • 5 Thrusters with bar
  • 5 Squat Clean Thrusters with bar

CrossFit CPHS Games:

Event # 1: Squat Clean Thruster

  • you have 8:00 to set a Max for this lift

SCORE = TOTAL LIFT in pounds divided by your BODYWEIGHT in pounds

Event #2: Thruster Up

With 10:00 on the clock to get as far up the ladder as possible:

  • 2 Thrusters + 2 Sit ups
  • 4 Thrusters + 4 Sit Ups
  • 6 Thrusters + 6 Sit Ups
  • and so forth until time is up 

SCORE = total number of reps

Weight for boys/girls is….

  • GOLD @ 75#/45#
  • SILVER @ 65#/35#
  • BRONZE @ 55#/25#

 

 

Day 85: Monday, June 17

andrew

For those that did not get a chance on Thursday, you can Deadlift

PREPARATION:

  • 10 Good Mornings with KB on upper back
  • 10 Single-leg Deadlifts (5L/5R)
  • 10 “Rubber Band around the Rack” Lat Pulls

STRENGTH TESTING:

  • establish a 1 rep Max Deadlift 

OR, if you did get a chance to Deadlift:

  • establish a 1 rep Max Snatch and a 1 rep Max Overhead Squat

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

Met-Con WOD:

3 rounds of:

  • 3 DB Power Cleans
  • 3 DB Front Rack Squat
  • 3 DB Push Press
  • 3 DB Thruster
  • 3 D-Ball Ground to Over the Shoulder
  • 6 Strict-ish Toes to Bar  (or 6 Hollow Rocks)

REST 3:00 (or less if you are good to go)

3 rounds of:

  • 20/16 Calorie Row/Ski/Bike
  • 3 Overhead Single Arm Lunge (3L/3R)
  • 6 Box Jump-Overs

Day 84: Friday, June 14 NO CLASS:(

No photo description available.

  • No class as Mr. Bell and I are attending the EOSSAA Annual General Meeting in Perth today!
  • Have a wonderful weekend, animals!

Day 83: Thursday, June 13

Image may contain: one or more people and indoor

PREPARATION:

  • 5 Chest to Bar Pullups
  • 10 Burpees
  • 15 Goblet Squats

STRENGTH TESTING:

  • take 20 minutes to establish a 1 rep Max Strict Press
  • take another 10 minutes to establish a 1 rep Max Push Press

Met-Con TESTING:

“Cindy”

AMRAP for 10 minutes of the following:

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

Day 82: Wednesday, June 12

Image may contain: 1 person, on stage

PREPARATION:

  • 1 lap jog
  • 10 Goblet Squats
  • 10 Wall Squats (Squat Therapy)
  • 10 Squats with bar
  • 5 Jumping Squats with bar

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Squat (Front and Back)

BODYWEIGHT TESTING:

  • 1 minute Max Sit Ups
  • Max Push Ups in a row

METABOLIC TESTING:

One of the following:

  • 1000 Row
  • 2 minute Airdyne Max calories
  • 2 minute Ski Erg Max Calories

For those that are done:

For Time: 

  • 3 Rounds Bergeron Beep Test*
  • 32/24 Calorie Row/Ski/Bike
  • 2 Rounds Bergeron Beep Test
  • 28/20 Calorie Row/Ski/Bike
  • 1 Round Bergeron Beep Test
  • 24/16 Calorie Row/Ski/Bike

*1 Round of Bergeron Beep Test (modified):

  • 5 Thrusters (65/45)
  • 4 Pull Ups
  • 3 Burpees

Day 81: Tuesday, June 11

focus

  • Excellent work by everyone with their Bench Press and Baseline Tests

PREPARATION:

21-15-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Clean

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 65% of your Max
  • scale according to what you used in the February testing

If you finish:

“Nose Bleed”
AMRAP in 10:00 of:

  • 21/15 Calorie Row
  • 15 Deadlifts @ 95/55
  • 9 Sit Ups
  • 6 Push Press @ 95/55

Day 80: Monday, June 10

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FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 9 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:

  • 20 Push Ups
  • 20 Band Pull-aparts
  • 10 reps of Banded DB Bench Press (band under back and then around handles of DBs)
  • 10 reps of Single- Arm DB Floor Press

STRENGTH TEST:

  • spend 30 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

“CrossFit Baseline”,  for time:

  • 500m row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

Day 78: Thursday, June 6

tim akers

PREPARATION:

  • 20 Push Ups + 15 Air Squats + 10 Sit Ups + 5 Burpees
  • 10 reps of Seated on the Floor DB Press

STRENGTH:

Strict Shoulder Press as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90%

then:

  • Max reps of Push Press @ last weight used above^

Met-Con WOD:

The idea here is to “lay it out” on the first component of each session.

5:00 on the clock:

  • 64/48 calorie Row/Bike/Ski
  • in remaining time AMRAP of Sit Ups

REST 3:00

4:00 on the clock:

  • 50 Alternating DB Snatch (make it challenging – bare minimum of 35#-45# for fellas and 20#-30# for ladies)
  • in remaining time AMRAP of Burpees (or Box Step Up/Downs)

REST 3:00

3:00 on the clock:

  • 150 Single Skips
  • in remaining time AMRAP of Push Press @ 95/55