Day 13: Friday, September 21

PREPARATION

3 rounds of:

  • 2 unloaded bar Bear Complex
  • 5 V-Ups

TESTING ITEMS:

  • establish a 1 rep Max Deadlift

  • finish any test (other than Clean and Jerk, 1/2 Cindy and Grace) that you have not completed

Met-Con WOD:

 2 rounds of:

  • 10 Deadlifts @ 50% from your Max from today
  • 9 Hand-Release Push Ups
  • 8 Knees Up)
  • 7 DB Swings 
  • 6 Box Jumps
  • 5 DB Thrusters 
  • 4 DB Rows each arm (8 total)
  • 3 Stair Runs
  • 2 Turkish Get Ups
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Day 12: Thursday, September 20

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PREPARATION:

  • 10 Rubber Band Overhead Extensions (band under feet)
  • 10 Seated DB/KB Dual Presses
  • 10 Windmills 

TESTING ITEMS:

  • establish a 1 rep Max Strict Shoulder Press
  • establish a 1 rep Push Press

and then:

  • complete the Baseline if you did not get it done yesterday

and then:

  • max Burpees in 1:00
  • complete one of the Rowing/Air Assault/Ski Erg pieces not done

Met-Con WOD:

3 rounds of the following:

You have 2 minutes to complete the following:

  • 6 Russian Twist with a KB
  • 9 Goblet Squats
  • 12 Deadlifts @ 95/55
  • in the time remaining perform Sit Ups
  • rest while your partner goes

Day 11: Wednesday, “Sweat”ember 19

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WE have a great crop of Grade 7/8’s this year!

PREPARATION:

  • run 1 lap of the halls

  • hang from the Pull-up bar for 1:00

  • 10 Cossack Squats

  • 10 Squats with plate held out in front

TESTING ITEMS:

  • establish a 1 rep Max Front Squat

  • then establish a 1 rep Max Back Squat

 

then perform the following:

“CrossFit Baseline”:

Complete the following, in order, as fast as possible:

  • 500m Row

  • 40 Air Squats

  • 30 Sit Ups

  • 20 Push Ups

  • 10 Pull Ups

Day 10: Tuesday, September 18

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  • A big Shout-out to all three classes as they put forth a very sincere effort in Day 1 Testing!

PREPARATION:

  • 10 Hollow Rocks
  • 6 Hang Power Cleans
  • 5 Hang Squat Cleans
  • 4 Power Cleans
  • 3 Squat Cleans

TESTING ITEMS:

  • establish a 1 rep Max Clean 
  • perform as many full range Push Ups as you can in a row 
  • perform as many Pull Ups in a row that you can (if you cannot do 1, record a “0”, and then use a rubber band appropriate to your skill – put it in brackets beside the “0”
  • perform one of the challenges you did not do Monday: the 3:00 Row for metres, 2 min for Calories Air Assault Challenge, the 2 min for calories Ski Erg Challenge, or the 250m Row for time

Met-Con WOD:

Complete the following as fast as possible:

18-12-6 of:

  • DB Snatch
  • Sit Ups

REST 2 minutes

12-8-4 of:

  • Wall Balls
  • Burpees

REST 2 minutes

12-8-4 of:

  • Row/Bike/Ski for Calories
  • Push Press @ 75/45

Day 9: Monday, September 17

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Just a few words on Evaluation:

in order to be in the 80+% club, you need to:

  • always be on time at the start and leave on time at the end of class
  • always be changed appropriate to our activity 
  • always complete the assigned work (all of it)
  • complete all TESTING sessions (pre-, mid- and final)
  • always put away our equipment and assist others with their clean up
  • have a BLOG and keep it up to date
  • understand the terminology (such as “hang”, “power”, “EMOM”, “Fran”, et cetera)
  • demonstrate the basic lifts and moves
  • know your times, reps, sets, scores, maxes, per cents

This week we will be assessing our current fitness levels

  • Although it is called, “TESTING WEEK”, the real idea is to get a snapshot of your fitness levels
  • It is critical to stress that the STRENGTH Tests are done to establish a baseline for programming; although we do 1 rep Maxes, they are not done at the expense of proper form (we can easily determine your approximate 1 rep Max using 3-rep efforts)
  • Also note that when you perform Bodyweight or Met-Con assessment items, all reps must be done with full range of motion
  • REMEMBER: this is being done to determine where we are now, and to provide us with a Benchmark from which we can progress

TESTING:

STRENGTH TEST#1:

  • take 20 minutes to establish a 1 rep Max Bench Press

BODYWEIGHT TEST #1 and #2:

  • perform as many full range Sit Ups Ups as you can in 1 minute
  • after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute
  • perform one of the Row, Air Assault or Ski Erg tests

Met-Con WOD:

2 rounds for time:

  • run the Canoe Club Loop
  • 21 KB swings
  • 15 Push Ups
  • 9 Pull Ups

 

Day 8: Thursday, September 13

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PREPARATION:

  • 40 Jumping Jacks
  • 20 Air Squats
  • 10 Push Ups
  • 10 Hollow Rocks

STRENGTH:

  • 6 reps of Front Squats with a 2 second pause in the bottom
  • 6 reps of 1 and 1/4 Front Squats 
  • 6 reps of Front Squats
  • 5 reps of Front Squats
  • 4 reps of Front Squats
  • 6 reps of Back Squats
  • 5 reps of Back Squats
  • 4 reps of Back Squats

increase the load on each set according to form and feel

Met-Con WOD:

Since it is the 13th…

Run the St. Mary’s Loop ((800m), and then:

  • 13 DB Pull-Overs
  • 13 Medicine Ball Cleans
  • 13 Sit Ups with Plate Overhead
  • 13 Box Jumps to curb outside
  • 13 Push Ups
  • 13 Calories on Rower/Airdyne/Ski Erg
  • 13 Pull Ups
  • 13 Slam balls
  • 13 DB Snatch
  • 13 Dips
  • 13 Reverse Hypers
  • 13 Barbell Step-Ups (loaded Barbell on your back as you step up and down)
  • 13 Hollow Rocks

then…. Run the Canoe Club Loop (400m)

Day 7: Wednesday, September 12

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PREPARATION:

SKILLS:

  • Atlas Stones/D-Balls
  • Yoke Carry
  • Zercher Squat/Carry
  • Pistols
  • Seated Press

http://www.youtube.com/watch?v=pMS2dU0FuPk

Met-Con WOD:

  • 10 Atlas Stones to shoulder
  • 10 Sandbag Zercher Squats
  • 10 Pistols each leg
  • Yoke carry from cone to cone and back again outside
  • 20 reps with Earthquake Bar (Bench Press or Overhead Carry)
  • 10 Ring Push ups
  • 10 Keg Lifts
  • 4 lengths with the Prowler
  • 10 Log Press (or Fat Bar press)
  • 20 Floor Wipers
  • 1 length of Farmer’s Carries with Farmer’s Bars
  • 20 D-Ball Over the Shoulder
  • 20 GHD Sit Ups
  • 10 TRX Ab Push Ups
  • 20 “2 for 1” Wall Balls
  • 20 Face Pulls with rubber band
  • “21” Bicep Curls

Day 6: Tuesday, September 11

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Mikayla works the depth of her squats

PREPARATION:

  • 10 Plank Push Ups
  • 10 Jumping Air Squats
  • 10 Elbow Rotations with bar

STRENGTH:

  • what is the “hook grip”?

Complete the following in your group:

  • 5 reps of Hang Power Cleans
  • 5 reps of Tall Power Cleans

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This week’s #burgenerwaychallenge is the Tall Clean! . “Whether it be a snatch or clean, confidence moving under a barbell seems to, universally, be one of the biggest challenges for people learning the Olympic lifts. . There is something about jumping FAST, down into a squat that brings peoples’ deep seeded commitment issues to the surface…whether they’re ready to face them or not! . Tall snatches and tall cleans (and potentially a few sessions with a therapist) are a GREAT prescription for this. . A tall snatch/clean is when an athlete holds a barbell at the high hang position. The athlete then raises up onto their toes, recreating the position that their body is in at the very end of their jump (triple extension). . From there, the athlete simply (not simple at all) shrugs and pulls their body down and around the bar. . The purpose of this movement is to take away any and all leg drive so that the athlete REALLY has to feel just how much tension and aggression goes into pulling down and around the bar. It is not a passive move… it’s an all or nothing move. . These don’t have to be performed with heavy weight! A little resistance is great so that one can really USE the bar to move around, but too much weight will create a slow movement.”- @sageburgener. . Athlete: @sophiekavanaghpt. . Tag us and a friend in your video with the hashtag #theburgenerwaychallenge! Keep your technique #theburgenerway for a chance to be featured on our page! . #burgenerstrength. . @mikeburgener @beauburgener @sageburgener

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  • 5 reps of Power Cleans
  • 3 reps of Hang Squat Cleans
  • 3 reps of Squat Cleans

Met-Con WOD:

“The Chief” (scaled)

5 rounds of the following:

1 minute rest between rounds

AMRAP in 3 minutes of the following:

  • 3 Power Cleans 95/45 (scale as needed)
  • 6 Push Ups
  • 9 Air Squats

Day 5: Monday, September 10

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PREPARATION:

  • we will listen to AC/DC’s Thunderstruck – every time you hear the word, “thunder”, you must do a Burpee

SKILLS:

  • Review Air Squats and Goblet Squats and Back Squats
  • Review Bench Press technique
  • Double Unders
  • Sit Up – Get ups

STRENGTH:

Bench Press as follows:

  • 1 set of 10 reps 
  • 1 set of 8 reps 
  • 1 set of 6 reps
  • 3 sets of 4 reps 

Met-Con WOD:

Do the following for time: 

  • 50 Air Squats
  • 50 Double Unders (or 200 skips)
  • 40 KB Swings (20L, 20R)
  • 40 Sit Ups
  • 30 Back Squats 65/45 (do in 3 sets of 10 if necessary)
  • 30 Push Press 65/45 ^
  • 20 Front Squats
  • 20 Pull Ups
  • 10 Sit Up – Get Ups
  • 10 KB Snatch

Day 4: Friday, September 7

character

Former students Cody Rowan, Riley Dwyer, Dan Danaher and Ryan Murphy

PREPARATION:

10 reps of the following:

  • Good Mornings
  • Jumping Lunges

SKILL/STRENGTH:

  • Deadlifts

  • Safety Deadlift Bar
  • DB Deadlifts
  • Bear Complex

STRENGTH:

All sets will be done with light weight and concentration on proper form

Weight can be added as long as form stays solid

Alternate between your group

  • 1 set of 10 Deadlifts 
  • 1 set of 8 Deadlifts
  • 1 set of 6 Deadlifts
  • 1 set of 4 Deadlifts
  • 1 set of 2 Deadlifts

Met-Con WOD:

  • 7 Bear Complex with the bar
  • Run to Baseball Shack and back (200m)
  • 20 Wall Balls
  • 20 Lunge Steps in Front Rack position
  • 5 Bear Complex
  • Run 
  • 15 Wall Balls
  • 15 Lunge Steps in Back Rack position
  • 3 Bear Complex 
  • Run 
  • 10 Wall Balls
  • 2 Bear Complex 
  • Run 
  • 5 Wall Balls
  • 5 Lunge Steps with bar overhead
  • 1 Bear Complex
  • Run