Monthly Archives: November 2011

Day 59: Wednesday, November 30 Period 3: WOD; Period 4 Gym Action

  • PLEASE GET YOUR HOODIE ON……
  • BRING YOUR HOODIE OR CrossFit CPHS t-shirt to class on Friday – photo op!!!
  • don’t forget to register for the PUSH/PULL event tomorrow! $5 towards new bumpers

 Period 3 class is doing the WOD from yesterday (or Personal Workout):   

 

WOD: STAIR-ING You Down (and Up)

  • farmer’s carry to stairs
  • put dbs down and perform 5 burpees
  • walk up stairs with dbs to first landing
  • stop and do 10 push ups with hands on dbs

    Cassidy rockin' the pyjama power cleans!

  • walk up stairs to next landing
  • stop and do 15 goblet squats with 1 db
  • walk to next landing
  • put dbs down and perform 20 mountain climbers
  • walk to next landing
  • put dbs down and perform 25 sit ups
  • walk to next landing
  • put dbs down and peform 30 air squats
  • walk to the top
  • put dbs down and perform 35 jumping jacks
  • walk down stairs to bottom with dbs
  • run to drink fountain – get a drink
  • run around rest of hallway loop back to dbs
  • repeat
  • When you are done, return to dbs to weight room rack
  • work on some form of an Olympic Lift when you are done: Snatch, Clean and Jerk; or Power Cleans

Day 58: Tuesday, November 29 Period 4: WOD; Period 3 Gym Action

  • GET YOUR HOODIE!!
  • don’t forget the PUSH-PULL contest on Thursday after school ($5) – register!

WOD: STAIR-ING You Down (and Up)

  • farmer’s carry to stairs
  • put dbs down and perform 5 burpees
  • walk up stairs with dbs to first landing
  • stop and do 10 push ups with hands on dbs
  • walk up stairs to next landing
  • stop and do 15 goblet squats with 1 db
  • walk to next landing
  • put dbs down and perform 20 mountain climbers
  • walk to next landing
  • put dbs down and perform 25 sit ups
  • walk to next landing
  • put dbs down and peform 30 air squats
  • walk to the top
  • put dbs down and perform 35 jumping jacks
  • walk down stairs to bottom with dbs
  • run to drink fountain – get a drink
  • run around rest of hallway loop back to dbs
  • repeat
  • When you are done, return to dbs to weight room rack
  • work on some form of an Olympic Lift when you are done: Snatch, Clean and Jerk; or Power Cleans

Day 57: Monday, November 28 Personal Workout

HOODIES ARE IN AND THEY LOOK SWEET!!

Food for thought (from CPM CrossFit)

Your self-control “muscle” is just like the other muscles in your body — when you don’t use it…you lose it. But when you give it regular workouts by putting it to good use, it will grow stronger and stronger, and better able to help you successfully reach your goals.

To build willpower, take on a challenge that requires you to do something you’d honestly rather not do. Give up gluten or dairy, do 100 sit-ups a day, stand up straight when you catch yourself slouching, try to learn a new skill, be nicer to you evreyone around you.

Setting yourself up for success is so beneficial when stretching your Willpower muscles. Here are a few ways to help you on the path the Elite Willpower FITness:

1-Make it public: Start a blog, facebook page or something where other people can view/get updates and help hold you accountable. The fear of acceptance or failure to others sucks way more than giving in to your old ways.

2-Start a challenge with your friends: Healthy competition is a GREAT thing. Throwing $$ in the pot or motivational consequences will even make YOU more successful at it.

3-Read daily goals/affirmations: we are how we think. Once you know why you are doing something when you continually remind yourself you train your subconscious to do exactly what you want.

4-Make a start and end date: Putting a timeline on the goal/challenge will create urgency to not let you or others off the hook and make your goal/habit/challenge make sense to complete.

 

5-SUCK IT UP! Stop being a baby and make it happen. I want this and I want that…make it happen you all have enough resources to know what to do, its not rocket science.

WOD:

As many rounds as possible in 15 minutes:

5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows

Day 56: Friday, November 25 Personal Workout

  • First and foremost: CONGRATULATIONS to everyone who pushed themselves harder than usual yesterday in the “Barbara” workout
  • today is your Personal Workout day
  • anyone without a workout can follow the following :

WOD:

Strength:

  • Work up to your 1 Rep Max Push Press 

Met-Con:

Thruster Ladder 95/65lbs (or whatever you can muster)

On the first minute perform 1 thruster, on the second minute perform 2 thrusters, 3 on the third and so on until you cannot finish the thrusters in the minute. Once you fail to complete the number of thrusters on that minute, begin the next minute again at 1 thruster and so on for the duration until the 20th minute, workout lasts for 20 minutes. 

 http://www.youtube.com/watch?v=sWdo3dxgROI&feature=player_embedded

Day 55: November 24 “Barbara” and Hip Thrusts….

WOD. “Barbara”

5 Rounds For Time

20 Pull-Ups (modify if necessary)
30 Push-Ups
40 Situps
50 Squats
Rest precisely three minutes between each round.
 
Consider the following post from Bret Contreras (www.bretcontreras.com)
A high school football coach recently sent me the following email detailing his progress over the past season. I noticed similar things when I assisted with the strength coaching for a high school football team in Arizona, though I didn’t crunch any numbers and analyze the data. In fact, due to a healthy diet of box squats, hip thrusts, and power cleans our lineman could deadlift 500 lbs without ever deadlifting. I believe that the hip thrust is even more beneficial for younger and less advanced athletes as they often have much room left in the tank for increases in gluteal physiological cross-sectional area, neural drive to the gluteals, and improved on-the-field and lifting kinematics subsequent to hip strengthening. It’s nice to gain insight from experienced coaches who know what to expect year in and year out, as when they add something in that works they notice right away. I also appreciate the statistics – mathematics is the universal language. Here’s what Coach Kevin had to say:
Coach Kevin Smith
NASE Certified
Palmetto High School
Williamston, SC
I am a football coach at a 2A high school in South Carolina. I also serve as our strength and speed coach. The make-up of our athletes is lacking, but our kids work hard. I wanted to find another tool to help our kids develop their explosiveness and speed. After a lot of research, I contacted Bret, who has taught me about glute activation and the effects it has on athletic performance. I was skeptical at first thinking that strengthening the glutes would have this much affect on an athlete. After all, we did cleans, squats, dead lifts, and lunges; we were working our glutes.
 
We decided to go ahead and add in a few of the recommended exercises Bret prescribed. We started out slow with the fire hydrants and glute- bridge. We saw a little improvement in our kids’ quickness. We then added in the weighted hip thrust with the athletes that were ready for that movement.  The results have been astonishing. We set a mark of 185 on the power clean to gauge the improvement. We now have 40 kids that can power clean over 185 easily. Our quickness has continued to improve. Most often during the season football players do good to maintain their maxes.
 
We kept in the hip thrust with our in season program and had remarkable results. We had a 61% increase in our power cleans maxes from our summer testing session. We had a 47 % increase in our squat maxes from the summer also. I want you to understand that in the six years I have been at my school, we have never had kids increase in their maxes like this. Most of our kids play both ways and the practices are physical each day; it is hard to build strength. Bret’s innovative approach has helped our kids tremendously. You could actually see kids getting quicker during the season. We have just begun our 40 yard testing this week, and we have already had kids best their summer 40 times by as much as 2 tenths of a second. I am truly grateful to Bret for all his guidance with our program. It has made a difference.
FINISHER:
  • what do you think… try some weighted hip thrusts

Day 54: Wednesday, November 23 Personal Workout

  • sign up for Push-Pull next Tuesday
  • notice the new Deadlift; Power Clean, and Clean and Jerk record sheets

    Steph, Meg and Shelbs working "out"

                                                                               

 

 

 

 

 

 

 

 

Jayden showing perfect squat depth

WOD : For those without a plan
“Bradshaw”
10 rounds for time of:
3 Handstand Push-ups
6 Deadlift (225 / 155)
12 Pull-ups
24 Double-unders

Level 2: 10 rounds for time of:
  3 Handstand Push-ups,
  6 Deadlift (135 / 95)
  12 Pull-ups, scaled with bands if needed
  12 Double-unders
   
Level 1: 10 rounds for time of:
  3 Dumbbell Shoulder Press
  6 Deadlift (95 / 55),
  12 Pull-ups, scaled with bands
  6 Double-unders or 60 Single-unders

Day 53: Tuesday, November 22 Choose Your Own Battle…

 

 

WOD:

  • you may work on whatever you wish
  • you need to take full advantage of the period
  • do not interfere with other classes

Day 52: Monday, November 21 Personal Workout

  • Coaches Dickie, Zeeman, King and Sharp had the good fortune to watch US Collegiate Athletics this weekend at Dartmouth College in New Hampshire (former CPHS star athlete, Margaux Sharp, plays Hockey for Dartmouth). We saw two hockey games, a football game and a basketball game.
  • According to Margaux, the Power Clean, the Squat, Deadlift and GHD exercises are all staples of College Athletics. We are on the right track here at CrossFit CPHS!

View Photo

Margaux Sharp (CPHS alumni plays for Dartmouth College)                            BIG GREEN Weight room

Stefan Hoerdt? Brandon Porteous? plank you very much!!

WOD (for those without a plan):

Front or Overhead Squat
5 x 5
then
Three rounds for time of:

10 Overhead Squat 95#/65#
10 Push Press 95#/65#
10 Hang Squat Clean 95#/65#
10 Thrusters 95#/65#

Scale appropriately (*but use the same weight throughout each set)

Day 51: Friday, November 18 Personal Workout

  • the hoodies will be in by next Friday at latest
  • please have your money ready

WOD: for those without a plan

Strength:
5 Rounds of the following:
8 x Single Arm DB Press (each side)
rest 30 seconds
60 second plank hold
rest 2 minutes

FINISHER FOR ANYONE TOUGH ENOUGH…

  • 1/2 Tabata Atlas stone (4 rounds )
  • 20 seconds of lifting stone to shoulder; 10 second rest

Metcon:
Five sets against a 60 second running clock of:
Push-ups x 10 reps

Thrusters x Max reps (choose a sensible weight)

Day 50: Thursday, November 17 Mountain Challenge

  • Hoodies should be in by Monday!
  • Pick one of the following two challenges and give it your best shot!
  •  #1:WOD

For time complete the following movements with a partner.  The movements must be done in order and only one partner can work at a time.  You may set it up so that you can alternate between partners in a movement, so for example- set up 2 boxes or work on both GHD machines etc.   

10 – Hand Stand Push Ups (RX- to ab mat with 2 25 lb plates on either side, scaled- feet on a box, head must still touch ab mat)
20 – Pull-ups (RX- chest to bar, Scaled- any way- chin over bar- bands, or partner assisted)
30 – Box Jumps (RX 24/20   Scaled 20/16)
40 – GHD Situps (Both Rx and Scaled)
50 – GHD Back Extensions (Both RX and Scaled)
60 – Lateral Jumps (Over Black Parallettes)
70 – Flutter Kicks (each kick counts as one)
80 – Air Squats
90 – Double-Unders (RX- full DU’s.  Scaled- 3:1 regular skips:du’s)
100 – Mountain Climbers (one knee up counts as one)

Flutter kicks:

Once you have completed the 100 mountain climbers you MUST GO BACK DOWN THE LIST (the mountain)! So you only do mountain climbers 1 time through (they are the top of the mountain!)

(taken from: www.crossfitaltitude.com)

WOD#2:

Part 1: AMRAP 4 minutes:

1 Box Jump, 1 Front Squat (scale as needed)

1 Box Jump, 2 Front Squats

1 Box Jump, 3 Front Squats

and so on to the end of 4 minutes- count total reps (Box Jumps + Front Squats) for your score

REST 2 minutes

Part 2:AMRAP 3 minutes:

2 Box Jumps, 2 Front Squats

2 Box Jumps, 4 Front Squats

2 Box Jumps, 6 Front Squats and so on until then end of 3 minutes-count total reps (Box Jumps + Front Squats) for your score

Rest 2 minutes

Part 3:  AMRAP 2 minutes

3 Box Jumps, 3 Front Squats

3 Box Jumps, 6 Front Squats

3 Box Jumps, 9 Front Squats until the end of 2 minutes count total reps (Box Jumps + Front Squats) for your score

(also taken from CrossFit Altitude)