Day 49: Wednesday, November 16 Personal Workout

• I want to thank Mr. Dave Grant and the future teachers I met at the Faculty of Ed. at Queen’s University last night!
• Thanks for letting me into your world for a few hours!

 

WOD:

For time:

300m Row
20 Push press, 95# (55#)
300m Row
15 Push press, 95# (55#)
300m Row
10 Push press, 95# (55#)
300m Row
5 Push press, 95# (55#)

Day 48: Tuesday, November 15 Filthy Fifty!!!

• Have a great day, crew! I am representin’ in T Dot at Sports SHSM workshop!
• in the evning I am at Queen’s University giving a lecture to Teacher’s College students about our proram!

WOD:

FILTHY FIFTY

Complete the following for time:

• 50 box jumps (M:24″/W:20″)
• 50 jumping pull-ups
• 50 kettlebell swings (M:35#/W:25#)
• 50 walking lunge steps
• 50 knees to elbows
• 50 push press (M:45#/W:33#)
• 50 back extensions
• 50 wallball shot (M:20#/W:14#)
• 50 burpees
• 50 double unders

Day 47: Monday, November 14 Personal Workout

• Hoodies are being printed this week!
• SKI/SNOWBOARD TRIP to LE MASSIF/MTE. STE. ANNE – forms available from me today!
• www.rodroy.com/cphs
• Now is the time  to start dialing in your diet to support your training efforts!

(courtesy: CrossFit OTown)

WOD:

• Bench Press: 3 reps @ 80%; 3 reps @ 85%; 3 reps @ 90%

then:

• 11 rounds:
  9 KB Swings
  7 Wall Balls
  5 Pushups

 

Day 46: Friday, November 11, 2011 Lest We Forget…

• The CPHS Sports SHSM and Strength and Conditioning gang would like to thank super coach, Daniel Robitaille, for coming to share his experienced coaching with us.
• His warmth, candor and efective instruction was world-class
• we look forward to working with him again!
  

  Dan Robitaille coaching the girls

   

 

 

 

 

 

 

 

Megan squatting with solid form

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

working the platform

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Duncan perfecting his Clean and Jerk

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 45: Thursday, November 10 OLYMPIC WEIGHTLIFTING SEMINAR

 

 

SHSM Girls giving thanks!

•  we are extremely fortunate to have Daniel Robitaille, former National Team Coach (and Champion), with us today at CPHS to instruct us in Olympic Lifts
• please welcome our Sports SHSM members as they particpate with us today

WOD:

• listen, learn and practice the Squat Clean and Jerk

Even Coach Dickie’s grandson, Jayden, can lift the bar…

Have a great day!

Day 44: Wednesday, November 9 Personal Workout

• Read the nutrition advice found at the the top of our blog!
• Consider the following words of wisdom from www.selfdiscipline.com:
• 1. Learn to fall in love with the pain of hard work.

  Self discipline’s Insight: Pain + Reflection = Progress. When there is pain, the animal instinct is “fight or flight” (i.e., to either strike back or run away) and the higher-level thinker’s instinct is to reflect (i.e., to try to understand it and to figure out what is best to do about it).  So, this quality is a key differentiator between those who evolve fast and those who don’t.

  2. Know that pain is temporary.

  Self discipline’s Insight:  The Self discipline mantra.  The art of overriding your impulses.  Your quest is going to lead to an all too familiar and uncomfortable place… The mirror. What one comes to realize is that a majority eating and training habits begin and end with the person in the mirror.  If you can learn to control yourself no matter what the environment or emotional state you are in, you will not only be lean, healthy and conscious… but rich.  Lastly, never have SELF PITY. In the words of D.H. Lawrence  ”I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever feeling sorry for itself.”

  3. Every day matters.

  Self discipline’s Insight: Question: When is the best time to plant a tree? Answer: 2 years ago. Question: When is the next best time? Answer: Today. Make the most out of today.  Make the most out of each and every day. Each rep counts. Each breath counts. Get stronger every day.

  5. Don’t let what you cannot do interfere with what you can do.

  Self discipline’s Insight: When faced with a mountain, I WILL NOT QUIT! I will keep striving on…Until I climb over,
  Find a pass through, Tunnel underneath or Simply stay and turn this fucking mountain into a gold mine! DO WHAT YOU CAN, WHERE YOU ARE, WITH WHAT YOU HAVE!

  6. To get what you want, you must do things you don’t want to do.

  Self discipline’s Insight: The grind of paying your dues. It’s NEVER free and cannot be bought.  Try to most of the things you don’t want to do.  Try to learn or take away something from he situation even if you don’t want to be there.    

  
  7. Know what you don’t know

  Self discipline’s Insight:  Your only as strong as the weakest link in your chain.  Find your weakness.  In your attack on life and success try to strengthen your resolve or weaknesses both mentally & physically.  The things that you don’t know….start studying.
  8. Respect the commodity of persistence.

  Self discipline’s Insight:  ”Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts.  Persistence and determination alone are omnipotent.  The slogan “Press On” has solved and always will solve the problems of the human race. -Calvin Coolidge”Hustle Beats Talent When Talent Doesn’t Hustle.” “You may not have connections, or an education, or come from a family with wealth, but with enough passion, selfdiscipline, and persistence you can make anything happen.” -Gary Vaynerchuk

  9. The more successful you become, the more humble you should be.

  Self discipline’s Insight:  This is the path of a peaceful warrior.  Flexible without weakness. Strength without arrogance. Kindness without vulnerability.  Trust without naivete.  In turn you will invincible courage…
  

  10. If you respect someone’s success, do not feel ashamed to imitate their
  successful behavior.

• WOD:
• 2 rounds for time of:
  50 Sit-ups
  40 Double-unders  (or 200 singles)
  30 Good Mornings
  20 Wall Ball Shots 
  10 Standing Long  Jumps 
  400 meter run (around the outside of the school)

 

 

Day 43: Tuesday, November 8

Check out the media coverage for our CrossFit CPHS gym:

The following excerpt was taken from www.dansquestforfitness.com. He came here to coach us the Snatch. He was very impressed with our classes, school and our world-class weightroom.

OCTOBER UPDATE:

I spent a day at Carleton Place High School teaching olympic lifting and seeing the interest and effort from the close to 75 students I saw that day was more than energizing as a coach.  My hat is off to coach-teacher Brian Dickie who has developed one hell a program out there which should be replicated across the province and country.  Nice work coach! (Dan Allaire, Caveman Strong)

THURSDAY WE HAVE THE DISTINCT PLEASURE OF HAVING NATIONAL COACH, DANIEL ROBITAILLE, COME TO OUR GYM!

A little bit about Daniel Robitaille

(A) As an Athlete

1972 – Provincial Champion and Junior National Champion. (148lb class)
1973 – Provincial and National Junior Champion (148lb class)
1975 – Canada Games – Gold medal (165 middleweight class)
1975 – Pan American Games (Mexico) Triple bronze medalist.
1975 – Member of 4 man team that wins the Gold medal at the summer Los Angeles Summer invitational.
1977 – Canadian men’s Champion
1977 – Gold Medal in the Clean and Jerk (european open) Cardiff Wales.
1978 – Canadian men’s Champion and Record Holder.

(B) As a Coach

1977-1999 Coach of the Elite Weightlifting club in Elliot Lake.
1981-1982 Appointed Coach at the Junior World Championships
1982 – Appointed Coach at the Pan American Championships
1991 – Coach Canada Winter Games
1992 – Coach WORLD CHAMPIOSHIPS (MENS AND WOMENS NATIONAL TEAM)
1993 – Head Coach Junior World Champioships Czech republic.
1993 – 1994 – Ran training camps in Colorado springs for mens and womans National team program. Appointed Junior National Team Program Leader
1995 – Head Coach PAN AMERICAN GAMES (ARGENTINA) Manager and coach at the Canada winter games
1996 – Appointed Manager and Head Coach at the Central American Invitational (GUATEMALA)
1999 – Coach World Championships Athens Greece.

 

Day 42: Monday, November 7 Personal Workout

Oh, yeah! Moolah! This is the last request. Please bring in your money as soon as you are able!

FOOD FOR THOUGHT….

Technique, technique, technique

CrossFit workouts are hard, they are intense, and they challenge you in so many different ways. When we ramp up intensity and try to “go fast” generally the first thing that falters is form and technique…..in an effort to go fast we develop “CrossFit slop” …our squat gets ugly, we don’t open are hips,we dont get depth, we dont fully lock out overhead etc etc…..we all have certain movements that we struggle with even at the best of times, add in exhaustion and the clock and that technique can really suffer. So what is the best answer..is it better to slow right down and do every rep perfectly at the expense of intensity??… or is it better to keep that intensity high and accept that every rep may not be perfect?? I think there is a fine line that we need to keep especially when it comes to metabolic conditioning type workouts…kind of like the 80/20 rule….make sure that 80% of our reps are good and solid and if we slightly miss the mark on the other 20% in order to keep out intensity high then we have the best of both worlds.

Now when we are doing heavy lifts…squats, presses, deadlifts etc we need to being constantly striving for perfect form or as perfect as we can be on that given day. Poor form in the heavy lifts is a sure recipe for injury…..Until you have a good understanding and body awareness in these movments you need to focus on keeping the weight light and working on moving correctly.

Our long term  goal should always be to move better and this is precisely what our “warm up”, “buy in”, and “cash out” are all about. This is a time when we NEED to focus on how we are moving not just going through the motions and chatting with our friends. This is a time to reinforce good technique so that we get as close to that as possible when our intensity is high. In my opinion this should start with the basic simple squat….which if you take a look around apparently isn’t so basic and simple…….it takes work, you have to understand how you need to move, where you need to improve your flexibility, what is happening in your knees, hips, back, shoulders. etc and you need to practice, practice, practice.

Here is where I would generally insert a picture of someone super fit doing a perfect squat……..however this pictures shows us just how natural the squat shoud be…this form is something we should all strive for…perfect foot postion, perfect knees right in line with feet, weight on the heels, vertical back, amazing depth…..if we could all just re-learn how to do this.

(Take n from www.crossfitconnection.com)

Buy In 

1RM Weighted Pullup (try weighted chest to bar if regular pullup is easy) 

WOD:

• 10 Wallballs 
• 10 Pullups 
• 7 rounds 

Cash Out 

Moblility- shoulders, use bands and foam roller while holding kettlebell overhead 

Day 41: Friday, November 4 Personal Workout

Oh, yeah – cash!!

WOD:

A. Deadlift 3-3-3                                                    

B. 3 rounds for max reps:

    75s Row (for cals)

    15s Rest

     75s Wall Ball

    15s Rest

     75s KBS

    15s Rest

    75s HSPU

     15s Rest

(taken from CrossFit O-Town)

Day 40: Thursday, November 3 Freedom of Choice

Hoodies – we are almost there, folks!

Please take the time to read, “Scaling Workouts” in Journal Articles section.

WOD:

• you may choose your own workout or ask the coach for one

also, check the following: