Monthly Archives: May 2012

Day 75: Thurs., May 31 Sweet Chipper Action!

  • Day 110 of the “it’s almost over” Burpee Challenge.
  • Today we are going to a do a parther workout that involves a chipper.

WOD:

In any order complete the following with your partner, break up into reps however you see fit.

  • run around school
  • 20 flips of the tire outside on front lawn
  • push Prowler the length of the parking lot one way
  • 20 burpee jump overs
  • 30 pull ups
  • overhead keg carry from sign to rocks and back
  • 40 KB swings
  • carry a loaded barbell together with the lighter person’s Bodyweight on a barbell from sign to rocks and back (or use the yoke)
  • run the St.Mary’s loop
  • Becnh Press 5000 pounds
  • Clean and Jerk 5000 pounds
  • skip length of parking lot and back as fast as possible
  • row 1000m

 

Day 74: Wed., May 30 Personal Workout Action

  • Day 109 of the super-duper fun Burpee Challenge!
  • For those people that are in the class after lunch today, please arrive quickly as we have special guests from Squamish, BC with us today!

WOD:

  • 3 sets of 3 reps of Deadlifts @ 80%, 85% and 90%

then:

5 Handstand Push Ups

run 100m

10 Burpees

run 100m

20 KB Swings (24kg/16kg)

run 100m

40 Double Unders or 120 singles

run 100m

80 Goblet Squats (KB 24/16)

run 100m

40 Double Unders

run 100m

20 KB Swings

run 100m

10 Burpees

run 100m

5 Handstand Push ups

Day 73: Tues., May 29 To be determined…..

  • Just waiting on the weather, folks! Show up to class to find out what we are doing!
  • Day 1,000,000  108 of the mental Burpee Challenge!
  • WOD or class activity will be based on too many factors to articulate in this blog – come ready with a willing and receptive heart!

Day 72: Mon., May 28 Personal Workout Action

  • Yeah, it is Day 107 of the freakin’ Burpee Challenge!
  • It seems like forever since we worked out!
  • We basically have three full weeks to chase our goals during the school season – lets’ go!

(crossfitotown.com)

WOD:

  • Bench Press 5 reps # 85%. 3 reps @ 90%, and 1 rep @ 95%

then:

“GATOR”

EACH ROUND HAS A 3 MINUTE TIME LIMIT…..get through the lifting, running, and skipping, use the rest of the time for MAX number of Burpees…..Score is total number of Burpees.

FIRST ROUND

18 Thrusters 65/45 lbs

200 M Sprint

30 Double Unders

18 Sumo Deadlift High Pulls 65/45 lbs

MAX BURPEES

REST 3 MINUTES


SECOND ROUND

15 Thrusters 65/45 lbs

200 M Sprint

30 Double Unders

15 Sumo Deadlift High Pulls 65/45 lbs

MAX BURPEES

REST 3 MINUTES


THIRD ROUND

12 Thrusters 65/45 lbs

200 M Sprint

30 Double Unders

12 Sumo Deadlift High Pulls 65/45 lbs

MAX BURPEES

(modified from crossfitconnection.com)

Day 71: Thurs., May 24 Soccer Action

  • Day 103 of the indefatigable Burpee Challenge!
  • We are going to meet in the weight room – discuss the meaning of life – and then go to play SOCCER (in the period 4 class this morning). At 11:00, we will head to main field to watch Senior team deal with cross-town rivals.
  • This afternoon’s class will watch the Junior team play in the County final as well.

 

Day 70: Wed., May 23 Personal Workout Action

  • Day 102 of the “Holy Rip, am I still doing the” Burpee Challenge.
  • We are going to have two top notch CrossFit animals visiting us in about a week. Andrew Slater and his training partner (for life), Tanya, are coming from CrossFit Squamish (Near Whistler, BC) to check out our gym. Be forewarned – these two are the real deal!!

  • WOD:

  • 3 sets of 3 reps of Deadlifts @ 80%, 85% and 90%

  • then:

  • For time:
    50 Squats
    40 Kettlebell Swings (35#/24#)
    40 Toes-to-bar (or knees up)
    800 meter run (St. Mary’s Loop)
    40 Good Mornings (45# bar/35# bar)
    40 Sit-ups
    50 Squats

  • Don’t forget that we are playing Soccer on Thursday!

Day 69: Tues., May 22 Personal Workout Action

  • DON’T FORGET TO BRING IN MONEY FOR CROSSFIT CPHS CLOTHING!

  • After a three day break, many of you will be ready to get back at it!
  • The following photo refers to always working on strict movements before moving on to kipping-style moves.
  • Day 101 of the wildly demanding Burpee Challenge!

Courtesy of CrossFit SouthBay

WOD:

  • Bench Press 3 sets of 3 reps @ 80%. 85% and 90%

then:

Partner Workout modified from CrossFit Connection

400 M RUN with DB Farmers Carry – one set of DB 35/25 – one person takes both DB, switch whenever you need to…run side by side.

60 Partner Wall Ball 20/14 lbs

400 M RUN with Medicine Ball – Hot Potato

40 Burpee Box jump Overs

100 M Partner Broad Jump (one partner jumps; next person jumps from their spot; and so forth)

20 Partner Deadlifts 315/225 lbs (two on bar at same time)

100 M Walking Lunge – both of you together

10 Partner Clean and Jerks 205/135 lbs (two on bar at same time)

Day 68: Fri., May 18 Personal Workout Action

  • Sorry for the late post!
  • It is Day 97 of the exceptionally rewarding Burpee Challenge!
  • CrossFit CPHS Hoodies and t-shirts are in!! Bring in your cash or cheques!!!!!

 

WOD:

  • 5 reps of Squats @ 75%, 80% and 85%

then:

4 rounds of the following

10 Sumo Deadlift HighPulls 95/55 lbs

10 Floor Chest Press with DBs

10 Pendlay Rows

10 Back Squats

RUN 200 M

Day 67: Thurs., May 17 Lanark County Track and Field Meet

  • If you thought I forgot to do the 95 Burpees yesterday – uh-uh!
  • Day 96 of the far-from-fun Burpee Challenge!
  • meet at track for the County meet

 

Day 66: Wed., May 16 Personal Workout Action for period 2 and Track’tion for period 4

  • Period 2 workout action
  • period 4: head to track to watch County Track and Field Meet

WOD:

  • 5 reps of Deadlift @ 75%, 80% and 85%
  • and tben

Complete the following for time:

  • 400m run
  • 12 pull-ups
  • 6 shoulder press (M:95#/W:65#)
  • 8 pull-ups
  • 4 shoulder press
  • 4 pull-ups
  • 2 shoulder press
  • 800m run
  • 2 shoulder press
  • 4 pull-ups
  • 4 shoulder press
  • 8 pull-ups
  • 6 shoulder press
  • 12 pull-ups
  • 400m run