Monthly Archives: June 2012

Thursday, June 28

  • Please come in and get your Under Armour Hoodies
  • School is closed at 12:00 today as we are at staff luncheon.
  • Please contact me if you want a WOD

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Wednesday, June 27

  • Sorry, I wasn’t at the gym today, but I was running the prospective rookies for the Ottawa Senators through their fitness testing at the Sens Devlopment Camp at ScotiaBank Place.
  • All of the players who have done Olympic Lifts performed brilliantly in testing!
  • Come get your UnderArmour Hoodies at school.
  • The CrossFit CPHS gear from US will be shipped today!

Tuesday, June 26

 

It is indeed the end of an era as Coach Kinger leaves us to enjoy the rigours of retirement!

  • The Under Armour hoodies are finally in – please come to PE office on Wednesday to pick yours up (not Tuesday, as coaches will be away at Sports meetings)
  • The CrossFit CPHS gear will soon arrive once it clears US customs.
  • Look for the new pain machine to arrive this week: the Schwinn Airdyne

Monday, June 25

stefanrueda:

!

  • Hey, guys! Those of you who are waiting patiently for UnderArmour and CrossFit CPHS stuff – thanks for your patience. I am waiting, too!
  • I will yell it from the mountaintops when they arrive!!
  • I know there is one more day of exams. Don’t forget, you can come in to work out, or finish off testing.
  • Find me in the school (PE office, room 100, weight room).
  • I will post a schedule of when I can be in weight room, once I sort out my summer roofing schedule.

IACgraphic

Friday, June 22

  • Hey, guys! Sorry I missed posting yesterday!
  • The UnderArmour hoodies are coming – thanks for your patience! There was a lag in production, bu they are coming. I will notify everyone the minute hey arrive.
  • Also – CrossFit CPHS muscle shirts, racer back t-s and hoodies are also coming for those people who ordered in the second round.
  • Please come find me if you want to finish up testing, or simply workout – I am in Library this morning covering exams, but you can come md ask for the key.
  • Next week, you are welcome to come in any day. On Tuesday, I will be away working the Ottawa Senators Development Camp at the ScotiaBank Place.

Wed., June 20 First Day of Exams!

  • although the gym is offically closed due to exams, CrossFit CPHs members are still welcome to work out as ,kong as you coonect with Coach Dickie!
  • I am in PE office daily from 7:45 until 2:45 (unless I am in weight room, or on a duty in school).
  • Track me down!
  • I will be opening the weight room on occasion over the summer. Keep posted!

Day 88: Tues., June 19 Event # 4: Thruster/Sit-up Couplet

  • Congrats to everyone yesterday for the excelent effort on Burpee Helen-ish!
  • Jake Burke had the fastest time at 8:49; Sabrina Van Schyndel had the fastest girl’s time at 10:59
  • Today is the last day of classes: remember to finish up your blog; take “after” pictures and measurements and weight.
  • You are welcome to come in over the exams to work out (as long as I am available) and finish up testing .

EVENT #4:

In 10 minutes get as far along the ladder as possible:

  • 2 thrusters (full front squat; full overhead lockout)
  • 2 sit ups (feet are anchored; hands must touch ground behind head and then touch dbells at front)
  • 4 thrusters
  • 4 sit ups
  • 6 thrusters
  • 6 sit ups
  • and so forth unitl 10 minutes are up

MEN:                                                                                                 WOMEN:

GOLD:  75#           SILVER: 65#       BRONZE: 55#              GOLD: 45#          SILVER: 35#

Day 87: Mon., June 18 Event #3:

  • Welcome to the last two days of your semester!
  • We have two events left in the CrossFit CPHS Games
  • many people in the afternoon class on Friday did not attempt the WOD – you may do so today, but only at lunch or after school.
  • todays’ challenge involves a run, a lift and burpees
  • we are all heading to the track.

EVENT#3: “Burpee Helen-ish”

3 rounds for time:

400m (one lap of track)

21 plate ground to overhead

12 burpees

  • Men’s Gold: 45#
  • Men’s Silver: 45#
  • Men’s Bronze: 35#
  • Women’s: 25#
  • 20 minute time cap

DAY 86: Fri., June 15 CrossFit CPHS Games Event #2

Event #2A – “Front Squat 10×10 Ladder”

In 3 minutes, complete as many reps as possible of:

Front Squats

Every 10 reps, the bar weight goes up by 10 pounds. Continue in this fashion until the 3 minutes is up.

START WEIGHTS:

Grade 11 Men = 135#, Grade 11 Women = 65#

Grade 10 Gold = 135#, Silver = 115#, Bronze = 95#

 

immediately after Event #2A:

Event #2B

In 3 minutes, complete as many reps as possible of:

Burpee box jumps, 24″ (boys)/20″ (girls)

 

GOLD: DL/PU RANK: POINTS:




Burke, Jake 181 1 1
Culyer, James 155 4 4
Glover, Jack 160 3 3
Guillot, Jacob 124 8 8
Hayward, Tyler 125 7 7
Howes, Ben 170 2 2
Johns, Jake 152 5 5
Lee, Ryan 87 12 12
Pappas, Nathan 120 9 9
Percy, Curtis 66 14 14
Rollings, Mike 150 6 6
Rothwell, Graydon 111 11 11
Shannan, Angus 112 10 10
Vinent, Dan 80 13 13




       
SILVER: DL/PU RANK: POINTS:




Hall, Dylan 95 2 2
Bennett, Logan 108 1 1
       
BRONZE: DL/PU RANK: POINTS:




Bourck, Josh 140 3 3
George, Johnny 80 6 6
Harris, Peter 80 6 6
McIntosh, Jordan 120 5 5
Naran, Raj 161 1 1
Parker, Nelson 120 5 5
Pryde, Tom 131 4 4
Ward, Keiran 160 2 2
       
       
WOMEN: DL/PU RANK: POINTS:




Emmanuel, Haley 150 2 2
Hanzidiakou, Molly 143 3 3
Lackey, Olivia 135 4 4
Lepage, Chantal 102 6 6
Sturgess, Marley 80 7 7
Thompson, Emma 130 5 5
Van Schyndel,Sabrina 179 1 1
       
       
WOMEN SILVER: DL/PU RANK: POINTS:




Shaw, Meaghan 120 6 6
Forstyh, Hannah 132 5 5
Dwyer, Cassidy 160 4 4
Strickland, Meaghan 180 2 2
O’Driscoll, Tara 200 1 1
Johnson, Carly 63 7 7
Navin, Brittany 167 3 3
       
       

Day 85: Thurs., June 14 EVENT #1: CROSSFIT CPHS GAMES

  • Event #1 of the CrossFit CPHS Games!
  • AMRAP”
  • 8 minute AMRAP:
  • 20 Deadlifts
  • 20 Hand-Release Push ups

I know I said no to hand-release push ups, but I changed my mind!!

Okay – we are not Reebok, but …..