Monthly Archives: September 2012

Day 19: Monday, October 1 Let’s get this party started…

  • starting Wednesday, you must come to class prepared to program your own personal workouts from now unitl the end of the semester
  • your program must be goal-centric based on your maximum testing results
  • you must incorporate sterngth training with traditional CrossFit met-cons
  • 20 % of your final grade comes from your blog a9nd therefore your program)




  • finish your testing and hand in your sheet

Day 18: Friday, September 28 Final Day of Testing!


  • today is the last day of testing, so you have to finish!
  • remember to formulate a workout plan for next week.
  • I will finalize details on Monday!
  • your plan must be a three day a week strength and conditioning plan
  • it must be specific (prescriptive) based on your fitness testing results
  • it must be posted to your blog; linked to CrossFit CPHS blog; and it must be followed


Day 17: Thursday, September 27 Fitness Testing Week

  • You have two days left to get through your testing!
  • Please use today’s time wisely!
  • Remember to get your blog organized on:
  • send me the address on the “comment” page at the bottom of this post


oh its just you again

Day 16: Wednesday, September 26 Fitness Testing Week

  • thanks to all those people who gave their time and money to the Terry Fox legacy!
  • continue pushing your limits with your Fitness Testing!

Day 15: Tuesday, September 25 FITNESS TESTING WEEK

  • continue completing your Fitness Testing
  • consider doing one of the CrossFit WODs to day: (Helen)  (Grace)  (Fran)

Day 14: Monday, September 24 FITNESS TESTING WEEK!

  • This week you will establish your Fitness Benchmarks by completing all of the fitness tests found on the Fitness Testing Master sheet
  • The tests, for the most part, are similar to those found on our website’s CPHS Fitness Standards PDF (there are a few exceptions)
  • You must get through all tests by the end of Friday. Use your time efficiently. You do not have to time to dawdle, talk, idle or otherwise waste time
  • If you have specific injuries, please speak to me. If you miss a class, you will need to use MSIP time to catch up. After school, or at lunch, are also optional catch-up times
  • Remember: next week we will start Personal programming. You must have a program and your Blog in order by next Monday!

fitness testing master 2012

Day 13: Friday, Septmeber 21


  • rubber bands


  • squats
  • bench press
  • Atlas Stone Lifts

WOD: 3 rounds of the following

  • 10 bench press
  • 10 supine bar rows
  • 5 Atlas Stone lifts to shoulder

then: 3 rounds of the following

  • 10 back squats
  • 10 rear delt raises
  • 10 tricep pushdowns


Day 12: Thursday, Spetember 20


The Spice Must Flow
For time
10x Push-press (1/2 bw)
25x Push-ups
15x Hang power clean (3/4 bw)
25x Pull-ups
20x Back squats (bw)
25x Sit-ups
25x Deadlift (1.5x bw)
25x Box jumps (24 inch)
Row (2x your age in calories)


For time
Run 400m
40x DB push press (40#/30#)
40x Squat jumps
40x Sumo deadlift high pull (75#/55#)
40x Push-ups
40x Thrusters (45#)
40x Broad jumps
40x Hand to hand KB swings (53#/36#)
40x Star jumps
400x Jump rope singles

The Big Dirty
1 round
All lifts performed with empty 45# bar
Run 40om (use track or run around school outside once)
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m


For time
Row 500ms
20x Pull-ups
20x Thrusters (75#)
Run 400m
20x KB swings (53#)
20x Pull-ups
20x Box jumps (24 inch)
20x Thrusters
Run 400m
20x Box jumps
Row 500m

Day 11: Wednesday, September 19

Dream. Dream Big.

Essays | September 18, 2012 by | 0 Comments

Dreaming is free … so why do you give it up? Why do you act dour and doubt the glorious existence that could be yours in this often squalid life?

Because the world told you to? Because not everything worked out the exact way you planned it the first time? Because people convinced you that dreams were for children and idiots?

Ignore that noise. The audible world is full of grown babies crying because they did not get all the toys they wanted. Don’t listen to them. Listen to your own voice instead. It always knew you better than any of those naysayers anyhow.

Dream. Even better than that: dream big. Then, be brave and work your way to a glorious life.

(Image courtesy of Nicole Bedard Photography.)


  • 1 minute squat test


  • Snatch
  • Snatch balance
  • thrusters
  • wall walks
  • HSPU

WOD: 3 rounds (not for time)

  • 5 Hang Snatches
  • 5 thrusters
  • 5 hand release push-ups


  • work on Snatch Balances
  • walll walks
  • handstand push-ups


  • 3 Bear Complexes

Day 10: Tuesday, September 18


  • sun salutation – yoga action


  • clean and jerk
  • rowing machine
  • back rows/Pendlay rows
  • tabata


  • 3 rounds:
  • 5 Clean and Jerks
  • 10 back rows
  • 15 sit ups


tabata one of the following:

  • air squats
  • rowing machine
  • Airdyne bike
  • front squats