Monthly Archives: October 2012

Day 38: Wednesday, October 31 Personal Workout Action

  • Hopefully, the people who completed yesterday’s Spooktacular WOD with integrity had a good time
  • As is often the case, some weak-minded types had trouble following the WOD to the letter of the law – those who took it seriously would ask you to re-read the poster above!
  • PLEASE NOTE: Nov.1 we are starting the 30 in 30 Challenge. For the next 30 days, I will post a 30 rep challenge every day(yes – on weekends, too!)


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



“The Chief”

Max rounds in 3 minutes of:

135/95 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Scale as needed!



Day 37: Tuesday, October 30 Pre-Hallowe’en Spooktacular

Living and the Dead
In this workout you can choose to be alive or a Zombie.  OOOOoooAAAHHAAAHHAA

If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!
Run 4 laps of halls
80  Air Squats
60 Sit-ups
40 Push-ups
20 Pull-ups
Run 2 laps of halls
*If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

  • This can be done in a group or as a pair – you must perform perfect reps and be vigi lant about 3 minute head start
  • This, folks, is about honour!

Day 36: Monday, October 29 Personal Workout Action

Inner strength poster-page-001

  • Congratulations to all those who had PRs in the pursuit of their CrossFit Total
  • results will be posted by Wednesday
  • today marks the start of Cycle #2 in the Wendler’s 5-3-1 program
  • you will either add 5 pounds to all lifts, or you may use your new PR and establish the most appropriate number


  • 3 sets of 5 Bench press @ 70% plus 5#, 75% plus 5#  and 80% plus 5#

Met-Con WOD:

  • repeat this 2 times

set clock to 2 MINUTE TIME LIMIT

lap of halls, and then do the following in the time remaining on the clock:



 set the clock to 2 MINUTE TIME LIMIT

lap of halls, and then do the following in the time remaining on the clock:



set the clock to 2 MINUTE TIME LIMIT

lap of halls, and then do the following in the time remaining on the clock:



(adapted from CrossFit Connection)



Day 35: Thursday, October 25 CrossFit Total



Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts

  • Please hand in your sheet when you are done!
  • Have a super three day weekend!


Day 34: October 24 Personal Workout Action


Well, folks, we finally made it to he big screen! We at CrossFit CPHS are very grateful to Chris Kalec from Again Faster Canada for taking the time to come check us out!


  • 3 sets of reps of Deadlift @ 60%, 70% and 80%


  • run a lap
  • 2 sets of stairs in main staircase to 2nd floor
  • 10 OHS (light)
  • 50 skips
  • 10 DB curls
  • run a lap
  • 2 sets of stairs
  • 10 Hang Snatch (light)
  • 10 pistols
  • run a lap
  • 2 sets of stairs
  • 10 face pulls
  • 10 pulls on the rower
  • run a lap
  • 2 sets of stairs

finish off by working on your GOATS (something you hate or feel you don’t do well at)


Day 33: Tuesday, October 23

WOD: Mountain Climber

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

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) you can do sit ups with feet held
50 – Dips (Both RX and Scaled)
60 – Lateral Jumps (Over Black Parallettes or barbell with bumpers)
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:

Day 32: Monday, October 22 Personal Workout Action

  • The above infograph should be somewhat humbling to all of us!


  • Please get your money and order forms in by Thursday for the CrossFitCPHS clothing order.
  • on Thursday, we will be doing the CrossFit Total: you will have three attempts in the  Back Squat, Deadlift and Strict Shoulder Press. Your total is the sum of your best of three.


  • We are now in Week 4 of our Strength cycle THIS IS A DE-LOAD WEEK
  • 3 sets of 5 of Bench Press @ 60%. 70% and 80%

Met-Con WOD:

Quarter Gone Bad” (courtesy of LancerFit)

Complete four rounds of the following:

  • 95#/55# Push Press, max reps in 15 seconds
  • Rest 45 seconds
  • Burpees, max reps in 15 seconds
  • Rest 45 seconds
  • 20#/or whatever Weighted Pull-up, max reps in 15 seconds
  • Rest 45 seconds
  • 45#/25# DB Hang Squat Clean, max reps in 15 seconds
  • Rest 45 seconds


Day 31: Friday, October 19 Personal Workout Action

  • Exceptional job by everyone at the track yesterday!!






Holy sugarbush! I wish I hadn’t eaten that Big Mac…


  • 5 reps of Squats @ 85%; 3 reps of Squats @ 90%; and 1 rep of Squats 95%

Met-Con WOD:

  • 10 power cleans (M:115#/W:65#)
  • 2 shoulder to overhead (M:115#/W:65#)
  • 8 power cleans
  • 4 shoulder to overhead
  • 6 power cleans
  • 6 shoulder to overhead
  • 4 power cleans
  • 8 shoulder to overhead
  • 2 power cleans
  • 10 shoulder to overhead


  • row or Airdyne for 3 minutes

Day 30: Thursday, October 18 Over at the Track’tion!


  • today’s WOD will take place at the track!
  • 400m run
  • 20 bleacher hops
  • 200m run
  • 20 push ups
  • 100m run
  • 20 sit ups
  • 100m run
  • 40 jumping jacks
  • 50m lunge
  • 50m backwards run
  • 20 air squats
  • 400m run



Day 29: Wednesday, October 17 Personal Workout Day

Photo: and - thanks, Isaac Hinds!!


  • 5 reps of Deadlift @ 85%; 3 reps of Deadlift @ 90%; and 1 rep of Deadlift @ 95%

Met-Con WOD:

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.


photo taken from: