Monthly Archives: November 2012

Day 60: Friday, November 30 Squat Maximum Testing

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Another wild day of new PBs as CrossFit CPHS athletes continue smash their previous bests

  • today we are going after the Squat Maximums

Strength:

  • warm up very carefully and be prepared to set a new Squat Max

Met-Con WOD:  from the main page of CrossFit.com

Three rounds for time of:

  • 10 Weighted toes-to-bar, 8 pound ball (if possible)
  • Row 200 meters with straight legs
  • 10 Rower-facing burpees
  • Row 200 meters with straight arms

Wow! It is the last day, Day 30, of the 30 in 30 Challenge: 30 Toes to Bar

Day 59: Thursday, November 29 Shoulder Press Max Test

Photo

  • Another day of exceptional lifting as countless athletes set new PBs in Deadlift
  • The 5/3/1 program is making a difference!

Strength:

  • warm up and go after a Strict Shoulder Press Maximum 
  • remember, there is absolutely no leg involvement in this lift!

Met-Con WOD:  this is to be done at a  relaxed pace (weights are moderate)

  • 5 tire flips
  • 10 elevated single leg squats (rear foot is elevated)
  • 5 burpees
  • 10 split jerk back thrusters
  • 5 HSPU (or your version of hand stand push ups)
  • 10 cable straight arm pull downs
  • 5 TGUs with the bar each arm
  • 10 Db push press with single arm while on one knee
  • 5 trips up the stairs
  • 10 Db Arnold Pullovers
  • practice your Double Unders

Day 29 of the 30 in 30 Challenge: check the sheet (coach on meds after first day in walking cast:)

Day 58: Wednesday, November 28 Deadlift Maximum Test

 

  • Congratulations to all athletes who achieved new PBs on their Power Cleans yesterday! The hard work and commitment are paying off!

Strength:

  • warm up very carefully and sensibly and go after a new Deadlift max

Met-Con WOD:

20 minute AMRAP (75/55lb)
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

Day 28 of the 30 in 30 Challenge: on the bulletin board (I can’t remember)

Day 57: Tuesday, November 27 Power Clean Max Test

Strength:

  • Warm up properly and establish a new Maximum Power Clean

 

Met-Con WOD:

this WOD is courtesy of  CrossFit 416 in Toronto as I received a t-shirt from Sean Killer-patrick last night (he worked out there while he covered the Grey Cup this weekend for the Associated Press):

Midline WOD

3 Rounds of:

  • ME (max effort) Hollow Rocks 
  • Rest 30 sec
  • ME Plank
  • Rest 30 sec

WOD:

10 Min AMRAP:

  • 12 x Over the box – box jumps
  • 10 x KB Swing (24/16kg)
  • 8 x HR (Hand-release) Push-ups

Day 27 of the 30 in 30 Challenge: 30 pull-ups

Day 56: November 26 Personal Workout Action

Strength:

  • Yupper, we are doing Max Bench today
  • Spend 20 minutes establishing your new Max (warm up well and sensibly)

Met-Con WOD:

2 rounds of the following:

  • run 2 laps of the hall
  • 10 Overhead Squats 65/45 lbs
  • 10 Push Press 65/45 lbs
  • 10 Pendlay Rows 65/45 lbs
  • 10 Thrusters 65/45 lbs
  • 10 Push Ups
  • 10 Pull Ups

Day 26 of the 30 in 30 Challenge: 30 Back Squats with 60% of your BW for guys and 50% for girls

 

 

Day 55: Friday, November 23 Personal Workout Action

Post-Fran Debrief by Keltie and Sierra

 

 

 

 

 

 

 

Pre-Fran Confidence by Jailey Boy

 

 

 

 

 

 

 

  • Exceptional job by all those firebreathers who took on Fran! The heart and soul and determination were on full display!

Strength:

  • 3 sets of 5 reps of Squats @ 60%, 70% and 80%
  • next week we will do maxes for our Bench Press; Power Clean; Deadlift; Shoulder Press and Squat

Met-Con WOD: (this is a recovery workout)

  •  either row 1000m row; run 6 laps of the hall; cycle for 5 minutes; or Airdyne for 5 minutes THIS IS TO BE DONE AT A MODERATE PACE
  • 25 sit ups
  • 25 jumping jacks
  • 25 push ups
  • 25 light KB swings
  • 100 skip ropes (or 30 DU’s)
  • finish with one of the above row; run; cycle or Airdyne that you did not fo the first time

Day 23 of the 30 in 30 Challenge: 30 renegade rows for time (guys use 15 or 20# dbs; girls use 5 or 10# dbs)

Saturday, Day 24 of the 30 in 30 Challenge: 30 mountain climbers each leg

Sunday, Day 25 of the 30 in 30 Challenge: 30 flutter kicks each leg

Food for thought in honour of America’s Thanksgiving: (from Outlaw CrossFit)

20121122-073803.jpg

Day 54: Thursday, November 22 “Fran”-tastic

 

  • Yes, upon my return we are going to perform Fran
  • Again, for the record, it is 21-15-9 reps of Thrusters and Pull-ups for time (rubber bands may be used if required for pull-ups)
  • we will do this in waves of 5 at a time until everyone is done
  • this is the only working out that will be done other than people warming up

Fran (as Rx’d for guys: 95#; girls: 65#)

  • I am recommending that most guys use 65# and girls use 45#
  • I would love it if some of you firebreathers tried it as prescribed (Rx’d), but it only makes sense if you can thruster 135# and up
  • 21 Thrusters (a front squat into a push press)
  • 21 Pull-ups
  • 15 Thrusters
  • 15 Pull-ups
  • 9 Thrusters
  • 9 Pull-ups

Day 22 of the 30 in 30 Challenge: 30 GHD sit ups

Day 53: Wednesday, November 21 Personal Workout Action

  • Thanks for your patience – I will be back on Thursday!

Strength:

  • 3 sets of Deadlifts @ 60%, 70% and 80%

Met-Con WOD: 3 rounds of the following

  • 3 laps of the halls
  • 25 AIR SQUATS
  • 25 PUSH UPS
  • 25 SIT UPS
  • 25 STEPS of LUNGE

* the entire workout is done with a 35/25 lb plate….Run/Squats/Push Ups/ Sit ups/Lunge….hold the plate however you want but it must be on your back for the push ups, and on your forehead for the sit ups.

Day 21 of the 30 in 30 Challenge:  30 Front Squats with 75# for boys and 55# for girls

Day 52: Tuesday, November 20

  • Ain’t it the truth…
  • The Coach took a little “break” in his WOD yesterday…

 

Is that a cankle, Dankle?

 

 

 

 

 

 

 

  • And, for the record, I finished the WOD (I still had 6 more Squat Clean Thrusters with 115# to go (and two sets of stairs)
  • I am not bragging; I’m just sayin’….

WOD:

  • you must catch up on the 30 in 30 challenges
  • be reasonable, but get a few done that are hanging over your head!

Day 20 30 in 30 Challenge: 30 Back Thrusters (guys use 75#; gals use 45#)

  • CrossFit CPHS clothing order was shipped yesterday from Texas!

 

 

Day 51: Monday, November 19 Personal Workout Action

  • Atlas Power Wraps are en route from Cal-eye-for-ni-ay!!

Strength: Cycle 2; Week 4 (deload action)

  • 3 sets of  5 reps of Bench Press @ 60%, 70% and 80%

Met-Con WOD:

15 Power Cleans 115/75 lbs

2 laps of the halls

12 Squat Cleans 115/75 lbs

2 flights of the main stairs

9 Hanging Squat Cleans 115/75 lbs

2 laps of the halls

6 Squat Cleans to Thruster 115/75 lbs

2 flights of the main stairs

Day 19: 30 in 30 Challenge: 30 Body Weight Deadlifts for time