Monthly Archives: December 2012

Monday, December 31 Gym Open @ 3:15

  • The gym is open @ 3:15

 

 

Strength:

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

Met-Con WOD: Finish off the Year with a Chipper!

For time:
  • 20 Wall balls
  • 20 Sit-ups
  • 20 Box jump, 24/20″ box
  • 20 Push-ups
  • 20 Power Cleans 115/65
  • 20 Double-unders
  • 20 Thrusters 95/55
  • 20 Pull-ups
  • 20 Overhead Squats 75/45
  • 20 Kettlebell swings 53/35
  • 20 Push Press 95/55
  • 20 Dips
  • 20 Back Rows 95/45
  • 20 Burpees
  • 20 Bench Press 115/55
  • 20 Hollow Rocks
  • 20 Walking lunge steps
  • 20 Deadlift 115/65
  • 20 Knees to elbows
  • 20 Box Squats 115/55

We will finish with a little Prowler Relay in the gymnasium

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Saturday, December 29

What a great crew for a Friday Fracas!

What a great crew for a Friday Fracas!

 

 

 

 

 

 

 

 

 

  • Everyone worked exceptionally well on Friday’s tough WOD of toes to bar,Lachlan, Andre, Scott, Dano, Thomas, Brad, Gorm, Josh hand-release push ups and front squats!
  • Lachlan, Andre, Scott, Dano, Thomas, Sean, Gorm, Josh, (back row standing); Sean, Leslee, Kyle, Lindsay and Karsten (in front seated); Coach workin’ the magic with the lens!

Friday, December 28 Gym open at 3:30

  • Hey, guys! Thanks to everyone who came out today!
  • It was great to have Coach King join us for a WOD!

 

 

sean photo 1

 

 

 

 

 

 

 

 

  • Excellent photo by world class photographer (and CrossFit machine), Sean Kilpatrick.

 

sean photo 2

 

 

 

 

 

 

  • Coach King goes after it on the Deadlift portion of the Met-Con

sean photo 3

 

 

 

 

 

 

 

  • Photo by Coach Dickie

Strength:

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

Met-Con:

10-9-8-7-6-5-4-3-2-1- of the following:

  • Toes to Bar
  • Hand-Release Push ups
  • Front Squat @ 135#

Thursday, December 27 Gym open @ 3:30

Scott Laird and Leslee Brown stop in to crush a WOD!

Scott Laird and Leslee Brown stop in to crush a WOD!

 

 

 

 

 

 

 

 

 

 

Kyle says, "this is not the bar I thought you meant, Dad"

Kyle says, “this is not the bar I thought you meant, Dad”

 

 

 

 

 

 

 

 

 

 

 

Daryl McLellan and Jesse Campbell also drop into show how things are done!

Daryl McLellan and Jesse Campbell also drop into show how things are done!

 

 

 

 

 

 

 

 

 

 

STRENGTH:

  • 5 reps of Deadlifts @ 85%, 3 reps @90% and 1 reps @ 95%

Met-Con WOD:

10 deadlifts (205#)
15 pull-ups
20 box jumps (20”)
25 kettlebell swings (53#)
30 double-unders
25 kettlebell swings (53#)
20 box jumps (20”)
15 pull-ups
10 deadlifts (205#)

then:

  • 25 Floor Wipers with minimum of 95# 

Wednesday, December 26 Boxing Day, Hmm….

 

  • Just in case you didn’t understand that CrossFit is about family, community and having fun.
  • This picture includes the next wave of little Dicksters, Jayden!

Gym will be open around 3:15!

Warm Up
Shoulder Mobility
Split Jerk Practice with PVC
3 Light Sets of Strict Press
Strength (15 min cap)
Strict Press
70%x3, 80%x3, 90%x3 or more
Speed Sets (10 min cap) EMOM –every minute on the minute
Split Jerks 10 sets x 3 reps 
Met-Con WOD:

3 Rounds for time:

  • 10 Floor Press 95
  • 8 Split Snatch 95 (alternate legs)
  • 6 Handstand Push Ups or your version
  • 400 Meter Run/Row/Airdyne/or 4 flights of stairs

Tuesday, December 25 Merry Christmas!

 

  • This is the Dickie gang 18 years after the photo from yesterday’s blog post! 
  • The gym will be open on Wednesday around 3:30. I will post the WOD tomorrow morning!

Monday, December 24 Open Gym Action @ 3:00

Merry Christmas from the Dickie gang - this baby dates from 1994!

Merry Christmas from the Dickie gang – this baby dates from 1994!

 

 

 

 

 

 

 

 

 

 

 

 

 

  • Howdy, animals! IT IS NATIONAL BENCH PRESS DAY!!
  • The CrossFit CPHS gym is open at 3:00 pm today for a pre-Christmas Eve WOD!
  • I will have a workout ready for anyone who shows!
  • If you are in town for the holidays, and you want to show up, please do so. No experience required – just a willing heart!
  • If the doors are locked and you are late – knock on the lower windows on Lake Avenue side of school.

Day 81: Fri., June 8  Personal Workout Day

Day 75: Friday, December 21

Complete the following Snow Day WOD (Wake On Demand):

  • wake up
  • check http://www.ucdsb.on.ca Transportation site (or ask your momma)
  • scream for joy
  • roll over and go back to sleep

OR: get your lazy gluteus maximus in to CrossFit CPHS and scream for joy with the following:

Strength:

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

Met-Con WOD:

4 Rounds of the following:

Station 1: 1min Ground to Overhead (115/75#)

Station 2: 1min Row for calories

Station 3: 1min Slam Ball

Station 4: 1min Rest

Finish with 25 Barbell Wipers with 115#

006

Day 74: Thursday, December 20

  • Okay, team, today is going to be a fun workout done with a partner.
  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Power Clean; 2nd Day: 2 Dips and 1 Power Clean; 3rd Day: 3 Burpees; 2 Dips and 1 Power Clean; and so forth

1 Power Clean with at least 95 lbs for lads and 65 lbs for ladies

2 Dips 3 Burpees 4  Jumping Pull-ups 5 Knees up 6 Push-ups 7 Air Squats 8  Bench Press with at least 65 lbs for lads; 45 lbs for ladies 9 Box Jumps 10 Wall Balls (go to full height on wall and squat depth) 11 Kettle Bell Swings at least 24 kg for lads; 16 kg for ladies 12 Thrusters with at least 65 lbs for lads; 45 lbs for ladies

So:

  • 1 Power Clean
  • 2 Dips, 1 Power Clean
  • 3 Burpees, 2 dips, 1 Power clean
  • 4 Jumping Pull-ups. 3 burpees, 2 dips, 1 power clean
  • 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips,1 power clean
  • 8 bench press, 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups,3 burpees , 2 dips, 1 power clean
  • 9 box jumps, 8 bench press, 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 10 wall balls, 9 box jumps, 8 bench press, 7 air squats, 6 push ups, 5 knees up,4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 11 kb swings, 10 wall balls, 9 box jumps, 8 bench press, 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 12 thrusters, 11 kb swings, 10 wall balls, 9 box jumps, 8 bench press, 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean

Day 73: Wednesday, December 19

Strength:

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

Met-Con WOD: AMRAP SPECIAL

Stick to the time fame exactly and count all reps and calories for total score

5 minutes Row for calories
4 minutes AMRAP Wall Balls
3 minutes AMRAP box jumps 24”/20”, step down each rep
2 minutes AMRAP KB Swings 53#/35#
1 minute AMRAP burpees

(modification of a WOD from CrossFitNYC)