Monthly Archives: January 2013

Day 1: Friday, February 1 Start of Semester 2!

1. Introduction to course: What is CrossFit? video 

2. 10 push ups

3.  House Rules!

4. 10 sit ups

5. Secret to Success

6. 20 jumping jacks

7.  Training B(log)

8. 5 burpees

9. Tour of website and resources

10. 20 mountain climbers

11. Goal setting assignment (must be done tonight)

12. Paperwork; CrossFit CPHS clothing order; CrossFit Open 2013 Games

 

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Thursday, January 31 Back to the exams….

 

Strength:

  • 3 sets of 3 reps of Strict Press with 80%, 85% and 90%

Met-Con WOD:

AMRAP, 20 Minutes of the following:

Wednesday, January 30 PD DAY

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Strength:

  • 3 sets of 3 Deadlifts  @ 80%, 85% and 90%

Met-Con WOD:

  • 50 double unders
  • 25 burpees
  • 50 wall balls
  • 25 Back extensions
  • 50 push press (45/35)
  • 25 knees to elbows
  • 50 walking lunges
  • 25 KB swings
  • 50 jumping pull ups
  • 25 box jumps

Tuesday, January 29 Exams continue to be written…

  • great job by the adult crew ( and Austin and Scott) who hammered out Fight Gone Bad!
  • today’s WOD is taken directly from the main site of CrossFit HQ
  • watch the video on http://www.crossfit.com and understand that you may never put the bar down (except to touch’n’go)
  • choose your weight accordingly

Met-Con WOD:

“Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

 

Monday, January 28 Still writing exams…..

Strength:

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

Met-Con WOD:

slightly adapted from CrossFit Connection 

  • 10 Front Squats 115/75 ……or heavier
  • 10 Toes to Bar
  • 50 Double Unders
  • 8 Front Squats 115/75
  • 8 Toes to Bar
  • 40 Double Unders
  • 6 Front Squats 115/75
  • 6 Toes to Bar
  • 30 Double Unders
  • 4 Front Squats 115/75
  • 4 Toes to Bar
  • 20 Double Unders
  • 2 Front Squats 115/75
  • 2 Toes to Bar
  • 10 Double Unders

Friday, January 25 Open Gym for Class members all day

  • Yes, it is still squat day regardless of what you might be doing…

Strength:

  • 3 sets of 5 Back Squat @ 75%, 80% and 85%

Met-Con WOD:

4 rounds of the following for time:

  • row 200m
  • 10 reps of bench press 50% of your max  
  • 10 wall balls to top of pull up rig

Finisher:

  • sand bag clean and press 3x
  • carry overhead to other end of gym
  • repeat 

Thursday, January 24 Exams Start – Gym Open for Class members

  • I would like to thank all class members this semester for a job well done!
  • Remember that you may come into the gym daily over the exams to continue training and PR efforts!
  • Sweat RX magazine will be coming soon – I will keep you posted as this is very exciting for all of us!

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Day 88: Wednesday, January 23 Final Day of Classes

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  • Just in case anyone wondered about the ol’ Coach….

FINAL DAY WOD:

AMRAP of the following in 5 minutes:

  • 5 hand-release push ups
  • 10 sit ups
  • 15 air squats

2 minute break:

AMRAP of the following in 5 minutes:

  • 5 Power Cleans @ 75#/55#
  • 5  Push Press @ 75#/55#
  • 5 Front Squats @ 75#/55#

2 minute break:

AMRAP in 2 minutes:

  • pull ups

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Day 87: Tuesday, January 22

 

 

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Jackson, Coach and Lachlan represent (old school logo, CrossFit Central, and CrossFit CPHS)

 

  • last night’s adult CrossFit class was a frenzy of Deadlifting as they tackled the Deadlift Ladder
  • almost all people got through all 7 bars
  • at the end of the night, Scott Lackey led the charge with an exceptional score of 420; one up on Jackson Glover

Because yesterday people were busy completing Fitness Testing items, we did not get to the Deadlift Ladder – today we are all doing it!

Deadlift Ladder

30 seconds of work (max reps), 30 second rest/rotation to next bar.

Bar 1 = 95#/65# = 1 point per rep

Bar 2 = 115/85## = 2 points per rep

Bar 3 = 135/105## = 3 points per rep

Bar 4 = 155/125# = 4 points per rep

Bar 5 = 185/135# = 5 points per rep

Bar 6 = 205#/155# = 6 points per rep

Bar 7 = 225#/175# = 7 points per rep

* Tie-breaker is heaviest bar lifted

** At least one successful attempt must be made to move to the next bar

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Day 86: Monday, January 21 Deadlift Ladder Competition

 

 

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  • I cannot say enough thanks to Lacey and Jay from Outlaw North – the clinic was first class, and the atmosphere was infectious!
  • Jay is rockin’ one of our original t-shirts!

Strength:

  • 3 sets oif 5 Bench Press @ 75%, 80% and 85%

Finish any test you have not completed

  • We are going to have a little CrossFit Games -style comp (it iwas created by Justin Farina at Lancer CrossFit)

Deadlift Ladder

30 seconds of work (max reps), 30 second rest/rotation to next bar.

Bar 1 = 95# = 1 point per rep

Bar 2 = 115# = 2 points per rep

Bar 3 = 135# = 3 points per rep

Bar 4 = 155# = 4 points per rep

Bar 5 = 185# = 5 points per rep

Bar 6 = 205# = 6 points per rep

Bar 7 = 225# = 7 points per rep

* Tie-breaker is heaviest bar lifted

** At least one successful attempt must be made to move to the next bar