Monthly Archives: February 2013

Day 19: Friday, March 1 Final Day of Testing!

  • although I don’t have the beard and the Power Clean ability as the manimal pictured above, I do have the shirt and the shorts!












  • today is the final day to finish off your Testing items
  • please hand in completed sheet to Coach at the end of the period (you may use MSIP)
  • next week we will be starting our training in earnest!
  • I will be collating the data to put up new Top Ten lists, so hand in your sheet for sure!

How We Learn


Why did we think lessons would come easy? That education would be without pain?

It’s not. It never was, and it never will be. This is how we learn: we get burned. And that’s okay. Pain is the price we pay: physical, mental, spiritual.

You don’t want the cheap lesson. You don’t want to do what everybody else does. You don’t want the big soft pillow catching your big soft ass when you fall. You won’t get smarter that way; you’ll only get dumber. And do you really want to go through life like that? No.

Earn it, learn it. It will hurt, but it will make you better.

And if it doesn’t? Move on, quickly. You’re paying the wrong price. Find the schoolhouse, not the foolhouse.


Day 20: Thursday, February 28 4th day of Testing!














Jake Johns: afterwods!!

Jake Johns: afterwods!!










  • We are heading into Day 4 of the Testing Week: people are really pushing their limits!
  • remember that these benchmarks will serve as your starting point. You will also utilize your Maximum Lifts in the 5/3/1 Wendler program.


Wyatt Wilson with the Barbell balls!

Wyatt Wilson with the Barbell balls!










  • I know….

Suggested Test items:

  • you should be finishing off your items as you only have two days left!
New Fly-away attachment from #againfaster!

New Fly-away attachment from #againfaster!

Day 19: Wednesday, February 27 Day 3 of Testing

  • We are now onto Day 3 of the Testing – people are working exceptionally hard, and the numbers and times are quite impressive!
  • It is great to see people cheering, coaching and pushing their own limits!
  • do yourself a favour and make sure that you watch the Open Games Update show from the main site – it is very well done and features the infamous Pat Sherwood (one of my CrossFit Level 1 instructors and Maddy Curley (former gymnast, CrossFitter extraordinaire and movie star)

feb 27













  • Test Items:
  • Cindy
  • Power Clean
  • 1000m row

Day 18: Tuesday, February 26 Day 2 of Testing


  • this awesome poster is from RedBlack Gym and Coach Winchester!
  • last night’s adult class was completely on fire! 
  • look for the upcoming artwork to adorn our walls – it will be done soon by CPHS grad, Geoff Coombs – it is exceptional!
  • yesterday, there was already an avalanche of PRs from people who were in the Semester 1 class!

Suggested Test Items:

  • Deadlift
  • Push ups
  • Sit ups
  • Dips
  • Push Press

Check out the main page of CrossFit ( – go to February 25 page and watch video of Karianne Dickson destroy Grace!


Day 17: Monday, February 25 First Day of Testing

  • 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
  • You must hand in a completed sheet by the end of Friday. 

Suggested Test Items for today:

  • CrossFit Baseline
  • Bench Press
  • Box Jumps
  • Deadlift

Day 16: Friday, February 22

  • we begin our Fitness Testing on Monday!
  • todays’ WOD is a classic CPHS Chipper – get through it any order; perform perfect reps



Met-Con WOD:

  • 22 push ups
  • 22 jumping jacks
  • 22 kb swings with heaviest weight you have ever swung (you can use dumbbells, too)
  • 22  GHD sit ups
  • 22 bench press with at least 60%/40% BW
  • 22 push press 75/45
  • 22 burpees
  • 22 pull ups
  • 22 Zercher squats with at least 60%/40% BW
  • 22 pulls on the rower
  • 22 flips of the tire (between you and a partner pushing it back and forth)
  • 220 skips or 55 double unders
  • 22 single-leg deadlift with dumbbells
  • 22 slam balls

Day 15: Thursday, February 21




  • wall hip opener
  • A’s and B’s in hallway
  • butt kicks
  • high knee drills
  • leg swings


  • KB snathces
  • Arnie Pull-overs


In teams  of 2:



  • 4 Wall Ball 
  • 3 Box Jumps 
  • 2 Knees to Elbows
  • 1 Burpee






THE WORKOUT IS OVER WHEN AS A TEAM YOU HAVE ACCUMULATED 75 KB Swings and 75 Goblet Squats done is any order.


(adapted from CrossFit Connection)

  • when you are done, you can do 20 Kb snatches for both right and left hands
  • then complete 20 Arnie Pullovers

Day 14: Wednesday, February 20

squats 2013













I guess we will be doing some squats today!


  • back squat
  • clean and jerk
  • Pendlay Rows


Part A: Complete 5 rounds of the following Complex:

  • 3 Deadlifts; 3 Hang Power Cleans; 3 Front Squats; 3Push Jerks; 3 Back Squats; 2 Back Thrusters
  • rest long enough for your partner to complete and add weight
  • ideally, you will add weight and increase load for each round

Part B: Complete 6 trips in the hallway of the following:

  • 5 v-ups
  • sprint hallway
  • take 1 minute rest between each round

Part C: Complete the following:

  • 10 Swiss Bar Presses
  • 10 Pendlay Rows
  • 10 KB swings with rubber band 
  • 30 calories on rower or Airdyne

Day 13: Tuesday, February 19

  • It is with heavy heart that I mention to students that Mr. Pritchard (“Pritch”), former English teaching legend at CPHS, and loving husband of our beloved Mrs. Pritchard and father to their daughter, Emma, passed away Saturday morning after losing the battle to lymphoma.
  • He will be fondly remembered by 40 years of CPHS students.


  • Junkyard dog warm-up


front squats

  • 3 sets of 5 reps 


2 min ME (maximum effort) of either: push ups, dips, bar dips or ring dips

followed immediately by:

21 OHS (overhead squats) 65/35 

1 lap of hallway farmers walk with heavy kbs or dbs

15 Snatches 65/35#

1 lap of farmers walk

9 ground to Overhead 95/55#

1 lap of  farmers walk

2 min ME t2b (toes to bar or knees up)

When you are done, choose a partner and complete the following (only one partner working at a time):

  • 2 minutes of wall ball
  • 2 minutes of skipping
  • 2 minutes of sit ups
  • 2 minutes of pull ups

Friday, February 15

Lachlan representin' at Eastern National Swim Meet

Lachlan representin’ at Eastern National Swim Meet














  • on your own – make sure you are properly warmed up and primed for workout


  • depending on how you feel, choose one of the two following Girl WODs

Choice 1:


5 rounds of the following:

  • 20 pullups
  • 30 push ups
  • 40 air squats
  • 50 sit ups

3 minute rest between rounds

Choice 2:


10-9-8-7-6-5-4-3-2-1 reps of the triplet: you may have to scale the suggested weights

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.