Monthly Archives: March 2013

Day 33: Thursday, March 28

13.4 wod

Workout 13.4 from the CrossFit Games Open

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rx’d weights for guys is 135#; Scaled weight is 115#

Rx’d weight for girls is 95#; Scaled weight is 65#

The warm-up for this WOD will entail:

  • mobility
  • jog/row
  • 3 sets of 3 reps of Clean and Jerk @ 80%, 85% and 90%

We can also scale the Toes to Bar for people who need to do so.

Day 32: Tuesday, March 27

  • Speaking of tigers, I witnessed an ambush of tigers in our weight room pushing their limits on the WOD! 
  • Exceptional focus and discipline!
  • Our magazine article has finally found its way to our weight room. It can be purchased at Temptations!
  • WE also received a donation from Dan Durkovic of a new Spin Bike – thanks, Dan!
  • The new ATLAS Wraps should arrive any day; and our shirts and hoodies are being created this week.
  • New skipping ropes, knee wraps, ab mats and rings are on the way!

Strength:

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

Met-Con WOD: done with a partner; one person working at a time except for runs

  • 20 suicide pull ups (ask me)
  • 30 ball slams
  • 40 push ups
  • 50 wall balls (partner-style)
  • run a lap of outside circle loop (canoe club around through student parking lot)
  • 20 Overhead Squats 
  • 30 Med ball sit ups
  • 40 partner air squats (yup, holding hands across from one another)
  • 50 double unders
  • run 2 sprints in main hallway
  • 20 Good Mornings
  • 30 Sandbag Squats
  • 40 KB snatches
  • 50 calories on Airdyne
  • run a lap of halls 
  • 20 Atlas Stones
  • 30 TRX strap rows
  • 40 back extensions
  • 50 calories on the rower
  • walk a lap of halls

Day 31: Tuesday, March 26

 

  • Stick to the plan!
  • Excellent work yesterday, folks (oh yeah, I meant by the people who did the entire WOD…)

STRENGTH:

  • 3 reps of 3 Strict Shoulder Press @ 80%, 85% and 90%

Met-Con WOD:

Advanced 135M/95W

Scaled 95M/65W
5 Rounds for time:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

run 2 laps of halls or row 200m or Airdyne 200m between rounds

Day 30: Monday, March 25

Photo

  • we have  short week here at CrossFit CPHS
  • it is time to start digging into the Strength Training. Follow the plan and stick to the numbers! Results will follow!

STRENGTH:

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

Met-Con WOD:

Seven times seven: 7 rounds of the following for time:

  • 7 push ups
  • 7 push press (75/45)
  • 7 knees to elbows (knees up)
  • 7 deadlifts (135/95)
  • 7 burpees
  • 7 KB swings
  • 7 pull ups

 

Day 29: Friday, March 22

Photo

  • Many, many thanks to Coach Adam Phomin for taking the time to coach some of us the Clean and Push Jerk
  • His expertise, discipline and high standards were very useful to all of us who had the opportunity to work with him!
  • He is a good man!

Strength:

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

Met-Con WOD:

16 minute AMRAP of the following:

1-2-3-4-5-6-7-8-…. until time runs out of:

  • push press 75/45
  • sit ups
  • front squats (or back squats)

Finisher:

  • 10 dips
  • 10 pull ups
  • 10 lateral burpees

 

Day 28: Thursday, March 21 Adam Phomin – Olympic Lifting Seminar!

  • Adam Phomin, Head Coach and Owner of CrossFit Closer is leading a seminar on Clean and Jerk tomorrow from 9:15 to 11:15
  • Adam is an exceptional athlete and coach; he is currently interning for CrossFit HQ team of Level 1 Instructors. We are indeed very fortunate to have him come work with us!

WOD:

  • warm up and workout will be centred around the Clean and Jerk

FYI: 

Workout 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

http://games.crossfit.com/video/open-workout-133-video-submission-demo

Day 27 : Wednesday, March 20

pat sherwood

  • Pat Sherwood is not just a brilliant host of the CrossFit Games Update Show…
  • he is also a WOD monster full-bore! Follow his advice and example!

Strength:

  • 4 sets of 3 Hi-Hang Cleans (heavier each set)

Met-Con WOD: (courtesy of CrossFit Connection)

2 rounds of the following:

  • 10 pull ups
  • 20 KB swings (heavy)
  • 30 lunge steps
  • 40 push ups
  • 50 sit ups
  • 60 air squats

when done:

  • 50 Dus
  • 20 toes to bar
  • 25 wall balls in stairwell to standard height

On Thursday we have the pleasure of Adam Phomin from CrossFit Closer coming to teach us the Clean and Jerk!

He will be in school from 9:00 to 11:20.

I will spring people from MSIP and period 2!

Details to follow!

Day : Monday, March 18 And so it begins….

Photo

  • This is today’s WOD !
  • I will discuss all of the appropriate scaling options for people!
  • I will run a warm-up that will prepare you for the intensity of this very deceiving work out!

Strength:

  • 3 sets of 5 reps of Bench Press @ 75%, 80% and 85% (based on your training max which represents 90% of your max)

Met-Con WOD:

  • as outlined above

Sunday, March 17 Open at 10:30 am

 

Strength:

  • 5 sets of 3 Power Cleans @ 75%

 

WOD:

  • 15 -12-9 of Heavy Thrusters and Chest 2 Bar pull ups

finish with:

  • 25 wall balls
  • 50 double unders

Saturday, March 16

  • Great job by Sean, Mark, Lachlan, Jack, Brad and Cassidy on 13.2
  • the gym will be open some time on Saturday – not sure yet when – based on grandson Jayden’s sleeping habits!
  • I will post it up as soon as I know!

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