Monthly Archives: April 2013

Day 54: Tuesday, April 30

  • Nice work by everyone who went all out on the WOD from Monday!
  • Hoodies, t-shirts, muscle shirts and racer-t’s are in ($40 for hoody; $20 for everything else)
  • Track and Field shirts are in, too!

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  • Junior Girls rockin’ the new Track and Field shirts!

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STRENGTH:

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

Met-Con WOD:

  • 30 kettlebell swings (M:53#/W:35#)
  • Run 300m (outside lap of school)
  • 30 pull-ups
  • Run 300m
  • 30 toes to bar
  • Run 300m
  • 30 sit-ups
  • Run 300m
  • 30 push-ups
  • Run 300m
  • 30 air squats
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Day 53: Monday, April 29

 

 

 

 

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  • Ben Wells takes himself beyond his comfort zone during the CrossFit CPHS Games WOD #4!

 

STRENGTH:

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

Met-Con WOD:

4 Rounds of the following:

  • 30 Seconds Max Reps Deadlift (155/95)
  • 45 Seconds Max Reps Box Jumps 
  • 60 Seconds Max Reps Sit-ups

then your partner goes immediately,  and you rest

 

FINISHER:

  • 10 pull ups
  • 10 dips
  • 10 sandbag squats

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  • post WOD action at the track

Day 52: Friday, April 26

  • I think everyone did just that on the CrossFit CPHS Games WOD #4! Excellent effort by all!

STRENGTH:

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

Met-Con WOD:

In 14 minutes:

  • 30 Box Jumps 24″
  • 10 Push Press 95#/65#
  • 20 Box Jumps 24″
  • 20 Push Press 95#/65#
  • 10 Box Jumps 24″
  • 30 Push Press 95#/65#

With the remainder of the time complete…
As many reps as possible of: Burpees
Score is number of burpees

Finisher:

If you have time left – run to Boat Launch at end of Lake Avenue

Day 51: Thursday, April 25

  • Do yourself and watch this week’s episode of Genetic Potential TV (www.geneticpotentialtv.com)
  • Click the link on the right hand side in Blogroll
  • Remember; you can always get stronger!

Strength:

  • 3 sets of 5 reps of Strict Shoulder Press @ 75%, 80% and 85%

CrossFit CPHS Challenge WOD #4:

3 rounds of the following for time:

  • 400m (on the track)
  • 15 Kb swings 
  • 10 Steeplechase hops (with hands on steeple –  5 jumps to each side)
  • 10 hand release push ups

 

Day 50: Wednesday, April 24

  • Nice job by everyone yesterday! 
  • Today, you are going to choose at least two WODs that you didn’t complete on Tuesday
  • Remember that tomorrow we are going to do CrossFit CPHS Games WOD #4 at the track

STRENGTH:

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

Met-Con WOD:  Complete 2 of the following workouts that you did not complete yesterday

WOD#1:

5 Rounds for Time:

       15 Front Squat 65/45
       10 Pull-Ups
 
WOD#2:
 
21-15-9x reps
Pull-ups
Push-ups
Sit-ups
Squats
 
WOD#3:
 
As many reps as possible (AMRAP) in 8 minutes:
5x Ground to overhead (135#/95#)
10x Floor wipers
15x Lateral hops over BB
 
WOD#4:
 
3 rounds:
Row 250m
12x Deadlifts (bw)
15x Box jump (24 inch)
 
WOD#5:

 
Max rounds in 8 minutes:
10x Deadlift (bw)
15x DB push-press (45#/25#)

 

WOD#6:
Max reps in 8 minutes:
4 tire flips
8 hollow rocks
12 wall balls
 
WOD#7:
 
As many reps as possbile in 8 minutes:
2 stairs
10 ground to overhead (95#/55#)
15 mountain climbers
20 jumping jacks
 
WOD#8:
 
As many rounds as possible in 8 minutes:
5 thrusters (65#/45#)
50 skip ropes
15 power cleans (65#/45#)
run from front doors of school to cone on Lake Avenue (150m)

Day 49: Tuesday, April 23

 

 

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  • This photo was taken at RedBlack gym in Austin, Texas – it reflects the concept of FOCUS!

STRENGTH:

  • 3 sets of 5 reps of Cleans@ 75%, 80% and 85%

Met-Con Wod:

  • you must do two of the following workouts today, and two on Thursday!

WOD#1:

5 Rounds for Time:

       15 Front Squat 65/45
       10 Pull-Ups
 
WOD#2:
 
21-15-9x reps
Pull-ups
Push-ups
Sit-ups
Squats
 
WOD#3:
 
As many reps as possible (AMRAP) in 8 minutes:
5x Ground to overhead (135#/95#)
10x Floor wipers
15x Lateral hops over BB
 
WOD#4:
 
3 rounds:
Row 250m
12x Deadlifts (bw)
15x Box jump (24 inch)
 
WOD#5:

 
Max rounds in 8 minutes:
10x Deadlift (bw)
15x DB push-press (45#/25#)

 

WOD#6:
Max reps in 8 minutes:
4 tire flips
8 hollow rocks
12 wall balls
 
WOD#7:
 
As many reps as possbile in 8 minutes:
2 stairs
10 ground to overhead (95#/55#)
15 mountain climbers
20 jumping jacks
 
WOD#8:
 
As many rounds as possible in 8 minutes:
5 thrusters (65#/45#)
50 skip ropes
15 power cleans (65#/45#)
run from front doors of school to cone on Lake Avenue (150m)

Day 48: Monday, April 22

  • This past Saturday CrossFit CPHS hosted an Olympic Lifting seminar with Jay Rhodes and Lacey Van Der Marel instructing
  • The seminar was world class, and many people had PRs on lifts
  • Jackson Glover set a new PR in the Clean with an astounding 270lbs (he weighs 160 pounds)!
  • Jay Rhodes snatched a PR of 265 pounds!
  • The group was focused and intense, and everyone had a a great time while learning new techniques!

 

STRENGTH:

  • we are starting a new cycle of Wendler’s 5/3/1
  • if you have a new PR on any of your lists, use the new max to guide your percentages
  • otherwise, add 5 pounds to all of your lifts from Cycle 1
  • 3 sets of 5 Bench Press @ 75%, 80% and 85%

Met-Con WOD:

  • 20 Sumo Deadlift High Pulls 95/55 lbs
  • 20 Sit ups
  • 20 Burpees
  • 20 Sit ups
  • 20 KB Swings 32/24 kg
  • 20 Sit ups
  • 20 Pull ups
  • 20 Sit ups
  • 20 Push Jerk 95/55 lbs 
  • 20 Sit ups
  • 20 Deadlifts 135/95 lbs
  • 20 Sit ups

(adapted from CrossFit Connection)

Day 47: Friday, April 19

  • And that, good people, is the truth of the matter!

Strength:

  • 5-3-3-1-1-1 of Strict  Shoulder Press

 

Met-Con WOD:

do the following 3 times

800 m RUN (St. Mary’s loop)

10 Box Jumps 24/20″

10 KB Swings 24/16 kg

10 Push ups

Rest for 3 minutes in between rounds (go as hard as you can each round)

Day 46: Thursday, April 18

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  • this is a must-have CrossFit CPHS app!
  • a big shout-out to everyone who busted out the CrossFit CPHS Games WOD # – the best score was 200 by Action Jackson the male side and 154 by Emma Thompson on the female side!

“Training is not about today. It’s about the process of going from where you are now to where you want to be later for the purpose of meeting a specific performance goal” (Mark Rippetoe)

STRENGTH:

  • you should have noticed that this week I have snuck in a change to our normal De-Load week: you are working with some maximal loads for reps
  • next week we will start a new cycle of Wendler’s 5/3/1/ with loads based on new maximums
  • 5-3-3-1-1-1 Bench Press (this will probably equate to 75%, 80%, 85%, 90%, 95%, 100+%)

Met-Con WOD:

5 rounds for time of the following:

  • 5 Power Clean with 95#/55#
  • 10 Front squat
  • 5 Push Press
  • 15 pull ups
  • rest for 90 seconds

Day 45: Wednesday, April 16

jaydwag pic

  • gratuitous picture of grandson!
  • CrossFit CPHS was very well represented on the track –      strength = speed and power!

Strength:

  • 3-3-3-3-3 of Deadlifts

CrossFit CPHS GAMES WOD #3:

  • In 10 minutes get as far along the ladder as possible: 
    • 2 thrusters (full front squat; full overhead lockout)
    • 2 sit ups (feet are anchored; hands must touch ground behind head and then touch dbells at front)
    • 4 thrusters
    • 4 sit ups
    • 6 thrusters
    • 6 sit ups
    • and so forth unitl 10 minutes are up
    • weights are 65# for guys and 45# for girls