Monthly Archives: May 2013

Friday, May 31 PD DAY for the rascals

  • Normally, I would open the gym on the lunch break of a PD Day, but I will be at the East Regional OFSAA Track and Field Meet in Belleville
  • you guys deserve a break!
  • have a great weekend!

Day 73: Thursday, May 30

 

 

 

 

 

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STRENGTH:

  • 5/3/1 reps of Strict Shoulder Press @ 85%, 90% and 95%

Met-Con WOD:

  • 4 laps of the first floor OR run St. Mary’s loop once
  • 20 Snatches 
  • 20 Hollow rocks
  • 2 laps first floor of farmer’s carry
  • 2 x 1min right side plank
  • 20 Hardcore pulls on the rower
  • 20 Landmine blasters (20 each side)
  • 2 x 1min Middle plank
  • 20 Push ups
  • 20 GHD sit ups
  • 20 Tire flips
  • 20 Squats
  • 2 x 1min Left side plank
  • 4 laps of the first floor OR run St. Mary’s loop once

Day 72: Wednesday, May 29

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STRENGTH:

  • 5/3/1 reps of Deadlift @ 85%. 90% and 95%

Met-Con WOD:

Day 71: Tuesday, May 28

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STRENGTH:

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

 

MET-CON WOD: 

 

Instructions: To determine the actual number of repetitions for each exercise that we will perform, I will ask you to draw a card from the deck as you enter the weight room (we will use cards ace – 7). Then, based on the value of the card drawn, as a class you will decide what exercise is assigned what value and then it is multiplied by 10 repetitions. You will have a minute to think it over and discuss it with your peers so that you are making the best decision for the group as a whole!

Remember to complete the CASH IN before you being the WOD, and to CASH OUT before you hit the showers/change.

All I can say about this ripper of a chipper is to have fun, give it your best, and support your peers as you conquer each aspect of the WOD.

CASH IN

  • 4 laps of the first floor (run) OR 40 DUs
  • 10 toes-to-bar/knees-to-elbows using the pull up rig
  • 40 jumping jacks

WOD

  • Wall ball –>  10 x   =
  • Pendlay row –>  10 x   =   reps
  • Sit ups –>  10 x   =   reps
  • Seated box jump –>  10 x   =   reps
  • Pull ups –>  10 x   =   reps
  • Slam ball –>  10 x   =   reps
  • KB swings/taters –>  10 x   =   reps
  • Goblet squat –>  10 x   =   reps

CASH OUT

  • 10 Burpees
  • 1 minute of abtastic
  • 2 laps of the first floor run/jog OR 20 DUs

Day 70: Monday, May 27

  • This poster celebrates a few former CPHS grads (and members of the CrossFit CPHS adult squad)
  • this is what you folks are aspiring to….

STRENGTH:

  • 5/3/1/ reps of Bench press @ 85%, 90% and 95%

Met-Con WOD:

4 MINUTE TIME LIMIT:

  • 3 Min of Squat Clean to Thruster 75/45 lbs
  • 1 Min of  pull ups

REST 2 MINUTES

3 MINUTE TIME LIMIT:

  • 2 Min of Squat Clean to Thruster 75/45 lbs
  • 1 Min of air squats

1 MINUTE REST

2 MINUTE TIME LIMIT:

  • 1 Min of Squat Clean to Thruster 75/45 lbs 
  • 1 Min of dips

1 MINUTE REST

  • 1 MINUTE BAR HOP BURPEES

 

SCORE IS TOTAL REPS.

adapted from CrossFit Connection

“Don’t confuse routine with commitment”

 

Day 69: Friday, May 24

 

 

 

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  • The CPHS Track and Field started off the EOSSAA Championships in style with 6 athletes already qualifying for East Regional OFSAA
  • Good luck to all 60 athletes who compete on Friday!

STRENGTH:

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

Met-Con WOD:

For time done in any order:

  • 20 Tire Flips 
  • 80 Tire slams with sledge
  • 20 Clean and Jerks (115/65)
  • 60 Mountain climbers
  • 20 Snatches (75/45)
  • 40 Med ball against wall sit ups
  • 20 Goblet Squats (heavy as possible)
  • 20 Pull ups (weighted if you can)

Day 68: Thursday, May 23

 

 

 

 

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STRENGTH:

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

CrossFit CPHS Challenge #7:

  • AMRAP in 2 minutes of Bench Press 95/55
  • 2 minutes rest
  • AMRAP  in 2 minutes of sit ups 
  • 2 minutes rest
  • AMRAP in 2 minutes of Push Press 55/35
  • 2 minutes rest
  • AMRAP in 2 minutes of hand -release push ups

 

Day 67: Wednesday, May 22

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  • Yeah, I am sore as well from that grinder of a workout!

STRENGTH:

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

Met-Con WOD: courtesy of Outlaw North

20 KB Snatches (10l/10r) 
20 Air Squats
20 KB Snatches (10l/10r) 
20 Air Squats
20 KB Snatches (10l/10r) 
20 Box Jumps 24/20″
20 KB Snatches (10l/10r) 
20 Box Jumps 24/20″

when you are done, you are to work on:

  • overhead squats
  • DUs
  • any of your other goats

By the way, we have a new Fat Bar in the gym thanks to Dan and Dave from FDF group!

Day 66: Tuesday, May 21

  • Nuff said!
  • There is one XL “Wanna Fran about it?” neon blue shirt left for $20
  • there are many black CrossFit CPHS t-shirts left for $20 (no muscle shirts left)

STRENGTH:

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

Met-Con WOD:

we will do this workout outside; bars and weights will be brought out to lawn

  • 20 Minute  Ladder AMRAP 
  • At 5:00, 10:00,  15:00 and at 20:00  – Stop and Run around outside of school as you are able; resume where left off as you move up the ladder

 Rx 95M/55W; we can scale this as necessary (it should be heavy, but manageable)

  • 1 Deadlift
    1 Power Clean
    1 Front Squat
    2 Deadlifts
    2 Power Cleans
    2 Front Squats
    3 Deadlifts
    3 Power Cleans
    3 Front Squats
    and so forth until the time limit is up!

Day 65: Friday, May 17

May 16 - Jack passing the batton after an amazing 400m ... Scott ran an impressive 400m leg to keep the Bears ahead!

May 16 – Jack passing the baton after an amazing 400m … Scott ran an impressive 400m leg to keep the Bears ahead!

Congratulations to Stephen, Jamie, Steven, Kenyon, Scott, and Jack for their amazing performances at the Lanark County Track and Field championships. I had the chance to watch Baylis win the 200m final, with Jack coming in 2nd place, the 4x400m team which had Scott and Jack on it demolished the competition and took home 1st place; and to Jamie who set a new personal best by 4 metres in javelin. I am very proud of all of you for your commendable effort and results! Best of luck at EOSSA!

To keep the good times rollin’ in class, we will finish the week with another ripper of a chipper! Give it all you’ve got as we have a 3-day weekend ahead!

 

STRENGTH: Squats

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

MET-CON: Choose one of the following two WODs to complete today.

Perform 2 rounds of the following WOD:

  • 40 Double unders OR 200 skip rope
  • 30 single leg squats (15 each leg)
  • 30 sit-ups with medicine ball
  • 20 cleans
  • 20 box jumps
  • 1 min planks (right/middle/left)
  • 1 min sprints of main hallway
  • 20 push-ups
  • 20 jumping squats
  • 30 toes to bar/knees to elbows
  • 30 KB swings (heaviest weight you can muster)
  • 40 Double unders OR 200 skip rope

OR

Complete 2 rounds of the following WOD

  • 200 skips
  • 40 sit ups with a medicine ball
  • 30 air squats
  • 20 slam ball
  • 10 push-ups
  • 5 hill runs (at the back of the school; up and down is one)
  • 10 dips
  • 20 KB swings (heaviest weight you can muster)
  • 30 walking lunges with 25 lbs overhead
  • 40 anchored sit ups
  • 500m row
  • **In between each exercise, sprint/run a lap of the inside of the school