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
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on May 17, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: