Monthly Archives: September 2013

Day 20: Monday, September 30

 

 

 

 

The video features Olympian Chad Vaughn. The man is a beast! I had the honour of taking a course with Chad this summer. He is a quiet, humble and intelligent athlete and coach.

STRENGTH:

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

Met-Con WOD:

  • 40 Sit ups
  • 12 Clean and Jerks 115/65 lbs
  • 12 Toes to Bar/K2E/Knees up
  • lap of the halls
  • 9 Clean and Jerks 115/65 lbs
  • 9 Toes to Bar/K2E/Knees up
  • lap of the halls
  • 6 Clean and Jerks 115/65 lbs
  • 6 Toes to Bar/K2E/Knees up
  • lap of the halls
  • 3 Clean and Jerks 115/65 lbs
  • 3 Toes to Bar/K2E/Knees up
  • lap of the halls
  • 40 Sit ups

FINISHER:

  • 10 TGUs with barbell or kb or db
  • 10 HSPUs or 5 wall walks
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Day 19: Friday, September 27

Michael Duke Winchester is a coach who makes a difference. I have followed his writing for a while. He has sent me a few shirts as well, just because he is a good guy. I had the pleasure to meet him at the SweatRx Games this summer. He rocks a great plaid shirt! This video is illustrative of what we are striving for at CrossFit CPHS. I want everyone to become coaches – we need to look out for each other; we need to push each other; and we need to learn from each other!

STRENGTH:

  • 3 sets of 5 Deadlifts @ 75%, 80% and 85%
  • remember that on the last set of 5 reps (85%), if you can squeeze out more than 5 reps do so

Met-Con WOD: Incredible Hulk

20 Min AMRAP of the following:

  • 5 Deadlifts @ 115/65 
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

If you have to use a lower weight for the push press, use 2 bars (one for the push press and hang power cleans and the rest should have the same weight for the deadlifts, front and back squats)

FINISHER:

  • 2 rounds of Prowler Push in Parking Lot from front circle to Lake Avenue and back (as heavy as possible)
  • bring it in when done!

Day 18: Thursday, September 26

Photo: YES!

  • Every day, wildcats; every day!
  • I heard that most people did a great job on the Push Helen WOD – thanks!
  • for those of you who did not – thanks for nothing….

STRENGTH:

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

Met-Con WOD:

done with a partner; one person working at a time except for runs

  • 20 pull ups
  • 30 ball slams
  • 40 push ups
  • 50 wall balls (partner-style – two stand side by side and alternate catching and throwing)
  • 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 or 200 singles)
  • 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 overhead plate lunges (35/25)
  • 30 TRX strap rows
  • 40 back extensions
  • 50 calories on the rower
  • walk a lap of halls

 

Day 17: Wednesday, September 24

  • very nice work on a tough workout Monday
  • some people need to get into smaller groups so that they can finish the workout
  • please make sure that you help put away all weights, bars and equipment to its proper spot before you leave

Photo

STRENGTH:

  • 3 sets of 5 reps of Squats (Front or Back) @ 75%, 80% and 85%

Met-Con WOD: do for time” Pushing Helen”

3 rounds of the following:

  • 400 m Run (outside loop of the school) – you must run outside only!
  • 21 KB swings (53/35)
  • 12 Push Press (95/65)

FINISHER:

  • 10 Atlas Stones to Shoulder
  • 50 Double Unders or 150 single skips
  • 10 Right/10Left dumbbell curls

Tuesday, September 24 And so it begins…

 

STRENGTH:

  • 3 sets of 5 reps of Cleans @ 75%, 80% and 85% of last week’s 1 rep max

Met-Con WOD:  (done by the DICFIT class Monday night)

21 Deadlifts 135/75 lbs

then 3 rounds of …

  • 5 Strict Pull ups
  • 10 Hand Release Push Ups
  • 15 Wall Ball
  • 100 M sprint/run (hallway down and back)

15 Deadlifts 135/75 lbs

then 2 rounds of….

  • 5 Strict Pull ups
  • 10 Hand Release Push Ups
  • 15 Wall Ball
  • 100 M sprint/run

9 Deadlifts 135/75 lbs

then 1 round of…

  • 5 Strict Pull ups
  • 10 Hand Release Push Ups
  • 15 Wall Ball
  • 100 M sprint/run

Day 15: Monday, September 23

  • today is the last day for Testing
  • please make sure your sheet is complete and handed in
  • to date, we have seen many outstanding efforts by athletes
  • remember that these test are a snapshot of our current fitness; we will move forward from here!

Testing Items:

  • 1 rep max Clean and Jerk
  • Grace (30 reps of clean and jerk for time – weight will be scaled based on 50% of your 1 rep max)
  • finish up any tests that you have not had time to get to
  • tomorrow we will start our programming (the Strength component will be based on your maxes from the past week

Day 14: Friday, September 20

  • Absolutely riveting story about a man with an unquenchable desire!
  • Kinda makes the “I have a sore knee” deal look kinda’ lame…

TESTING ITEMS:

  • 1 rep max Snatch
  • 1 rep max Overhead Squat
  • Cindy

Very impressive deadlifts today by all athletes! 

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Day 13: Thursday, September 19

  • Sorry for the late post – I was having dinner with Magnus ver Magnusson – take your beef up with him…
  • I also had the privilege to dine and chat with Wally Thorbjornsson (organizer of the CP Strongman Event), Baldur Baldurssson (Strongman), Martin Cousineau (Strongman and Power Lifting competitor/Coach and owner of Hyperforce), and Sam Dube (Powerlifting coach and TSN analyst for Strongman and Wrestling)
  • the show is only going to get bigger next year (International Strongman, Junior and Master’s Strongman, CrossFit and Arm Wrestling)

Image (50)

TESTING ITEMS:

WE will need to use Thursday, Friday and Monday to complete the testing

Our programming will be based on your results from this week

Ensure that all movemets are done to our standards.

  • 1 rep max Deadlift
  • 1 minute knees to elbows (or knees up)
  • CrossFit Baseline (500m row, 40 squats, 30 situps, 20 pushups, 10 pullups
  • 1 minute box jumps

Day 12: Wednesday, September 18

  • this athlete is demonstrating exceptional Back Squat form
  • since we are doing Back Squat maxes today, please also see the demo in the “Foundational Movements” section of the blog

MOBILITY:

 

TESTING ITEMS:

  • 1 rep max Back Squat
  • 1 minute max Burpees
  • 1 rep max Push Press
  • max dips
  • 2 minute AIrdyne for calories

Day 11: Tuesday, September 17

Image (47)

  • Good job by all with Day 1 of the Testing!
  • Remember to warm up and mobilize sufficiently!

 

TESTING ITEMS:

  • 1 rep max Clean
  • max push-ups in a row
  • 1 rep max Strict Shoulder Press (don;t do after push ups – wait for at least 15 minutes)
  • max air squats in a minute