Monthly Archives: October 2013

ay 39: Thursday, October 31

STRENGTH:

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

Met-Con WOD:

10 Rounds

  • 30 Second Max Rep Clean and Jerks (115/65)
  • 90 Second Max Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats
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Day 38: Wednesday, October 30

photo (50)

  • the CrossFit CPHS ladies leading the charge!

 

 

 

 

 

 

 

STRENGTH:

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

Met-Con WOD:

Choose 10 of the following items: no rush; perform carefully and break into chunks if need be; lower weight as necessary.
  • 29 calories on the rower
  • 29 Box jump, 24/20″ box
  • 29 Push-ups
  • 29 Power Cleans 115/65
  • 29 Double-unders
  • 29 Rack Thrusters 95/55 
  • 29 Overhead Squats 75/45
  • 29 Kettlebell swings 53/35
  • 29 KB snatches 35/24 (each hand)
  • 29 Burpees
  • 29 Bench Press 115/55
  • 29 Hollow Rocks
  • 29 Walking lunge steps
  • 29 Deadlift 115/65
  • 29 Knees to elbows
  • 29 Box Squats 115/55

Day 37: Tuesday, October 29

DSCN0062

 

 

 

 

 

 

 

  • this is a picture of the Strength and Conditioning class at North Grenville DHS
  • they have thrown the gauntlet, and we will respond immediately!
  • picture will be taken to show this crew who knows how to handstand!

STRENGTH:

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

Met-Con WOD:

15 minute AMRAP:

1/1/1; 2/2/2; 3/3/3; and so on…

  • push press 95/55
  • sit ups
  • air squats

FINISHER;

  • 20 wall ball with a partner (catch off the wall)
  • 20 ring dips (use weight if you can)
  • 20 pistols (use box if necessary)

Day 36: Monday, October 28

http://www.youtube.com/watch?v=laN8rxY9b80

 

It is time to ramp things up, franimals….

You will understand after the WOD

STRENGTH:

  • 3 sets of 3 reps of Bench Press 2 80%, 85% and 90% (plus the 5 pounds)
  • 3 sets of 8 reps of Pendlay Rows (heavy but with good form)

Met-Con WOD:

Go full blast in each component; take the exact rest specifiied

3 rounds of:

  • 7 Hand Release Push Ups
  • 7 Pull Ups
  • 7 Thrusters (75/45)
  • 7 Kettle Bell Swings

rest 1 minute

3 rounds of 5:

  • 5 Hand Release Push Ups
  • 5 Pull Ups
  • 5 Thrusters (75/45)
  • 5 Kettle Bell Swings

rest 2 minutes

1 round of 9:

  • 9 Hand Release Push Ups
  • 9 Pull Ups
  • 9 Thrusters (75/45)
  • 9 Kettle Bell Swings

FINISHER:

  • front lunge walk the main hallway one way (make it challenging)
  • overhead walk back

 

 

 

Day 35: Friday, October 25

Take the time to watch this video from CrossFit HQ – it features David Durante, the creator of the Ring Thing

http://www.youtube.com/watch?v=27Nqg0ySjHw

 

STRENGTH:

  • 3 sets of 5 reps of Deadlifts @ 75%, 80% and 85% (add 5 or 10 pounds depending on where you are at)

Met-Con WOD:

5 minutes of:

  • 15 push ups
  • 20 sit ups
  • 30 single skips (or Double Unders)

3 minutes rest

5 minutes of:

  • 8 deadlifts @ 50% of max
  • 12 kb swings 53/35
  • 16 air squats

3 minutes rest

5 minutes of:

  • 7 thrusters 95/55
  • 7 back rows 95/55
  • 7 burpees

Day 34: Thursday, October 24

photo (49)

 

 

 

 

 

 

 

  • CrossFit CPHS athletes watch the CrossFit CPHS documentary made by Miss Read
  • give Reader a “high 5” when she returns from representing our gym at the Small School Summit in Cornwall

When you have 20 minutes to spare, do yourself and watch this fascinating feature on CrossFit:

http://www.bloomberg.com/video/crossfit-founder-this-is-not-a-cult-GUw10~16RIGD4UQiRHDUXA.html

 

STRENGTH:

  • 3 sets of 5 reps of Shoulder Press @ 75%, 80% and 85% (plus the 5 pounds as per Jimmy Wendler)

Met-Con WOD:

  • 50 Sit ups
  • 12 Clean and Jerks 115/65
  • 12 Knees to elbows/Knees up
  • lap of halls or 150m row or 150m Airdyne
  • 9 Clean and Jerks 115/65
  • 9 Knees to elbows/Knees up
  • lap of halls or 150m row or 150m Airdyne
  • 6 Clean and Jerks 115/65
  • 6 Knees to Elbows/Knees up
  • lap of halls or 150m run or 150 Airdyne
  • 3 Clean and Jerks 115/65
  • 3 Knees to Elbows/Knees up
  • 4 sprints in main hall or 3 sets of stairs
  • 50 Sit ups

Finisher:

  • practice handstands, handstand push ups, ring dips, muscle ups or L-sits on the paralettes

 

Day 33: October 23

 

photo (48)

 

 

 

 

 

 

 

Malcolm rocking his plate overhead sit ups…

 

  • Miss Read has finished the video she has been working tirelessly on for weeks
  • She is inviting all CrossFit CPHS athletes to watch it during MSIP; the show will start at 9:45 am
  • Come watch yourself and your training partners star in this awesome presentation!

STRENGTH:

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

  • So, this means that you take 65% of your Front Squat max and do it for 7 reps
  • Then you rack the bar, switch to your back squat and complete 13 reps
  • There is no rest between Front and back Squat other than to reposition

Met-Con WOD:

15 Min Time Cap:

Ascending and Descending Ladder of the following action:

  • 10 Power Snatch 95/65 guys; 45/35 gals
  • 20 Pull Ups (may sub as usual: bands, ring rows, bar rows)
  • 30 Box Jumps
  • 40 Kettle Bell Swings (53/35 guys; 35/20 gals)
  • 30 Box Jumps
  • 20 Pull Ups
  • 10 Power Snatch

Scoring:

  • Any 1 REP not completed within the 15-minute time cap will be added on as 1 additional second.
  • A completed workout is 160 reps total
  • Example: 150 Reps completed in 15 minutes with 10 uncompleted reps will score 15:10

Day 32: Tuesday, October 22

Photo: What goes around comes back around... ;)

STRENGTH:

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

Met-Con WOD: use whatever weight will allow you to do all reps unbroken (put the bar down – do 5 burpees)

  • 20 deadlifts
  • 15 front squats
  • 10 shoulder to overhead

rest 2 minutes

  • 10 shoulder to overhead from behind
  • 15 back squats
  • 20 deadlifts

rest 2 minutes

then:

3 rounds of the following:

  • 12 plate sit ups (plate held overhead)
  • 12 front raises with plate
  • 12 lunges with plate overhead (6 each side)

 

photo (47)

 

 

 

 

 

 

 

  • CrossFit CPHS athlete, Teagan SImpson, uses her strength on the hills in Almonte to finish 4th in Senior Girls Cross Country Championships
  • we are starting Cycle 2 of the Wendler program!
  • today is the last day to get your money and forms in for CrossFit CPHS clothing

 

STRENGTH:

  • Bench Press 3 sets of 5 reps @ 75%, 80% and 85% (or add 5 pounds to all of your sets from Week 1, Cycle 1)
  • you are getting stronger, and it is awesome:)

Met-Con WOD: complete 4 rounds of the following:

3 minute time limit (get through as much as you can)

  • 10 Pull Ups
  • 15 Push Ups
  • 20 Single skips
  • 25 Squats
  • 20 Single SKips
  • 15 Push Ups
  • 10  Pull Ups
  • max box jumps if time remains

2 minutes rest between rounds

FINISHER:

  • 25 Overhead Squats with 45/35 bar

Day 31: Friday, October 18

photo (46)

 

 

 

 

 

 

 

Hannah, Jacklyn and Ali plank it up!

STRENGTH:

  • Deadlift 3 sets of 5 reps @ 65%, 75% and 85%

Met-Con WOD:  (adapted from CrossFit Connection)

This workout is all about INTENSITY…..2 MINUTES to get as many rounds as possible……This should be an ALL OUT SPRINT, no holding back, no water or chalk breaks, just 2 MINUTES to get as much WORK done as possible. Get your water and chalk etc. on the 1 MINUTE REST, then strap it up again, and go with reckless abandon. The second part of the workout can be done in any order, or broken up however you want to get the reps completed.

4 rounds of the following couplet:

complete as many rounds as possible in 2 minutes of

  • 5 Burpees
  • 3 Power Clean and Jerks 115/65 lbs (or 95/55)

Rest 1 minute between each cycle

Rest for 5 minutes and then:

  • Complete 100 Air Squats
  • 200 Single Skips in any order as FAST as possible 

Complete 100 Air Squats and 200 SIngle Skips in any order as FAST as possible