Monthly Archives: November 2013

Day 60: Friday, November 29

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Allie and Hannah tackle the partner deadlift

 

 

STRENGTH:

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

Met-Con WOD: Partner Fight Kinda’ Gone Bad

  • work with a partner to complete as many reps between the two of you as possible
  • push yourself as hard as possible

3 rounds of the following:

30 seconds of work by each partner one at a time of the following 
  • sit ups
  • push ups
  • Sumo Deadlift High Pull 65/45
  • box jumps
  • kb swings

1 minute rest after round 1

2 minutes rest after round 2

FINISHER:

  • 50 OHS with PVC
  • 20 v-ups

Jordan and Kevin deal with the partner deadlift

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Day 59: Thursday, November 28

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CPHS Alumni and DICFIT members Sean, Scott and Tori after the Sevens WOD Monday night

 

STRENGTH:

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

Met-Con WOD:

20 minute AMRAP of:

  • 25 Med Ball Situps (throw back and forth)
  • 20 burpees (partner holds plank – no plank, no rep)
  • 15 Partner Squats – med ball at your backs (5 burpee penalty for dropped balls)
  • 10 Partner Deadlifts @360/240

Day 57: Tuesday, November 26

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

Met-Con WOD:

Part A:

3 rounds of the following as fast as you possibly can:

  • 10 touch-n-go Cleans @ 60% of your Clean Max
  • 20 sit ups
  • 10 KB swings
  • 30 seconds rest

Rest for 2 minutes.

PART B:

Tabata  (8 rounds of 20 sec on/ 10 sec off) of:
  • goblet squats
  • push press with bar
  • either rowing/Airdyne/slam ball or box step ups and downs
  • 2 minute rest between each tabata

Day 56: Monday, November 25

Photo: Teagan, Breanna and Keisha representing CrossFit CPHS in Windsor at OFSAA Senior Girls Basketball Championships

Teagan, Breanna and Keisha representing CrossFit CPHS at the Senior Girls OFSAA Basketball Championships!

  • okay, ripsnorts, things are starting to get serious in the ol’ Steel Mill….
  • we are starting Week 2 of Cycle 3 of Jimmy Wendler’s program – the lifts are going to start challenging your commitment
  • “Challenge and Response” is the theme here!
  • the Met-Con WODs are also going to be dialed up somewhat – please remember to use proper form while pushing your limits. Become better at looking at your times for the workouts (as in, look at the start and finish times and note them).
  • we also all need to ensure that the room is thoroughly cleaned up after each session!

STRENGTH:

  • 3 sets of 3 reps of Bench Press @ 80%, 85% and 90%
  • 3 sets of 6 reps of Pendlay Rows (heavier each set)

Met-Con WOD:

15 minute AMRAP of the following:

  • 9 Deadlift 155/115
  • 12 Push ups
  • 15 Box Jumps

Finisher:

  • work on Handstand Push ups for 5 minutes
  • 5 TGUs with each hand using a bar (no dbells)

CrossFit CPHS girls help a truck at an accident scene on the 401 after competing at OFSSA Basketball

The Senior Girls Basketball helps move a truck on the 401 after competing in the OFSAA tourney in Windsor!

Day 55: Friday, November 22

STRENGTH:

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

Met-Con WOD: “DT” Modified

  • In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

DT-th.jpg

  • set up three bars as necessary to make this triplet as challenging as possible
  • work with a group of 3
  • if you would like to go solo: use 1 bar with you can handle uncomfortably only and no rest between rounds

Complete 5 rounds of the following:

  • 12 Deadlifts 155/115
  • 9 Hanging Power Cleans  115/75
  • 6 Push Jerks 95/55
  • rest 30 seconds between rounds

Finisher:

  • 1 minute blast of burpees (as many as possible)
  • rest 1 minute
  • 2 minute blast of pull ups (as many as possible)

Day 54: Thursday, November 21

STRENGTH:

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

Met-Con WOD:

One minute time limit to complete the following:

  • 5 Thrusters
  • max sit ups (challenge would be pull ups)
  • 1 minute rest between each round (challenge would be only 30 seconds of rest)

6 rounds:

Round 1 – 45/35

Round 2 –  65/45

Round 3 – 75/50

Round 4 – 95/55

Round 5 – 105/60

Round 6 – 115/65

Your score is the number of sit ups you total

Finisher:

  • 20 OHS
  • 2 sets of stairs (or 200m or/Airdyne)

 

Day 52: November 20

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STRENGTH:

  • 3 sets of 5 reps of Squats @ 75%, 80% and 85%
  • 3 sets of 8 Good Mornings

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=183

Met-Con WOD:

15-12-9-12-15 reps of the following

  • Power Snatch @ 75/45
  • Push ups
  • KB Swings

then:

  • 20 Floor Wipers
  • 20 Poliquins (10 each leg)
  • as many strict pull ups as you can string together

Photo: CrossFit CPHS store:)

Day 52, Tuesday, November 19

STRENGTH:

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

Met-Con Wod:

  • 80 Air Squats (or Back Squat 65/45)
  • 70 Sit Ups
  • 60 Lunge Steps (or with a bar on your back at 65/45)
  • 50 KB Swings 16/12 kg (or Push Press 65/45)
  • 40 Bulgarian Split Squats
  • 30 Push Ups
  • 20 Goblet Squats 16/12 kg (or Front Squats 65/45)
  • 10 Burpee Box Jump (or Curtis P’s 65?45)

Day 51: Monday, November 18

girls-crossfit-poster-example

STRENGTH:

  • 3 sets of 5 reps of Bench Press @ 75%, 80% and 85% of new Max!

Met-Con WOD:

Perform a descending ladder from 12-1 reps of the following:

  • Push Press 95/55
  • Toes to Bar or Knees up
  • Burpees

Every 3 rounds rest 1 minute (so, do 12, 11, 10 and then rest for a minute; then do rounds 9, 8, 7 and then rest a minute; then rounds 6, 5, 4 and then rest a minute; finish with rounds 3, 2, 1)

Finisher:

  • crank out 50 Hollow Rocks

courtesy of CrossFit Connection

 

 

Day 50: Friday, November 15

  • Congratulations to all athletes who completed the CrossFit Football Total!
  • There were many PR’s on individual lifts!
  • I am still sifting through the data, but I believe that Jordan Barbary has the highest Total at 1260 lbs
  • the highest female total was 610 lbs by Cayla Anderson
  • the highest Total/BodyWeight ratio was Bryce Ritchie who totaled 1005 lbs at a bodyweight of 143 lbs 
  • NOTE: today we have PowerLifter Susan Abbott coming in to speak to us about her sport and training-related information; she will be with us during MSIP and in the following period

STRENGTH:

  • 3 sets of 5 reps of Deadlift @ 65%, 75% and 85% of former (as in before yesterday) max

Met-Con WOD:

Do ONE of the following Hero workouts:

 “JACK” 20 minute AMRAP of:

  • 10 Push PRess (95/55)
  • 10 Kettle Bell Swings
  • 10 Box Jumps

or

 “HAMMER” Light:   5 rounds for time of:

  • 5 Power Cleans (95/55)
  • 10 Front Squats (95/55)
  • 5 Jerks (95/55)
  • 15 Pull Ups

if you can go heavier, do so, but the PC, FS and J must all be the same weight