Monthly Archives: December 2013

Tuesday, December 31 Gym will be open @ 2:30 pm

  • Great job by the crew who came out to DicFit!
  • The gym will be open @ 2:30 pm
  • The gym will also be open on New Year’s day for what will be our inaugural session of “New Year’s Beatings”

Some sensibility from Greg Everett, owner of Catalyst Athletics:

“As we reach the start of a new year, remember that success doesn’t come from a single day of resolutions, but from living every day with resolve.”

“I’m not impressed by the individual who is willing to exercise to the point of vomiting or a loss of bladder control—this is not that unusual. What I’m impressed by is the individual who shows up every day at the gym, does what is necessary, doesn’t complain, doesn’t look for recognition, does what’s necessary outside of the gym to support their training and goals, and continues this process consistently for years.”

STRENGTH:

  • 3 reps on the minute for 6 minutes @ 75% of your max of Strict Shoulder Press

Met-Con WOD:

4 cycles of the following 3 rounds:

3 rounds of the following:

  • 7 Push Press 115/65
  • 7 Toes to Bar
  • 10 KB Swings
  • 2 minutes rest

FINISHER:

  • using the weight from your Push Press perform 2 sets of 10 Good Mornings
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Monday, December 30 Gym Open at 3:00pm (DicFit at 5:45pm)

  • gym will be open at 3:00pm
  • DicFit class will still be on at the usual 5:45pm action time slot

  • I will be your friend!

 

STRENGTH:

  • 5, 3 ,1 reps of Bench Press @ 85%, 90% and 95%
  • 3 sets of 5 reps of Pendlay Rows (heavier each set)

Met-Con WOD: adapted from the CrossFit.com main page

15-12-9-6-3 reps of the following:

  • Pull ups
  • Clean and Jerks 135/75 (or your scaled version)
  • Push ups

FINISHER:

  • 30 OHS with bar
  • 40 sit ups as fast as possible

 

Friday, December 27 GYM CLOSED:(

  • Sorry, guys, but I have a chance to go skiing with my family at Mt. Tremblant tomorrow
  • SO, I am going!
  • Great job by the crew that showed up Thursday!
  • Gym will be open on Sunday afternoon around 1:30 pm

Thursday, December 26 Gym Open at 10:30 am

  • gym is open at 10:30 to 12:00

STRENGTH:

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

Met-Con WOD:

PART A:

4 rounds of the following:

  • 30 seconds of Wall Ball
  • 30 seconds of KB Swings
  • rest for 30 seconds

PART B:

Done in a descending ladder from 10-1 reps

  • Push Press 115/65
  • Sumo Deadlift Highpulls 115/65

PART C:

50 Floor Wipers 115/65

FINISHER:

  • 50 Hollow Rocks
  • 50 Pull Ups

Tuesday, December 24 Gym Open at 10:00am

photo (65)

 

 

 

 

 

 

  • DicFit crew after the 12 Days of Christmas WOD!
  • sorry for any confusion for the afternoon session – realized I should buy some presents…
  • gym is open at 10:00 to 12:00
  • please take your boots off at front door and leave them on mats in front foyer

STRENGTH:

  • if you already did your Bench and Back on Monday, you can do Cleans on Tuesday
  • 3 sets of 3 Bench Press @ 80%, 85% and 90%
  • 3 sets of 5 Pendlay Rows

Met-Con WOD:

Modified “Coffey”

the weight for bench and back squat can be modified to 50% of your max

  • Run 5 laps of halls
  • 135 pound Back squat, 50 reps
  • 135 pound Bench press, 50 reps
  • Run 4 laps of halls
  • 135 pound Back squat, 35 reps
  • 135 pound Bench press, 35 reps
  • Run 3 laps of halls
  • 135 pound Back squat, 20 reps
  • 135 pound Bench press, 20 reps
  • Run 2 laps of halls
  • 1 Muscle-up (or 5 dips and pull ups)

Monday, December 23 Gym will open at 5:30pm CHANGE IN TIME!

  • the gym will be open at 5:30 pm (note the change)
  • only attend if you are going to the workout posted:)
  • please leave snowy boots in hallway

STRENGTH:

  • 2 sets of 3 Bench Press @ 80%, 85% and 90%
  • 3 sets of 5 Pendlay Rows

Met-Con WOD:

Modified “Coffey”

the weight for bench and back squat can be modified to 50% of your max

  • Run 5 laps of halls
  • 135 pound Back squat, 50 reps
  • 135 pound Bench press, 50 reps
  • Run 4 laps of halls
  • 135 pound Back squat, 35 reps
  • 135 pound Bench press, 35 reps
  • Run 3 laps of halls
  • 135 pound Back squat, 20 reps
  • 135 pound Bench press, 20 reps
  • Run 2 laps of halls
  • 1 Muscle-up (or 5 dips and p

Friday, December 20

  • Keep checking the blog over the Holidays – I will be posting daily, and the gym will be open as much as possible.
  • Have a great Christmas Break!
  • We made this month’s issue of Sweat Rx Magazine – it is a review of their articles!
  • Turn your head sideways (or your laptop or tablet) until I figure how to re-configure!

photo (63)

 

Day 74: Thursday, December 19

http://www.crossfitinvictus.com/blog/5-reasons-you-should-be-front-squatting/

STRENGTH:

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

Met-Con WOD:

 8 rounds for time:

  • 7 deadlifts
  • 6 Power Cleans
  • 5 Front Squats
  • 4 Shoulder to Overhead
  • 3 Snatches
  • 2 Overhead Squats
  • 1 sprint in hallway

use the same weight for the entire workout!

Day 73: Wednesday, December 18

STRENGTH:

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

Met-Con WOD:

Okay, animals, today is going to be a fun workout!

  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Deadlift; 2nd Day: 2 Power Cleans and 1 Deadlift; 3rd Day: 3 Burpees; 2 Power Cleans and 1 Deadlift; and so forth….

 Deadlifts with at least 185 lbs for lads and 115 lbs for ladies

Power Cleans with at least 115 for lads and 65 for gals

Bench Press with at least 95 lbs for lads and 55 lbs for ladies

Thrusters with at least 75 lbs for lads and 55 lbs for ladies

So:

  • 1 Deadlift
  • 2 Power Cleans, 1 Deadlift
  • 3 Burpees, 2 Deadlifts, 1 Deadlift
  • 4 Jumping Pull-ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 9 Box Jumps, 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 10 Wall Balls, 9 Box Jumps, 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 12 Thrusters, 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift

Notes:

  • you may do regular Cleans
  • you may choose regular Pull Ups
  • you may opt for Knees to Elbows

Day 72: Tuesday, December 17

STRENGTH:

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

Met-Con WOD:

“Pushin’ Cindy”

20 minute AMRAP of:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
  • every 3 rounds do 5 Push Press 95/55