Monthly Archives: February 2014

Day 19: FRiday, February 28

 

STRENGTH:

  • establish a Deadlift 1 rep Max
  • do not go to absolute failure on this – maintain your lower back position
  • use the Safety Bar if necessary

 

  • perform one of the 1000m Row/500m Row/2 min Airdyne/2 min Ski Erg tests

Met-Con WOD:

  • 60 Lateral Bar Hops
  • 60 Sit Ups
  • 20 Thrusters @ 65/35
  • 30 Lateral Bar Hops
  • 30 Sit Ups
  • 10 Thrusters @ 75/45
  • 20 Lateral Bar Hops
  • 20 Sit Ups
  • 5 Thrusters @ 75/45

 

Day 18: Thursday, February 27

photo (70)

 

 

 

 

 

 

  • Ashley times a plank battle. Notice Kyle’s rock-solid position!
  • Ashley has shown that as an Adaptive athlete, she can push her limits. She has already learned a ton of new exercises, and now she is using the Ski Erg to increase her stamina!
  • CrossFit CPHS clothing order will go in Thursday afternoon
  • Check out www.crossfit.com tonight at 8:00pm to see what the 14.1 workout is!!

TESTING:

  • take 10 minutes to establish a 1 rep Strict Press Max
  • once you have maxed out on the Strict Press, continue to find your 1 rep Push Press Max
  • crank out as many Burpees as you can in 1 minute
  • perform one of the Row/Ski Erg/Airdyne tests that you have not completed

Met-Con WOD:

  • 20 Push Ups
  • 5 Push Press (50% of your Max)
  • 20 Sit Ups
  • 5 Push Press
  • 20 Box Jumps
  • 5 Push Press
  • 20 Wall Balls
  • 5 Push Press
  • 20 Lunges
  • 5 Push Press
  • 20 Med Ball Tosses (on back – toss up in air and catch)
  • 5 Push Press

 

Day 17: Tuesday, February 26

Photo

TESTING:

  • Take 15 minutes to establish a Back Squat 1 rep Max

Met-Con WOD:

You have 2 minutes to complete the following:

  • 5 Burpees
  • 10 Goblet Squats
  • 15 Deadlifts 115/65
  • in the time remaining perform Air Squats
  • rest while your partner goes
  • repeat for 3 rounds

After 3 rounds, repeat the 5/10/15 for 4 minutes

Day 16: Tuesday, February 25

http://games.crossfit.com/video/crossfit-games-update-show-february-24-2014?autoplay=true

Photo: Be careful.

Testing:

  • spend 15 minutes establishing a Clean Max
  • 2 minutes rest
  • perform the 1 minute Sit Up test
  • 2 minutes rest
  • perform the 1 minute Box Jump test
  • 3 minutes rest

Met-Con WOD: this is a lite version of our adult class from last night

Complete as many reps as possible in 8 minutes of:

400 meter Row/Ski Erg  

10 Box Jumps  

15 Toes-to-Bar  or Hollow Rocks

20 Shoulder to Overhead (65/35)  

25 Kettlebell Swings   

30 Double Unders or 90 Singles

FINISHER:

  • 4 band-resisted high knee runs in hallway with partner
  • hand walk moving plank (feet are on a towel)

 

Day 15: Monday, February 24

 

  • It all starts this Thursday night!!!

 

We are going to start our Fitness Testing on Monday

  • You must get through the items specified – no options unless you are injured
  • I will lead you through a warm-up
  • Don’t get too stressed about your numbers – this is just a snapshot of where you are at right now
  • You can only do these tests on the day specified
  • Record all your results on the sheet provided
  • Remember: these are used as a baseline for progress!

TESTING:

  • take 15 minutes to establish a 1 rep Max Bench Press
  • perform as many full range Push Ups as you can in a row
  • after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute

Met-Con WOD:

  • Perform the following at a reasonable pace
  • You go, partner goes )you do 15 DL; partner does 15 DL; and so forth
  • Suggested weight 95/55
    3 Rounds for time:
    15 Deadlifts
    12 Hang Power Cleans
    9 Front Squats
    6 Push Press

Day : Friday, February 21

 

STRENGTH:

After a few warm up sets, move through the following. Add weight each set as long as your form stays solid

  • 3 sets of 8 Deadlifts
  • 3 sets of 8 Strict Press

Met-Con WOD:

Working in groups of 2.

One person works on the 100,90, 80,….

The second partner does 7 Push Press 65/45 and then holds a plank for rest of minute

Partners switch every minute

  • 100 Double Unders (300 Single Skips)
  • 90 Air Squats
  • 80 Sit Ups
  • 70 Push Ups
  • 60 Back Squats 95/55
  • 50 Double Unders (150 Single Skips)
  • 40 Deadlifts 135/65
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

Day 13: Thursday, February 20

 

STRENGTH:

We are working on form in these sets. Keep weight low and concentrate on all of our cues:

  • 3 sets of 8 reps of Front Squats

Met-Con WOD:

  • 25 KB Swings
  • 20 Front Squats 95/55
  • 20 Box Jumps
  • 15 Power Cleans 95/55
  • 15 Box Jumps
  • 10 Squat Cleans 95/55
  • 10 Box Jumps
  • 25 KB Swings

FINISHER:

  • 20 OHS with PVC
  • 15 OHS with 45/35/15

 

Day 12: Wednesday, February 19

 

STRENGTH:

Working in a group of 4:

  • 3 sets of 8 Bench Press
  • 3 sets of 8 Pendlay Rows
  • weight should be light, but it can get heavier each set

Met-Con WOD:

5 rounds of the following:

  • 10 Pull-Ups
  • 15 Push Ups
  • 20 Sit Ups
  • 25 Air Squats

After each round run one lap of inner loop

FINISHER:

  • collect 5 minutes of Plank (20-30 seconds at a time)

 

Day 11: Tuesday, February 18

CrossFit Wired Pickup Lines
  • I just want to start by telling you guys that I am exceptionally impressed with your work ethic, attitude towards learning and commitment!
  • Remember as we move forward into learning more skills and training methodologies, we always need to practice virtuosity in all aspects of our movement. Proper form and range of motion is the key to healthy active living. We need to train that way!
  • Clothing Order Forms!!!!

SKILLS:

  • Thrusters
  • Snatch
  • Sumo Deadlift High Pull

STRENGTH:

  • we will spend 10 minutes working on Thrusters
  • we will then spend 10 minutes working on Snatches

Met-Con WOD:

This will be done in group style. Two groups of 3 people at each station.

AMRAP of the following for 6 minutes: (in stairwell)

  • 10 Wall Balls
  • 20 Sit Ups
  • 2 flights of the stairs (run to second floor twice)

3 minute break

AMRAP of the following for 6 minutes: (by the rowers)

  • 10 Slam Balls
  • 100m on rower
  • 10 Dips

3 minute break

AMRAP of the following for 6 minutes: (by the pull up rig towards media projector end)

  • 8 Thrusters 55/35
  • 8 Knees to Elbows or Knees Up
  • 16 Bench Hops

3 minute break

AMRAP of the following for 6 minutes: (in hallway)

  • 25 single skips
  • 10 KB Sumo Deadlift High Pulls
  • 15 Hollow Rocks

Day 9: Thursday, February 13

  • Please remember to get a Clothing Order form from stairs
  • I want to send order out next Tuesday
  • In a perfect world, we will have a brand spanking new Ski Ergometer delivered today!

 

 

SKILLS:

  • review Pull Ups
  • review OHS
  • review Push Press

 

Met-Con WOD:

AMRAP in 5 minutes of the following:

  • 5 Pull Ups (or Pendlay Rows)
  • 10 Push Ups
  • 15 Air Squats

Take 3 minutes off to recover and get a drink of water.

AMRAP in 5 minutes of the following:

  • 5 Push Press 65/45
  • 10 Box Jumps
  • 15 Sit Ups

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Burpees
  • 10 KB Swings to eye level
  • 15 Overhead Squats with 35/15 (or PVC pipe)