Monthly Archives: March 2014

Day 26: Tuesday, March 18

Photo: The simple secret to success.


  • 3 sets of 5 Cleans @ 75%, 80% and 85% of your Training Max

Met-Con WOD:

Modified “Chief”:

5 rounds of the following:

3 minute AMRAP of the following:

  • 3 Power Cleans @ 60% of your Clean
  • 6 Push Ups
  • 9 Air Squats
  • 1 minute rest between rounds



Day 25: Monday, March 17 Back to the Training:)

Photo: Cyclones check out CrossFit CPHS and dome dryland training! The future looks bright - these young ladies were awesome!

  • CrossFit CPHS was very busy over the March Break ….
  • I was fortunate to have a spirited group of Cyclone Hockey players come in and do some CrossFit Kids stuff – they had plenty of energy and enthusiasm! The future for CPHS looks very promising!


  • we are starting our Wendler 5/3/1 program today!
  • take 90% of your Bench Press Max and record it as your “Training Max”
  • all of your percentages will be based on that number


  • 3 sets of 5 Bench Press @ 75%, 80% and 85% of your Training Max
  • 3 sets of 8 Pendlay Rows (heavier each set)

Met-Con WOD:

Partner Workout: only one person working at a time:

  • 50 Med Ball Cleans
  • 50 Jumping Pull Ups
  • 50 KB Swings
  • 50 Lunge Steps
  • 50 Toes to Bar or Knees Up
  • 50 Push Press 65/45
  • 50 Barbell Rows 65/45
  • 50 Wall Ball
  • 50 Burpees
  • 50 Double Unders (no singles)






Day 24: Thursday, March 6 Final Testing Day

  • I can honestly say that everyone has taken their Testing very seriously!
  • Exceptional effort and results already!
  • When we return from the Break, we will be using our Strength Testing numbers to generate our 5/3/1 poundages for Bench Press, Clean, Squats, Strict Shoulder Press and Deadlift.
  • I will create a master spreadsheet that people can use to print off their workout numbers for the first 4 week cycle.
  • Click on Journal Articles at the top of our Blog and scroll down to the last item: Wendler 5/3/1 Manual. Click on the hyperlink and read it!

Photo: Why I'm going to the gym today....



  • this is the last Testing item from our list
  • go as hard as you can on this
  • again – full-range motion is necessary
  • if you have a Strength item to finish, do it before the workout
  • I will provide some skills to work on when you are done the test (and have had some rest)

Day 22: Wednesday, March 5



  • the RX’d weight is 135/95
  • don’t worry!! We are using 105/65 for our class testing session


  • anyone who has not completed their Strength Testing items should complete their item prior to Grace

Met-Con WOD:

EMOM for as long as possible:

  • 8 deadlifts (135/95)
  • 8 box jumps
  • 8 pushups

When you can’t do it on the minute anymore, continue with AMRAP pushups and box jumps for five more minutes.

(adapted from

Day 21: Tuesday, March 4

Photo: Many people don't make encouraging others a priority - but yet will invest significant time in expressing how the things and people around them don't quite measure up.  What are the advantages of being a critic vs an encourager?  Does it change how you experience life?  How does it affect how people see you and your relationship with others?  Give us your perspective in a comment below! :)


  • spend 15 minutes establishing a 1 rep max Front Squat
  • rest for 5 to 10 minutes
  • perform “Fran”

Modified Fran:

  • 21 Thrusters 65/45
  • 21 Pull Ups
  • 15 Thrusters
  • 15 Pull Ups
  • 9 Thrusters
  • 9 Pull Ups

Day 20: Monday, March 3


  • take 15 minutes to establish a Clean and Jerk 1 rep Max
  • perform the CrossFit Baseline (500m row, 40 Air Squats, 30 Sit Ups, 20 Push Ups and 10 Pull Ups)


  • we are going to work on the Power Snatch
  • practice Double Unders