Monthly Archives: April 2014

Day 55: Wednesday, April 30

 

http://games.crossfit.com/article/training-2017-14-year-old-kirstyn-lynch

STRENGTH:

  • 5, 3, 1 reps of Squats @ 85%, 90% and 95% (plus 5 pounds on all 3 sets)
  • take your time with these
  • do a few warm-up sets before
  • use spotters

Met-Con WOD:

  • 50 reps of Deadlift 95/65
  • 50 reps of Walking Lunge
  • 40 reps of Front Squats 95/65
  • 40 reps of Toes to Bar or Knees to Elbows or Hollow Rocks
  • 30 reps of Push Press 95/65
  • 30 reps of Burpee Box Jumps
  • 20 reps of Thrusters 95/65
  • 20 reps of Double Unders

FINISHER:

  • 3 sets of 12 Strict Dumbbell or Barbell Curls

 

 

 

Day 54: Tuesday, April 29

 

 

STRENGTH:

  • 5, 3, 1 reps of Cleans @ 85%, 90% and 95% (plus 5 pounds to all 3 sets)

Met-Con WOD:

  • 2 minute AMRAP Push Ups
  • 1 minute REST
  • 2 minute AMRAP Power Cleans 50% of your  1 rep max  
  • 1 minute REST
  • 2 minute AMRAP Sit Ups
  • 1 minute REST
  • 2 minutes AMRAP Back Squat (with weight you used for Power Cleans)

FINISHER:

  • 3 sets of 15 Bent-Over Dumbbell Flyes
  • 4 hall sprints

 

Day 53: Monday, April 28

 

OH MY WOD!

  • Congratulations to Jackson Glover from CrossFit CPHS for finishing in 3rd place in his first official CrossFit competition at CrossFit Brockville this past weekend!
  • Jackson is also competing this coming Saturday in Ottawa at a comp hosted by CrossFit NCR!

jack and tire flip

 

 

 

 

 

 

 

 

 

 

750 pound tire (ours is 250 pounds)

 

STRENGTH (Week 3 of Cycle 2):

  • 5, 3, 1 reps of Bench Press @ 85%, 90% and 95% (plus 5 pounds)
  • 3 sets of 5 reps of Pendlay Rows (heavier than last week)

Met-Con WOD:

This is a 20 minute workout; whatever reps you don’t complete in the first section, you must try to complete in the second section (so, if you do 30 pull ups in first 2 minutes, you are to complete 30 Box Jumps).

If you finish early in any section, use the rest of the time as rest:)

  • 2 minutes to complete 60 Pulls Ups
  • 2 minutes to finish remaining reps in the form of Box Jumps
  • 2 minutes to complete 70 KB Swings
  • 2 minutes to finish the remaining reps in the form Toes to Bar or Knees to Elbows or V-Ups
  • 3 minutes to complete 80 Wall Balls
  • 3 minutes to finish the remaining reps in the form of Push Press 95/65
  • 3 minutes to complete 150 Air Squat or Double Unders
  • 3 minutes to finish the remaining reps in the form of Burpees

(modified WOD from Jason Bird)

FINSIHER:

  • run the St. Mary’s Loop (hard as you can from school to corner of Lake and Hawthorne; jog down Hawthorne; and then run as hard as you can back to school parking lot)

 

Day 52: Friday, April 25

  • The class before lunch and the last class of the day will be covered by Miss Read:)
  • The class after lunch will not be covered (sorry)!

http://www.strengthsensei.com/pearls-of-wisdom-for-deadlift-and-squat/

STRENGTH:

  • 3 sets of 3 Deadlifts @ 80%, 85% and 90% plus 5 pounds

Met-Con WOD:

  • 20 Deadlifts @ 70% of your max (yup – it is heavy)
  • 30 Box Jumps (or step up/downs)
  • 40 KB Swings
  • 50 Double Unders (or 200 singles)
  • run the St. Mary’s Loop
  • 50 Double Unders (or 200 singles)
  • 40 KB Swings
  • 30 Box Jumps (or step up /downs)
  • 20 Deadlifts @ 70% of your max (still heavy)

This awesome Chipper is based on a WOD from CrossFit Connection

 

Day 51: Thursday, April 24

 

“Physical skills will disintegrate under duress and fatigue—even in athletes with the mental and emotional attributes and stamina to be the best in critical competitions. In other words, athletes don’t rise to an occasion—they sink to the level of their training; so the training bar needs to be set high.” – Peter Twist

 

STRENGTH:

  • 3 sets of 3 reps of Squats @ 80%, 85% and 90% plus 5 pounds
  • 3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90% plus 5 pounds

Met-Con WOD:

AMRAP for 3 minutes:

  • 5 Pull Ups
  • 7 Goblet Squats
  • 10 KB Swings

Rest for 2 minutes.

AMRAP for 2 minutes:

  • Clean and Jerk @  60% of your Max

Rest for 2 minutes.

AMRAP for 3 minutes of:

  • 5 Pull Ups
  • 7 Goblet Squats
  • 10 KB Swings

Rest for 2 minutes.

AMRAP for 2 minutes:

  • Clean and Jerk at 75% of your Max

Day 50: Wednesday, April 23

 

STRENGTH:

  • 3 sets of 3 reps of Bench Press @ 80%, 85% and 90% plus 5 pounds
  • 3 sets of Cleans @ 80%, 85% and 90%  plus 5 pounds

Met-Con WOD:

  • 20 Sumo Deadlift HighPulls 75/55
  • 1 loop of halls
  • 20 Burpees
  • 1 loop of halls
  • 20 Push Press 75/55
  • 1 loop of halls
  • 20 Pull Ups
  • 1 loop of halls
  • 20 KB Swings
  • 1 loop of halls
  • 20 Wall Ball
  • 1 loop of halls
  • 20 Thrusters 75/55
  • 1  loop of halls
  • 20 Zercher Squats 75/55
  • 1 loop of halls

 

 

Day 49: Tuesday, April 22

  • there are no classes scheduled for today as we are hosting the Hibernation Track and Field Meet
  • Yes, I know it will be raining! Come over anyway to support the Bears.
  • Bring some cash and buy some pizza to support the team
  • On Wednesday we will be doing Bench Press and Cleans; on Thursday we will do Squats and Strict Shoulder Press
  • a beauty pic from last year’s East Regional Meet!

Day 48: Thursday, April 17

 

 

STRENGTH:

  • 3 sets of 5 reps of Strict Shoulder Press @ 75%, 80% and 85%
  • 3 sets of Deadlifts @ 75%, 80% and 85% (because you will not be here Good Friday)

Met-Con WOD:

  • we are going to do a version of the workout used by Mark Twight of Gym Jones to train the actors for the movie “300”

“300”

  • 25 Pull Ups
  • 50 Deadlift @ 135 /95
  • 50 Push Ups
  • 50 Box Jumps
  • 50 Floor Wipers @135/65
  • 50 KB Clean and Press @ 35/24 or Barbell Clean and Press @ 65/45
  • 25 Pull Ups

 

Day 47: Wednesday, April 16

 

The Good Morning
Written by Zach Erick

A strong Posterior Chain (PC) is essential to becoming a great lifter. With the amount of stress we put on our backs, glutes, and hamstrings in CrossFit, we should be exploring all avenues to strengthen these muscles. We regularly program lots of great exercises in our Performance and Fitness sessions to strengthen the PC. This includes Deadlifts, RDLs, and Bent-Over Rows – the list goes on and on. There is one movement I’d like to shed some light on that we don’t do too often, but I feel is a great exercise to practice on your own time – the Good Morning.

The Good Morning is a hip-hinge movement with the weight loaded on the shoulders. You set up the same as a low-bar back squat with the bar resting over the traps versus directly on top of the traps. You line your hips beneath the shoulders, toes slightly flared out, and a soft bend in the knees. It’s important not to bend the knee any more then it is already bent in the beginning of the movement. From here, just like the RDL, you push your hips back as far as you possibly can, getting your chest as parallel to the ground as possible. Once your hips are as far back as possible, with a perfectly straight midline, you then bring your hips forward to full extension.

Screen Shot 2014-01-28 at 12.11.03 PM

Example of the Low Bar Position

This is also a great warm-up to perform before a workout. Load the bar with a light weight and perform 8-10 reps with a 30X0 tempo for a few sets.

From CrossFit Invictus

 

STRENGTH:

  • 3 sets of 5 reps of Squats @ 75%, 80% and 85% (plus 5-10 pounds)

Met-Con WOD:

  • 10 Front Squats @ 95/65
  • 30 calories on the rower/Airdyne/SkiErg
  • 10 Deadlifts @ 95/65
  • 30 Toes to Bar
  • 10 Good Mornings @ 95/65
  • 30 Jack-Knife Sit Ups
  • 10 Power Snatches @ 65/35
  • 30 Double Unders
  • 10 OHS @ 65/35 (you may add weight)
  • 30 Mountain Climbers
  • 10 Overhead Lunges @ 65/35
  • 30 Burpees

 

 

Day 46: Tuesday, April 15

STRENGTH:

  • 3 sets of 5 reps of Cleans @ 75%, 80% and 85% (plus 5 pounds to each)

Met-Con WOD: “The Chief”

5 rounds of the following:

1 minute rest between rounds

AMRAP in 3 minutes of the following:

  • 3 Power Cleans 135/95 (scale as needed)
  • 6 Push Ups
  • 9 Air Squats

FINISHER:

  • try the following exercises: