Monthly Archives: May 2014

Friday, May 30 No Classes Today as it is a PD Day

  • Today is a Professional Development Day – no classes!
  • Besides, I will be at the East Regionals Track and Field meet in Ottawa from sun up until after sun down…
  • Next week is our Deload week
  • The following week is Testing Week:)

photo (72)

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Day 75: Thursday, May 28

STRENGTH:

  • 5. 3, 1 reps of Strict Shoulder Press @ 85%, 90% and 95%
  • 5, 3 , 1 reps of Deadlift @ 85%, 90% and 95%

Met-Con WOD:

  • 50 Double Unders 
  • 40 sit ups with a medicine ball
  • 30 air squats
  • 20 slam ball
  • 10 push-ups
  • 5 hill runs (at the back of the school; up and down is one)
  • 10 dips
  • 20 KB swings (heaviest weight you can muster)
  • 30 walking lunges with 25 lbs overhead
  • 40 anchored sit ups
  • 500m row

 

 

Day 74: Wednesday, May 27

 

http://chrisspealler.com/training-crossfit-vs-crossfit-as-a-sport/

STRENGTH:

  • 5, 3, 1 reps of Squats @ 85%, 90% and 95%
  • warm up well; use a spotter; use safety bars; hit the depth; and go for it!

Met-Con WOD:

“Tabata Something Else Sorta'”

This is 32 intervals of 20 seconds on/10 seconds off – 16 minutes of activity

8 rounds of the following:

  • 20 seconds of Pull Ups
  • 10 seconds rest
  • 20 seconds of Push Ups
  • 10 seconds rest
  • 20 seconds of Sit Ups
  • 10 seconds of rest
  • 20 seconds of Air Squats
  • 10 seconds of rest

FINISHER:

  • 3 sets of 8 Rear Lateral Raise  with Dumbbells
  • one loop of hallways with Heavy-Ass Farmer’s carries

 

 

 

Day 73: Tuesday, May 27

 

 

STRENGTH:

  • 5,3,1, reps of Cleans @ 85%, 90% and 95%

Today’s WOD is a flashback to last year around this time….

Met-Con WOD:

we will do this workout outside; bars and weights will be brought out to lawn

  • 20 Minute  Ladder AMRAP 
  • At 5:00, 10:00,  15:00 and at 20:00  – Stop and Run around outside of school as you are able; resume where left off as you move up the ladder

 Rx 95M/55W; we can scale this as necessary (it should be heavy, but manageable)

  • 1 Deadlift
    1 Power Clean
    1 Front Squat
    2 Deadlifts
    2 Power Cleans
    2 Front Squats
    3 Deadlifts
    3 Power Cleans
    3 Front Squats
    and so forth until the time limit is up!

Day 72: Monday, May 26

http://www.catalystathletics.com/articles/article.php?articleID=1708

STRENGTH:

  • 5, 3, 1 reps of Bench Press @ 85%, 90% and 95%
  • 3 sets of 6 reps of Pendlay Rows )heavy as possible with good form)

Met-Con WOD:

  • 20 Deadlift 95/65
  • run to cone and back
  • 20 Thrusters 95/65
  • run
  • 20 Squat Cleans 95/65
  • run
  • 20 Push Press 95/65
  • run
  • 20 Overhead Squats 95/65
  • run
  • 20 Power Snatch 95/65
  • run

Day 71: Friday, May 23

http://games.crossfit.com/video/week-2-regional-highlights?autoplay=true

 

 

STRENGTH:

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

Met-Con WOD:  (scale the weight as necessary, but follow the pattern)

  •  15 Floor Wipers @ 95/55
  • 2 laps of halls
  • 15 Burpees
  • 15 Clean and Jerks @ 95/55
  • 2 laps of halls
  • 10 Burpees
  • 10 Clean and Jerks @ 115/65
  • 2 laps of halls
  • 5 Burpees
  • 5 Clean and Jerks @ 135/75
  • 15 Floor Wipers @ 135/75

 

Day 70: Thursday, May 22

 

 

  • Consider the following thoughts from Kyle Eschenroeder (Ten Overlooked Truths About Taking Action):

  • Understand that you guys are Taking Action, and I am very proud of your efforts and your humility!!!

 Action Makes You Humble

Teenagers think they know everything because they haven’t tested their mettle. They don’t know anything and so they feel like they know everything. They are just beginning to learn about theories and possibilities. They haven’t done anything so they feel like they can do anything.

In Gates of Fire, an older warrior, Dienekes, addresses a younger:

“My wish for you, Kalistos, is that you survive as many battles in the flesh as you already have fought in your imagination. Perhaps then you will acquire the humility of a man and bear yourself no longer as the demigod you presume yourself to be.”

Action carries the potential to bring imagination and reality together. But only when taken consistently and powerfully.

After the young realize they can’t do everything they become disillusioned. They stop trying anything. They fall into inaction.

This is why most adults end up so dull. They don’t do anything because it’s probably going to fail. They mistook early failures for a sign that they should stop trying.

That’s why they’re bored, depressed, and lethargic.

Instead, our failures should strengthen us. We should recognize that failures are how we learn and grow.

 

 

STRENGTH:

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

Met-Con WOD:

21-15-12-9-6-3 reps of the following:

  • Toes to Bar
  • Push Press or Push Jerk @ 65/45
  • KB taters

Finisher:

  • Tabata Hollow Rocks (8 rounds of 20 sec rock/10 sec rest)

 

 

Day 69: Wednesday, May 21

 

“Squatting for me is a spiritual experience.  Squatting isn’t just an exercise it is a place where I can lose myself and find myself all in one set. The squat is a movement to make  your whole body strong and if you do it right it will make you mentally strong. Squatting can put you in the face of adversity faster and more effectively than any other exercise in the gym. If you’ve got the sack you can stretch your work capacity and mental toughness to places beyond your imagination. The squat is the best, most aggressive way possible to increase mental toughness.
My mental toughness, my mental fortitude and my stubbornness to get it done was developed under the squat bar trying to eek out one more rep… You can always get one more. Then after that just one more… then another,  and so on. There’s always one more rep. Always a way to test myself. You can literally have an out of body experience while squatting. Even now I face and smash some of my biggest challenges in the squat rack.”
-Jon “Deep Water” Andersen

 

STRENGTH:

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

Met-Con WOD:

Part A: complete with a partner of relatively equal strength; one person working at a time)

  • 50 Deadlifts 115/65  (so 50 reps between the two partners)
  • 50 Double Unders (no complaining – we all need to get better)
  • 40 Back Squats 115/65
  • 50 Double Unders
  • 30 Power Cleans 115/65
  • 50 Double Unders
  • 20 Thrusters 115/65
  • 50 Double Unders

Part B: Individual Action

1 rounds of the following:

  • run around the school outside loop
  • 25 Air Squats
  • 25 Sit Ups (plate overhead)
  • 25 Push Ups (plate on back)
  • 25 Lunges

The WOD must be done with a 10/15 or 25 plate plate the entire time

Day 68: Tuesday, May 20

 

 

 

brendan

 

 

 

 

 

 

 

 

I know, I know, the Renegades of Squat workout caused everyone grief until Sunday!

Brendan McMunn seemed to be enjoying it…

 

Some words of wisdom from Dian Fu, master athlete and coach:

http://fubarbell.tumblr.com/post/85624066770/power-cleans-are-used-in-many-strength

STRENGTH:

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

Met-Con WOD: “Victoria”

5 rounds of the following for time:

  • 10 Thrusters 75/45
  • 14 Box Jumps
  • 12 Sumo Deadlift High Pulls 75/45
  • 12 Burpees
  • 27 KB Swings

Day 67: Friday, May 16

 

http://www.strengthsensei.com/video-strength-sensei-on-front-foot-elevated-split-squats/

 

STRENGTH:

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

Met-Con WOD:

“Renegades of SQUAT”

3 rounds of the following:

  • 1 minute FRONT SQUATS 95/65
  • 1 minute REST
  • 1 minute BACK SQUATS 95/65
  • 1 minute REST
  • 1 minute AIR SQUATS
  • 1 minute REST