Monthly Archives: July 2014

Wednesday, July 30 Gym Open @ 3:00pm Note time change

STRENGTH:

  •  EMOM of 2 reps Power Cleans for 8 minutes (heavier each round)

Met-Con WOD:

“Viking Fran”
21 Thrusters (95/65) (scale accordingly)
21 Pull-ups
1000 m row
15 Thrusters
15 Pull-ups
750 m Row
9 Thrusters
9 Pull-ups
500 m row

Tuesday, July 29 Gym Open @ 3:30 pm

STRENGTH:

  • 10 sets of 3 reps of Bench Press @ 80-85%

Met-Con WOD:

  • 100 Single Skips
  • 25 Kbell Swings
  • 100 double-unders
  • 25 Kbell swings
  • 100 crossovers
  • 25 kbell swings
  • 100 backward skips
  • 25 kbell swings
  •  (from Catalyst Fitness)

Monday, July 28 Gym Open @ 5:30 pm for DicFit class

  • Sorry, folks! Between the roofing and the trip to California, time to open up has been compromised:(
  • I will post open gym times on the http://www.dicfit.wordpress.com site

This sums up my thoughts on the big picture of fitness and education!

It is written  by Chris Cooper from Catalyst Fitness in Sault. Ste. Marie. He is a genius!

http://www.catalystgym.com/inspiration-part/

STRENGTH:

Add 5 pounds to all of your lifts from last week

  • 2 sets of with bar
  • 1 set of 5 @ 50% of your 1 rep max (1 RM)
  • 1 set of 3 @ 60%
  • 1 set of 2 reps @ 70%
  • 5 sets of 5 reps @ 80%

Met-Con WOD:

5 minute AMRAP:

  • 5 Shoulder to Overhead @ 115/65
  • 10 Deadlifts @ 115/65
  • 15 Box Jumps
  • REST 1 minute

5 minute AMRAP”

  • 4 Shoulder to Overhead @ 115/65
  • 8 Deadlifts @ 115/65
  • 12 Box Jumps
  • REST 1 minute

5 minute AMEAP:

  • 3 Shoulder to Overhead @115/65
  • 6 Deadlifts @ 115/65
  • 9 Box Jumps

FINISHER:

  • To be determined

Thursday, July 10 Gym open @ 6:20 am

STRENGTH:

  • 5,5,3,3,1,1 Bench Press
  • work up to a heavy 1 rep weighted Pull Up max

Met-Con WOD:

3 rounds for time:

  • 250m row or ski erg
  • 10 Overhead Squats 105 (Or Front Squats 105)
  • 10 Shoulder to Overhead 105
  • 10 Pendlay Rows 105
  • 10 Thrusters 105
  • 10 Push Ups
  • 10 Pull Ups

(modification of a WOD from CrossFit Connection)

Wednesday, July 9

  • Hopefully, the gym will be open later today (as in around supper or after)

 

 

STRENGTH:

Squats:

  • 1 set of 5 reps @ 45 lb bar
  • 1 set of 5 reps @ 100 lbs
  • 1 set of 3 reps @ 40% of your 1 rep Max
  • 1 set of 2 reps @ 50 %
  • 2 sets of 5 reps @ 65%

Met-Con WOD:

10-9-8
Deadlift 205/135
Burpees
Box Jumps

200m Double Medball Carry

7-6-5
Deadlift
Burpee
Box Jump

200m Double Medball Carry

4-3-2-1
Deadlift
Burpee
Box Jump

200m Double Medball Carry

Tuesday, July 8

  • Gym will be open Wednesday evening some time
  • I will post when I know – thanks for your patience while I finish up a roofing job.
  • ALSO NOTE: a friend of mine has two Olympic Bars, plates, Dumbbells, a sweet Squat/Bench rack and bench for sale at very low prices. Let me know if you are interested.

Monday, July 7 Gym will be open @ 5:30 for DicFit class

  • gym will be open @ 5:30 pm for DicFit class
  • WOD will be posted by game time:)

STRENGTH:

Squats:

  • 1 set of 5 reps @ 45 lb bar
  • 1 set of 5 reps @ 90 lbs
  • 1 set of 3 reps @ 40% of your 1 rep Max
  • 1 set of 2 reps @ 50 %
  • 2 sets of 5 reps @ 65%

Bench Press:

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

Met-Con WOD:

10 rounds for time of:
5 Pull Ups
5 Push Ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 Wall Balls
25 Box Jumps

(from CrossFit HQ main page)