Monthly Archives: September 2014

Day 20: Tuesday, September 30

 

STRENGTH:

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

Met-Con WOD:

  • complete one of the following:

“Scaled Fran”:

Complete the following for time:

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

“Cindy”:

Complete AMRAP in 20 minutes of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

“Scaled Grace”:

Complete 30 reps of Clean and Jerk @ 115/65 (or further scale)

 

Day 19: Monday, September 29

jorda weedmark

Jordan Weedmark drops into CrossFit Byron Bay in Australia to crush a workout.

 

  • We are starting our Strength cycle
  • Use 90% of your 1 rep max from last week – this is your “training max”
  • WE have a few test items to complete, so we will use them as our Met-Con work

STRENGTH:

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

Met-Con WOD:

DO only one of the following:

“Cindy”

20 minute AMRAP of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

or

” Scaled Grace”

  • 30 reps of Clean and Jerk 115/65 (weight can be further scaled down)

Day 18: Thursday, September 25

melissa

Melissa nails a new PR of 135 with superb form 

Testing  Week Continues….

  • it is imperative that you warm up well for the Strength Tests
  • proper form is essential and not to be compromised in the pursuit of a few extra sloppy pounds

Test Item 1:

  • establish a Strict Press 1 rep Max

Test Item 2:

  • establish a Deadlift 1 rep Max

Kelly establishes a solid bottom position:)

Kelly hits a solid rock-bottom position

 

Day 17: Wednesday, September 24

 

TESTING:

Test Item 1:

  • take 25 minutes to establish a Back Squat 1 rep Max

Test Item 2: “CrossFit Baseline”

  • 500m Row
  • 40 Air Squats
  • 30 SIt Ups
  • 20 Push Ups
  • 10 Pull Ups

In the remainining time, finish any of the test you have to catch up on from Monday and Tuesday

 

 

Day 16: Tuesday, September 23

TESTING ITEMS:

Test Item 1:

  • spend 15 minutes establishing a 1 rep Max Clean

Test Item 2:

  • complete as many full range Push Ups in a row 

Test Item 3:

  • Ski Erg as many meters in 2 minutes or Air Dyne as many calories in 2 minutes 

Met-Con WOD:

TASK 1:

Complete 10/10, 9/9, 8/8,…. to 1/1 of the following for time:

  • Thrusters @ 65/45
  • KB Swings to eye level

TASK 2:

Complete the following for three rounds:

  • run a lap of outside of school
  • 10 wall jumps
  • 5 Wall Balls

Day 15: Monday, September 22 TESTING WEEK!

 

Photo
  •  Reminder that CrossFit CPHS and ATLAS Wrist Wrap order forms and money are due like now:)
  • also – there will be a meeting Thursday during MSIP in weight room for anyone interested in being part of a CrossFit CPHS school team (Coach Pat Kelly will be ehre to discuss the program)

 

TESTING:

We will break into 3 groups to get these Tests done:

  • TEST 1: take 15 minutes to establish a 1 rep Max Bench Press
  • TEST 2: perform as many Sit Ups in 1 minute as possible
  • TEST 3: Row 1000 m as fast as possible
Met-Con WOD:

15 Minute  Ladder AMRAP 

  • At 5:00 and 10:00 you must stop what you are doing and run an inner loop lap

 

 Rx 95M/55W

  • 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 14: Friday, September 19

  • next week we are going to start TESTING WEEK
  • everything will be very clearly explained as to the process
  • The idea of the TESTING is to get a snapshot of where you are at right now
  • we will use the results to determine our starting weights for the 5/3/1 STRENGTH component of the program
  • we will also use the results as a comparison point (Benchmark) to gauge your progress against by the end of the semester:)

STRENGTH:

  • 3 sets of 5 Push Press (heavier each set)
  • rest while your partners go

Met-Con WOD:

Complete 4 rounds of the following: 

  • 1 round of Cindy: 5 Pull Ups; 10 Push Ups; 15 Air Squats
  • 1 round of: 9 Deadlifts; 6 Hang Power Cleans; 3 Push Jerks
  • 1 round of Cindy: 5 Pull Ups; 10 Push Ups; 15 Air Squats
  • rest 2 minutes between rounds

Read this great Kettlebell primer from the master minds at CrossFit Invictus:

http://www.crossfitinvictus.com/blog/most-common-kettlebell-movements-and-benefits/

Day 13: Thursday, September 18

Photo

STRENGTH:

  • 3 sets of 8 reps of Bench Press
  • 3 sets of 8 reps Pendlay Rows

Met-Con WOD:

  • run the St. Mary’s Loop
  • 10 Power Cleans
  • run around ball diamond
  • 8 Power Cleans
  • run around Water Treatment loop and school loop
  • 6 Power Cleans
  • run around the school (outside) loop
  • 4 Power Cleans
  • sprint length of the Staff Parking Lot
  • 2 Power Cleans

FINISHER:

Perform 15 swings and without any rest, drop into a plank position. Perform a hard style plank for 10 deep breaths. Repeat this for 5 to 10 rounds. To perform the hard style plank, do the following:

  1. Set up on elbows and toes with a neutral spine. Look down to keep the head and neck in neutral as well.
  2. Contract the quadriceps. Don’t just extend your knees. Instead, think of zippering up the quads and pulling the kneecaps up towards the hips.
  3. Posteriorly tilt the pelvis and contract the glutes hard.
  4. Engage the lats by pulling the elbows towards the pelvis. Don’t allow the elbows to move. Instead, think of pulling the scapula downwards.
  5. Breathe. Your body will automatically brace in this position. Learn how to breathe behind the abdominal contraction by allowing your rib cage to laterally expand and your belly button to move down and outward.

 

 

 

 

Day 12: Wednesday, September 17

  • Last period classes will be out for the Terry Fox Run

terry fox

 

 

 

 

 

 

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

Met-Con WOD:

Working in groups of 2: (so each person will do 1/2 of the reps listed)

Break the number of reps into manageable chunks for each partner (as in ” I do 10., you do 10″, and so forth)

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

FINISHER:

  • watch the following video and then perform
  1. Set up for a front squat with the kettlebells in the rack position.
  2. Perform 5 squats.
  3. With the kettlebells remaining in the rack position, walk 15 to 20 metres
  4. Perform 4 squats.
  5. Walk back to the starting position, again with the kettlebells in the rack position.
  6. Perform 3 squats.
  7. Continue in this fashion until you perform 1 squat.

 

Day 11: Tuesday, September 16

20057 CPHS PC78ZH noblu proof

20057 CPHS nb BB401 sunsh proof

  • Check out two more additions to our CrossFit CPHS Clothing line:)
  • Order forms will be handed out in all classes
  • T-shirts, muscle shirts and racer-back t-shirts are $20; hoody in t-shirt materials is $30, and all pullover and zippered hoodies are $40 
  • Atlas wraps in a very cool blue are $20 a pair

STRENGTH:

  • 3 sets of 8 reps of Front Squats
  • Coaches will suggest weights (they will be light); form will be the key

Check out this article and videos to assist with the Squat Cleans:

http://www.tabatatimes.com/squat-cleans-how-low-can-you-go-2/

Met-con WOD:

  • 25 KB Swings
  • 20 Front Squats 95/55 (or scaled version)
  • 20 Box Jumps
  • 15 Power Cleans 95/55
  • 15 Box Jumps
  • 10 Squat Cleans 95/55
  • 10 Box Jumps
  • 25 KB Swings

FINISHER:

  • Prowler Fun outside in parking lot