Monthly Archives: October 2014

Day 40: Friday, October 31

Showing Up Isn’t Enough

The number one rule of fitness is show up

I don’t really care if you show up. I’m not going to give you a merit badge for coming to train. That’s your job. But bigger than that, your job is to come to training ready. Hydrated, well rested, recovered as much as possible, something healthy either eaten or ready to go post-training, and a sharp mind prepared to get after it.

“Do your job.” (Royal Ivey)

The culmination of your training will not be the totality of your reps and sets. It will be the statement of how you lived your life during this time. Do you want to be a hot mess or a person that can look back and I say, “I got the job done – bring it.”

(Adapted from Train. Adapt.Evolve)

PREPARATION:

http://www.youtube.com/watch?v=tiA0-IatUrY&feature=player_embedded

STRENGTH:

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

Met-Con WOD:

5 rounds of the following:

  • 5 Deadlifts @ 60% of your Max
  • 8 Burpees

REST for 3 minutes

5 rounds of the following:

  • 10 Deadlifts @ 40% of your Max
  • 4 Burpees

FINISHER:

  • Tabata Sit Ups (8 rounds of 20 seconds on and 10 seconds rest)
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Day 40: Thursday, October 30

The 5 Key Mindset Qualities of Successful Athletes

http://breakingmuscle.com/sports-psychology/get-your-mind-right-on-game-day-mindset

PREPARATION:

  • barbell wheelbarrows

STRENGTH:

  • 3 sets of 4 reps of Strict Shoulder Press @ 75%, 80% and 85% (plus 5 pounds each set)

Met-Con WOD:

  • run a lap of the outside of school
  • 50 Air Squats
  • 5 Push Press @ 105/65
  • 40 Air Squats
  • 10 Push Press @ 95/55
  • 30 Air Squats
  • 15 Push Press @ 85/50
  • 20 Air Squats
  • 20 Push Press @ 75/45
  • 10 Air Squats
  • 25 Push Press @ 65/35
  • run 2 laps of the outside of the school

FINISHER:

  • hang from the Pull Up bar as long as possible

Day 39: Wednesday, October 29

PREPARATION:

  • Relay warm up in hall
  • 10 OHS with PVC pipe or light bar

STRENGTH:

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

WOD:

Part A: “Bring Sally Up”

Part B:

  • spend 10 minutes in a group of 3 or 4 perfecting one arm dumbbell Snatch (switch hands)

PART C:

  • Snatch drills and practice

Hannah shows great form in her first practice session

Hannah shows great mobility in the bottom of her Overhead Squat

Day 38: Tuesday, October 28

  • Don’t forget that CrossFit CPHS Varsity is on from 3:00 until 5:00pm this afternoon – all are welcome!

http://www.t-nation.com/training/strengthen-your-strict-pull-up

PREPARATION:

  • 5 rounds of the Bear Complex with a PVC or light bar

STRENGTH:

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

Met-Con WOD: 

With a partner complete the following activities using a 12, 11, 10,… 1 pattern

  • so, you do 12, your partner does 11; you do 10; your partner does 9; and so forth 
  • do 3 burpees each
  • carry on to next activity and repeat the pattern
  • do 3 burpees between each activity
  • do this quickly and with excellent form
  1. sit ups – partner holds feet
  2. KB swings
  3. push press
  4. jumping jacks
  5. push ups
  6. hang power cleans
  7. barbell or dumbbell rows
  8. floor press (relax upper arm on floor each time)
  9. deadlifts
  10. jumping pull ups
  11. wall balls
  12. goblet squats
  • remember, you have to both do 3 burpees between each of the 12 activities

Day 37: Monday, October 27

  • Click on the link below to see the newly designed CrossFit CPHS Varsity t-shirt
  • They are not to replace our logo, but rather they are the shirt that anyone who comes out on Tuesdays and Thursdays to train with the CrossFit CPHS Varsity team can purchase
  • I am going to order 24 – they will cost $25

CPHS varsity NL6210 blk 10-24-14 proof

PREPARATION:

  • run 2 laps of the halls: at the first corner stop and do 10 Push Ups; at the second corner stop and do 10 Sit Ups; at the third corner stop and do 10 Air Squats; at the door into weight room stop and do 10 Mountain climbers

STRENGTH:

  • we are done Cycle 1, and so now we embark on the Cycle 2
  • using your Training Max, you will crunch the percentages and then add 5 pounds to all lifts
  • 3 sets of 5 reps of Bench Press @ 75%, 80% and 85% (plus 5 pounds)
  • 3 sets of 5 Pendlay Rows (heavier each set)

Met-Con WOD:

Squat clean thrusters  1-2-3-4-5-4-3-2-1x  (these should be challenging for you)

  • Pull-ups 2-4-6-8-10-8-6-4-2x 
  • Push-ups 3-6-9-12-15-12-9-6-3x 
  • Sit-ups 4-8-12-16-20-16-12-8-4x

HUH?

  • This means in the 1st round you do: 1 Squat Clean Thruster, 2 Pull Ups, 3 Push ups and 4 Sit ups
  • In the 2nd round you do: 2 Squat Clean Thrusters, 4 Pull ups, 6 Push ups and 8 Sit ups
  • In the 3rd round you do: 3 Squat Clean Thrusters, 6 Pull ups, 9 Push ups and 12 Sit ups
  • and so forth until you hit the top of the pyramid; then you work your way back down

Day 36: Thursday, October 23

  • don’t forget that there will be a CrossFit CPHS Varsity practice tonight from 3:00 until 5:00 pm
  • we have a PD Day tomorrow, so we are doubling up on the Strength component today

PREPARATION:

  • 5 rounds of Junk Yard Dog

STRENGTH:

  • 3 sets of 5 reps of Strict Shoulder Press @ 65%, 75% and 85%
  • 3 sets of 5 Deadlifts @ 65%, 75% and 85%

Met-Con WOD:

4 rounds for time of:

  • 12 KB Swings
  • 10 Push Jerks (use 55% of your max)- must clean bar from the floor
  • 8 Pull ups
  • 6 Push Ups ON YOUR BAR

1 minute rest between rounds

FINISHER:

5 minute REST at end of Met-Con WOD

then:

“Death by KB Taters….”

watch the video to see the skill performed and then:

  • do as many KB Taters in 3 minutes as you can

Day 35: Wednesday, October 22

Jayden has decided that he has to be "Pider" man for Halloween

Jayden has just started his bulking phase….

Coach Kelly running the first CrossFit CPHS Varsity practice:)

First CrossFit CPHS Varsity practice with Coach Kelly!

 

PREPARATION:

  • 1 lap of halls
  • 1 trip to 3rd floor on stairs
  • 20m of duck walk

STRENGTH:

  • 3 sets of 5 reps of Squats @ 65%, 75% and 85%

Met-Con WOD:

20 minute AMRAP (75/55lb)
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

FINISHER:

  • choose a few of the activities from the following article written by Bret Contreras, the Glute Guy

http://www.t-nation.com/training/20-ways-to-train-smarter

 

Day 34: Tuesday, October 21

  • Tonight at 3:00 pm is the first session of CrossFit CPHS Varsity with Coach Kelly – all are welcome:)

PREPARATION:

 

STRENGTH:

  • 3 sets of 5 reps of Cleans @ 65%, 75% and 85%
  • focus on form

Met-Con WOD:

adapted from CrossFit.com

For time:
30 box jumps, use a higher box than normal
30 chest-to-bar pull-ups/pull ups
30 kettlebell swings, hevaier than normal
30 walking lunges with 65-lb. barbell/35-lb. barbell
30 knees-to-elbows/hollow rocks
30 push presses, 75 lb./45 lb.
30 hip extensions, holding a 25-lb. plate/10-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target/14-lb. ball to 9- foot target
30 burpees
30 double unders/150 singles

 

Day 33: Monday, October 20

  • Don’t forget: tomorrow from 3:00 to 5:00 CrossFit CPHS Varsity practice with Coach Kelly

PREPARATION:

  • 20 forward, 20 backward and 20 one way the other way arm circles
  • 10 Wall slides
  • 10 Wall Jump Touches

STRENGTH:

  • we are starting our 4th week of prograamed Strength Training – it is a Deload Week
  • 3 sets of 5 reps of Bench Press @ 65%, 75% and 85%
  • 3 sets of 5 reps of Pendlay Rows (heavier each set)

Met-Con WOD:

  • 100 single skips (or 25 Double Unders)
  • 20 Goblet Squats (or Front Squats)
  • 21 KB Swings
  • 100 single skips
  • 15 Goblet Squats (or Front Squats)
  • 15 KB Swings
  • 100 single skips
  • 10 Goblet Squats (or Front Squats)
  • 9 KB Swings

FINISHER:

Static holds have a tremendous carryover to performance. The ability to hold a position vastly improves your ability to move under load through better postural maintenance.

In the above workout, though, we’re strengthening positions that are held static while other joints move. In the paused pullup, your grip will strengthen with your wrists held straight–a position necessary for pull-ups. In the paused pushup, your trunk will struggle to maintain alignment–a common fail point for high-rep pushups.

Most people fail at a consistent spot in the pistol. Beginners lose their balance, but after practicing on a box for awhile, the balance is no longer an issue; they simply lack the strength to do a one-legged squat. They sink to the bottom and can’t rise up again. The paused pistol seeks to make you stronger at the exact position where you fail. Challenge yourself to stay in that position as long as possible; in general, you can hold about 30% more weight (including your bodyweight) in a static hold than while moving it.

(from the brilliant mind of Chris Cooper of Catalyst Gym)

2 rounds of the following:

  • 30 second paused Pull Up
  • 30 second paused Push Up
  • 30 second paused Pistol (from a box)
  • 1 minute plank

Day 32: Friday, October 17

DON”T FORGET ! CROSSFIT CPHS VARSITY TRAINING STARTS ON TUESDAY @ 3:00 pm

 

Hey Team,

we will have our first team training session on Tuesday the 21st from 3:00 – 5:00. Fuel up well as we have a ton of work to do in the two hours. I am really looking forward to training with you all. We will be loosely following The Outlaw Way www.theoutlawway.com for our programming and will see some big results over the next few months.

In Omnia Paratus
theoutlawway.com
 http://www.catalystgym.com/the-cost-of-doing-nothing/

PREPARATION:

  • 10 Mountain Climbers
  • 10 Bird Dogs
  • 10 Inchworms
  • 5 Partner Push Ups

STRENGTH:

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

Met-Con WOD:

in groups of 4 (I will suggest weights based on groupings)

10 to 1 reps of:

  • Bench Press
  • KB Swings
  • Weighted Box Step Ups
  • Deadlifts

FINISHER:

  • 10 Kneeling One Arm Press (Left then Right)
  • Farmer’s Carry Inner Loop (as heavy as possible)