Monthly Archives: November 2014

Day 61: Friday, November 28

  • The new CrossFit CPHS Varsity t-shirts are in ($25)
  • WE are just about ready to announce our First Annual “BEAR BRAWL” teen competition – Saturday, February 28th at CPHS – join the training sessions every Tuesday and Thursday from 3:00 to 4:30!

PREPARATION:

with an unloaded bar:

  • 15 Deadlifts
  • 15 Good Mornings
  • 15 Squat Cleans
  • 15 Push Press

STRENGTH:

  • 3 sets of 5 reps of Deadlifts @ 75%, 80% and 85%
  • 2 sets of 10 Banded Deadlifts @ 40% (emphasis is on speed pull)

Met-Con WOD: 

(modified from CrossFit Metric)

With a partner complete the following for time:

  • 100 steps of Lunge
  • 90 KB/DB Push Press
  • 80 Air Squats
  • 70 KB Swings
  • 60 SIt Ups
  • 50 Push Ups
  • 40 Pull Ups
  • 30 Hollow Rocks
  • 20 Burpees
  • 10 Handstand Push Ups/Wall Walks

Day 60: Thursday, November 27

PREPARATION:

“Air Fran”:

  • 21-15-9 of PVC Thrusters and Kip Pendulum
  • 30 L-R Leg Swings

Burgener Warm-up

STRENGTH:

  • 3 sets of 5 reps of Strict Shoulder Press @ 75%, 80% and 85%
  • spend 10 minutes working on Snatch

Met-Con WOD:

15 minute EMOM of the following:

Minute 1:  5 Push Press @ 60%

Minute 2: 5 Hang Power Snatch @ 50% from Strength component

Minute 3: 20 DU or 30 singles

repeat the pattern for 15 minutes

 

Day 59: Wednesday, November 26

 

Dicfit
Choose your caption:)

Monday night entertainment 🙂

  • We will start our “Fill the CrossFit CPHS Box” toy collection program on Thursday when we get our Christmas Box organized 

PREPARATION:

EMOM for 5 minutes:

  • 10 Jumping Jacks
  • 10 Air Squats
  • 10 Mountain Climbers

STRENGTH:

  • 3 sets of 5 reps of Squats @ 75%, 80% and 85%
  • 3 sets of 3 reps of 5 second pause Squats @ 60%

Met-Con WOD: Mount Olympus

Complete the following as fast as possible:

  • first round is 1
  • second round is 1 +2
  • third round is 1+2+3
  • fourth round is 1 +2+3+4
  • fifth round is 1+2+3+4+5
  • sixth round is 1+2+3+4+5+6

1. 3 Clean and Jerk @ 135/75

2. 9 Deadlifts @ 135/75

3. 18 Sit Ups

4. 9 Toes to Bar (or Knees Up)

5. 9 Pull Ups

6. 36 Wall Balls (or Slam Balls)

FINISHER:

  • Farmer’s Carry for I inner loop
  • Prowler Push

 

Day 58: Tuesday, November 25

 

  • As Christmas approaches it is easy to lose sight of the fact that many kids go without presents under the tree
  • We at CrossFit CPHS are going to follow the lead from Catalyst Fitness in Sault Ste. Marie and donate toys to the Angel Tree program
  • Your Student Council will be asking for donations – we are going to show our united support as Concerned Athletes.
  • We will have a giant Christmas Christmas present in the corner of the room – your job is to buy or donate a wrapped present ($5 kinda’ thing). Let us follow hundreds of other CrossFit gyms around the world and “make our presence (presents) known”

 

And now, consider the following video from CrossFit HQ and Mike Burgener, the Man, with regards to your Cleans. It is time for everyone to pony up and start Squat Cleaning as opposed to Power Cleaning (in the Strength session)

PREPARATION:

  • Burgener Warm Up
  • Transfer Exercises

STRENGTH:

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

Met-Con WOD:

PART A – 14 minute EMOM of the following:

Even Minutes: 5 Power Cleans

Odd Minutes: 10 Push Ups

PART B –  10 minute AMRAP of the following:

  • 7 KB Snatch Right hand
  • 7 KB Snatch Left hand
  • 7 Goblet Squats
  • 7 SDHP with KB

 

 

 

 

Day 57: Monday, November 24

 

Riley Bell pulls 350 at a Bodyweight of 150:)

 

PREPARATION:

  • Piggyback your partner one lap (switch half way through)
  • 10 Push Ups
  • 20 Arm Circles Fwd/20 Arm Circles Bwd

STRENGTH:

  • using 90% of your new Maximum from last week
  • 3 sets of 5 reps of Bench Press @ 75%, 80% and 85%
  • 3 sets of 5 reps of Pendlay Rows

Met-Con WOD:

This is a modified version of a Partner workout from CrossFit Connection

One person does the first task while the second person handles the second half. Reps can only be counted while the second person is “active”.

Switch after each round is done.

  • 50 KB Swings – 50 Sit Ups
  • 40 Wall Balls – Wall Sit
  • 30 Box Jumps – Hollow Body Hold
  • 20 Calorie Row/Ski Erg/Airdyne – Bottom of a Front Squat Hold
  • 10 Man-Makers – Plank Hold
  • 5 Turkish Get-Ups – Hang from a Pull Up bar

Day 56: Friday, November 21

 

 

PREPARATION:

  • 100 single skips
  • 10 Good Mornings
  • 10 Groiners

STRENGTH:

  • establish a 1 rep Deadlift Max

Met-Con WOD:

  • 21 Box Jumps
  • 21 Pull Ups
  • 21 KB Swings
  • 21 Walking Lunges with DBs
  • 21 Knees To Elbows
  • 21 Deadlifts
  • 21 calorie Row
  • 21 Hip Extensions
  • 21 Slam Balls
  • 21 Med Ball Sit Ups
  • 21 Seated DB Press
  • 21 Landmine Press

 

Day 55: Thursday, November 20

 

 

Calvin checks out the new gear!

We received:

  • 2 new bars
  • 3 new Wall Balls
  • 10 new Mobility Bands
  • a new KB set from 8 pounds to 106 pounds
  • 6 new 15 pound bumpers
  • 4 new 10 pound bumpers
  • 6 new 5 pound bumpers

PREPARATION:

  • 10 shoulder dislocates
  • 10 OHS
  • 2 laps of halls

STRENGTH:

  • establish a Max Strict Push Press
  • establish a Max Push Press

Met-Con WOD:

4 rounds of the following:

  • 15 Wall Ball
  • 12 KB Swings
  • 6 Power Cleans 115/65
  • 3 Push Press  115/65

I minute REST between rounds

 

 

Day 54: Wednesday, November 19

Coach Kelly demonstrates a sweet pre-Squat mobility piece:)

  • Coach Strachan and I are very pleased with the extraordinary progress people are making:)
  • The number of PRs in the Bench Press and Clean are very impressive!
  • Given that Tuesday’s Met-Con WOD was so demanding, we have decided that the focus for Wednesday will centre around establishing a new 1 rep Max in the Squat.
  • It is (as always) imperative to warm up well, and then use some warm-up sets to work your way up to your Max.
  • Recall that proper depth must be achieved in your squats
  • Safety rails/spotters are necessary today.

STRENGTH:

  • Take 30 minutes to Establish a 1 rep Max Squat

WOD:

Retest your Testing Items (it has been 8 weeks since we did our Initial testing):

  • find Max Strict Pull Ups
  • find Max Push Ups
  • find Max Sit Ups in 1 minute

Melissa puts in the time at CrossFit CPHS Varsity practice.

Melissa Harvie with solid Overhead position

Day 53: Tuesday, November 18

 

Kyle working on his lifts

Kyle Coleman working on his lifts

PREPARATION:

  • jump rope relay in hall
  • wrist mobility
  • 20 Prisoner Squats

STRENGTH:

  • spend 15 minutes establishing a 1 rep max Clean

Met-Con WOD:

This is a 4 station workout. At each station you will do two exercises. In each case, you will do an EMOM for 5 minutes.

 2 minute REST between STATIONS.

STATION 1:

  • 10 Goblet Squats
  • Maximum KB Swings in rest of minute

STATION 2:

  • 4 Hang Power Cleans
  • Maximum number of Burpees in rest of minute

STATION 3:

  • 6 Deadlifts
  • Maximum number of Sit Ups in rest of minute

STATION 4:

  • 8 Push Press
  • Maximum number of Pull Ups in rest of minute

 

Day 52: Monday, November 17

 

Post- seminar:)

CrossFit CPHS Coaches Kelly, Dickie and Strachan attended the CrossFit Weightlifting Trainer Certification course this past weekend at CrossFit NCR

This means, of course, that we will be doing some Snatches and Cleans this week…

Brothers Brady and Brandon face off against each other:)

PREPARATION:

  •  timed Junkyard Dog

STRENGTH:

  • 20 minutes to establish a new Bench Press Max
  • because we always do Push and Pull on the same day (Bench and Rows), we will do rows in WOD

Met-Con WOD:

Working in groups of 4:

10-1 reps of the following:

  • Med Ball Clean
  • Hand-Release Push Ups
  • Pendlay Rows (65/45)
  • Sit Ups