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.


  • Take 30 minutes to Establish a 1 rep Max Squat


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


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 19, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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