Monthly Archives: December 2014

Wednesday, December 31 Gym Open @ 1:00 pm

  • The gym will be open at 1:00 pm
  • The following workout is based on the OUTLAW WAY programming: we will modify to suit our needs

BBG 

Every 1:30 for 6:00-

5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

Conditioning

This can be scaled to 20 Wall Balls between instead of 30 if need be

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 95/65#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 115/75#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 135/85#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 155/95#
30 Wall Balls 20/14#

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Tuesday, Decemeber 30 Gym is Closed:( Gone Skiing

  • Sorry, folks, but I have gone skiing with family at Mont Tremblant
  • Gym will be open tomorrow – I will post time tonight upon my return

 

 

 

 

 

Monday, December 29 Gym Open from 3:00 until 5:15

  • this challenge is from the mastermind of James Fitzgerald, first time winner of the CrossFit Games and the World’s Fittest Man in 2007
  • OPT, as he is known to his fans, is a superb coach and athlete, and he runs a very successful training company called OPEX Fitness

 

WOD: OPEX Fitness Challenge

Scaled versions are available for all Challenges 

Challenge 1:

Establish a Max Load in the following complex (20 minute time cap):

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Shoulder to Overhead

https://www.youtube.com/watch?v=uhIcBeHadZY

Challenge 2:

For time:

  • 1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull Ups
  • 10 minute time cap (must break between each set)

https://www.youtube.com/watch?v=ZVmE7sVdFA0

Challenge 3:

For time:

  • 40 Back Squats 75/45
  • 40 Calorie Row
  • 30 Front Squats 75/45
  • 30 calorie Row
  • 20 Overhead Squats
  • 20 Calorie Row 75/45

Rules for the OPEX Challenge:

opex challenge notes

 

Saturday, December 17 Gym Open @ 11:00am

  • the gym will be open @ 11:00am

STRENGTH:

  • take 20 minute to establish a 1 rep Squat Clean Max

Met-Con WOD:

2 rounds of the following for time:

  • 25 Wall Balls
  • 25 DUs
  • 25 Sit Ups
  • 25 Slam Balls
  • 25 Overhead Plate Lunges
  • 25 KB Swings
  • 25 Calorie Row/Ski
  • 25 Burpees
  • 25 DB Step Ups
  • 25 Push Ups

Friday, December 26 Gym Open @ 3:00pm

  • Merry Christmas, animals!
  • The gym will be open at 3:00 pm tomorrow for a workout

The following workout is courtesy of CrossFit Connection:

STRENGTH:

  • 12 minute EMOM of  1 Power Clean and Jerk
  • increase weight each round

Met-Con WOD:

20 minute AMRAP of the following:

  • 7 KB Swings
  • 14 Wall Balls
  • 21 Double Unders (if you have no DUs, you could row or ski 100m)
  • 1 Clean and Jerk @ 90% of best single from Strength
  • each round you complete add 1 Clean and Jerk 

Tuesday, December 23 Gym open @ 3:00 pm

  • the gym will be open @ 3:00 pm today

The DicFit crew after crushing the Twelve Days of Christmas (photo by Haley Ford)

STRENGTH:

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

Met-Con WOD:

EMOM for 10 minutes:

  • 2 Hang Power Cleans
  • 4 KB Swings
  • 6 Wall Balls

at 11:00 minutes on the clock, add 1 reps to each movement every minute, so,,,,

3-5-7; 4-6-8; 5-7-9; 6-8-10; 7-9-11; 8-10-12; an so forth until you cannot complete reps in that minute

Monday, December 22 Gym Open @ 4:00pm until DicFit crew takes over @ 5:15pm

Scott Laird uses the new Crossover Symmetry System as part of his warm-up while Karsten Farmer Carries 530#

PREPARATION:

  • two laps of halls
  • test out the Crossover Symmetry System

STRENGTH:

  • 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:

For time:

  • 5 Ground to Overhead @ 85% of your Max
  • 10 Pull Ups
  • 4 Ground to Overhead
  • 8 Pull Ups
  • 3 Ground to Overhead
  • 6 Pull Ups
  • 2 Ground to Overhead
  • 4 Pull Ups
  • 2 Ground to Overhead
  • 2 Pull Ups

Day 75: Friday, December 19

Calvin Wilson makes 135# on his Clean and Jerk at our Varsity Olympic Lifting competition

  • Please note that the gym will be open many days over the Holidays – times will be posted on our blog
  • Although the Holidays are meant for relaxation and recuperation, do everything you can to exercise and play daily

PREPARATION:

Day 15 of the 15 Days of CrosFit CPHS Christmas Challenge

  • Strachan’s Surprise

STRENGTH:

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

WOD:

Thruster Ladder:

  • each athlete will start at the first bar – 45 seconds to make the lift – 15 seconds to transition to next bar
  • athletes may take multiple attempts at a weight, but if the weight is not put overhead properly within the 45 seconds, they must use the balance of the time to Deadlift that weight as many times as possible
  • Girls will start @ 35# and proceed by 10# up to 135#
  • Boys will start @ 65# – and proceed by 10# to 185#

 

Day 74: Thursday, December 18

 

Coach Strachan was joined by his relatives, George and Alex,  from Melbourne, Australia on the Snow Day to tackle the Twelve Days of Christmas WOD

Yeah, I messed up the Day count a while ago….

  • Just a shout out to everyone who pushed their envelope Tuesday in the Twelve Days of Christmas WOD – very well done:)
  • so, in the spirit of moving forward into the Christmas Break and the impending new year, consider the following article by Blair Morrison…

http://www.tabatatimes.com/blair-morrison-fitness-is-optional/

PREPARATION:

  • 10 Sea Turtles

Day 13 of the Fifteen Days of  CrossFitCPHS Christmas Challenge:

https://www.youtube.com/watch?v=ai46AYiY8QY (minute 1:20)

 

STRENGTH:

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

Met-Con WOD: “Renegades of Squats”
3 rounds of the following:

  • 1 minute AMRAP of Front Squats @ 95/55
  • 1 minute REST
  • 1 minute of Back Squats @ 95/55
  • 1 minute REST
  • 1 minute of Air Squats
  • 2 minutes REST

then:

  • 10 rounds of “A”, “T”. “Y” Cable Crossover symmetry

 

 

 

Day 71: Tuesday, December 16

PREPARATION:

  • 12 of the activity at Minute 6:12 on video:

STRENGTH:

  • built into the Met-Con

Met-Con WOD:

Okay, animals, today is going to be a fun workout!

  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Deadlift; 2nd Day: 2 Power Cleans and 1 Deadlift; 3rd Day: 3 Burpees; 2 Power Cleans and 1 Deadlift; and so forth….

Deadlifts with at least 185 lbs for lads and 115 lbs for ladies

Power Cleans with at least 115 for lads and 65 for gals

Pushh Press with at least 95 lbs for lads and 55 lbs for ladies

Thrusters with at least 65 lbs for lads and 45 lbs for ladies

So:

  • 1 Deadlift
  • 2 Power Cleans, 1 Deadlift
  • 3 Burpees, 2 Power Clean, 1 Deadlift
  • 4 Jumping Pull-ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 12 Thrusters, 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift

Notes:

  • you may do regular Cleans
  • you may choose regular Pull Ups
  • you may opt for Knees to Elbows