Monthly Archives: January 2015

Remember that you can always go to the dicfit.wordpress.com during exams for workouts

Back to business on Monday, February 3:)

New Semester:)

Day 89: Thursday, January 22 Last Day of Classes

PREPARATION:

  • Musical Bear Crawl

STRENGTH:

“Bring Sally Up” done with your choice of:

  • Squat
  • Push Press
  • Push Ups 

Met-Con WOD:

“Tabata Mash Up” to Music:

  • We will divide class into 4 groups (you still work individually)
  • 2 minutes between Rounds

Round 1:

  • Air Squats
  • Sit Ups
  • Push Ups
  • Jumping Jacks
  • Air Squats
  • Sit Ups
  • Push Ups
  • Jumping Jacks

Round 2:

  • KB Swings
  • KB Push Press
  • KB Deadlift High Pull
  • KB Taters
  • KB Swings
  • KB Push Press
  • KB Deadlift High Pull
  • KB Taters

Round 3:

  • Lunges
  • Med Ball Cleans
  • Dance (yup!)
  • Box Step Ups
  • Lunges
  • Med Ball Cleans
  • Dance
  • Box Step Ups

Round 4:

  • Bent-over Row
  • Dance
  • Push Press
  • Overhead Squat
  • Bent-over Row
  • Dance
  • Push Press
  • Overhead Squat

Day 88: Wednesday, January 21

  • We are coming to the end of a very exciting and successful semester in our Strength and Conditioning course
  • It is next to impossible to describe and illustrate the scope of success stories….
  • Strength increases; skill development; muscle gain/fat loss; changes in eating and lifestyle behaviours and attitudes; knowledge acquisition; friendships; and a host of other intangible gains have all been realized!
  • WHAT NOW?
  • for some of you, you have no Strength and Conditioning credit to force and allow you to continue to progress, so you have to choose how to move forward….
  • the weight room is open after school Monday to Thursday
  • CrossFit CPHS Varsity is available every Tuesday and Thursday from 3:00 to 4:45
  • I can open most lunches
  • Check out CrossFit DSF and talk to Else – you get a free trial
  • Heritage Fitness is always open
  • Take advantage of your current fitness level and continue to build on it

lisbeth

(quote by Lisbeth Darsh)

PREPARATION:

15-10-5 of the following:

  • KB Swing
  • KB “round the worlds”
  • Goblet Squats

STRENGTH TESTING:

  • you may do any of the Testing items that you have missed (or were grossly unhappy with)
  • other options involve 1 rep Max Overhead Squat

Met-Con TESTING:

  • Most of you folks have not done this yet, so it must be done today!
  • Everyone is aware of the appropriate scaling options, but check with Coach first before we start.

“CINDY”

20 minute AMRAP of the following:

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

Day 86: Tuesday, January 20

Think and Choose

Somewhere, somebody is burning with jealousy. Complaining, seething, suffering. He doesn’t have what he wants in life, so it’s painful for him to look at others who do.

Don’t be that person. (Don’t fight with him either. Just walk away. Save your energy for the worthwhile battle.)

Somewhere, someone is stabbing with words and eviscerating with nouns. Her victim is standing right in front of her, hearing every word and taking them all inside. Cruelty has a human face and a human cost.

Don’t be that bully. Instead, stand up to her. This is a fight worth fighting. Toni Morrison once said: “If you can only be tall because somebody’s on their knees, then you have a serious problem.” Take on serious problems.

Somewhere, someone is working and failing, working and learning, working and trying again. He is the eternal student, no matter how accomplished he becomes. Learn from the student. His mindset and effort form the cornerstone of his success.

Be this person.

Determine who you want to be in this life, but also determine who you do not want to be. And then live your life accordingly. Good things will happen if good things are what you do. 

____________________

“Success comes to those who do not waste time comparing what they are doing with what others are doing; it enters the house of the person who says, ‘I will do my best’ every day.” — Paulo  Coelho, “Manuscript Found in Accra”

PREPARATION:

EMOM for 5 minutes of the following:

  • 12 Air Squats
  • 12 Mountain Climbers

STRENGTH TESTING:

  • establish a 1 rep Max Clean and Jerk in 20 minutes

Met-Con WOD:

YOu will share a bar with a partner, but only one person works at a time for the 2 minutes and then switch 

AMRAP in two minutes of:

  • 4 Deadlift @ 135/65
  • 8 Box Jumps

1 minute to go to next station

AMRAP in 2 minutes of:

  • 4 Power Cleans @ 105/55
  • 8 Hollow Rocks

1 minute to go to next station

AMRAP in 2 minutes of:

  • 4 Front Squats @ 105/55
  • 8 HR Push Ups

Day 85: Monday, January 19

DicFit charter member, Sean Kilpatrick, leads the way on a Snowshoe tour of Mississippi Mills

PREPARATION:

  • 10 partner Med Ball toss (med ball clean and then thruster pass to partner)
  • 10 PVC or light bar Thrusters

STRENGTH TESTING:

  • take 20 minutes to establish a 1 rep Max Thruster

Met-Con Testing:

“Fran”

21-15-9 of the following for time:

  • Thrusters (95/65) – in many cases, the weight will be scaled to 65/45
  • Pull Ups

Day 84: Friday, January 16

 

PREPARATION:

  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con TESTING:

  • some of you have not completed “Cindy”, and so you must do so today
  • if you have done so, complete a Row/Ski/Airdyne, or a Bodyweight Test item you have not completed

Looking ahead….

On Monday we will all be doing “Fran” (modified):

21-15-9 of:

  • Thrusters 65/45 
  • Pull Ups

 

Day 83: Thursday, January 15

From http://www.CrossFit.com

PREPARATION:

2 rounds of the following:

  • 5 Chest to Bar Pullups
  • 10 Burpees
  • 15 Goblet Squats

STRENGTH TESTING:

  • take 20 minutes to establish a 1 rep Max Strict Press
  • take another 10 minutes to establish a 1 rep Max Push Press

Met-Con TESTING:

“Cindy”

AMRAP for 20 minutes of the following:

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

 

 

Day 82: Wednesday, January 14

PREPARATION:

  • 1 lap jog
  • duckwalk down last hallway
  • 10 Cossack Squats

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Squat

BODYWEIGHT TESTING:

  • 1 minute Max Sit Ups
  • Max Push Ups in a row

METABOLIC TESTING:

One of the following:

  • 1000 Row
  • 2 minute Airdyne Max calories
  • 2 minute Ski Erg Max Calories

Day 81: Tuesday, January 13

PREPARATION:

21-15-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Clean

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the September testing

 

Day 80: Monday, January 12 First Day of Final Testing

Thanks for letting me miss classes on Friday as I traveled to CrossFit Colosseum in Toronto to take my CrossFit Strongman Certification

FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 9 days of Testing (and Training) ahead of us
  • warm up well each session
  • remember that full range and proper reps are required for all Testing items
  • record all scores on your Testing sheets 
  • we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

 

STRENGTH:

  • spend 20 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

“CrossFit Baseline”: for time

  • 500m row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups