Monthly Archives: February 2015

Day 19: Friday, February 27

TESTING ITEMS:

  • establish a 1 rep Max Deadlift
  • complete either Fran or the CrossFit Baseline (whatever you didn’t do on Thursday)
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Day 18: Thursday, February 26

 

Do yourself a favour and have your computer tuned to http://www.crossfit.com for tonight’s Throwdown

between Rich Froning and Matt Fraser at 8:00pm sharp

 

TESTING ITEMS:

  • establish a 1 rep Max Strict Shoulder Press
  • establish a 1 rep Push Press
  • complete one of the following:

“Fran” (this does not show on our Max sheet – record it on the back)

21-15-9 of the following for time:

  • Thrusters 65/45 (you may scale lower if necessary)
  • Pull Ups (use the usual subs as required)

OR

“CrossFit Baseline”:

Complete the following in this order only as fast as possible:

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Press
  • 10 Pull Ups

Day 17: Wednesday, February 25

….you still need to pick a path and get on it….

 

TESTING ITEMS:

  • Establish a 1 rep Max Front or Back Squat

Met-Con WOD:

You have 2 minutes to complete the following:

  • 5 Burpees
  • 10 Goblet Squats
  • 15 Deadlifts 115/65
  • in the time remaining perform Air Squats
  • rest while your partner goes
  • repeat for 3 rounds

Day 16: Tuesday, February 24

ON RISK…

There is a firm and immediate relationship between risk and reward:  If you don’t take a risk, there will be no reward.

The men and women who change the world are not blessed with exceptional insight.  They merely choose to keep pushing, risking, and betting when it would be perfectly prudent to stop.  They push a new denomination of poker chips into the ante, knowing that the ultimate win is not safety, but achievement.

If you’re the best athlete in your gym, don’t stop.  Push again, rock into the breech, and be an inspiration to those that would follow.  Know that you’re merely a shadow of your future self, and that risking it all is the best path out of the present.  Go when you’re not ready, go when it’s unlikely, go when you should fall.  Those you would inspire are watching.

Taken from an article from the Again Faster Project by Jon Gilson

 

TESTING ITEMS:

  • establish a 1 rep Max Clean 
  • perform as many full range Push Ups as you can in a row 
  • perform either the 1000m Row, 2 min Airdyne Challenge, or the 2 min Ski Erg Challenge

Met-Con WOD:

10-1 Thrusters and KB Swings

Keep Thrusters and KB light – weights will be provided

  • 10 Thrusters
  • Rest 1 minute
  • 9 Thrusters 
  • Rest 1 minute
  • and so forth down to 1 Thruster
  • Rest 1 minute
  • 10 KB Swings
  • Rest 30 seconds
  • 9 KB Swings
  • Rest 30 seconds
  • and so forth down to 1 KB Swing

Day 15: Monday, February 23 TESTING WEEK

 

Image result for crossfit testing week

 

This week we will be assessing our performance levels

  • Although it is called, “TESTING WEEK”, the real idea is to get a snapshot of your fitness levels
  • It is critical to stress that the STRENGTH Tests are done to establish a baseline for programming; although we do 1 rep Maxes, they are not done at the expense of proper form (we can easily determine your approximate 1 rep Max using 3-rep efforts)
  • Also note that when you perform Bodyweight or Met-Con assessment items, that all reps must be done with full range of motion
  • REMEMBER: this is being done to determine where we are now, and provide us with a Benchmark from which we can progress

TESTING:

  • take 20 minutes to establish a 1 rep Max Bench Press
  • perform as many full range Sit Ups Ups as you can in 1 minute
  • after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute

Met-Con WOD:

  • Perform the following at a reasonable pace
  • You  do 15 DL; your partner does 15 DL; and so forth
  • Suggested weight 95/55
    3 Rounds for time:
    15 Deadlifts
    12 Hang Power Cleans
    9 Front Squats
    6 Push Press

Day 14: Friday, February 20

  • Picture this: a student walks into the weight room wearing street clothes, forces a bit of a cough, puts on the hang-dog look, and then says, “I don’t feel well”; “my mon says I…”; “I didn’t sleep at all”; ” I think I tore my…”
  • or, “I have a ________ game tonight”; “I have a big tournament this weekend, and so my coach says…”
  • If you are really sick, stay home and get some needed rest and appropriate care. You may have an infection or a virus. You need lots of water and rest.
  • If you are under the weather (like everyone else in this part of the world at this time of the year), work at a very relaxed pace
  • If you are sore, then it is critical to do some work to reduce the soreness
  • If you have a game tonight or whatever, think of our session as a warm-up

 

PREPARATION:

  • 5 reps each side of the exercise demonstrated in the following video:

  • 10 reps of the activity at Minute 9:17 of the following video:

 

STRENGTH/SKILL:

  • 3 sets of 8 reps of Push Press

Met-Con WOD:

  • you may do this workout with a partner, but you must do your reps
  • you will start somewhere on the list, do 10 reps; then your partner does 10 reps
  • move to the next exercise on the list and repeat
  • work your way through the list doing 10 reps of each
  • repeat as often as time allows
  • Coach can provide weight and movement scaling options individually

Day 13: Thursday, February 19

 

PREPARATION:

  • carry your partner down hallway (however); switch
  • main hallway shuffle right one way; return on other side
  • 4 cartwheels

STRENGTH/SKILL:

working in a group of 4:

  • 3 sets of 8 reps of Deadlifts

Met-Con WOD:

5 minute AMRAP of:

  • 7 Thrusters @ 65/45
  • 14 Sit Ups

REST 3 minutes

5 minute AMRAP of:

  • 5 Back Squats @ 95/65
  • 10 Push Ups

REST 3 minutes

5 minute AMRAP of:

  • 10 KB Swings
  • 20 Single Skips 

 

Day 12: Wednesday, February 18

 

SUCCESSFUL PEOPLE BUILD EACH OTHER UP.

THEY MOTIVATE, INSPIRE, AND PUSH EACH OTHER.

UNSUCCESSFUL PEOPLE JUST HATE, BLAME, AND COMPLAIN

 

 

Coach Kelly with the 250 pound Atlas Stone

 

PREPARATION:

  • 10 Jumping Lunges
  • 5 Inchworms
  • 5 Deadbugs

STRENGTH:

Working in a group of 4:

  • 3 sets of 8 Bench Press
  • 3 sets of 8 Pendlay Rows
  • weight should be light, but it can get heavier each set

Met-Con WOD:

5 rounds of the following:

  • 10 Pull-Ups (you can do Jumping Pull Ups, Barbell Rows, Band-assisted Pull Ups)
  • 15 Push Ups
  • 20 Sit Ups
  • 25 Air Squats

After each round run one lap of inner loop

FINISHER:

  • 2 sets of stairs
  • Heavy-ass Farmer’s Carry around inner loop

 

 

Day 11: Tuesday, February 17

Weights can be like family. Sometimes they hurt you, even injure you, but that is not their intention or purpose.

They are there to help make you better. They don’t lie, they tell it like it is.

When you cheat, bad things happen, maybe not right away but it catches up to you.

They can help you achieve your goals and dreams. They can be what sets you apart from others.

You always get out what you put in. In the end you are always stronger together. Happy Family day.

Jason Mettle – CPHS alumnus and Personal Trainer

Weights can be like family. Sometimes they hurt you, even injure you but that not their intention or purpose. They are there to help make you better. They don't lie, they tell it like it is. When you cheat, bad things happen, maybe not right away but it catches up to you. They can help you achieve your goals and dreams. They can be what sets you apart from others. You always get out what you put in. In the end you are always stronger together. Happy Family day. #findyourmettle
PREPARATION:
5 minute EMOM of:
  • 8 Goblet Squats
  • 6 KB Swings
  • 4 KB Snatches

Met-Con WOD:

This a Three Partner Workout

PART 1:

6 minute AMRAP of:

  • Partners alternate 1 rep at a time
  • Hang Power Clean Relay @95/45 (could be 115/65)

REST 3 minutes

PART 2:

12 minute AMRAP of:

Break up however you wish

  • 21 Wall Ball
  • 15 Box Jumps
  • 9 Hang DBell Squat Cleans
  • 6 Body Blasters (Burpee/Pull Up/Toes to Bar)  [sub is Burpee/Jumping Pull Up/Knees up]

REST 3 minutes

PART 3:

10 minute AMRAP of:

  • One partner performs one entire round; switch
  • 5 Push Press @ 65/45 (may scale up to 75/55)
  • 5 KB Swings
  • 5 Front Squats @ 65/45 (^^)

 

Day 10: Friday, February 13

 

PREPARATION:

15-10-5 of the following:

  • Good Mornings
  • Shoulder Dislocates
  • Heaving Snatch Balance

SKILL/STRENGTH:

  • Deadlifts

 

Met-Con WOD:

  • This is a three person workout
  • Only one person working at a time
  • Each athlete only does one of the rep counts at each station (choose each station who does what)

 

  • 2-4-6         Deadlifts @225/135
  • 10-20-30  Barbell Rows (like a Pull Up)
  • 2-4-6         Cleans @ 115/65
  • 10-20-30  Double Unders
  • 2-4-6          Front Squats @ 115/65
  • 10-20-30  Push Ups
  • 2-4-6         Push Press @ 115/65

3 laps of the halls together

  • 2-4-6         Deadlifts @ 225/135
  • 10-20-30  Sit Ups
  • 2-4-6         Cleans @ 115/65
  • 10-20-30  Wall Balls
  • 2-4-6         Front Squats @ 115/65
  • 10-20-30  Calories on Rower
  • 2-4-6          Push Press @ 115/65