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



  • 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:



  • 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


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 20, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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