Monthly Archives: March 2015

Day 36: Wednesday, April 1

PREPARATION:

  • Hip Flexor Lunges R and L
  • Quad Lunge R and L
  • Hip Openers R and L
  • Glute Complex L and R
  • Inverted Lateral Splits

STRENGTH PART 1):

  • 3 sets of 3 reps of Squats @ 80%, 85% and 90% (plus 5 pounds)

Met-Con WOD:

  • 100 Pull Ups
  • 200 Box Jump Burpees
  • 300 Air Squats
  • 400 Sit Ups
  • 500 SKips…

Uh, April Fool’s…. not really gonna’ happen:)

CrossFit CPHS Class Competition #2:

  • 1 minute Max reps of 3/4 BW Back Squat
  • REST 1 minute
  • 1 minute Max reps of BW Deadlift
  • REST 1 minute
  • 1 minute Max reps of Burpees

REST 5 full minutes at least (even 10 will be fine)

STRENGTH (PART 2):

  • 3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90% (plus 5 pounds)
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Day 35: Tuesday, March 31

DicFit member Alex Palmer checks out the ceiling in the Steel Mill after dealing with CrossFit Open WOD 15.5

PREPARATION:

  • 10 Bear Complex with only the bar

STRENGTH:

  • 3 sets of 3 reps of Cleans @ 80%, 85% and 90% (plus 5 pounds)

Met-Con WOD:

CrossFit CPHS Class Challenge #1:

10 minute AMRAP of:

  • 10 Toes to Bar (or Knees Up)
  • 15 Power Clean @ 95/65 (Rx’d); 75/45 (Scaled)
  • 20 Sit Ups
  • 25 Russian KB Swings @ 40/25 (Rx’d); 32/16 (Scaled)

FINISHER:

3 sets of 8 reps of:

  • Reverse Flyes

One hand Farmer’s Carry the inner loop (as heavy as possible)

Switch hands and repeat

Day 34: Monday, March 30

We are going to have a couple of fun class competitions this week:

Tuesday we will do:

10 minute AMRAP of:

  • 10 Toes to Bar (or Knees Up)
  • 15 Power Clean (weights will be given)
  • 20 Sit Ups
  • 25 Russian KB Swings

Wednesday we will do:

  • 1 minute Max reps of 3/4 BW Back Squat
  • REST 1 minute
  • 1 minute Max reps of BW Deadlift
  • REST 1 minute
  • 1 minute Max reps of Burpees

PREPARATION:

  • 30 Jumping Jacks
  • 20 Bounding Jumps (in place)
  • 10 HIndu Push Ups
  • try the plank shown in video

STRENGTH:

  • 3 sets of 3 reps of Bench Press at 80%, 85% and 90% (plus 5 pounds)
  • 3 sets of 8 reps of Pendlay Rows

Met-Con WOD:

  • 20 Sumo Deadlift HighPulls 65/45
  • 1 loop of halls
  • 20 Burpees
  • 1 set of stairs to the top floor
  • 20 Push Press 65/45
  • 1 loop of halls
  • 20 Pull Ups
  • 1 set of stairs to the top floor
  • 20 KB Swings
  • 1 loop of halls
  • 20 Wall Ball
  • 1 set of stairs to the top floor
  • 20 Thrusters 65/45
  • 1  loop of halls
  • 20 Zercher Squats 65/45
  • 1 set of stairs to the top floor

Day 33: Friday, March 27

PREPARATION:

Perform 10 of the exercise performed at 6:12 on the following video:

STRENGTH:

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

Met-Con WOD: 

For time:

  • 50 Jumping Jacks
  • 45 Air Squats
  • 40 KB Swings 
  • 35 Wall Ball 
  • 30 Sit Ups
  • 25 Hand-Release Push Ups
  • 20 Deadlifts 115/65
  • 15 Power Cleans 115/65
  • 10 Front Squats 115/65
  • 5 Push Press 115/65

You may actually go heavier or lighter on the lifts

Day 32: Thursday, March 26

PREPARATION:

  • 10 V-Ups
  • 10 Cossack Squats

STRENGTH:

  • 3 sets of 5 reps of Strict Shoulder Press @ 75%, 80% and 85% (plus 5 pounds)

Met-Con WOD:

  • Mr. Matheson and I will divide the class into 4 teams.
  • We are completely uninterested in what team you wish to be on…
  • Teams will be based on the concept that we would like them evenly balanced

TASK 1:

  • each person will row 15 strokes
  • the monitor must stop completely before the next person rows
  • start again and repeat the pattern until each team has rowed 200 strokes
  • SCORE is number of total metres for the team

TASK 2:

  • each person will run to the cone in the hallway; perform 5 Burpees and return to tag the next team member
  • this will happen until each team has completed 100 Burpees
  • SCORE is the time to complete the task

TASK 3:

  • each person will Push Press the given weight 10 times – weight must start on the shoulders and proper “head through the window” finish position must be obvious each rep
  • the bar cannot touch the ground at any point or a 15 Air Squat penalty is assigned
  • this will happen until each team has completed 200 reps
  • SCORE is the time to complete the task

TASK 4:

  • your team needs to complete as many Sit Ups as possible in 6 minutes
  • only 2 people can perform Sit Ups at a time
  • 2 other team members must hold a barbell overhead while reps are counted
  • if the barbell comes to shoulders, subtract 5 reps each time
  • SCORE is the total Sit Ups (minus penalties)

TASK 5:

  • your team must run the halls carrying a Med Ball (20 for lads, 14 for the ladies)
  • as many lengths of the halls in 5 minutes
  • SCORE is total number of lengths

Day 31: Wednesday, March 25

PREPARATION:

STRENGTH:

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

Met-Con WOD:

PART A: In a group of 2

Rep scheme of 2,4,6,8,10,12,14,16,18,20 of:

  • Box Jumps or Step Ups/Downs
  • Sit Ups
  • Thrusters @ 65/35

Alternate reps, so:

Partner 1 does 2 Box Jumps

Partner 2 does 2 Sit Ups

Partner 1 does 2 Thrusters

and so forth

PART B: in a group of 2

Switch when needed (only 1 skipping, running or Wall Balling at a time)

  • 300 single skips (or 100 Double Unders)
  • 6 trips up the stairs in main stairwell
  • 50 Wall Balls

Day 31: Tuesday, March 24

PREPARATION:

  • 2 laps of the halls
  • Backward Lunge Walk for 20 steps
  • Skipping Arm Circle Forwards and then Backwards

STRENGTH:

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

Met-Con WOD:

“The Chief” (scaled)

5 rounds of the following:

1 minute rest between rounds

AMRAP in 3 minutes of the following:

  • 3 Power Cleans 115/65 (scale as needed)
  • 6 Push Ups
  • 9 Air Squats

FINISHER:

  • try the following exercises:

Day 30: Monday, March 23

  • Welcome back, crew! I realize that many of you have been sleeping in, so we will ease back into the program
  • Don’t forget about the CrossFit CPHS clothing orders
  • Check out this awesome video that Haley Ford made of our early morning training session...

PREPARATION: 5 minute EMOM of:

  • 5 Push Ups
  • 7 Sit Ups
  • 9 Air Squats

STRENGTH:

  • we are starting Cycle 2 of the Wendler program
  • 3 sets of reps of Bench Press @ 75%, 80% and 85% (plus 5 pounds)
  • 3 sets of 10 Pendlay Rows (focus on the movement)

Met-Con WOD: Partner Workout: only one person working at a time:

  • 50 Med Ball Cleans
  • 50 Jumping Pull Ups
  • 50 KB Swings
  • 50 Lunge Steps
  • 50 Toes to Bar or Knees Up
  • 50 Push Press 65/45
  • 50 Barbell Rows 65/45
  • 50 Wall Ball
  • 50 Burpees
  • 50 Double Unders (no singles)

Day 29: Friday, March 13

CrossFit CPHS clothing is now in process! Click here to retrieve the eletronic version of the form!

 

PREPARATION:

  • 10 Bird Dogs
  • Pigeon Pose
  • 5 Inchworms

STRENGTH:

  • 3 sets of 3 reps of Deadlifts @ 80%, 85% and 90%

Met-Con WOD:

12 minute AMRAP of the following:

  • 3 Deadlifts
  • 10 Box Jumps or Step Up/Downs
  • 6 Deadlifts
  • 10 Box Jumps
  • 9 Deadlifts
  • 10 Box Jumps
  • 12 Deadlifts
  • 10 Box Jumps
  • 15 Deadlifts
  • 10 Box Jumps
  • 18 Deadlifts
  • 10 Box Jumps

Day 28: Thursday, March 12

PREPARATION:

  • run 1 lap of hallway:
  • perform 20 Jumping Jacks at first set of stairs
  • perform 15 Sit Ups at second set of stairs
  • run up main staircase
  • perform 10 Push Ups in Strength hallway

STRENGTH:

  • 3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90%

Met-Con WOD:

4 rounds of Cindy:

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

40 KB Swings

3 rounds of Cindy:

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

30 KB Swings

2 rounds of Cindy:

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

20 KB Swings

1 round of Cindy:

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

10 KB Swings

 

I am putting together an order for some CrossFit CPHS Clothing: 

Shirts will be $20; hoodies will $40; Crewneck sweatshirts will be $35

 

TTA Board_crossfit cphs_fleece

TTA Board_crossfit cphs_tees