Day 25: Monday, March 9

  • This is the 15th year of the CPHS Strength and Conditioning program. I think it has been quite successful…
  • It is certainly a popular choice for students, and there is always a waiting list. Well over 1000 students have taken the program.
  • Many schools have expressed genuine interest in what we are doing here, and quite a few schools have started their own version of what we do here at CrossFit CPHS.
  • WE have been on the news, in the papers, all over the net, and dominant on the field and court of play.

BUT, I guess it is not enough for some of you…

… some of you apparently have:

  • become certified and qualified Strength and Conditioning Coaches, OR
  • feel too strong, or too conditioned, or too knowledgeable, OR
  • developed a difficulty in showing respect for supply teachers, your fellow classmates, Coach, and the program in general by not following the explicit programming instructions while Coach is away…

“And then you realize the problem is you. Well, technically the problem is two things — you and your shitty attitude.”

Apologies to the many wonderful, focused, disciplined and enthusiastic students who know how to conduct themselves when Coach is not in the building.

And a clear and concise message to those few who do not fit into the sentence above:

  • The program has been set daily for a purpose – the purpose of facilitating positive change in your health
  • Much time, thought and consideration have gone into each session
  • Some of the sessions will not be as “fun” or “stimulating” as other sessions
  • When the Coach is away, you must report to class on time, follow all instructions, listen to all videos, and read all advice pertaining to the daily training without hesitation
  • Leaving class earlier than everyone else is usually because you did less – you are not permitted to leave class without Coach’s consent
  • If you are injured, you will be required to do rehab work to get back to training
  • Failure to do so will result in loss of training privileges until you have been deemed capable of handling the responsibility to participate safely



EMOM for 3 minutes of :

  • 10 Sit Ups
  • 10 Push Ups
  • Plank remainder of minute



  • we are moving into WEEK 2 of Wendler
  • 3 sets of 3 reps of Bench Press @ 80%, 85% and 90% (of your Training Max)
  • 3 sets of 5 reps of Pendlay Rows (heavier each set)

Met-Con WOD:

AMRAP in 25 minutes of the following:

  • 100 Skip Singles
  • 50 Alternating  Russian KB Swings 

and then…

  • 30 Alternating DB Snatch 
  • 15 Air Squats
  • 5 Knees to Elbows
  • 30 Dumbell Push Press
  • 15 Air Squats
  • 5 Knees to Elbows
  • 30 DB Power Cleans
  • 15 Air Squats
  • 5 Knees to Elbows

start again at the top with 100 Skip Singles and carry on down the list as time allows



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 8, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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