Monthly Archives: April 2015

Day 55: Thursday, April 30

PREPARATION:

  • 20 Prisoner Squats
  • 20 Forward Arm Circles/20 Backward
  • 20 PalmUp/Palm Down Shoulder Preppers

STRENGTH:

  • 3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90%
  • 2 sets of 5 reps of Push Press (heavier)

Met-Con WOD:

Part A: complete with a partner of relatively equal strength; one person working at a time)

  • 50 Deadlifts 115/65  (so 50 reps between the two partners)
  • 50 Double Unders or 100 Singles (no complaining – we all need to get better)
  • 40 Back Squats 95/65
  • 50 Double Unders
  • 30 Power Cleans 95/65
  • 50 Double Unders
  • 20 Thrusters 95/65
  • 50 Double Unders

Part B: Individual Action

1 rounds of the following:

  • run around the school outside loop
  • 25 Air Squats
  • 25 Sit Ups (plate overhead)
  • 25 Push Ups (plate on back)
  • 25 Lunges

The WOD must be done with a 10/15 or 25 plate plate the entire time

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Day 54: Wednesday, April 29

  • Thanks so much to Elsie Jahn of CrossFit DSF for helping us with our Clean technique!
  • We will be back!!

PREPARATION:

Tabata of:

  • Elbow Plank
  • Right Side Plank
  • Left Side Plank
  • Push Up Plank
  • repeat

STRENGTH:

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

Met-Con WOD:

Everyone worked very hard on Tuesday, so…

This is a relaxed pace workout; no need to race through this

Do all of the work outside; laugh; and get some fresh air.

  • 50 Double Unders 
  • 40 sit ups with a medicine ball
  • 30 air squats
  • 20 slam ball
  • 10 push-ups
  • 5 hill runs (at the back of the school; up and down is one)
  • 10 dips
  • 20 KB swings (heaviest weight you can muster)
  • 30 walking lunges with 25 lbs overhead
  • 40 anchored sit ups
  • 500m row 

Day 53: Tuesday, April 28

  • Just a reminder to the Girls’ Period 1 Class, we are going to CrossFit DSF for 10:15am
  • 130 Industrial Avenue

PREPARATION:

  • Catalyst Athletics drills – led by Coach
  • 20m Bear Crawl in hall
  • 10 Bear Complex with PVC or light bar

STRENGTH:

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

Met-Con WOD: 

  • 20 Minute  Ladder AMRAP 
  • At 5:00, 10:00,  15:00 and at 20:00  – Stop and Run around outside of school as you are able; resume where left off as you move up the ladder

 

  • 1 Deadlift @95/55 (can be scaled, but must be manageable)
    1 Power Clean
    1 Front Squat
    2 Deadlifts
    2 Power Cleans
    2 Front Squats
    3 Deadlifts
    3 Power Cleans
    3 Front Squats
    and so forth until the time limit is up!

By the way, congratulations is extended to our very own Cole Fraser who has been drafted into the Major Junior A League by the Peterborough Petes:)

Day 52: Monday, April 27

PREPARATION:

  • 5 Broad Jumps in hall
  • 10 Backwards Lunges
  • 15 Twisters

STRENGTH:

  • 3 sets of 3 reps of Bench Press @ 80%, 85% and 90%
  • 3 sets of 5 reps of Pendlay Rows

Met-Con WOD:

EMOM for 10 minutes of:

  • 10 KB Swings (heavier than usual)

REST for 2 minutes

EMOM for 9 minutes of:

  • 12 Sit Ups (or 10 Toes to Bar or Knees Up)

REST for 2 minutes

EMOM for 8 minutes of:

  • 8 Push Ups + 8 Air Squats

Day 51: Friday, April 24

PREPARATION:

Watch the video and try a few of these moves:

STRENGTH:

  • 1 set of 10 reps of Deadlifts @ 50% of your Training Max
  • 3 sets of 5 reps of Deadlifts @ 75%, 80% and 85% of your Training Max

Met-Con WOD:

Complete the following Chipper for time:

  • 60 Air Squats
  • 50 Sit Ups
  • 40 KB Swings
  • 30 Steps of Lunge
  • 20 Deadlifts @ 135/95
  • 15 Pull Ups
  • 10 KB Snatch (each hand)
  • 5 Power Cleans @ 115/65 (or 80% of Max Clean)

Oh yeah, Every Two Minutes on the Two Minutes, complete 3 Burpees or 3 Toes to Bar

(based on a workout from CrossFit Connection)

Day 50: Thursday, April 23

PREPARATION:

  • 10 Lunge-Lunge-Air Squat combo
  • 10 DBell Overhead Squats (very light)
  • 1 lap of halls

STRENGTH:

  • 3 sets of 5 reps of Strict Shoulder Press @ 75%, 80% and 85% of your new Training Max

Met-Con WOD:

PART A: work with one partner

Time for a little Complex with DBells:

3 rounds of the following:

EMOM for 5 minutes of:

  • 1 Power Clean
  • 2 Hang Power Cleans
  • 3 Front Squats
  • 5 Push Ups

REST 1 minute; increase weight for each subsequent round

PART B: work with a partner

  • 3 x 30m band-assisted runs in Great Hallway
  • collect 3 minutes in rock-solid Planks (front and each side)

Day 49: Wednesday, April 22

PREPARATION:

  • 3 Turkish Get Ups (3 Right and 3 Left)
  • 9 Jumping Squats
  • 15 Hollow Rocks

STRENGTH:

  • 3 sets of 5 reps of Squats @ 75%, 80% and 85% of your new Training Max

Met-Con WOD:

This WOD comes to us from Travis County Strength – it is a Complex:

The limiting factor will be your Strict Press – start light and build each set as your are able.

5 rounds As Heavy as Possible (AHAP) of:

  • 1 Power Clean 
  • 3 Strict Press
  • 5 Push Press
  • 7 Front Squats

REST while your partner does the round

Day 48: Tuesday, April 21

  • please meet over at the track for the Annual Hibernation Track and Field Meet
  • make sure you come and say “hello” 
  • bring some cash to buy from our concession stand in support of the Track and Field team
  • on Wednesday, we will get right back to work with our Cleans:)

Day 47: Monday, April 20

  • This week we will be using our new Maxes to establish a new Training Max (90% of your Max)
  • We are going to start again with Week 1 of the Wendler program, but with new numbers:)
  • I will give everyone a sheet so that you can record your new numbers and lifting percentages for the next 4 week cycle.
  • Tomorrow we will be at the track for the Hibernation Track and Field Meet (yes, even in the rain)

PREPARATION:

  • 3 Wall Walks with a 15 second hold at top (nose should be close to wall)
  • 20 Stride Jumps
  • 20 steps of Overhead Med Ball Lunge in Great Hall

STRENGTH:

  • 3 sets of 5 reps of Bench Press @ 75%, 80% and 85% of your new Training Max
  • 3 sets of 5 reps of Pendlay Rows

Met-Con WOD:

This workout is done on your won; your score is the total number of reps you complete in both sections.

1/2 the class will start on Part A; the other half will start on Part B.

PART A:

7 minute AMRAP of the following:

  • 7 Box Jumps
  • 7 V-Ups

REST 2 minutes.

PART B:

7 minute AMRAP of the following:

  • 7 Hand-Release Push Ups
  • 7 Pull Ups (your version or Beat Swings)

Day 46: Friday, April 17

PREPARATION:

2 rounds of the following:

  • 10 Good Mornings with PVC or light bar
  • 5 Inchworms
  • 5 Sit Up Get Ups

STRENGTH:

  • you have 30 minutes (or more if needed) to establish a 1 rep Deadlift Max

Met-Con WOD:  (based on a WOD from CrossFit Connection)

Part A.

5 rounds of Cindy:

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

PART B.

  • Run 4 laps of halls or once around outside of the school

PART C.

  • 50 Sit Ups
  • 25 Hollow Rocks
  • 10 V-Ups
  • 1 minute PLANK