Monthly Archives: May 2015

Day 74: Thursday, May 28

PREPARATION:

  • 10 Alternating DBell Push Press 
  • 10 Single Leg Romanian Deadlifts each leg

STRENGTH:

  • 3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90% (plus 5 pounds)
  • 3 sets of 3 reps of Deadlifts @ 80%, 85% and 90% (plus 5 pounds)

Met-Con WOD:

complex 8

REST 5 minutes

Then:

Run to the beach and perform the following:

  • 20 Pull Ups
  • 20 Water Squats
  • 10 Push Ups with feet suspended in swing seat
  • attempt to walk on your hands

Day 73: Wednesday, May 27

PREPARATION:

  • 5 Wall Squats (facing wall with PVC on back)
  • Hip Opening exercises

STRENGTH:

  • 1 set of 10 reps of Squats @ 50%
  • 1 set of 6 reps of Squats  @ 65%
  • 3 sets of 3 reps of Squats @ 80%, 85% and 85% (plus 5 pounds)

Met-Con WOD:

You may work with a partner and cycle through this quickly

5 minute AMRAP of:

  • 5 Back Squats @ 135/75
  • 10 Hand Release Push Ups

REST 1 minute

4 minute AMRAP of:

  • 8 Front Squats @ 95/55
  • 16 Sit Ups

REST 1 minute

3 minute AMRAP of:

  • 4 Thrusters @ 75/45
  • 8 Pull Ups

REST 1 minute 

2 minute AMRAP of:

  • Wall Balls

REST 1 minute

1 minute AMRAP of:

  • Burpees

Day 72: Tuesday, May 26

PREPARATION:

  • 10 Med Ball Sit Ups with a partner
  • 10 Hang Power Cleans with a PVC or light bar
  • 10 OHS with a PVC or  light bar 

STRENGTH:

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

Met-Con WOD:

This workout will be done at the track.

You will work as a group of 4 to accomplish the work.

All equipment must be carried from station to station.

Start at the START LINE on the track

  • Front rack Lunge barbell from START to cone at 100m mark

At cone #1 everyone must complete :

  • 25 Mountain Climbers
  • 20 Jumping Jacks
  • 15 Goblet Squats (pass the KB)
  • 10 Air Squats as a group linked together

Overhead carry the barbell to cone #2 at 200m mark

At cone #2 everyone must complete:

  • 25 Sit Ups
  • 20 Push Ups
  • 15 KB Swings (pass the KB)
  • 10 Sit Up Get Ups as a group linked together

Load the plates on the bar and carry the loaded barbell to Cone 3 at the 300m mark

At cone #3 everyone must complete:

  • 25 Jumping Squats
  • 20 V-Ups
  • 15 KB Snatches (7 on one side, 8 on the other) (pass the KB)
  • 10 synchronized Burpees 

Carry the bar to the FINISH LINE

AT the FINISH LINE everyone must complete one more lap as a team together with all equipment carried.

The group must move and finish TOGETHER!

Day 71: Monday, May 25

PREPARATION:

EMOM for 5 minutes of the following:

  • 10 Air Squats
  • 8 Push Ups
  • 6 Sit ups

STRENGTH:

  • 5,3,1 reps of Bench Press @ 85%, 90% and 95%
  • 3 sets of 5 reps of Pendlay Rows

Met-Con WOD:

Partner “DT”

  • you perform Deadlifts, then your partner goes
  • you perform the Hang Power Cleans; then your partner goes
  • and so forth

5 rounds of the following:

  • 12 Deadlifts @ 60% of your Clean Max
  • 9 Hang Power Cleans 
  • 6 Push Jerks

FINISHER:

  • 20 Hollow Rocks
  • 3 lengths of Great Hall with the sandbag on your shoulder (work in a group)

Day 70: Friday, May 22

Are you coachable? Hannah sure is!

Coach King analyzing Hannah’s vault at EOSSAA – Hannah improved her PR to 2.60m and won GOLD!!

PREPARATION:

  • 10 Good Mornings (slow and controlled with light bar)
  • 8 Inchworms
  • 6 Glute Bridge holds for 10 seconds each

STRENGTH:

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

Met-Con WOD:

“SIX BY SIX”

  • work with a partner or two to maximize bar usage; but don’t waste time chatting…

Perform 6 rounds of the following:

  • 6 Hand Release Push Ups
  • 6 Thrusters @ 75/55
  • 6 Sit Ups
  • 6 Deadlifts @ 65%
  • 6 Pull Ups
  • 6 Front Squats @ 75/55

FINISHER:

  • Tabata planks
  • 8 rounds of 20 seconds rock-solid plank; 10 seconds relax

then:

  • 3 sets of stairs

Day 69: Thursday, May 21

PREPARATION:

EMOM for 5 minutes:

  • 10 Goblet Squats
  • 10 Snatches Right
  • 10 Snatches Left

STRENGTH:

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

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

Day 68: Wednesday, May 20

PREPARATION:

  • Burgener Warm up

STRENGTH:

  • 1 set of 10 reps of Squat @ 50%
  • 1 set of 8 reps @ 65%
  • 3 sets of 5 reps @ 75%, 80% and 85% (plus 5 pounds)

Met-Con WOD:

intro courtesy of Outlaw North

Over the weekend the CrossFit community lost one hell of a tough girl to her battle with cancer.

For those who didn’t know her, Jen was a diagnosed with cervical cancer in 2013. She is one of the founders of ” Love the snatch”, a non-profit organization dedicated to raising funds and awareness for Cervical Cancer (http://www.ltsfoundation.org) you can also follow her Crossfit journey as well as her fight against her cancer on her blog :http://potato2paleo.blogspot.ca

Tomorrow we will put on one of our board the “JY Pi” WOD in Jen’s memory. The rep scheme is because Jen is a self proclaimed “math nerd” and PI is her favorite number- “3.14” . The variety of movements is to represent the hard work and effort that Jen puts into all of her skills and her attention to form on everything she does.
JY-Pi: 3.14 “LOVE THE SNATCH- FIGHTING CERVICAL CANCER ONE SNATCH AT A TIME”

71 Double Unders
Then 2 rounds of:
3 Power Snatch (135/95#) (we will scale this to 95/55)
14 Box jumps
3 Full Snatch (135/95#) (we will scale to 95/55)
14 Toes to bar 
3 Overhead squats (135/95#) (we will scale to 95/55)
14 Burpees
Then 1 round of:
3 Chest to bar pull ups
14 Power cleans 85/135 (we will scale to 95/55)
3 Hand stand push ups
14 Full cleans 85/135 (we will scale to 95/55)
3 Pistols per leg
14 Shoulder to Overhead 85/135 (we will scale to 95/55)
Then 70 Double unders

Day 67: Tuesday, May 19

Sean displays his inner Bear as we celebrate the 16th consecutive Lanark CountyTrack and Field Team title:)

PREPARATION:

  • 3 sets of 5 reps of the “hip bridge floor press”

STRENGTH:

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

Met-Con WOD:

This workout is based on a WOD by CrossFit Connection

 This workout is completed in TEAMS of TWO

 One person working at a time

 All 15 REPS of each movement must be completed by ONE PERSON (one person must do ALL 15 Wall Ball, one person must do ALL 15 Shoulder to Overhead, etc.)

 PARTNER WOD:

As Many Rounds as Possible in 20 MINUTES*

  • 15 Wall Ball 20/14 lbs
  • 15 KB Swings 
  • 15 Sit Ups
  • 15 Shoulder to Overhead 75/45 lbs (you may use 95/65)
  • 15 Ring Rows (or Bar Rows)
  • 15 Deadlifts 75/45 lbs (you may use 95/65)
  • 15 Jump Squats 

At the 5 MINUTE MARK – 15 Syncronized BURPEES

At the 10 MINUTE MARK – 150  M RUN TOGETHER

At the 15 MINUTE MARK – 15 Syncronized Pull Ups

At the 20 MINUTE MARK – 150 M RUN TOGETHER

Day 66: Friday, May 15

PREPARATION:

  • run the Canoe Club loop
  • 20 Jumping Jacks

STRENGTH:

  • 3 sets of 5 reps of Strict Shoulder Press @ 65%, 7% and 85%
  • 3 sets of 5 reps of Deadlift @ 65%, 75% and 85%

Met-Con Wod:

Part 1:

Bodyweight Benchmark:

  • 400m Run
  • 50 Air Squats
  • 40 Ab Mat Sit-Ups or Anchored Sit-Ups
  • 30 Push-Ups
  • 20 Double Unders
  • 10 Pull-Ups

Part 2:

18-14-10-6-2 reps of:

  • Toes to Bar
  • Push Press
  • Box Jumps

Day 65: Thursday, May 14

  • another day at the LCIAA Track Meet
  • see you there:)

Photo by Angela Van Hofwegen