Day 8: Thursday, September 17

Let’s remember why we are getting up so early...

Training with Integrity (from a post by Alissa Ackerman Tabata Times)

“Are you asking the best of yourself in training? Are you pursuing excellence? Are you throwing a weight around with terrible form and counting that as a rep? Are you selling yourself short, or are you challenging yourself?”

“Training with integrity means being consistently asking the best of yourself. Never getting complacent. Executing proper form with light weights and with heavy weights. Focusing on quality over quantity. I don’t care that you can do 100 reps of whatever weight with terrible form. You don’t look like a badass. And you won’t look like a badass in rehab either. Not only should bad reps not count, but they also have the potential to damage your body. Training with integrity often involves no-repping yourself as part of a commitment to quality. Especially when no one else is watching. “


We will practice all of these moves together under Coach’s instruction. Work in a group of 2.

  • Hang Power Cleans
  • Power Cleans
  • Pendlay Rows
  • Hollow Rocks
  • Overhead Squats

Met-Con WOD:

May be done partner style. I will provide options:)

AMRAP in 5 minutes of the following:

  • 5 Pull Ups (or Pendlay Rows)
  • 10 Push Ups
  • 15 Air Squats

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Push Press 65/45
  • 10 Box Jumps (or Step Up/Downs)
  • 15 Hollow Rocks

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Power Cleans 65/45 (35/15)
  • 10 KB Swings to eye level
  • 15 Overhead Squats with 35/15 (or PVC pipe)

Run the St. Mary’s Loop when you are done


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 17, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: