Monthly Archives: October 2015

Day 37: Thursday, October 29

PREPARATION:

20-15-10 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press 

STRENGTH:

  • 1 set of 8 reps of Strict Press @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

then: 

  • the same for Deadlifts (as we will be away tomorrow)

Met-Con WOD:

 “JACK” 20 minute AMRAP of:

  • 10 Push PRess (95/55)
  • 10 Kettle Bell Swings
  • 10 Box Jumps
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Day 36: Wednesday, October 28

PREPARATION:

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

STRENGTH:

  • 1 set of 8 reps of Squats @ 40%
  • 1 set of 6 reps @ 60%
  •  3 sets of 5 reps @ 75%, 80% and 85%

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

Day 35: Tuesday, October 27

Action Jackson back at it with a 435 pound Squat at CrossFit Queen Street

PREPARATION:

STRENGTH:

  • using 90% of your new Maxes from yesterday, we will start Cycle 2 of the Wendler program
  • the top two scores from yesterday were recorded by the brother sister combo, Calvin and Chloe:)

Part 1:

  • Warm up sets
  • 3 sets of reps of Bench Press @ 75%,80% and 85%

Part 2:

  • Warm up sets
  • 3 sets of 5 reps of Cleans @ 75%, 80% and 85%

Met-Con WOD:

8 rounds of the following:

Rest 10 seconds + each round (so, after Round 1, 10 seconds; Round 2, 20 seconds: Round 3, 30 seconds and so forth

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

Then:

  • 3 sets of 5 reps of Pendlay Rows

Day 34: Monday, October 26

Paul Tremblay, one of the World’s Best CrossFitters and owner of CrossFit NCR, swaps clothing with the old dawg.

S – Self-respect, Self-assurance, Self-esteem

W – Work ethic
A – Attitude
G – Grit
G – Grinder
E – Effort, Eagerness, Excellence
R – Regimentation, Relentlessness

Add them all together and you get something very few people have, but very many people notice of those who have it. Add it all together and you learn that as usual – “The whole is greater than the sum of its parts”

Coach Scott Abel

PREPARATION:

  • Run 2 laps
  • Coach will lead the warm-up

STRENGTH:

  • today we will test our training progress by performing the CrossFit Football Total
  • you are allowed 3 lifts at each station
  • your Total will be the sum of all of your best completed lifts

Image result for crossfit football total

PREPARATION:

  • 10 Single Leg Deadlifts
  • 10 Sumo KB High Pulls
  • 10 Good Mornings

STRENGTH:

  • 1 set of  8 reps of Deadlifts @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

5 rounds of the following as follows:

  • 10 reps of Thrusters @ 65/35
  • 15 Push Ups
  • 20 Sit Ups
  • 25 Air Squats

REST 2 minutes between rounds

Record your times for each round.

Then:

  • Establish your best Turkish Get Up load 
  • If you can, use a barbell to jazz things up:)

Then:

  • Farmer’s Walk one lap of halls with the heaviest weight you have ever used

Day 32: Thursday, October 22

PREPARATION:

5 minute EMOM of:

  • 8 Push Ups
  • 6 Jumping Lunges
  • 4 Cossack Squats

STRENGTH:

  • 1 set of  8 reps of Strict Shoulder Press @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

then:

  • 1 set of as many reps as possible of Push Press with 85%

Met-Con WOD:

Can be done in a group of 3. Everyone rotates through the exercises until all have done 10, then 9, then 8 and so forth done to 1 rep of each exercise each

10-1 reps of:

  • Push Press @ 60%
  • Box Jumps (Or Step Up/Downs)
  • Barbell Rows

Then:

  • 4 laps of the halls (fast on straightaways in Great Hall and Tech corridor)

Day 31: Wednesday, October 21

PREPARATION:

  • skip down main hallway
  • Bear Crawl the back hallway
  • 6 Pistol Squats

STRENGTH:

  • 1 set of  8 reps of Squats @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

3 minutes at each station

  • partner 1 works first skill while other holds; switch when 2nd partner let’s go or stops
  • continue for 3 minutes

Partner WOD:

Score is total reps between the partners (scored only when static hold is maintained)

1 minute transition between stations

Station 1: Wall Balls and  Wall Sits

Station 2: Ground to Overhead (95/55) and Bar Hold Overhead

Station 3: Pull-ups and Plate Hold (25/10)

Station 4: KB Swings and KB Hold

Station 5: Sit-ups and Plank

Station 6: Slam Balls and Handstand Hold

Station 7: Bench Press (75/35) and Hollow Hold

PREPARATION:

  • Run 2 laps
  • 20 Partner Air Squats
  • 20 Partner Sit Ups (feet hooked)

STRENGTH:

  • 1 set of  8 reps of Cleans @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

Met-Con WOD: Chipper Action

20 Wall balls
20 Medicine Ball Cleans
20 Sit-ups
20 Box Jumps
20 Push-ups
20 Double-unders
20 Pull-ups
20 Slam balls
20 Kettlebell Snatches (heavier than ever…)
20 Push Press 95/65 (or heavier)
20 Dips
20 Burpees over partner (yes, over your partner)
20 GHD sit-ups
20 Barbell Step-Ups (95/65)
20 Ab-wheel Rollouts (use the barbell from Push Press or Step-Ups)

Day 29: Monday, October 19

PREPARATION:

15-10-5 of:

  • Push Ups
  • Pull Ups/Ring Rows/DB Rows

STRENGTH:

  • 1 set of  8 reps of Bench Press @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

then:

  • 3 sets of 8 reps of Pendlay Rows

Met-Con WOD: “The Incredible Hulk”

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Alternating with your partner:

AMRAP for 30 minutes of:

  • 5 Deadlifts @ 95/55
  • 5 Hang Power Cleans @ 95/55
  • 5 Front Squats @ 95/55
  • 5 Push Press @ 95/55
  • 5 Back Squats @ 95/55

Day 28: Friday, October 16

PREPARATION:

  • Hang from a Pull Up Bar as long as possible
  • 5 Inchworm Push Ups
  • 20 Banded Good Mornings

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

PART A (alternate with a partner):

4 rounds of:

  • 10 Deadlifts @ 60% of your Max
  • 10 Hand-Release Push Ups
  • 10 Med Ball Sit Ups

REST 3 minutes

PART B: “Midline Madness”

3 rounds of the following:

  • 5 Toes to Bar
  • 10 Hollow Rocks
  • 10 Supermans
  • 20 Flutterkicks
  • 30 second Elbow Plank