Monthly Archives: November 2015

Day 56: Monday, November 30

PREPARATION:

2 rounds of:

  • 15 Air Squats
  • 10 Shoulder Touch  Push Ups

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps @ 80% plus 5 pounds
  • 1 set of 3 reps @ 85% plus 5 pounds
  • 1 set of 3 + reps @ 90% plus 5 pounds

then:

  • 3 sets of 8 reps of Pendlay Rows

Met-Con WOD:

PART A.

Use  10 minutes to establish a heavy Complex of:

  • 1 Clean + 1 Thruster + 2 Push Jerks

REST 3 minutes

PART B.

21-18-15-12-9-6-3 of:

  • KB Swings
  • Sit Ups

Day 55: Thursday, November 26

GOALS:

Measure your goals by the behaviors you have to support them. If you goal is to (Insert your own goal here) is what you are doing on a daily basis making the goal closer or further away. Seriously, a little self-evaluation here. Take a few minutes and write down what you want and what you are willing to do to get it. Review it daily – take a moment at the end of your day and reflect on what you did and how much it furthered the achievement of your goals. A drip of water eventually breaks the stone, it just works in small doses and is RELENTLESS. (HyperFitUSA)

 

PREPARATION:

  • 10 Shoulder dislocates
  • 10 Rear Delt Flyes
  • 10 Front Raises

STRENGTH:

Double duty as we have a PD DAY on Friday:)

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

REST 5 minutes

  • 1 set of 8 reps of Deadlifts @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% + 5 pounds
  • 1 set of 5 reps @ 80% + 5 pounds
  • 1 set of 5 + reps @ 85% + 5 pounds

Met-Con WOD:

  • You folks have really pushed hard in the last few weeks – thanks!
  • The workout today is mostly a skill session. No need to rush at all.
  • Complete the following with a partner (slow and deliberate execution):

 

  • 20 Perfect Push Ups
  • 20 Dead Bugs with KB
  • 20 Slam Balls
  • 20 Bulgarian Split Squats with DBs or KBs
  • 20 Bench Press with Earthquake Bar
  • 20 Face Pulls (Band Pull Aparts)
  • 20 Jettison Curls 
  • 20 Dips
  • 20 Pistols
  • 10 Ab Wheel Rollouts
  • 10 Muscle Ups (Rings. Bar or Monkey trainer)
  • 10 Hip Extensions
  • 5 Skin the Cats
  • 5 Handstand Push Ups (or get upside down)
  • 5 sets of stairs

Day 54: Wednesday, November 25

Calvin swings the 106# Kettlebell while his sis, Chloe, waits her turn 

PREPARATION:

  • 10 PVC V-Ups
  • 10 Double KB Squats
  • 10 steps of Duck Walk

STRENGTH:

  • 1 set of 8 reps of Squats @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% + 5 pounds
  • 1 set of 5 reps @ 80% + 5 pounds
  • 1 set of 5 + reps @ 85% + 5 pounds

Met-Con WOD:

Day 53: Tuesday, November 24

PREPARATION:

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

STRENGTH:

  • 1 set of 8 reps of Cleans @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% + 5 pounds
  • 1 set of 5 reps @ 80% + 5 pounds
  • 1 set of 5 + reps @ 85% + 5 pounds

Met-Con WOD:

 This workout is completed in TEAMS of TWO (based on a workout from CrossFit Connection)

 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 25 MINUTES

  • 15 Wall Ball 
  • 15 KB Swings 
  • 15 Sit Ups
  • 15 Shoulder to Overhead 75/45 lbs 
  • 15 Ring Rows (or Bar Rows)
  • 15 Deadlifts 75/45 lbs 
  • 15 Jump Squats 

At the 5 MINUTE MARK – 15 Synchronized BURPEES

At the 10 MINUTE MARK – 1 lap of the halls together

At the 15 MINUTE MARK – 15 Syncrhonized PullUps

At the 20 MINUTE MARK – 1 lap of the halls together

At the 25 MINUTE MARK – 15 Synchronized Lunges

Day 52: Monday, November 23

lacey worlds

Congrats to our good friend Lacey as she set a new Ontario record in the 58 Kg class with a best Snatch of 90 Kg at the World Championships this weekend!

PREPARATION:

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

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 40% 
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75% plus 5 pounds
  • 1 set of 5 reps @ 80% plus 5 pounds
  • 1 set of 5 + reps @ 85% plus 5 pounds

then:

  • 3 sets of 3 reps of Heavy Pendlay Rows

Met-Con WOD:

5 Min AMRAP of:

  • 5 Hang Power Cleans 95/55
  • 10 Air Squats
  • 15 Situps

REST 2 Minutes

5 Min AMRAP of:

  • 5 Power Cleans 95/55
  • 10 Pushups
  • 15 Bar Overs (not burpees)

REST 2 Minutes

5 Min AMRAP of: 

  • 5 Squat Cleans 95/55
  • 10 Russian Twists (unweighted)
  • 15 Double Unders/25 Singles

 

 

Day 51: Friday, November 20

DicFit, on assignment with Sean K,  in Manila, Phillipines

PREPARATION:

  • 10 Jumping Lunges
  • 10 Med Ball Sit Ups with partner
  • 5 Glute Bridge Holds

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:

  • we are going to do another Ladder:)
  • Deadlift Ladder is today’s action item

Image result for deadlift

                PLUS

 

 

Day 50: Thursday, November 19

Thruster Train:)

  • Excellent lifting by everyone who gave it their best shot in the ladder

PREPARATION:

  • 3 sets of 6 reps of DBell Push Press
  • 10 Good Mornings

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 Max reps of Push Press with ^

Met-Con WOD:

15-12-9-6 of:

  • Power Cleans @ 95/45
  • Toes to Bar (or Knees Up or Hollow Rocks)
  • Push Jerk @ 95/45
  • Box Jumps

REST 5 minutes

21-15-9 of:

  • KB Swings (keep it light)
  • Goblet Squats

 

Day 49: Wednesday, November 18

“Life…. fueled by Hustle & Determination.

Success is not given. It is not a product of luck. And it isn’t something that just “happens.” It is earned through hard work & perseverance. Success – in all facets of life – is fueled by hustle & determination.”

Compete Every Day

 

PREPARATION:

  • 4 Punching Burpees
  • 3 Broad Jump Burppes
  • 2 Kickthrough Burpees

 

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:

Thruster Ladder

 

  • we are going to do a Thruster Ladder
  • details in class, but essentially we will start with 65 pounds for the lads and 35 pounds for the ladies
  • you will have one minute to perform a successful Thruster
  • move to the next weight after successful completion

 

 

 

Day 48: Tuesday, November 17

PREPARATION:

2 rounds of the following with an empty barbell:

  • 10 High Hang Power Cleans
  • 8 High Hang Squat Cleans
  • 6 Front Squats
  • 4 Push Press
  • 2 Split Jerks

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:

This workout is a version of “Jason’s Tears”.

  • Read the following from a trusted friend/coach of mine
  • Approach the workout from the perspective he has written about
  • Quality full range reps are required as always

“When you measure ‪#‎fitness‬ as “work capacity”, and stay true to standards, the results collected are measurable, observable, and repeatable. Workouts re-tested over time become markers of improvement and indicators of weaknesses. Quantifiable improvement over broad time and modal domains is always the goal. That is ‪#‎CrossFit‬.

Here’s the story:
When I programmed the workout, I knew it would be difficult. I wanted to test strength-endurance, recovery, and mental toughness over a broad set of skills and with minimal gear – a barbell, a box, and pull-up bar, and the body.”

Justin Farina

6 rounds for total reps of the following:

3 minutes of WORK; 1 minute of REST

  • 25 Back Squats @ 75/45
  • 15 Burpees
  • 25 Pull Ups
  • 15 Front Squats 75/45
  • 25 Push Ups
  • 15 Deadlifts 75/45
  • 25 Sit Ups
  • 15 Box Jumps
  • 25 Push Press

Understand – you start at the top and work on the list until 3:00 is up; REST for 1 minute, and then get back to WORK where you left off. Continue this pattern until 6 Rounds are complete.

Your score is your total number of reps

Day 47: Monday, November 16

PREPARATION:
5 minute EMOM of:

  • 10 V-Ups
  • 8 Push Ups
  • 6 Air Squats 

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 5 reps of Pendlay Rows

Met-Con WOD:

“CrossFit CPHS Challenge”

This is to be done in order for time.

4 rounds of:

  • 10 KB Swings 35/20
  • 10 Sit Ups

REST 1 minute

4 rounds of:

  • 8 Deadlifts @ 135/95
  • 8 Box Jumps or Step Up/Downs

REST 1 minute

4 rounds of:

  • 6 Thrusters @ 65/45
  • 6 Pull Ups

REST 2 minutes

4 rounds of:

  • 4 Power Clean @ 115/65
  • 4 Handstand Push Ups (or your version)

REST 2 minutes

4 rounds of:

  • 2 Power Snatches @ 95/45
  • 2 Muscle Ups on Bar (or 2 Flight up the stairs to top)