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
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on November 26, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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