Monthly Archives: January 2016

Day 87: Tuesday, January 26 Last Day of Classes

Mark Singer demonstrates a Frankenstein Squat with 300# because he injured his elbow Overhead Squatting 325#…

  • We are coming to the end of a very exciting and successful semester in our Strength and Conditioning course
  • It is next to impossible to describe and illustrate the scope of success stories….
  • Strength increases; skill development; muscle gain/fat loss; changes in eating and lifestyle behaviours and attitudes; knowledge acquisition; friendships; and a host of other intangible gains have all been realized!
  • WHAT NOW?
  • for some of you, you have no Strength and Conditioning credit to force and allow you to continue to progress, so you have to choose how to move forward….
  • the weight room is open after school Monday to Thursday
  • CrossFit CPHS Varsity is available every Tuesday and Thursday from 3:00 to 4:45
  • I can open most lunches
  • Heritage Fitness is always open
  • Take advantage of your current fitness level and continue to build on it

lisbeth

(quote by Lisbeth Darsh)

PREPARATION:

15-10-5 of the following:

  • KB Swing
  • KB “round the worlds”
  • Goblet Squats

STRENGTH TESTING:

  • establish a 1 rep Max Clean and Jerk in 20 minutes
  • you may do any of the Testing items that you have missed (or were grossly unhappy with)
  • other options involve 1 rep Max Overhead Squat

 

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Day 86: Monday, January 25

  • We are down to the final two days of the program:(
  • Use the time alotted to get through the assigned tasks on your FINAL TESTING; make certain that you finish any tests that you have not done

PREPARATION:

  • 10 partner Med Ball toss (med ball clean and then thruster pass to partner)
  • 10 PVC or light bar Thrusters

STRENGTH TESTING:

  • take 20 minutes to establish a 1 rep Max Thruster

Met-Con TESTING:

“Fran”

21-15-9 of the following for time:

  • Thrusters (95/65) – in many cases, the weight will be scaled to 65/45
  • Pull Ups

Day 85: Friday, January 22

  • you folks continue to impress with your PRs …
  • make sure that you warm up well for today’s Deadlift session
  • rock-solid form is essential 

PREPARATION:

  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con TESTING:

  • some of you have not completed “Cindy”, and so you must do so today
  • if you have done so, complete a Row/Ski/Airdyne, or a Bodyweight Test item you have not completed

Looking ahead….

On Monday we will all be doing “Fran” (modified):

21-15-9 of:

  • Thrusters 65/45 
  • Pull Ups

Day 84: Thursday, January 21

Jordan plays around with some Behind the Neck Push Press

From http://www.CrossFit.com

PREPARATION:

2 rounds of the following:

  • 5 Chest to Bar Pullups
  • 10 Burpees
  • 15 Goblet Squats

STRENGTH TESTING:

  • take 20 minutes to establish a 1 rep Max Strict Press
  • take another 10 minutes to establish a 1 rep Max Push Press

Met-Con TESTING:

“Cindy”

AMRAP for 20 minutes of the following:

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

Day 83: Wednesday, January 20

Steve Hanzidiakou is on a Football scholarship at Castleton U in Rutland, Vermont

PREPARATION:

  • 1 lap jog
  • duckwalk down last hallway
  • 10 Cossack Squats

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Squat

BODYWEIGHT TESTING:

  • 1 minute Max Sit Ups
  • Max Push Ups in a row

METABOLIC TESTING:

One of the following:

  • 1000 Row
  • 2 minute Airdyne Max calories
  • 2 minute Ski Erg Max Calories

 

Day 82: Tuesday, January 19

CPHS grad, Alex Palmer, shows rock-solid overhead form. After a grueling workout last night, he pulled 535# in the Deadlift. Because he can!

  • there were countless PR’s Monday in the Bench Press and the CrossFit Baseline!!!!
  • keep it rolling today:)

PREPARATION:

21-15-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Clean

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the September testing

Looking ahead to Wednesday

  • Squat Max; Sit Up or Push Up test; 1000m Row or Airdyne test

 

Day 81: Monday, January 18 Final Testing Begins

FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 7 days of Testing (and Training) ahead of us
  • warm up well each session
  • remember that full range and proper reps are required for all Testing items
  • record all scores on your Testing sheets 
  • we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

STRENGTH:

  • spend 20 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

 we will do this in waves; be ready to jump on rower when it is your turn

“CrossFit Baseline”: for time

  • 500m row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

Note:

  • tomorrow we will test your Max Clean and then perform “Grace”

Day 80: Friday, January 15

IMG_3315

Thanks to Brandon Herron and the 3D printing project

 

PREPARATION:

  • 3 laps of halls
  • 10 Good Mornings
  • 10 One Legged Deadlifts

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 40% 
  • 1 set of 6 reps @ 65%
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

then:

  • 1 set of 10 reps  with last weight @ 60%

Met-Con WOD:

PART A.

Complex of the Week:

5 sets of the following complex:

  • 5  reps of 1 Hang Power Clean + 1 Push Press
  • the sets must be UB (unbroken) 
  • REST 2 to 3 minutes between sets
  • heavier each set as form allows

REST 5 minutes

PART B.

  • 5 sets of stairs
  • 10 Strict pull Ups
  • 5 HSPU or Wall Walks

 

 

Day 79: Thursday, January 14

PREPARATION:

  • 10 DBell Thrusters light
  • 8 DBell Thrusters medium
  • 6 DBell Thrusters heavier

STRENGTH:

  • 1 set of 8 reps of Strict Press @ 40% 
  • 1 set of 6 reps @ 65%
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

then:

  • 1 set of 10 reps of Push Press with last weight

Met-Con WOD:

Complete the following for time:

  • 20 Push Ups

then:

Thruster Ladder:

  • 10 to 1 reps @ 65/35 or 75/45 or 85/55 or 95/65
  • REST 1 minute between each round

then immediately complete:

 

KB Ladder:

  • 10 to 1 reps 
  • Rest 3o seconds between rounds 

then:

  • 20 Sit Ups

Day 78: Wednesday, January13

PREPARATION:

  • 20 Jumping Squats
  • 15 OHS with empty bar
  • 10 Jumping Squats with bar on back

STRENGTH:

  • 1 set of 8 reps of Squats @ 40% 
  • 1 set of 6 reps @ 65%
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

then:

  • 1 set of 10 reps @ 60%

Met-Con WOD:

To be done with a partner; partners switch after each round:

6 rounds of:

  • 20 Air Squats
  • 15 KB Swings
  • 10 Goblet Squats

then:

6 rounds of:

  • Row 200m/150m 
  • 15 Back Squats @ 75/45
  • 10 Push Press @ 75/45

then:

  • 50 Floor Wipers @ 75/45
  • switch whenever necessary