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

(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

 

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

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