Monthly Archives: March 2016

Day 33: Thursday, March 31

PREPARATION:

  • 30 Jumping Jacks
  • 20 Jumping Lunges
  • 10 Hindu Push Ups

then:

  • Pull Up progressions with Jackson

STRENGTH:

WE are still catching up, so we have to double down on Strength today

Strict Shoulder Press as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 60% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps @ 90%

then:

Squats as above

Met-Con WOD:

3 rounds, each for time:

  • 3 Push Press @ 95/65
  • 4 Front Squats @ 95/65
  • 5 Power Cleans @ 95/65
  • 15 Push Ups
  • 20 Sit Ups
  • 30 Air Squats

REST 2 minutes between rounds

 

Day 32: Wednesday, March 30

Special thanks to Joe, Cole and Sensei Marc

PREPARATION:

3 rounds of:

  • 10 V-Ups
  • 8 Push Ups
  • 6 Air Squats (with 2 second pause in bottom)

Then:

  • Jackson will lead the Clean Warm up progressions

STRENGTH:

  • remember to determine your Training max (90% of your Max)

Cleans as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 60% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps @ 90%

Met-Con WOD:

Complete for time:

  • Run the St. Mary’s Loop
  • 20 Goblet Squats
  • 30 KB Swings
  • 50 Sit Ups
  • 30 KB Swings
  • 20 Goblet Squats
  • Run the St. Mary’s Loop

Day 31: Tuesday, March 29

Ethan on a roll…

  • well, crew, we are going to double up for a few days on the strength component to make up for a few days off

PREPARATION:

  • run 2 laps
  • 10 Inch Worms
  • 10 Good Mornings with PVC or light bar

STRENGTH:

  • 1 set of 10 reps of Deadlifts @ 40%
  • 1 set of 8 reps @ 60% 
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Bench Press as follows:

  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 60% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps @ 90%

Met-Con WOD:

since we had a Snow Day on Thursday….

PART A (alternate with a partner):

2 rounds of:

  • 10 Thrusters @ 65/35
  • 10 Hand-Release Push Ups
  • 10 Med Ball Sit Ups

REST 2 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

Day 30: Thursday, March 24

Landmine action with Johnny, Blake and Coxy!

PREPARATION:

STRENGTH:

  • as we are heading into a 4 day weekend, we need to double-duty Strength
  • 1 set of 10 reps of Strict Shoulder Press @ 40%
  • 1 set of 8 reps @ 60% 
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

repeat for Deadlifts

Met-Con WOD:

PART A (alternate with a partner):

2 rounds of:

  • 10 Thrusters @ 65/35
  • 10 Hand-Release Push Ups
  • 10 Med Ball Sit Ups

REST 2 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

 

Day 29: Wednesday, March 23

Savanna and Jordan were on fire today:)

PREPARATION:

2 rounds of:

  • 12 Goblet Squats
  • 10 Air Squats
  • 8 Russina Twists with KB

STRENGTH:

STRENGTH:

  • 1 set of 10 reps of Squats @ 40% of your Training Max
  • 1 set of 8 reps @ 60% 
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Met-Con WOD:

8 rounds for time:

  • 7 Deadlifts
  • 6 Power Cleans
  • 5 Front Squats
  • 4 Shoulder to Overhead
  • 3 Snatches
  • 2 Overhead Squats
  • 1 sprint in hallway

 

Day 28: Tuesday, March 22

13 minutes: 55 Deadlifts @ 225#, 55 Wall Balls  @ 20# to 10 feet, 55 Calories on the Rower and 9 and 16 Handstand Push Ups

 

PREPARATION:

  • 1 Bear Complex with bar
  • 2 Burpees
  • 2 Bear Complexes with bar
  • 4 Burpees
  • 3 Bear Complexes with bar
  • 6 Burpees

STRENGTH:

  • 1 set of 10 reps of Cleans @ 40% of your Training Max
  • 1 set of 8 reps @ 55%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Met-Con WOD:

  • 10 Sandbag Zercher Squats
  • 10 laps of the halls (break them up any way you wish)
  • 10 Sledgehammer Strikes on tire
  • 10 Floor Press
  • 1000m on Rower, Ski Erg or Airdyne (break it up however you wish)
  • 10 Barbell Curls with EZ curl bar
  • 10 Landmine Presses (with each hand)
  • 10 TRX strap Ab Blasters
  • 10 Slam Ball pass with partner
  • 10 Arnold Pull Overs
  • 10 CrossOver Symmetry A, T, Y

Day 27: Monday, March 21

  • Read the shirt and put the intention into action every day!

We will first watch a clip of the 16.4 workout between Katrin and Sara Davidsottir:

PREPARATION:

  • run 2 laps of the halls

and then complete 2 rounds of:

  • 10 Push Ups
  • 10 Sit Ups
  • 10 Air Squats

 

STRENGTH:

  • today we are starting Cycle 1 of the Wendler 5/3/1 program:)
  • every Monday, we will do Bench Press (and Pendlay Rows)
  • you will take 90% of your Bench Press max from the Testing Week and then apply the following to that TRAINING MAX:
  • 1 set of 10 reps @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

then:

  • 2 sets of 10 reps of Pendlay Rows

Met-Con WOD:

And so, in the spirit of the Open Games, we will do a team version.

WE will work in teams of 5 to complete the task; one partner working at a time.

 

  • 55 Deadlifts @ 95/55
  • 55 Wall Balls
  • 55 Calories on the Rower
  • 55 Hand-Release Push Ups

 

 

Day 26: Friday, March 11

Chip Williams, owner-coach of CrossFit Coal in Beckley, West Virginia, sets a new Deadlift PR today wearing his new CrossFit CPHS shirt (a 40 # PR of 385#), Chip was born with a physical disability, although you wouldn’t know it, and he continues to amaze himself and others with his tenacity. He also set a new PR in the Back Squat (310#) and Strict Press (175#) as part of the CrossFit Total. “Better than yesterday” is one of their mottos, and Chip certainly exemplifies this credo!

PREPARATION:

5 minute EMOM of:

  • 12 Sit Ups
  • 8 Push Ups
  • 6 KB Taters

 

TESTING ITEMS:

  • finish any of your Testing items today
  • re-do any of the items that feel you can improve upon
  • remember that after the March BReak we will begin our training in earnest by following the Jimi Wendler 5/3/1 method for our Strength component
  • Met-Cons will be CrossFit:)

Met-Con WOD( for anyone who is done all testing items):

 3 rounds of:

  • 10 Deadlifts @ 135/95
  • 9 Toes to Bar (or scale of Knees Up)
  • 8 KB Swings 35/24
  • 7 Box Jumps
  • 6 Push Press @ 65/45

 

 

Day 25: Thursday, March 11

PREPARATION:

3 rounds of:

  • 15 Air Squats
  • 12 KB Swings
  • 9 SDHP with KB (Sumo Deadlift High Pulls)

TESTING ITEMS:

  • finish any of the items that you have not had a chance to complete
  • re-do any of the lifts that you would like to improve

Met-Con WOD:

4 rounds of the following:

  • Minute 1: 12/9 Calorie Row
  • Minute 2: 15 Wall Balls 
  • Minute 3: 15 SDHP with a KB @ 53/35
  • Minute 4: 15 Push Press @ 65/45

 

Day 24: Wednesday, March 9

Katherine and Jane work on gymnastics after crushing some steel

PREPARATION:

  • 2 laps of the halls
  • 2 windsprints in Great Hall
  • Coach will lead warm-up drills for the Push Jerk/Split Jerk

TESTING ITEMS:

  • take 20 minutes to establish a 1 rep Max Clean and Jerk

REST 5 minutes

  • perform “Grace”
  • 30 Clean and Jerks @ 60% of your Clean and Jerk Max from above ^