Monthly Archives: June 2016

Day 88: Wednesday, June 22

Former student and CrossFit CPHS allumni, Andrew Slater, just won the Stones and Strength CrossFit Strongman comp last weekend in Squamish. He is representing our gym with class, and he is passing the passion for healthy living along to his son:)

  • Everyone says it, but it is true, life moves quickly…. the end of another semester has come!
  • For those of you who put all of your focus, energy and heart into each and every learning and lifting opportunity, I know that you understand why CrossFit works:) I sincerely hope that you will move forward with the knowledge, skills and desire to live a healthy and rewarding lifestyle. You have the tools to be as good as you want to be!
  • Thanks for being so good for Miss Barr in the final two weeks:)
  • During the summer, it will be open based on my recovery, grandparenting and travel schedule
  • Check the blog!!

Met-Con WOD:

“Bring Sally Up, Bring Sally Down”

  • you can Front Squat or Back Squat – follow the song and give it your best shot!

If you need more:

FINAL DAY WOD:

5 rounds for time of:

  • 8 Bent-Over Rows @ 95/65
  • 10 Push Press @ 95/65
  • 25 Double Unders (or 50 Singles)

Day 87: Tuesday, June 21

PREPARATION:

  1. Run 2 laps
  2. 10 Pause Goblet squats (really open hips; get back on your heels; upright torso)

STRENGTH:

  • finish any unfinished biz that you wish to re-do and improve:)

Met-Con WOD:

Depending on numbers, PART A and Part B could be done in reverse order to free up equipment

OR

Back Squat as follows:

E2MOM for 12 minutes (6 sets):

  • Set 1: 10 reps @ 55%
  • Set 2: 8 reps @ 60%
  • Set 3: 6 reps @ 70%
  • Set 4: 6 reps @ 75%
  • Set 5: 8 reps @ 65%
  • Set 6: 10 reps @ 60%

PART A>

AMRAP in 12 minutes of “Painstorm”:

  • 5 Deadlift @ 115/75 (or 55% of Max Push Press)
  • 5 Power Clean @ 115/75
  • 5 Front Squats @ 115/75
  • 5 Shoulder to Overhead @ 115/75
  • 5 Back Squats @ 115/75

REST 5 minutes

PART B> “Push n Brace n Pull”

21-15-9 for time of:

  • Pull Ups
  • Handstand Push Ups (or Hand-Release Push Ups)
  • V-Ups
  • Bench Press @ 115/75 (or 60% of your Max Bench Press)

Day 86: Monday, June 20

It is your life. Accept the challenge

PREPARATION:

  • 15 Wall Balls
  • 30 Double Unders
  • 45 Sit Ups

STRENGTH:

  • finish any of the tests you have not completed
  • re-do any Strength Test if you would like to do so

Met-Con WOD:

  • This workout will be done in groups of 3
  • The idea is to have groups of similar strength work together, so that the weight is scaled appropriately
  • The weights suggested are guidelines, and we will ensure that you are working with the most sensible load once you have formed your group

 (based on a WOD from CrossFit New England)

7 minute AMRAP of  Thrusters:

  • 50 Reps (55/35)
  • 50 Reps (65/45)
  • Max Reps (75/55)

REST 3 minutes

7 minute AMRAP of  Hang Power Cleans:

  • 50 Reps (95/55)
  • 50 Reps (105/65)
  • Max Reps (115/75)

REST 3 minutes

7 minute AMRAP of  Deadlifts:

  • 50 Reps (135/95)
  • 50 Reps (155/115)
  • Max Reps (185/135)

Day 84: Friday, June 17

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:

  • finish any of the testing items you have not performed

Met-Con WOD:

AMRAP of the following in 5 minutes:

  • 5 hand-release push ups
  • 10 sit ups
  • 15 air squats

2 minute break:

AMRAP of the following in 5 minutes:

  • 5 Power Cleans @ 75#/55#
  • 5 Push Press @ 75#/55#
  • 5 Front Squats @ 75#/55#

2 minute break:

AMRAP in 2 minutes:

  • pull ups

Day 83: Thursday, June 16

The school motto means, ” Enter to Learn; Go Forth to Serve”.

I applaud all of you who do that on a daily basis!

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 82: Wednesday, June 15

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Finish the program with all that you have!

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

if you finish, and you are looking for a WOD:
On the Minute for 8 minutes (2 rounds):

Minute 1 – 15/10 Wall Balls
Minute 2 – Farmer’s Carry Length of room and back
Minute 3 – 15/10 Calorie Row
Minute 4 – 10/8 Hang Power Cleans @ 105/65

 

 

Day 81: Tuesday, June 14

CrossFit CPHS congratulates Ethan Wardman for his prestigious award. Ethan epitomizes the values of hard work and commitment!

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 February testing

Day 80: Monday, June 13 Final testing begins…

-PAXP-deijE

FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 8 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 TEST:

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

Met-Con Test:

“CrossFit Baseline”: for time

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

Day 79: Friday, June 10

  • if you wear your flip flops to class; if you forgot your gear again; if you are unable to workout because of…; if you can’t get off your phone…
  • why exactly did you sign up for a Strength class?
  • show some integrity while you earn the last 10% of your grade

 

  • THANKS to those who always do – 

PREPARATION:

  • 1 lap
  • 2 sprints in main hallway
  • 10 Good mornings

STRENGTH:

  • 1 set of 10 reps of Deadlifts @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 85%  
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

Met-Con WOD:

Complete for time:

  • 21 Push Press (95/55)
  • 21 Pull-ups (or Deadlifts @ 135/95)
  •  Run to Canoe club and back
  • 15 Push Press
  • 15 Pull-ups (or Deadlifts)
  • 400m Run (canoe Club Loop)
  • 9 Push Press
  • 9 Pull-ups (or Deadlifts)
  • 800m Run (St. Mary’s Loop)

Day 78: Thursday, June 9

Thanks for everyone’s kind words:)

PREPARATION:

3 rounds of

  • run to Lake Avenue and back
  • 10 Stair or Curb Hops outside
  • 10 Push Ups

STRENGTH:

  • 1 set of 10 reps of Strict Push Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 85%  
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

Met-Con WOD:

choose wo of the following:

WOD#1:

5 Rounds for Time:

  • 15 Front Squat 65/45
  • 10 Pull-Ups
 
WOD#2:
 21-15-9 reps of:
  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats
 
WOD#3:
 
As many reps as possible (AMRAP) in 8 minutes:
  • 5 reps of Ground to overhead (135#/95#)
  • 10 reps of Floor wipers
  • 15 reps of Lateral hops over BB
 
WOD#4:

3 rounds:

  • Row 250m
  • 12 reps Deadlifts (bw)
  • 15 reps Box jump 
 
 
WOD#5:
 
2 rounds:
  • Bench press (1/2 to 34 BW) 3-6-9-12-18 reps
  • Sumo deadlift high pull (1/2 bw) 18-15-12-9-6-reps
 
WOD#6:
 
Max rounds in 8 minutes:
  • 10 reps of Deadlift (bw)
  • 15 reps of DB push-press (45#/25#)
WOD#7:
Max reps in 8 minutes:
  • 4 tire flips
  • 8 hollow rocks
  • 12 wall balls
 
WOD#8:
 
As many reps as possbile in 8 minutes:
  • 2 stairs
  • 10 ground to overhead (95#/55#)
  • 15 mountain climbers
  • 20 jumping jacks
 
WOD#9:
 
As many rounds as possible in 8 minutes:
  • 5 thrusters (65#/45#)
  • 50 skip ropes
  • 15 power cleans (65#/45#)
  • run 1 lap of halls