Monthly Archives: September 2016

Day 18: Friday, September 30

Garnet and Gold never gets old:)

PREPARATION:

3 rounds of the following:

  • 5 Good Mornings with PVC or light bar
  • 5 Back Squats with PVC or bar
  • 5 Thrusters with PVC or bar

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 + reps @ 85%

Met-Con WOD:

You may work with a partner and cycle through this quickly, but you still need to do all of the reps yourself.

THIS WOD TAKES 22:00 to complete including the Rest periods.

5 minute AMRAP of:

  • 4 Deadlifts @ 115/65 (or a scaled version)
  • 8 Hand Release Push Ups

REST 1 minute

4 minute AMRAP of:

  • 8 Back Squats @ 95/55
  • 16 Sit Ups

REST 2 minutes

3 minute AMRAP of:

  • 4 Thrusters @ 65/35
  • 8 Pull Ups

REST 2 minutes

2 minute AMRAP of:

  • Wall Balls

REST 2 minutes

1 minute AMRAP of:

  • Burpees

FINISHER:

  • 6 sprints on front lawn in front of weight room
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Day 17: Thursday, September 29

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You folks are working exceptionally hard!!

PREPARATION:

EMOM for 5 minutes of the following:

  • 6 Strict Press with PVC or light bar
  • 7 Push Press
  • 9 Push Jerk

STRENGTH:

  • 1 set of 8 reps of Strict Shoulder Press @ 40%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%
  • REST 2 minutes
  • using the last weight perform as many Push Press as possible

Met-Con WOD:

4 minute time limit:

  • 100 single skips (25 Double Unders)
  • 25 Sit Ups
  • 15 Goblet Squats
  • 5 Turkish Get Ups (Right Hand)
  • in remaining time perfom as many KB Swings as possible

2 minute REST and then…

5 minute time limit:

  • 15 Goblet Squats
  • 100 Single Skips (25 Double Unders)
  • 5 Turkish get Ups (Left Hand)
  • 25 Sit Ups
  • in remaining time perform as many KB Swings as possible

2 minute REST and then…

6 minute time limit:

  • 5 Turkish Get Ups (alternate)
  • 15 Goblet Squats
  • 25 Sit Ups
  • 100 Single Skips (25 Double Unders)
  • in remaining time perform as many KB Swings as possible

FINISHER:

  • 50 Band Pull-Aparts
  • run to Boat Launch and back

Day 16:Wednesday, September 28

PREPARATION:

  • 20 Prisoner Squats
  • PVC up and under relay

STRENGTH:

  • 1 set of 8 reps of Squats @ 40%
  • 1 set of 6 reps @ 60%
  •  3 sets of 5 reps @ 75%, 80% and 85%

Met-Con WOD:

5 rounds for time:

  • 10 Double Unders
  • 9 Hand Release Push Ups
  • 8 V-Ups
  • 7 KB Snatch (right then left)
  • 6 Front Rack Lunges @ 95/55
  • 5 Slam Balls
  • 4 Seated KB Press (sit down; feet straight out; KB in each hand; press)
  • 3 Weighted Pull Ups
  • 2 Goblet Squats (heavier than you have ever tried)
  • 1 Burpee Box Jump

Day 15: Tuesday, September 27

PREPARATION:

  • 1 lap of the halls
  • Skipping Arm Circle Forwards and then Backwards
  • Clean and Jerk practice

STRENGTH:

  • 1 sets of 8 reps of Cleans @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85% 

Met-Con WOD:

  • 20 Air Squats
  • 12 Clean and Jerks 95/55
  • 12 Knees to elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 9 Clean and Jerks 95/55
  • 9 Knees to elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 6 Clean and Jerks 95/55
  • 6 Knees to Elbows/Knees up
  • lap of halls or 100m row, ski or Airdyne
  • 3 Clean and Jerks 95/55
  • 3 Knees to Elbows/Knees up
  •  3 sets of stairs
  • 20 Air Squats

Day 14: Monday, September 26

Throwback to 2 years ago when Cayla Anderson pulled 285# 

PREPARATION:

  • Piggyback your partner one lap (switch half way through)
  • 10 Push Ups
  • 20 Arm Circles Fwd/20 Arm Circles Bwd

STRENGTH:

Today we will begin our Wendler 5/3/1 program for Strength!!

Based on 90% of your 1 rep Max from last Monday

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Met-Con WOD:

With a partner complete the following for time (only one partner working at a time):

  • 100 steps of Lunge
  • 90 KB/DB Push Press
  • 80 Air Squats
  • 70 KB Swings
  • 60 Sit Ups
  • 50 Push Ups
  • 400m Run together (one lap outside of school)
  • 30 Pull Ups
  • 20 Burpees
  • 10 Handstand Push Ups/Wall Walks

Day 13: Friday, September 23

Testing Items:

  • Complete a 1 rep Deadlift max
  • Complete whatever tests you have not completed
  • We will do the Clean and Jerk next week as part of our programming (it will not be tested until we have spent a month or so working through the progressions)

Finish the one you did not get done yesterday…

  • complete ONLY ONE of the following:

“1/2 Cindy” 

AMRAP in 10 minutes of:

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

OR

“CrossFit Baseline”:

Complete the following in this order only as fast as possible:

  • 500m Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Press
  • 10 Pull Ups

Day 12: Thursday, September 22

Marla shows very solid form establishing her Back Squat 1 rep Max

TESTING ITEMS:

  • establish a 1 rep Max Strict Shoulder Press
  • establish a 1 rep Push Press

and then:

  • complete ONLY ONE of the following:

“1/2 Cindy” 

AMRAP in 10 minutes of:

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

OR

“CrossFit Baseline”:

Complete the following in this order only as fast as possible:

  • 500m (guys)/400m (girls) Row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

Day 12: Wednesday, September 21

CPHS Grad, Katie Mellor, displays some solid Overhead Squat form

  • Just a shout-out to everyone for working so hard to this point in the program:)

PREPARATION:

  • run the Canoe Club Loop

TESTING ITEMS:

  • WEIGHTLIFTING:  establish a 1 rep Max Front or Back Squat (or both)
  • BODYWEIGHT: perform as many Burpees as you can in one minute
  • METABOLIC CONDITIONING: finish one of the Ski Erg, Row or Airdyne tests that you did not finish

Met-Con WOD:

3 rounds of the following:

You have 2 minutes to complete the following:

  • 6 Russian Twist with KB
  • 9 Goblet Squats
  • 12 Deadlifts 115/65
  • in the time remaining perform Air Squats
  • rest while your partner goes

Day 11: Tuesday, September 20

TESTING ITEMS:

  • WEIGHT TEST : establish a 1 rep Max Clean 
  • BODYWEIGHT TEST#:perform as many full range Push Ups as you can in a row 
  • METABOLIC CONDITIONING TEST: perform either the 3 minute Row, 2 min Airdyne Challenge, or the 2 min Ski Erg Challenge

Met-Con WOD:

10-1 Thrusters and KB Swings

Keep Thrusters and KB light – weights will be provided

  • 10 Thrusters
  • Rest 30 seconds
  • 9 Thrusters 
  • Rest 
  • and so forth down to 1 Thruster
  • Rest 1 minute
  • 10 KB Swings
  • Rest 30 seconds
  • 9 KB Swings
  • Rest 30 seconds
  • and so forth down to 1 KB Swing

Day 10: Monday, September 19

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This week we will be assessing our current fitness levels

  • Although it is called, “TESTING WEEK”, the real idea is to get a snapshot of your fitness levels
  • It is critical to stress that the STRENGTH Tests are done to establish a baseline for programming; although we do 1 rep Maxes, they are not done at the expense of proper form (we can easily determine your approximate 1 rep Max using 3-rep efforts)
  • Also note that when you perform Bodyweight or Met-Con assessment items, all reps must be done with full range of motion
  • REMEMBER: this is being done to determine where we are now, and to provide us with a Benchmark from which we can progress

TESTING:

STRENGTH TEST#1:

  • take 20 minutes to establish a 1 rep Max Bench Press

BODYWEIGHT TEST #1 and #2:

  • perform as many full range Sit Ups Ups as you can in 1 minute
  • after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute

Met-Con WOD:

  • Perform the following at a reasonable pace
  • You  do 15 DL; your partner does 15 DL; and so forth
  • Suggested weight 95/55
    3 Rounds for time:
    15 Deadlifts
    12 Hang Power Cleans
    9 Front Squats
    6 Push Press