Monthly Archives: November 2016

Day 56: Wednesday, November 30

Effective workstations

*NOTE: due to the Snow Day on Tuesday, we will do our Squats on Thursday with our Strict Press*

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

STRENGTH:

  • 1 set of 8 reps of Cleans @ 50% 
  • 1 set of 6 reps @ 65%
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

Met-Con WOD:

It is time to complete a few CrossFit Benchmark workouts. We did this one in the Testing Week – time to re-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

REST 5 minutes

Spend 15 minutes establishing a heavy Clean and Jerk

Day 54: Monday, November 28

T-shirts, tank tops and racer-t’s are in on Monday; hoodies are in at end of week

PREPARATION:

2 rounds of:

  • 15 Air Squats
  • 10 Shoulder Touch  Push Ups

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 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:

  • 2 sets of 8 reps of Pendlay Rows

Met-Con WOD:

PART A>

Use  15 minutes to establish a heavy Complex of:

  • 1 Hang Power Clean + 2 Front Squats + 3 Push Press

REST 3 minutes

PART B>

21-18-15-12-9-6-3 of:

  • KB Swings
  • Sit Ups

Day 53: Thursday, November 24

Action Jackson on his second training session of three for the day

PREPARATION:

  • 10 Shoulder dislocates
  • 10 Rear Delt Flyes
  • 10 Front Raises

STRENGTH:

Double duty as we have a PD DAY on Friday:)

  • 1 set of 8 reps of Strict Shoulder Press @ 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%

 

  • 1 set of 8 reps of Deadlifts @ 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:

This workout is done in teams of two with only one person working at a time:

  • 4 minutes to complete 50 Thrusters @ 65/45
  • use the balance of the time to complete Clean and Jerks @ same weight

REST 2 minutes

  • 4 minutes to complete 70 Goblet Squats
  • use the balance of the time to continue adding to Clean and Jerk total

REST 2 minutes

  • 4 minutes to complete 90 Push Ups
  • use the balance of the time to continue adding to the Clean and Jerk total

REST 2 minutes

  • 4 minutes to complete 110 Sit Ups
  • use the balance of the time to complete your total number of Clean and Jerks

Day 53: Wednesday, November 23

PREPARATION:

  • 10 PVC V-Ups
  • 10 Double KB Squats
  • 10 steps of Duck Walk

STRENGTH:

  • 1 set of 8 reps of Squats @ 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:

 This workout is completed in TEAMS of TWO (based on a workout from CrossFit Connection)

 One person working at a time

 All 15 REPS of each movement must be completed by ONE PERSON (one person must do ALL 15 Wall Ball, one person must do ALL 15 Shoulder to Overhead, etc.)

As Many Rounds as Possible in 25 MINUTES

  • 15 Wall Ball 
  • 15 KB Swings 
  • 15 Sit Ups
  • 15 Shoulder to Overhead 75/45 lbs 
  • 15 Ring Rows (or Bar Rows)
  • 15 Deadlifts 75/45 lbs 
  • 15 Jump Squats 

At the 5 MINUTE MARK – 1 lap of the halls together

At the 10 MINUTE MARK – 10 Synchronized BURPEES

At the 15 MINUTE MARK – 1 lap of the halls together

At the 20 MINUTE MARK – 10 Syncrhonized Lunges

At the 25 MINUTE MARK – race your partner to the top floor in Main Stairwell

Day 52: Tuesday, Novembrrrr 22

Did you see what I did there?! Novem-brrr!!!

 

Josh Kennedy, Dicfit pioneer member, was a key man in providing wireles equipment for this weekend’s CrossFit Invitational in Oshawa

PREPARATION:

  • 10 Push Ups
  • 15 Sit Ups
  • 20 Air Squats

STRENGTH:

Because we missed Monday due to the Snow Day action, we are doubling up on the Strength

Using 90% of your new Max from last week…

  • 1 set of 8 reps of Bench Press @ 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% 

then:

  • 1 set of 5 reps of Cleans @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Met-Con WOD:

5 Min AMRAP of:

  • 5 Hang Power Cleans 95/55
  • 10 Air Squats
  • 15 Situps

REST 2 Minutes

5 Min AMRAP of:

  • 5 Power Cleans 95/55
  • 10 Pushups
  • 15 Bar Overs 

REST 2 Minutes

5 Min AMRAP of: 

  • 5 Squat Cleans 95/55
  • 10 Russian Twists (unweighted)
  • 15 Double Unders/30 Singles

Day 50: Friday, November 18

These will be coming in soon – price to be determined soon

PREPARATION:

  • 10 Jumping Lunges
  • 10 Med Ball Sit Ups with partner
  • 10 Good Mornings
  • 5 Glute Bridge Holds

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50%
  • 1 set of 6 reps @ 60%
  • take 30 minutes to establish a current 1 rep Max Deadlift
  • AGAIN: no rounded backs; steady movement on the bar; no dropping from the top

Met-Con WOD:

3 rounds of the following:

Complete as may reps as possible in 4 minutes of:

  • 10 DB Snatch 
  • 8 Push Ups

REST 1 minute between rounds

 

Day 49: Thursday, November 17

Why is the weight room considered so special and sacred?

Because it will never has, and never will, reward anyone for being lazy

#penandpaperstrengthapp

PREPARATION:

  • 12 reps of DBell Push Press
  • 12 reps of Bottoms Ups KB Press
  • 12 Hollow Rocks

STRENGTH:

  • 1 set of 8 reps of Strict Shoulder Press @ 50%
  • 1 set of 6 reps @ 60%
  • take 20 minutes to establish a 1 rep Max Strict Press
  • take 15 minutes to establish a 1 rep max Push Press

Met-Con WOD:

This workout is based on a model from our man at the Garage Athlete. You may choose to change movements, but use a similar template. Pick something heavy for Part A and something you like (or suck at) for Part B

  • 0:00-2:00 >  2 reps of Push Press@ 75% + 2 reps of Hollow Rocks
  • 2:00-4:00 > 2 reps of Push Press @ 75% + 4 reps of Hollow Rocks
  • 4:00-6:00 > 2 reps of Push Press @ 75% + 6 reps of Hollow Rocks
  • 6:00-8:00 > 2 reps of Push Press @ 75% + 8 reps of Hollow Rocks
  • and so forth until you cannot complete reps in the alotted time

Day 48: Wednesday, November 16

“Life…. fueled by Hustle & Determination.

Success is not given. It is not a product of luck. And it isn’t something that just “happens.” It is earned through hard work & perseverance. Success – in all facets of life – is fueled by hustle & determination.”

Compete Every Day

PREPARATION:

  • 4 Punching Burpees
  • 3 Broad Jump Burppes
  • 2 Kickthrough Burpee


STRENGTH:

  • 1 set of 8 reps of Squats @ 40%
  • 1 set of 6 reps @ 60%
  • spend 30 minutes establishing a current 1 rep Max Front/Back Squat

Met-Con WOD:

  • Run 3km as fast as you can
  • Route will be described in class

 

Day 47: Tuesday, November 15

Quote by Stuart McMillan, Speed Coach for Altis

PREPARATION:

2 rounds of the following with an empty barbell:

  • 10 High Hang Power Cleans
  • 8 High Hang Squat Cleans
  • 6 Front Squats
  • 4 Push Press
  • 2 Split Jerks

STRENGTH:

  • 1 set of 8 reps of Cleans @ 50%
  • 1 set of 6 reps @ 60%
  • take 20 minutes to establish a 1 rep Max Clean

Met-Con WOD:

3 minutes of WORK; 1 minute of REST

  • 15 Back Squats @ 75/45
  • 10 Burpees
  • 15 Pull Ups
  • 10 Front Squats @ 75/45
  • 15 Push Ups
  • 10 Deadlifts @ 75/45
  • 15 Sit Ups
  • 10 Box Jumps
  • 15 Push Press @ 75/45

Understand – you start at the top and work on the list until 3:00 is up; REST for 1 minute, and then get back to WORK where you left off. Continue this pattern until 5 rounds are complete.

Your score is your total number of reps

 

Day 46: Monday, November 14

Excellent job by everyone who finished the “Nutts” WOD on Friday!

PREPARATION:
5 minute EMOM of:

  • 5 V-Ups
  • 5 Push Ups
  • 10 Air Squats 

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50%
  • 1 set of 6 reps @ 60%
  • establish a new 1 rep Max 

then:

  • establish a 1 rep Max Pendlay Row 

Met-Con WOD:

“CrossFit CPHS Challenge”

This is to be done in order for time.

4 rounds of:

  • 10 KB Swings 35/20
  • 10 Sit Ups

REST 1 minute

4 rounds of:

  • 8 Deadlifts @ 135/95
  • 8 Box Jumps or Step Up/Downs

REST 1 minute

4 rounds of:

  • 6 Power Cleans @ 105/65
  • 6 Pull Ups

REST 2 minutes

4 rounds of:

  • 4 Thrusters @ 75/45
  • 4 Handstand Push Ups (or your version)

REST 2 minutes

4 rounds of:

  • 2 Power Snatches @ 55/35
  • 2 Runs up the stairs to top