Category Archives: Uncategorized

Day 70: Tuesday, May 22

 

finn

PREPARATION:

  • 2 sets of 10 reps of One Arm DB Bench Press
  • 2 sets of 10 reps of One Arm DB Row

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Bench Press @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90%

perform the same number of reps per set of  Pendlay Rows (heavier than last cycle)

Met-Con WOD:

PART A> With a partner; only one partner working at a time:

  • 50 Wall Balls
  • 1 rep each, alternating,  of the  “Bear Complex” @ 105/65
  • 40 KB Swings
  • 2 reps each, alternating, of the “Bear Complex” @ 95/55
  • 30 Pull Ups
  • 3 reps each, alternating, of the “Bear Complex” @ 75/45
  • 20 Box Jumps
  • 4 reps each, alternating, of the “Bear Complex” @ 65/35

PART B> in a group of 3

  • 45 Calorie Row, 45 Power Snatches @ 65/35, 45 Thrusters @ 65/35
  • 30 Calorie Row, 30 Power Snatches @ 75/45, 30 Thrusters @ 75/45
  • 15 Calorie Row, 15 Power Snatches @ 85/55, 15 Thrusters @ 85/55
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Day 69: Friday, May 18

123

PREPARATION:

  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Strict 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%

repeat for Deadlifts

Met-Con WOD:

Against a two-minute running clock, complete 4 rounds of:

  • 3 Hang Cleans @ 105/55 or 65% of your Clean Max
  • 6 Shoulder to Overhead @ ^
  • 9 Front Squats @ ^
  • Max Reps of Burpees (Round 1); Sit Ups (Round 2); KB Swings (round 3); Pull Ups (Round 4)

REST while your partner goes

If you finish early…

Complete 10 reps of the following in any order:
  • Standing Bicep Barbell Curls 
  • Tricep Kickbacks
  • SKi Erg for calories
  • GHD Sit Ups
  • Sandbag Zercher Squats
  • Cable Rows on Incline Bench
  • DB Rear Laterals
  • Front Raises with plates
  • Overhead Barbell Shrugs
  • Row for Calories
  • TRX strap Push Ups
  • Earthquake Bar Bench Press with hanging KBs
  • Airdyne Bike for Calories

Day 68: Thursday, May 17

 

Come out and support our crew!

jess

Day 67: Wednesday, May 16

 

eilena

Eilena and Sergio REPresentin’

PREPARATION:

  • 25 Jumping Jacks
  • 10 Jumping Lunges
  • 10 Squat Therapy Wall Slides:

http://www.crossfitinvictus.com/competitors/blog/try-squat-therapy-improve-position-focus/

STRENGTH:

Using 90% of your new Max:

  • 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: “Snake Bite”

15-12-9 reps, for time,  of:

  • Power Snatch @75/55
  • Overhead Squats @75/55 
  • Pull Ups

REST 3:00

2 Rounds of:

  • 10 Dual KB/DB Front Squats @ 35/20
  • 14 HR Push Ups

2 Rounds of:

  • 10 Russian Twists with 25/15 plate
  • 14 Russian Swings @ 53/35

Day 66: Tuesday, May 15

ab

Cole puts his core to the test

PREPARATION:

  • Run 1 lap
  • 10 Pause Goblet Squats
  • 5 Hang Power Clean + 5 Hang Clean + 5 Clean with bar
  • 5 Clean and Jerk with bar

STRENGTH:

Using 90% of your new Max:

  • 1 set 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%

and then:

Complete 20 reps, for time,  of:

  • 75% of your Clean and Jerk Max 

Met-Con WOD:

PART A>

Complete the following for time:

  • 25 Back Squats @ Bodyweight (or scale to 60% of your current Max)
  • Run the St. Mary’s Loop (800m)
  • 25 Deadlifts @ Bodyweight (same weight as above)

REST 5:00

PART B> 

Complete the following:

  • 15 Wall Balls
  • 1 Sled Push from cone to cone (one way)
  • 15 Curb Jumps
  • 1 Sled Push
  • 15 Push Ups
  • 1 Sled Push 
  • 15 Sit Ups
  • 1 Sled Push

Day 65: Monday, May 14

aa

Let’s get after it this week:) We are starting a new cycle of Wendler again!!

PREPARATION:

3 rounds of:

  • 10 Push Ups
  • 8 Sit Ups
  • 6 Pistols

STRENGTH:

Using 90% of your new Max:

  • 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%

perform the same number of reps per set of  Pendlay Rows (heavier than last cycle)

Met-Con WOD:

  • 18 Deadlift @ 95/65
  • 15 Hang Power Clean @ 95/65
  • 12 Power Jerk @ 95/65

Rest 2:00

  • 15 Deadlift 
  • 12 Hang Power 
  • 9 Power Jerk 

Rest 2:00

  • 12 Deadlift
  • 9 Hang Power Clean 
  • 6 Power Jerk 

Complete “Tabata Sit Ups” 

  • 8 rounds of 20 seconds on, 10 seconds off

Day 64: Friday, May 11

Image may contain: 1 person, smiling, standing, outdoor and text

I had the pleasure of catching up with former student, Kristy Wood-Giles,  as she walked into Carleton Place on the Trans-Canada Trail. This remarkable woman is walking across Ontario to educate all of us on the issues surrounding the prevention and treatment of Lyme Disease.

PREPARATION:

  • 10 Good Mornings
  • 10 Inchworms
  • 10 Rubber Band Pull with partner

STRENGTH:

Deadlift as follows:

  • 10 reps @ 40%
  • 9 reps @ 50%
  • 8 reps @ 55%
  • 7 reps @ 60%
  • 6 reps @ 65%
  • 5 reps @ 70%
  • 4 reps @ 75 %
  • 3 reps @ 80%
  • 2 reps @ 85%
  • 1 rep @ 90%

REST as needed

Met-Con WOD:

Complete the following for time:

  • 8 Deadlifts @ 185/115
  • 12 Calorie Row/Bike/Ski
  • 8 Power Cleans @ 135/75
  • 12 Toes to Bar
  • 8 Push Press @ 115/65 
  • 12 Box Jumps 
  • 8 Thrusters @ 95/55 
  • 12 Pull Ups
  • 8 Goblet Squats 
  • 12 KB Swings 
  • 8 Power Snatch @ 75/45
  • 12 Burpees

 

 

Day 63: Thursday, May 10

Image may contain: 1 person, sky and outdoor

PREPARATION:

  • 10 High Pulls with bar
  • 10 reps of (Hang Power Clean + Power Clean)

STRENGTH:

E2MO2M, for 20 minutes (10 sets):

  • Hang Power Clean + Power Clean
  • start with 50% and build according to form and feel

Met-Con WOD:

EMOM for 15:00, complete the following:

Minute 1: 0:40 Max KB Snatch (0:20 each arm)
Minute 2: 0:40 Max Goblet Squats 
Minute 3: 0:40 Max Barbell Rows 
Minute 4: 0:40 Max SDHP 
Minute 5: 0:40 of Single Unders (recovery)

Day 62: Wednesday, May 9

milli

PREPARATION:

  • 10-8-6 Goblet Squats (10 first round; 8 next round; 6 next round)
  • 8-6-4 Pull Ups
  • 6-4-2 Hang Power Cleans with light weight

STRENGTH:

Back Squat as follows:

  • 8 reps @ 40%
  • 6 reps @ 50%
  • 3 reps @ 60%, 70%, 75% and 80%
  • 4 reps @ 60%, 70%, 75% and 80%

REST 2:00 between sets

Met-Con WOD:

PART A> “Clean Slate”
5 Rounds of:

  • 9 Power Cleans @ 115/75 (or scaled to 65% of your Clean Max)
  • 15 Push Ups
  • 21 Wall Balls (outside)
  • 200m Run (run to the Baseball Shed and back)

REST 5 minutes

PART B> “Midline”

Two sets of:

  • 8 reps of Anterior Loading Box Step-Ups 
    (hug a heavy sandbag, D-Ball or med ball)
    Rest as needed
  • 8 reps of Glute Ham Raises
    Rest 10 seconds
  • 30 second Supine GHD Straight Body Hold 
    Rest as needed

Day 60: Monday, May 7

newf

PREPARATION:

  • Run 1 lap
  • 10 reps of each of the following:

Hollow Rocks
Air Squats
Walking Lunges
Push Ups
Sit Ups
Squat Thrusts

STRENGTH:

Bench Press as follows:

  • 10 reps @ 40%
  • 9 reps @ 50%
  • 8 reps @ 55%
  • 7 reps @ 60%
  • 6 reps @ 65%
  • 5 reps @ 70%
  • 4 reps @ 75 %
  • 3 reps @ 80%
  • 2 reps @ 85%
  • 1 rep @ 90%

then, superset the following:

  • 5-8-10-12 reps of Barbell Rows
  • 5-8-10-12 reps of DB Pullovers

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