Day 11: Thursday, September 19

Image preview

Lilly with perfect position!

PREPARATION:

  • 10 Rubber Band Overhead Extensions (band under feet)
  • 10 Seated DB/KB Dual Presses
  • 10 Windmills 

TESTING ITEMS:

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

and then:

  • complete the Baseline if you did not get it done yesterday

and then:

  • max Burpees in 1:00
  • complete one of the Rowing/Air Assault/Ski Erg pieces not done

Met-Con WOD:

2 rounds of:

  • 10 Deadlifts @
  • 9 Hand-Release Push Ups
  • 8 Knees Up)
  • 7 DB Swings 
  • 6 Box Jumps
  • 5 DB Thrusters 
  • 4 DB Rows each arm (8 total)
  • 3 Stair Runs
  • 2 Turkish Get Ups

Wednesday, July 31 Gym Open @ 6:00am

Image may contain: 19 people, people smiling, text

Throwback to last year: Monday night, July 30th

PREPARATION:

  • Row/Ski/Bike 500m/1000m
  • Couch Stretch for 60 seconds
  • Banded Lat Stretch for 60 seocnds
  • Banded Scarecrow Stretch for 60 seconds or as necessary

3 sets of the following barbell complex:

  • 3 reps of Hang Muscle Clean 
  • 3 reps of Muscle Clean from mid-shin
  • 3 reps of Front Squat
  • 3 reps of Tall Cleans

STRENGTH:

E2MO2M, for 16:00 (8 sets) of:

  • Hang Squat Clean + Squat Clean
  • start @ 60% and build accordingly

then:

  • 4 more single Squat Cleans

REST accordingly

Met-Con WOD:

Alternating with a partner:

For the first 4 rounds each:

  • 14/12 Calories on Rower/Bike/Ski
  • 7 DB Push Press (7L/7R)

For the next 4 rounds each:

  • 12/10 Calories on Rower/Bike/Ski
  • 6 DB Rows (6L/6R)

For the last 4 rounds:

  • 10/8 Calories on Rower/Bike/Ski
  • 5 Devil’s Press with 1 DB

if this becomes time-sensitive (or too much), reduce rounds to 3 and 2, respectively on last 2 sets

Day 79: Friday, June 7

Preparation:

  • 20 Push Ups + 15 Sit Ups + 10 Mountain Climbers + 5 Burpees

Strength:

Deadlifts as follows:

  • 8 reps @ 60%
  • 6 reps @ 70%
  • 5 reps @ 75%
  • 3 reps @ 80%
  • 3 reps @ 85%
  • 3 reps @ 90%

Met-Con WOD:

Part A> Partner Action

3 rounds of:

  • 4 Squat Cleans @ 105/65
  • 8 Burpee Box Jumps
  • 12 KB Swings

then – run around the outside of the school

3 rounds of:

  • 4 Deadlifts @ 135/95
  • 8 D-Ball over Shoulder
  • 10 DB Lunges

then – run around the outside of the school again

Tuesday, May 9 5:30pm

Housekeeping:

  • AED is in front hall
  • washroom out the door
  • injury report:)
  • if you feel faint or light-headed at any time – let me know
  • this is supposed to be fun
  • work at your level and pace
  • get a drink or fresh air whenever you need

What is CrossFit?

https://journal.crossfit.com/article/cfj-video-contest-2nd-runner-up-david-mcmullan-crossfit-is-triumph

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general, and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency—not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

CrossFit is an evidence-based fitness program. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data. The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet as our primary means to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.

We define fitness as increased work capacity across broad time and modal domains. Capacity is the ability to do real work, which is measurable using the basic terms of physics (mass, distance, and time). Life is unpredictable (much more so than sport) so real world fitness must be broad and not specialized, both in terms of duration and type of effort (time and modal domains).

The magic is in the movements. All of CrossFit’s workouts are based on functional movements. These are the core movements of life, found everywhere, and built naturally into our DNA. They move the largest loads the longest distances so they are ideal for maximizing the amount of work done in the shortest time (intensity).

By employing a constantly varied approach to training, these functional movements at maximum intensity (relative to the physical and psychological tolerances of the participant), lead to dramatic gains in fitness. Intensity is essential for results and is measurable as work/time. The more work you do in less time, the more intense the effort.

In implementation, CrossFit is, quite simply, the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

PREPARATION:

  • game of Tic-Tac-Toe

5 minute EMOM of:

  • 10 Jumping Jacks
  • 5 Plank Push Ups
  • 5 Hollow Rocks

SKILLS:

  • Rowing
  • Air Squat
  • Sit Ups
  • Push Ups
  • Barbell Pull Ups
  • Box Step Up-Downs
  • Russian Twists
  • Farmer’s Carry/Waiter’s Walk
  • KB Swings

Met-Con WOD:

“CrossFit Baseline”:

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

  • 250m Row
  • 20 Air Squats
  • 15 Sit Ups
  • 10 Push Ups
  • 5 Barbell Pull Ups

REST 5 minutes

PARTNER UP: you do 10, your partner does 10; you do 8, your partner does 8; and so forth

10-8-6-4-2 of the following:

  • Push Press
  • Goblet Squats
  • Box Step-Downs
  • Med Ball Sit Ups

3 minute REST

  • one lap of halls of Farmer’s Carry
  • one smaller loop of Waiter’s Walk

3 minute REST

10-8-6-4-2 of the following:

  • Russian Twists
  • Lunge Steps
  • Wall Ball
  • KB Swings

 

Monday, June 1 Gym Open @ 5:20pm

PREPARATION:

  • to be posted

STRENGTH:

  • to be posted (Squats)

Met-Con WOD:

Lumberjack Lite

  • to be posted

Monday, May 25 Gym Open @ 5:20pm

PREPARATION:

5 minute EMOM of:

  • 10 Air squats
  • 8 Push Sit Ups
  • 6 Sit Ups

STRENGTH:

Tonight we are going to a modified version of the CrossFit Hero workout, “DT”.

Partner 1 will do 12 DL, and then Partner 2 will do 12 DL; and so forth.

The emphasis will be on rock-solid form as opposed to speed at the expense of quality movement.

5 rounds of the following:

  • 12 Deadlift @ 135/75 (or 60% of your Clean Max)
  • 9 Hang Power Cleans
  • 6 Push Jerks

FINISHER:

  • 100 Double Unders (work on them)
  • get upside down  (5 HSPU or Wall Walks)
  • Zercher sandbag relay with a few partners in Great Hallway

Monday, March 23 Gym Open @ 5:20pm

  • Don’t forget about the CrossFit CPHS clothing orders
  • Check out this awesome video that Haley Ford made of our early morning training session...

PREPARATION:

5 minute EMOM of:

  • 5 Push Ups
  • 7 Sit Ups
  • 9 Air Squats

STRENGTH:

Hang Squat Cleans: start with 65% of Clean Max; add weight as needed

  • 4 reps EMOM for 3 minutes
  • 3 reps EMOM for 3 minutes
  • 2 reps EMOM for 3 minutes
  • 1 rep EMOM for 3 minutes

Met-Con WOD:

Option 1: CrossFit Open 15.4 (Scaled)

8 Minute AMRAP of:

  • 10 Push Press 95/45
  • 10 Cleans 115/65

Option 2:

3 cycles of the ffollowing:

4 minute AMRAP of:

  • 20 Jumping Pull Ups
  • 15 Deadlifts @ 135/75
  • 10 KB Swings
  • 5 Burpees

2 minute REST between each cycle

Monday, March 23 Gym Open @ 5:20pm

PREPARATION:

5 minute EMOM of:

  • 5 Push Ups
  • 7 Sit Ups
  • 9 Air Squats

STRENGTH:

Hang Squat Cleans:

  • 4 reps EMOM for 3 minutes
  • 3 reps EMOM for 3 minutes
  • 2 reps EMOM for 3 minutes
  • 1 rep EMOM for 3 minutes

Met-Con WOD:

Option 1: CrossFit Open 15.4 (Scaled)

8 Minute AMRAP of:

  • 10 Push Press 95/45
  • 10 Cleans 115/65

Option 2:

3 cycles of the ffollowing:

4 minute AMRAP of:

  • 20 Jumping Pull Ups
  • 15 Deadlifts @ 135/75
  • 10 KB Swings
  • 5 Burpees

 

 

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September 23: Head to www.crossfitcphs1.wordpress.com for latest updates