Monday, November 28th, 2016

 

Warm up / preparation:

• Run/skip 2-3 minutes
• A-skip + c-skip X 10 of each
• 10 lunge steps with plate/rage ball/body bar overhead
• Leg swings and shoulder stretches on a locker
• Triplet: 3 burpee jacks – 5 triceps push ups – 10 sumo air squats

 

Strength component: Hang cleans

• warm up set of 10, work on form and on trusting your catch
• 4 x 4 @ 80-90% 3RM
• Use video to look at / evaluate / improve your form.

 

WOD:

Part 1: 21 – 15 -9

thrusters

pull ups (band assist for scale)

 

Part 2: 21 – 15 – 9

KB swings

decline push ups

 

Part 3: 21 – 15 – 9

DB bench press reps

OH squat reps

 

Reflection:

• The workout went well today and I think the hang cleans were okay. I found the overhead squats a little tough but we managed.

Thursday, November 24th, 2016

Warm up / Preparation:

• Walk – Jog – Stride 4 laps of the quad
• 2 sets of stairs
• ~20m of shuffle jacks in each direction
• 10 Frankenstein steps
• 5 OH squat reps with a body bar or empty bar
• stretch, bands, rollers, etc as necessary

 

Strength Component: Deadlifts

• Warm up set: 10 reps at light weight
• 4 x 4 @ ~80% 3RM with PROPER FORM. If your form goes south, your set ends.  Be careful and watch each other closely, help each other out.
• After each set: 6 lunge steps with a plate or Rage Ball overhead.

 

WOD:

Stations today!!

 

Station 1: (Wo)Man makers with dumbells

 

Station 2: Bench press (total team reps… choose a weight and go!)

 

Station 3: Toes to Bar… total team reps

 

Station 4: Battle ropes (weight room)

 

Station 5: Skipping (halls)

 

Station 6: rest / water

 

Timed sessions at each circuit.  Timing will depend on how much class time remains after deadlifts.

 

Reflection:

• I thought the workout today was really unique and fun. It was a bit tiring after the deadlifts but I thought it went pretty well. We started with the skipping and we got a lot done. The dumbbell complex was really difficult and I didn’t get many reps in but I found it a really good workout. I was in a group with Kaleb so I obviously couldn’t do as many reps as him for the bench press but I did try. Finally, trying the battle ropes was really cool but I sucked at it.

Tuesday, November 22nd, 2016

Warm up / Preparation:

• Run and skip 2-3 minutes combined
• squat walk and A-sk
• ip combined 25m
• C-skip ~10m then leg swings then C-skip 10 more metres
• 5 good mornings
• 10m each direction of high-step grapevine
• stretch, bands, rollers, etc

 

Strength Component: Back squat

• warm up sets: 10 back squats + 10 front squats
• 4 x 4 @ ~90% 3RM or as heavy as you can with PROPER FORM. Less than 90 degrees 2 reps in a row means your set is over and your next set is lighter.  Spotters: be strict.  Use video if necessary.

 

WOD:

Complete all of the following, preferably in order…

• 20 Perfect Push Ups
• 20 KB or barbell SDHP
• 20 Slam Balls
• 20 Bulgarian Split Squats with DBs or KBs
• 20 DB bench press reps
• 20 Band pull apart reps OR alternate shoulder openers on functional trainer
• 20 preacher curls
• 20 triceps dips
• 20 pistol squats
• 10 Ab Wheel Rollouts
• 10 pull ups
• 10 Hip Extensions (Steve Nash drill with med ball)
• 5 Handstand Push Ups (scale to pike/decline OR hand stand hold 20 seconds)
• 5 sets of stairs

 

Reflection:

• I had fun with the back squats today. However, after the workout yesterday I was still really sore for this workout today. I ran out of time for the entire workout so I finished with the preacher curls. It was my first time doing the preacher curls and I thought they looked pretty easy so I put a bit too much weight on. Turns out they’re a LOT harder than they look.

Thursday, November 17th, 2016

Warm up:

• Run 200-400m
• Lunge step with a Rage ball over head x 10
• hip openers and closers
• shoulder ROM + Frankenstein walk
• 5 x good mornings
• bands, stretch, roll

 

WOD:

Get into groups of 3 or 4.  Complete 3 rounds of the following, with a 1-2 min break between rounds:

• 10 thrusters (95/55)
• 10 tire flips
• 10 rock hops
• 5 burpee bar hops
• 5 clap push ups (or your version of a tough push up)

 

Group finisher:

• Tire roll abs with your group. Explanation will be provided.

 

Reflection:

• I found the workout with the tire really cool. My first try flipping the tire with Shannon was a little scary but by the end I was able to do it all myself. The think I struggled with the most was actually the thrusters. Because we were using it for the bar hops as well we had ten pounds on either side which was a little tough for me to do the thrusters with. Overall the workout was really fun however the group finisher was a little confusing.

Wednesday, November 16th, 2016

Warm up / Preparation:

• Run and skip until you get your HR over 100 for more than 30 sec
• Active hips: opener/closer walks and hops + A and C skips + squat walk
• Shoulders: active ROM, partner stretches, etc
• Grapevine in 2 directions and/or an acceleration
• stretch, bands, rollers, etc

 

Crossfit Filthy Fifty:

• Box jumps
• Jumping pull ups
• Kettle bell swings
• Walking lunges
• Knees to elbows
• Push press
• Back extensions
• Wall balls
• Burpees
• Double unders

 

Reflection:

• The workout today was crazy painful but in some way fun. By the end of the workout it was extremely difficult but we made it through. I struggled with most of the parts of the workout especially all of it.

Friday, November 11th, 2016

Warm up / Preparation:

• run or skip until your HR is 100+
• active hips: high-step grapevine in 2 directions, leg swings x 10 each direction, squat hop x 5
• active shoulders: band-resisted OH extensions, partner shoulder stretch, 5 x body bar push jerk
• 5 TGU with no resistance – 5 tuck jumps – 5 offset push ups
• Stretch, bands, rollers as necessary

 

Strength Component: Bench press

• Warm up set of 10 reps. Hold at the bottom for a 2-count
• 3 x 8 @ ~60% 3RM (add a bit for your last set)
• After each set: 4 x single-arm DB row each arm + 4 offset push ups

 

WOD: “Nutts” with a partner

Today’s WOD named for Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group.  He was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

Work together to complete this demanding WOD.

• 10 Handstand push-ups (scale to decline)
• 15 deadlifts (165 / 225 maxes)
• 25 Box jumps
• 50 Pull-ups (scale to bands, no jumping)
• 100 Wallball shots
• 200 Double-unders
• Run 400 meters with a 45lb plate (or push Corrine in a wheelbarrow)

 

Reflection:

• The workout today was very difficult however with Hunters help on the handstand push ups we powered through. The deadlifts went by pretty fast as well as the box jumps however the pull ups were tough especially after the handstand push ups. The wall balls were especially awful just because I hate wall balls. Overall the workout was pretty good.

Thursday, November 10th, 2016

Warm up:

• Run and skip combo for ~3 min
• Hips: antero-posterior mobility after heavy cleans yesterday: squat walk, leg swings, Frankenstein walk
• shoulders: locker stretch, wall walk (standing), bands
• skill: wall walk into handstand (demo provided) x 3, handstand hold 10 seconds (or less if that’s what you can do)
• stretch, bands, rollers as necessary

 

Strength component: back squat

• warm up set: 10 reps, 2 second hold at the bottom, make sure your form is solid! 3rd spotter check hip depth.
• 3 x 8 @ 50-60% 3RM. We are working legs today but not too heavy so make sure your form does not degenerate as the sets pile up.
• After each set: 6-step acceleration outside + 3 wall balls

 

WOD:

Today we are going to do an AMRAP.  This does not mean complete one round and then call it a day.  Spend 12 minutes (what’s 12 minutes?  most people spend more than that staring at their phone each day) on your strength and fitness!!

**Make sure you have a spotter for the push press!

AMRAP 12

• 10 push press (95 / 55 maxes)
• 8 KB swings (try to use the same KB throughout)
• 4 box jumps

 

Finisher:

• 50 crunches – plank one song (or a part of one song…) – 50 crunches

 

Reflection:

• I really enjoy doing back squats but holding it at the bottom was still a little bit difficult. Doing the AMRAP was pretty cool cause it actually gave me time to do all the workouts.

Wednesday, November 9th, 2016

Warm up:

• Run 400m outside. It is chilly.  So what?
• Skip 1-2 min and work on double unders if you have not mastered that skill yet.
• Opener and closer walk x 10m each then 3 squat tuck jumps
• Grapevine in 2 directions then leg swings in 2 directions
• Shoulder stretches with partner then rack position wrist stretches.
• Stretch, bands, rollers etc as necessary

 

Strength component: Hang cleans

Today’s clean ladder will involve increasing weight and decreasing reps in each set

Warm up set to work on form.  You should not struggle with this.

• 3 sets: 8 @ ~60% 3RM – 6 @ ~70-75% 3RM – 4 @ ~80-90% 3RM
• After each set: 6 rage ball push ups and 5 decline push ups

 

WOD: Three for the Road

Complete 3 rounds of the following:

• 10 pull ups
• 10 ground to overhead with a Rage ball (be sure to bring the ball back to your chin level before you drop it… pick it up from the floor, not on the bounce)
• 10 renegade rows
• 10 single-leg Bulgarian squats (or pistols if you have them)
• 10 jumping jacks (hold a weight of your choice in each hand)
• 10 wall balls (go outside or into the gym)

 

Finish with:

• 10 hollow rocks – 10 BOSU jacknives – 10 leg flares – 10 ab complex

 

Reflection:

• I can’t wait for it to snow so that we can stop running outside. I’m starting to actually enjoy doing hang cleans now that I’m actually able to add weight on. I really hate doing the wall balls but they are getting easier now that I know to go into a full squat after catching the ball. The rest of the workout was fairly easy apart from the single leg squats which I found difficult.

Tuesday, November 8th, 2016

Warm up:

• Run 600m. 400 of these MUST be outside.
• Mobility: hip hing against wall/locker x 5
• squat walk x 5m
• C-skip x 10 then opener and closer walk x 10m each
• Partner shoulder stretches (use a wall or locker as an alternative)
• Triplet: 3 burpees – 5 goblet squats – 7 decline push ups
• Stretch, bands, rollers as necessary

 

Strength component: Strict press

• warm up set at a relatively easy weight x 8 reps
• 3 x 8 @ ~60-65% 3RM
• After each set: 4 pull ups + 4 push ups + 4 goblet squats

 

WOD:

Complete 3 rounds of the following:

• 10 KB SDHP
• 10 Turkish get up (5 each hand)
• 5 pull ups
• 5 burpees
• 10 AbMat sit ups
• 10 Pendlay rows (demo provided)

 

Finisher:

• 50 crunches – 10 hollow rocks (do these twice)

 

Reflection:

• The strict presses went alright today but they did hurt (like usual). The workout had quite a few parts we had never really done much of which was fun. It was cool to try new things and they all went well. The only thing I struggled with was the Turkish get ups, which I found VERY difficult. Overall I think the workout today went well.

Friday, November 4th, 2016

Warm up:

• Run and skip until your HR is north of 100 for at least 60 seconds.
• Hip mobility: slow squats + squat walk and hop then some leg swings
• Good mornings: x5 then slow strict press ROM with same bar
• Shoulders: twisted cross both sides + frankenstein walks + locker or partner stretches
• Clean ROM and drills
• Stretch, bands, rollers, etc

 

Strength component: Hang cleans

• Warm up set of 10 reps with full squat
• 3 x 6 as heavy as you can do WITH PROPER FORM for all 6 reps
• After each set: 5 wall balls and 10 push ups

 

Workout:

Today, work on one skill you really like or are good at, and one skill you dislike or need to work on.  Time: approx 10min

 

ROMWOD:

We will end this week with a ROMWOD session, lasting about 20 min.  There are scaled versions of the poses for everyone, so nobody should feel as though they can’t participate.

 

Reflection:

• I had a lot of fun with the workout today. We didn’t really do much of a work out and instead used to the time to work on my hang clean skills. I feel like after the time spent today I really got the form of hang cleans. I always love doing ROMWOD at the end of the week because I find it really helpful stretching.