Testing Items:
establish a 1 rep Max Thruster, and then…
We are doing Fran
21-15-9 of:
Thrusters 95/65 (scale is 65/45)
Pull Ups
After you recover from Fran lung, complete any tests you have not had the chance to finish
my thruster max was 85 pounds and I did both Fran and Cindy today! I beat my Fran time by almost four minuets I went from 12 minuets to 838! I also went from 13 rounds to 16 full rounds and 17 rounds of pull ups!
Testing Items:
Establish a 1 reps Max Clean and Jerk
perform Grace
Grace:
30 Clean and Jerks for time (135/95 Rx)
the scale is 105/65 (or 65% of your Max)
HOMMEEEEE STRETCH! AND TODAY WE GOT TO TWERK IT! my clean and jerk went up 20 pounds from 75 to 95! I also beat my Grace time by about twenty seconds and I used 10 more pounds! I also did the 1000m row and the skiing thing today! can’t wait for Cindy or Fran first thing tmrw, that’s gonna be rough!
TESTING ITEMS:
establish a Deadlift 1 rep Max
perform as many dips as you can in a row
complete row/ski erg/Airdyne test that you have not already completed
Met-Con WOD:
21-15-9 of the following for time:
Deadlifts @ 65% of your new Max
Pull Ups
so I didn’t get my goal lift 😦 my goal was to get at least 200 pounds by the end of the semester and I the best I could do was 195 which is still 30 pounds heavier than my first max. Im really gonna work to get that 200 though.
TESTING ITEMS:
establish a 1 rep Strict Shoulder Press Max
once you reach failure, go for a 1 rep Push Press Max
perform one of the Rower/Airdyne/Ski Erg tests not completed
Met-Con WOD:
10 minute AMRAP of:
5 Power Cleans @ 75%
10 HR Push Ups
15 Box Jumps (as always you may step down)
had another productive day today, completed a lot of the tests…
strict: 60lbs (15 pound increase)
push: 85lbs (25pound increase)
sit ups: 35 (up from 32)
pull ups: went from 0:0 to 1:10 (real:rubber band)
box jump: 30 (up from 26)
squats: 57 (up from 40)
500m row: 1:53 (down from 2:32)
IM SO EXCITED FOR DEAD LIFTS TOMORROW! My goal is at least 200# I hope I can get her done!
Testing Items:
establish a 1 rep Max Squat
perform as many Burpees in a minute as possible
we only have 40 minutes due to MOGA Madness
for back squat today I went up to 135 from 85 (50 pound increase wow!) and for front squat I went up to 115 from 95 (20 pound increase, not as high but I’m still really happy with it) I also got 27 burpees in one minuet, I never did that test the first week so I’m not sure how much I improved. Can’t wait for tomorrow!
http://www.crossfitinvictus.com/blog/why-negatives/
The CrossFit CPHS crew is putting the PR in PaRty as everyone is having Personal Bests and Records…
Maxes continue to increase, people continue to lose fat and gain muscle; people are going from no pull ups to 7 strict….
Who knows what Tuesday will bring!
TESTING ITEMS:
establish a 1 rep Clean Max
perform the Air Squat for a minute test
complete the Push Ups in a row test
perform one of the Conditioning tests: Air Dyne for a minute, Ski Erg for 2 minutes or Row 500m or 1000m
Met-Con WOD:
3 rounds for time:
1 lap of outside of school
15 Thrusters @ 65/45
SORRY I HAVENT BLOGED IN WHILE 😁 I’ve been very busy but I promise I’ll keep it up these last few days since it max week! I was away on Monday so I haven’t done my new bench max yet but I plan on staying after school one day next week to complete all the things I miss. as for yesterday we did my favourite…cleans I’m really impressed with how much I’ve improved over the semester even tho my numbers are still pretty low. But never the less my clean went from 70lbs to 100lbs THATS UP 30LBS! I’m a little disappointed because I know that I can do 105lbs because that what I got when we did the football maxes so I might try tht again sometime next week too. I also went from being able to 5 push ups (real actual push-ups not the girl ones) to being able to do 20 in a row! Can’t wait to see how much I’ve improved on everything else!
STRENGTH:
3 sets of 5 reps of Shoulder Press @ 75%, 80% and 85%
3 sets of 5 reps of Deadlift @ 75%, 80% and 85%
Met-Con WOD:
“Renegades of SQUAT”
3 rounds of the following:
1 minute FRONT SQUATS 95/65
1 minute REST
1 minute BACK SQUATS 95/65
1 minute REST
1 minute AIR SQUATS
1 minute REST
Holly sh*t today’s work out was so hard! But SO GOOD! it was really tough because of having the past two days off but I powered through and did pretty good. I used 65 and it was really light at first but felt pretty light by the end. surprisingly my last round was my best because I really pushed myself even though I was really tired. I did 23 front, 20 back and 40 air and my legs are still shaking! I also came in last period today to do some of y new maxes sine I missed the football work out. now my clean, bench and push press are all up to date and they’ve improved a lot which makes me SO HAPPY!
STRENGTH: (this is Cycle 3 Week 1 )
3 sets of 5 reps of Bench Press @ 75%, 80% and 85%
3 sets of 5 Pendlay Rows (As Heavy as Good Form Allows)
Met-Con WOD:
4 rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
40 KB Swings
3 rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
30 KB Swings
2 rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
20 KB Swings
1 round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
10 KB Swings
today’s adaption of Cindy was real tough but I alway like working hard first thing on a Monday morning! 👍 the workout was nice and quick which was good cuz I came in late! it took me 15:38 to finnish! I didn’t spend much time trying to find my pendlay row heaviest weight because I thought the workout would take me way longer than it did so I’ll try and squeeze that in tomorrow. as for the bench press, I haven’t done them in a while cuz I’ve been away the past couple Mondays but after doing them today I can tell I’ve really improved because they were super easy! a lot of my training maxes feel pretty light so I’m gonna try adding five pounds to the precepts given.
http://fubarbell.tumblr.com/post/83961727513/the-eyes-set-the-proprioception-for-the-rest-of
STRENGTH:
3 sets of 5 reps of Strict Shoulder Press @ 65%, 75% and 85%
Met-Con WOD:
As Fast As Possible:
20 KB Swings
run around outside of school
20 KB Snatches (10R/10L)
run around outside of school
20 KB Goblet Squats
run around outside of school
20 box jump-overs
FINISHER:
practice Handstand walks
L-sit for max time
max box jump for height
Hate running but loved today’s workout! I liked how quick it was and having more time to work on skills! The lab around the school was by far the hardest and took the longest, mostly because I suck at running. Out of the other four I found the snatch ones the hardest because my right arm is much stronger then my left so it took me the longest. But all and all a fairly easy work out and it only took me 8:31 to complete. After that I tried the L-sits and there was no way I could those so my goal is to be able to hold one for at least three seconds come the end of the year! (hopefully more) So I spent most of the class doing my max box jump. I got as high as 33″ and then it was time to clean up but I think I could go as high as 36″ so hopefully we’ll do some of them another day! Can’t wait to see what you have prepared for Dead Lift Friday!
STRENGTH:
3 sets of 5 reps of Cleans @ 65%, 75% and 85%
3 sets of 5 reps of Squats @ 65%, 75% and 85%
Met-Con WOD:
This is a Partner Workout:
3 rounds of the following:
one person sprints from cone to rocks and back on front lawn
the other partner holds a plank
switch
10 Power Cleans @ 115/65
the other partner holds a 45/25 plate overhead
switch
30 KB Swings
the other partner holds a Deadlift 115/65
switch
When you are finished your 3 rounds, both partners run the St. Mary’s loop with both the KB and the plate you used
Loved today’s work out! LOVED being outside! The cleans we’re obviously the hardest because they took the most effort but I found holding the plate above my head the worst! It wasn’t heavy at all but all the blood was rushing out of my arms and I just couldn’t hold them up! Everything else was pretty much no problem. Running the loop while holding the weight was surprisingly easy, again it just hurt my arms and elbows to be in one position for so long but I got ‘er done! Today also taught me that I like solo work outs way better than partner ones! Looking forward to tomorrow!
Fitness log 