Day 34: Friday, March 28

we will be performing this workout next week!
STRENGTH:

3 sets of 3 Deadlifts @ 80%, 85% and 90%
Met-Con WOD:

you have a choice of 1 of the following workouts
you will do the other workout on Monday
WOD #1:

Linda “Lite” working in groups of 3 of similar strength

10-9-8-7-6-5-4-3-2-1 of the following:

Bench Press @ 65% of your max
Deadlift @ 65% of your max
Power Clean @ 65% of your max
WOD #2:

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row
50 toes-to-bars (can be scaled
40 Wall ball shots, 20lb/14lb foot target
30 cleans, 135 lb/95lb (can be scaled)
20 muscle-ups

today we got to choose between two workouts and I chose Linda! I had to go in to lunch a little bit to Finnish though. You also told us about a workout we’re going to be doing sometime next week and it sounds awful!! but I’m excited to try it! since I did Linda today I have to do 14.4 on Monday! See you then!

Day 33: Thursday, March 27

STRENGTH:

3 sets of 3 Strict Shoulder Press @ 80%, 85% and 90%
Met-Con WOD:

BODYWEIGHT “FIGHT GONE BAD”:

1 minute at each station
no rest between stations
1 minute rest between rounds
Air Squats

Hand Release Push Ups

Strict Pull Ups

Sit to Stand

Burpees

this was an absolute BRUTAL work out! the sit to stand things wet so hard! I have enough trouble getting myself up when I can use my hands! but it was the had release push ups that really got me! Everytime Id get to the ground if just want to stay there and take a weeee nap; but don’t worry I didn’t hehe. I didn’t really get tired doing the pull ups until the last round though which made me happy because then maybe I’m getting stronger and I’ll be able to do one real pull up by the end of the semester! can’t wait to see what’s in store for tomorrow! see ya then!

Day 32: Wednesday, March 26

STRENGTH:
3 sets of 3 reps of Squats
Met-Con WOD:

15 Minute Ladder AMRAP

At 5:00 and 10:00 you must stop what you are doing and run an inner loop lap

Rx 95M/55W

1 Deadlift
1 Power Clean
1 Front Squat
2 Deadlifts
2 Power Cleans
2 Front Squats
3 Deadlifts
3 Power Cleans
3 Front Squats
and so forth until the time limit is up!
FINISHER:

Wall Walks or Handstand Push Ups or Handstand Holds
Heavy Ass Farmer’s Carry length of inner hallway and back

I chose to do back squats for the training and will continue to work on that for the rest of the semester. I surprisingly really liked the work out today! don’t get me wrong it was so hard and so tiring and my shoulders kill! but it involved easy skills and my OCD helped me out because it would bother me so much not to end on and even, full set before the laps. I finished 6 rounds in the first five minuets, two in the next and then two more in last five minuets for a total of TEN ROUNDS! GO ME! looking forward to tomorrow!
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Day 31: Tuesday, March 25

Pursuit with excellence and integrity in mind becomes incredibly important in athletics because we’re putting our bodies on the line. In the heat of competition it’s easy to take for granted that our health will always be there for us. Personally, I want the students at Bulls College Prep, my son, or anyone else, to be able to watch me perform a workout and not have to explain to them why they shouldn’t move how I move. Vince Lombardi said, “practice does not make perfect, only perfect practice makes perfect.” While I don’t subscribe to perfectionism, I do believe in striving for that standard every day in the gym. Diligent practice. From warm ups to conditioning to skill work, what we do in training will be reflected when competition time comes- and more importantly, reflected in the impact on our bodies. (Elizabeth Akinwale – mother, CrossFitter extraordinaire)

STRENGTH:

3 sets of 3 reps of Bench Press @ 80%, 85% and 90%
3 sets of 3 reps of Cleans @ 80%, 85% and 90%
Met-Con WOD:

you can do this workout in a group of 3 if you wish
AMRAP in 3 Minutes

10 Push Press/Jerk 75/35
10 KB Swings
10 Burpees
REST 2 MINUTES

AMRAP in 4 Minutes

10 Push Press/Jerk 75/35
10 KB Swings
10 Burpees
REST 2 MINUTES

AMRAP in 5 Minutes

10 Push Press/Jerk 75/35
10 KB Swings
10 Burpees

I think my bench press max is wrong because apparently I can’t add so when I was doing my reps Anika told me I was at 70lbs when I thought I was at 60lbs and it was no problem. so come the end of the semester I’m gonna stay after school and make sure my maxes are right! Today’s work out was SO TIRING! the burpees KILLED me! in the three minuets I got two full rounds and a third round of just push press. in the four minuets I managed two full rounds and then in the five minuets I worked real hard and got three full rounds! Can’t wait to see what we’re doing tomorrow!

Day 30: Monday, March 24

today we took a break from training and went in to the gym and learned some marshal arts! it was so cool! we learned how to breath more properly and some moves and tricks to improve our self defence. the break was nice but I’ll like getting back to training and working on my strength and technique!

Day 28: Thursday, March 20

STRENGTH:

3 sets of 5 reps of Strict Press @ 75%, 80% and 85%
Met-Con WOD:

4 minute AMRAP:

10 Goblet Squats
30 DUs or 30 singles
Rest 1 minute

4 minute AMRAP:

10 Push Press 75/45
10 Sit Ups
Rest 1 minute

4 minute AMRAP:

10 Thrusters 75/45
10 Jumping Lunges

FINISHER:
10 Batwings
10 Single Knee KB Press (10 R/10L)

continued training today! we did our strict press today and on my sheet it said my max was 60lbs but I did that and it was kinda easy so I think I wrote that doe by accident cuz I’m pretty sure I was on a field trip that day. So the next day I can I’m going to stay after school and find my true max for strict press. but for dosage I just did 45, 50, 55lbs and my thee reps. the work out was really tiring! I did it in order and managed 5 and 1/2 rounds of the first one, 4 and 1/2 rounds of the second one and 3 and 1/2 rounds of the last one in four minuets. so I guess each one got equally harder for me. I even had time and energy for the finisher today! I did the bat wings no problem! the KB press on the other hand, I had some trouble with it. turns out I don’t have a very strong core. I’ll have to work on that! my legs are feeling pretty sore but I’m still really looking forward to tomorrow’s dead lift test!

Day 27: Wednesday, March 19

STRENGTH:

3 sets of 5 reps of Back Squats @ 75%, 80% and 85% of your Training Max
Met-Con WOD:

10 Front squats @ 60% of Front Squat Max
10 Floor Wipers
2 sprints in the hallway
8 Front Squats
10 Hollow Rocks
do 2 sets of stairs
6 Front Squats
10 Deadbugs with KB press
2 sprints in the hallway
4 Front Squats
10 GHD Sit Ups
2 laps of the hallway
2 Front Squats
10 V-Ups
2 sprints in the hallway
FINISHER:

attempt to do a few cartwheels (I will demo)
Fun class today! We did front squats, Ali and I worked together again because it was easy for me to do my 15reps first because her starting set (75%) was my finishing set (85%). I finished the whole workout I just had to do my last two sprints at the beginning of msip and I even did a couple of cartwheels for the first time in like five years! Looking forward to finding out what training were starting tomorrow!

Day 25: Monday, March 17

STRENGTH:

we are starting our Wendler 5/3/1 program today!
take 90% of your Bench Press Max and record it as your “Training Max”
all of your percentages will be based on that number
so…

3 sets of 5 Bench Press @ 75%, 80% and 85% of your Training Max
3 sets of 8 Pendlay Rows (heavier each set)
Met-Con WOD:

Partner Workout: only one person working at a time:

50 Med Ball Cleans
50 Jumping Pull Ups
50 KB Swings
50 Lunge Steps
50 Toes to Bar or Knees Up
50 Push Press 65/45
50 Barbell Rows 65/45
50 Wall Ball
50 Burpees
50 Double Unders (no singles)

We started training today! every monday for the rest if the year we’re going to be doing bench press. my bench press max is a light 55lbs since my max was only 60lbs. I’m really hoping if I work and train hard this will improve ALOT come the end of the year! The workout today was with partners, I worked with Ali. We didn’t have a a lot of time left and weren’t able to complete the workout because we worked in a group of four for the training. I think I’m going to try and work more by myself during training so I have more time to Finnish the work outs. Looking forward to cleans tomorrow!

Day 24: Thursday, March 6

FINAL TESTING DAY!

Cindy:
5 pull ups
10 push ups
15 air squats
as many rounds in 20 minuets

Today was our last day of testing and we did Cindy! But let me tell you I owned that bitch! I managed a solid 13 rounds which is not bad. I don’t know how I’m gonna improve on that come the end of the semester but my goal is at least 15. Cindy was hard but I did enjoy pushing myself and forcing myself to never stop and just keep going. That being said if I ever meet someone named Cindy, we cat be friends.

Day 22: Wednesday, March 5 2014

Testing:
“Grace” 30 Clean and Jerks 105/65.

Met-Con WOD:
EMOM for as long as possible:

8 deadlifts (135/95)
8 box jumps
8 pushups

Today’s work out was rough on the shoulders but I got her done in a solid 3:48! I only used 55lbs though because my clean max was 65lbs. I also did the 2min bike test and burned 8 calories and only went 50m :/ it was really hard. In the time I had left I was able
to compete three rounds of the additional work out. Looking forward to our last day of maxs tomorrow! And Cindy! 😳