Warm up / Preparation:

• Run 400m
• Skip 1 minute, vary your speed
• 10 x A-skip – 10 x C-skip – 10 x opener and closer march
• 5 x lunge step – 5 x push ups – 5 x lunge steps – 10 x jumping jacks
• 10 grapevine in each direction – 10 Frankenstein steps
• 5 BW squats as low as possible with the following count: 8 down – 4 up (so in other words… SLOW!!)
• Any other stretching, bands, rollers you need.  Rumble roller spike ball in Coach’s office… ask if you want to try… for pretty specific muscle locations.

Strength Component: Back squats

• warm up set of 10
• 3 sets of 10 reps @ 55-65% of your 5×5 / 5×3 results (you should not have issues with ANY reps until the last half of the last set!)
• After each set: 3 ball slams + 3 max vertical jump

Workout:

AMRAP 10:

Set your timer/watch for 10 min.  Do not stop the clock for rest or water breaks but keep working as you are able.  Complete as many rounds of the following in 10 minutes:

• 7 thrusters (115/75 max)
• 7 ball slams
• Farmers carry to west doors and back (RH carry out LH carry back OR scale to carry rage ball in rebounding position elbows out ABSOLUTELY NO OH CARRY).

Core strength:

• 20 sit ups – 10 Russian twists – 1 minute plank

Notes:

After the testing phase, I was quite sore. In order to be less sore I must stretch, move my muscles, go for runs, etc. I felt good about my results but hope to improve on them in the future.

Over the long weekend, I didn’t have much planned apart from Thanksgiving diner. Im glad I didn’t have much going on because it was a good time to rest and prepare for the upcoming week.

I will be going to the gym after school most days in order to beat my personal scores from testing. I am going to put lots of hard work in and improve those scores.

Warm up / Preparation:

• Run a bit (400ish)
• Skip a bit (1-2 min)
• Shoulder ROM: partners, Full ROM toe touches, twisted cross, thread the needle, wall stretch, etc
• Hip ROM: leg swings, grapevine, squat hops/walk steps
• A skip and C skip
• Stretch, bands, rollers, etc

6-course Thanksgiving Meal WOD

• Breaking out an old favourite before the long weekend.  Have fun, try to work with someone you haven’t worked with before.
• Each group/team member completes ALL reps.  The reps are not to be split among the entire group/team BUT you can trade off (ex: 3 x 10 hang cleans, taking turns with the same bar)
• Get a partner (or two or three).
• Go through the “meal” in order, making your choices as you go.

Jump Course
Choose One:
100 Double Unders
300 Single Unders

Squat Course
Choose One:
30 Hang clean
30 Thrusters (modify to push press if necessary)

Pulling Course
Choose One:
30 Modified Pull Ups
15 Strict Pull Ups
25 Inverse Leibert Rows (with exercise ball for challenge)

Full Body Power Course
Choose One:
50 Wall Balls
75 Kettlebell Swings

Tire You Out Course
Choose One:
1000m Row
800m Run

Dessert/Whine Course
Choose One:
50 Burpees
50 Burpees

Ticket to the long weekend:

• 50 reps (combined) of any ab exercises of your choice.

Notes:

So far I’ve loved the course and can’t wait to experience the remainder of it. So far I have excelled in most of the lower body exercises and done worse on the upper body exercises.

In the coming months I am looking forward to trying to beat my current records that I’ve set. I think it’ll be very fun and challenging at the same time. I’m also very excited for the end of the semester where I will know how I’ve progressed this semester.

Over the weekend I can stretch to help my body recover, and also I can run or bike to help my body recover.

Warm up / Preparation:

• Run 200m
• Spend 200m on active warm up:
• A-skip and C-skip
• Lunge steps with OH stretch
• Grapevine in 2 directions
• Squat hop + opener/closer steps
• 3 burpees – 5 ball slams – 10 jumping jacks
• Any stretching, bands, rollers etc you need

Testing tasks:

• 5×5 / 5×3 deadlifts
• 60 seconds burpees
• 60 seconds triceps dips

Warm up / Preparation:

• Run 400m
• Spend 200m on active warm up activities including:
• A-skip and C-skip x 10 each
• Grapevine x 10m each direction
• Shuffle jacks x 5 each direction
• Squat hop x 5 + squat walk x 10 steps
• 5 inchworm push ups
• Run 200m
• Back inside for any stretching, bands, rollers, etc

**Anyone looking to test body weight or Met-Con that we have already done as a class must first clear this with Coach Monkman.  Everyone else is expected to follow the workout below:

Strength component and workout combined:

Start with: 10 light thrusters

Then:

Complete 5 rounds of:

• body bar strict press
• run to the west doors and back
• 5 body weight squats

Then:  10 more light thrusters

As a class:

• Every 30 seconds for 10 minutes complete 5 push ups (scale: 3 push ups).  Modify your push up fulcrum as necessary.

Finish with core strength:

• 20 sit ups – 20 jacknives – 1 min plank

Warm up / Preparation:

• Run 2 minutes at an easy pace
• Skip 1-2 minutes and vary your intensity.  Try reversing the direction of the rope for a few reps.
• 5 shuffle jacks each direction
• 10 Frankenstein steps
• A-skip / C-skip
• 5 good mornings + 5 pendlay rows + 5 HR push ups
• Any stretches, bands, rollers, etc you may need

Testing Tasks:

• 5×5 / 5×3 bench press
• 60 seconds T2B or variation
• 60 seconds squats
• Other tests you have not completed… please ask before proceeding.

Warm up / Preparation:

• run 400m at a pace where you can carry on a conversation with a classmate
• A-skip and C-skip x 10
• squat hop x 5
• opener/closer walk x 10 each
• 3 burpees – 5 push ups – 10 jumping jacks
• Any stretches, bands, rollers, etc you would like to use..

Testing Tasks:

• 5×5 / 5×3 hang clean
• 60 seconds wall ball
• any test you have missed (ask Coach before proceeding

Notes:

Today we did hang clean testing. I was very good at this as I was able to clean 115lbs five times, and 125lbs twice. I the future I would like to try to hit 135lbs five times. I think it would be a lot easier for me if I were to do three reps instead of five.

By the end of the year I would like to make sure to get underneath the bar as quickly as possible. That will help me be able to lift very heavy weights. Towards the end of the year I would like to be the best in the class at hang cleans.

Warm up / preparation:

• Run 400m at an easy pace… you should be able to talk with a classmate the whole way
• 6 A-skip – 6 lunge step – 6 C-skip
• 5 inchworm push ups
• 10 squats – 10 jumping jacks – 10 high knees
• 5 good mornings followed by shoulder ROM then 5 more good mornings
• Any stretches, rollers, bands, etc…

Strength Component: Thrusters

• We will work on this skill today: safety/spotter responsibilities, form, etc
• Set of 7 to demonstrate form (empty bar or body bar)
• 2 sets of 10 reps at light resistance with 5 pull ups after each set
• Run 400m

ROMWOD!!

Notes:

This week was a lot of max testing. I liked this week because testing your max pushes you to your limit. Also, I found out I could do things that I didn’t know I could do, such as doing 39 unbroken pushups. Max testing leaves you sore for the next day.

For future testing, I will make sure I am pushing myself to the limit, and always trying my hardest. I always want to try and be the best in the class.

Warm up / Preparation:

• Run 200m
• Spend at least 200m on active warm up.  Some things to include:
• A-skip x 10
• C-skip x 10
• squat walk x 10
• squat hop x 5-10
• high knees / butt kicks x 10 each
• Frankenstein march x 10
• leg swings (when you are done)
• Any other active ROM you need, stretches for your shoulders if you are sore from yesterday (ask if you need some recommended stretches or ROM)

Testing Tasks:

• 5×5 / 5×3 back squats
• Max unbroken push ups
• 500m row for time
• Floating tasks: Crossfit Baseline and any of the benchmark workouts from the testing sheet but you likely won’t have extra time today.

Notes:

I like this quote. I can relate to this because I am very hard on myself as well. When it comes to sports, I am always trying to be the best. That is how I will try to set new PB’s in my strength class.

Warm up / Preparation:

• Run 400m of track or run for 2 min around the first floor
• skip 1-2 min and include some double unders or attempts
• 5 shuffle jacks each direction: be sure to use full shoulder ROM
• A and C skip + grapevines + lunge walk and squat walk
• Triplet: 5 burpees – 10 push ups – 15 jumping jacks
• Stretch, bands, rollers, etc

Testing tasks:

• 5×5 / 5×3 strict press (approach and rules explained/reviewed)
• 60 seconds max sit ups (no AbMat)
• 60 seconds pull ups (does not need to be unbroken)
• CrossFit Baseline if you have not completed it yet
• A CrossFit workout if you have time / energy, but ASK FIRST PLEASE.  We will do sub-max versions of these also, so please consult Coach before proceeding.

Notes:

Testing went well. I reached a maximum of 85lbs x 5 for strict press, 40 sit-ups and 20 pull-ups. I think in the future I will be able to hit 100lbs for strict press, 45 sit-ups, and 25 pull-ups.

The everyday workouts will help me reach the next level of my fitness. I will also be trying to get in the gym after school whenever possible. I think repetitions of these exercises will help most.

Warm up / Preparation:

• Run 2 min + skip 2 min + one set of stairs
• 10 shuffle jacks each direction
• 10 Frankenstein steps
• Opener/closer walk x 10 each
• Shoulder ROM and partner stretches
• Any other stretches, bands, rollers, etc

Strength Component: Deadlift

• Warm up set of 10 reps
•  3 sets of 7 reps.  You should choose resistances that allow you to complete ALL reps until your last set, where you should be able to complete AT LEAST 5.
• After each set: 10 double unders or 25 single skips + 6 wall balls (in gym if it’s raining)

Workout:

• 7 rows (renegade / hardcore erg / functional trainer… but don’t stand around waiting for the erg)
• 7 push press (manageable weight, you should be able to all seven reps in each set: concentrate on form)
• 7 KB swings (to parallel)
• 7 lunge steps with a bar OH

Core Strength:

• 25 jacknives – 30 second side plank each side

Notes:

I found today to be a light day. Today was a light day because testing starts tomorrow. I’m excited for testing because it will let me see where I rank compared to my classmates.

(No requirements today.)