Warm up / Preparation:

• Run 400m
• A-skip x 10 + lunge step x 10 + squat hop x 10
• 30 seconds skipping as fast as you can
• 3 inchworm push ups – 5 squats – 10 jumping jacks
• leg swings + any other stretches or ROM you need

Strength Component: Bench press

• Warm up set of 10 reps at a manageable resistance.  Work on form.
• 3 x 7 @ a resistance where you can complete all 7 reps 3 times.  You should not require assistance until the last rep or 2 of the 3rd set
• After each set: 5 single arm DB rows each arm + 3 pull ups

Workout: Complete 2 rounds of

• 6 hang cleans
• run 200m
• 10 push ups
• 10 KB swings
• 5 box jumps / rock jumps
• 5 burpees
• easy jog 100m

Core Strength:

• 25 sit ups – 1 min plank – 25 sit ups

Notes:

I like having lifting and running within the workouts. I like it because it adds lots of variety to the workouts. Plus, running is great cardio. Running really gets your heart rate up, so it’s good to have low tempo exercises in the workouts as well. I find it’s easy to keep your focus on the lift.

Mondays are a lot tougher than any other day because the weekend is my time to relax, therefore meaning I haven’t done much in a few days. Also, the energy in the room is a tired feel.

Warm up / Preparation:

• Combine 3 sets of stairs (not consecutive) with at least 2 min skipping.
• 5 shuffle jacks each direction
• 10 lunge steps with a body bar OH
• Leg swings in 2 planes with both legs
• 10 Frankenstein steps
• Any stretches, bands, rollers, etc

Strength Component: Deadlifts

• Warm up set of 8-10 reps at a manageable resistance
• 3 sets of 10 reps.  You may increase resistance each set but do NOT struggle with any reps.  Form deterioration MUST result in stopping the set to reduce the resistance.
• After each set: 5 DB strict press + 5 Pendlay row + 3 burpees

ROMWOD!!

• Rules for ROMWOD: try ALL the stretches.
• No phones (all phones at the front of the room)
• Consider all the modifications the narrator suggests and choose the right version for you.

Notes:

I like the ROMWOD because it really helps with your flexibility. I also like it because its a calm period of time so it gets you relaxed. I like that it makes you feel good when you are done.

ROMWOD really helps your flexibility, which I like. It’ll help my range of motion which will help me lift more weight.

Notes: 

TERRY FOX RUN, NO CLASS.

Warm up / Preparation:

• Run 1-2 min at a moderate pace
• Skip 1-2 min
• Mobility: hip openers/closers + A-skips + squat hops
• Shoulder mobility: partner stretches, ROM with partner and walls
• Stretch and determine what band (pull ups) and what damper level (row) you are going to use.

• The clock starts on your first pull on the rower and stops after you complete your 10th pull up.  All components MUST be completed in order.
• Be sure to record your time when you have completed the baseline!
• When you are done, please DO NOT leave… stay and cheer on your classmates, drink water, etc.
• Any questions along the way, please ask!

Notes:

My baseline test was pretty good, but I know I can do better. My time was 4:09. I think my rowing was a little slow and my pull-ups could have been faster. Next time, I hope to finish my rowing in 1:40 or less and do all my pull-ups in a row.

Warm up / Preparation:

• Run 600m (one and a half laps of the track)
• Spend 200m on active mobility.  You can choose some of your movements but you MUST include 10 Frankenstein steps and 5 inchworm push ups (these do not need to be consecutive).
• Triplet: 3 burpees – 5 wall balls – 10 push ups
• 10 x grapevine steps each direction
• leg swings x 5-10 each plane
• Stretch, rollers, bands, etc

Strength Component: strict press

• warm up set of 8-10 reps at a reasonable resistance… work on form!
• 3 sets of 10 reps.  Increase your resistance each set if your form allows it.
• After each set: 5 triceps dips + 5 empty bar (or body bar) Pendlay rows

Workout:

Complete 3 rounds of the following AND between each round, attempt 3 pistol (single leg) squats each leg.  Demo provided as necessary:

• 10 lunge steps (challenge: plate OH)
• 8 HR push ups
• 6 KB swings
• 4 burpees

Core Strength (partners):

• One partner planks while other partner completes 10 med ball slams.  Do this twice.

Notes:

Absent.

Warm up / Preparation:

• Run 400m at your own pace.  Be sure to run with at least one classmate
• 10 x A-skip, C-skip, lunge step, shuffle jacks
• Complete the following triplet: 5 squats – 5 push ups – 5 burpees
• 5 squat walk steps each leg + 5 squat hops
• Inside weight room for: 3 good mornings + 5 pendlay row
• Any stretching, bands, rollers, etc you need

Strength Component: Back squat

• Warm up set of 8-10 reps at an easily manageable resistance
• 3 sets of 10 reps: each set can be slightly heavier than the previous set, but do NOT go to a resistance where you cannot complete 10 reps with proper form.  If you need help just ask
• After each set: 5 box drops with explosive vertical jump (demo provided)

Workout:

Complete the following, AMRAP in 15 minutes:

• 5 pull ups
• 8 KB swings
• 13 squats
• 18 sit ups

Core strength:  1 min plank – 30 Russian twists – 1 min plank

Notes: 

I got 5 and a half rounds in for the workout. It was a very crossfit-y workout so I was pretty good at it. It didn’t surprise me that I got 5+ rounds in. That is 3 minutes per rounds which isn’t even that fast.

I like the quote today because it is interesting. It makes you think about your personal goals and if you are actually working towards them or if you are just stalling. Personally, I don’t think I have any excuses.

The only way to make a weakness less of a weakness is to keep working on it. If you don’t work on it you won’t get any better at it. It’s as simple as that.

Warm up / Preparation:

• Run 200m
• Spend the next 200m completing the following:
• A-skip
• C-skip
• inchworm push ups (minimum 5)
• opener/closer walk
• shuffle jacks
• lunge steps
• backward lunge step

Today’s workout: Team Challenge #1

Teams of 4.  Each team MUST have at least one male, at least one female, and ideally one rookie and one vet.  If you lose count of what rep you are on, the next number is 1.

Each TEAM is responsible for completion of a TOTAL of the following (complete in any order but I recommend leaving the majority of the ab work until the end):

**Strategize with your team for a minute or two re: how are you going to get this done?

• 500 sit ups.  No AbMat.  Feet can be anchored.
• 400 double unders (or 1600 single skips)
• 300 BW squats
• 250 push ups, at least 100 must be close-grip (triceps) version
• 200 lunge steps with Rage ball overhead
• 100 mountain climbers (with lunge step each leg)
• 50 burpees
• Rage ball rugby relay: each team must rugby toss a rage ball 200m (in lane 7 or 8 of the track).  If the ball hits the ground before 200m, start over.
• Ab challenge: 100 jacknives on a BOSU.  If feet or hands touch the ground, start at 1 again.  Exception: when switching team members on the BOSU

Notes:

The first team challenge was good. It was tough having so many reps. Skipping was easy and squats was easy. Pushups and situps were hard.

Working in a team helps out a lot because there is a lot of encouragement and help with your training. It also helps because in the team challenges, you can split up the reps within your group, which makes things a lot easier.

Warm up / Preparation:

• Run 400m
• 6 lunge step – 6 A-skip – 6 push ups – 6 C-skip – 6 shuffle jacks (3 each direction)
• Opener/closer walk x 10 each
• leg swings in 2 planes each leg (demo provided)
• 5 pull ups, any variety.  If you need a band, demo will be provided.
• any rollers or stretching you need

Skill: Hang cleans

• Drills, positioning, safety, spotter responsibilities, bails.  We will practice all of these.
• Demonstrate 5 x hang clean form
• Work with empty bar or body bar until you are confident enough to scale up
• No official workout today… practice hang cleans, work on pull up skill or anything else we have covered this week…
• Toes to Bar demo
• Bring any questions you may have…

Core strength

• 25 sit ups – 1:00 plank – 25 sit ups – 10 Russian twists

Notes:

I found hang cleans to be the perfect exercise for me. It requires leg strength aswell as core strength. Also, you need to be quick to get under the bar. I think the most difficult part is being quick enough to get underneath the bar.

The hang clean is an all around exercise; meaning it is good for a lot of muscle groups. By  improving you hang cleans, you could also be improving lots of different exercises at the same time.

Warm up / Preparation:

• Run and skip (3 minutes combine)
• 10 A-skip + 10 C-skip
• 10 shuffle jacks (5 each direction)
• 10 backward lunge steps
• 10 frankenstein steps
• 2 x 20m acceleration (walk back rest)
• Shoulder ROM
• Stretch, rollers, etcLift / Strength Component: Deadlift:
  • Back angle, hip position, hand position, drills, light bar work, safety
  • Proficiency: demonstrate a set of 10 for coach/group members

  Then:

  • 3 x 10 at a manageable weight (135 max for guys; 100 max for girls)
  • After each set: one set of stairs + 10 med ball slams (demo provided)

  Workout:

  • 10 DB push press
  • 10 seated row (functional trainer)
  • 10 lunge steps with rage ball OH
  • 10 Pendlay row (demo provided)
  • 10 double unders or 30 single skips

  Core strength:

  • As a group: 10 plate 8s + 30 second plank + 10 jacknives

Notes:

My resting HR is 68. My HRR is 137. My target HR zone is 68-117.

Deadlift is very familiar to me. Although, it was weird changing my positioning to the under over grip. All in all, deadlift was fun and easy for me.

I still can’t do double unders consistently but other than that no comments on today.

Warm up / Preparation:

• Run one lap of the track or 2 minutes inside if it’s raining
• Skip 1-2 minutes, practice double unders (ask for a review of this skill if necessary)
• Complete the following: 3 burpees – 6 push ups – 9 squats
• Frankenstein march (demo provided)
• Shoulder ROM and stretches
• “Flower” squatsSkill / Lift: Push press vs. Strict press
  • Form and difference between the two ROMs
  • Safety and spotter position and responsibilities
  • Try both lifts: 5 strict press followed by 5 push press without racking the bar (if possible).

  Workout:

  Complete 500m row at any point during the workout.

  Complete 10 – 5 – 3 of the following:

  • push press
  • lawnmowers
  • Hand-release push ups
  • renegade row (demo provided)
  • triceps dips
  • weighted lunge walk (each leg)
  • double unders
  • sit ups

  Core strength:

  • 25 sit ups – 30 second plank – 10 Flare (T) push ups (demo provided as necessary)

Notes: 

The push press is easier than the strict press because you get momentum to help you when you are doing push press. I find strict press uses more pure strength while push press involves more technique. I like strict press more.

Rowing is very good for a workout because it requires lots of stamina. It really gets your heart rate up and its great to keep you going. It was great because the workout didn’t have much cardio, which is where the rowing comes in. I think I do quite well at rowing because I have good stamina.

Overall, today was a good day where I reviewed a skill the I haven’t done in a while (push press). The workout was fun.