Warm up / Preparation

• Run 400m
• 5 shuffle jacks in each direction (demo provided if necessary)
• 3 spiderman steps with hip lift each leg (demo provided)
• 10 A-skip
• 3 inchworm push ups
• 5 opener/closer walk steps each leg
• 5 slow wall arm slides (W-Y-I)
• 5 burpees

Strength component / skill overview: Bench press

• Skill intro
• Safety review, spotter responsibilities, range of motion, progression, breathing.
• Demonstrate proficiency.  Check with Coach for max resistances today.
• 3 sets of 10 reps
• Concept intro/review: complimentary resistance training and working agonist/antagonist muscle groups / ROM.
• After each bench press set: 8 single arm DB rows each arm

2O1/3O1/4O1 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 (to parallel)
• 4 burpees

Core strength:

We will complete this AS A GROUP at the end of class.  Rationale / theory: why do we complete core work AFTER strength work?

Notes:

My easiest way to check HR is to count how many beats I get in 15 seconds, and then times that number by 4.

My favourite warmup exercise is the openers and closers. I like them because I find they are very helpful for almost any workout exercise.

We do core after the workout because if we are tired during the workout it won’t be as effective. Therefore, we do the workout fresh and core later.

Warm up / Preparation:

• Run 400m
• Skipping: intro to double under skill + practice
• Squat hop x 5 then squat hop x 10 steps
• A-skip and C-skip x 3 each leg each exercise.
• 3 x good mornings
• 8 Frankenstein steps (4 each leg)
• **If you need a review on any of the previous exercises, ASK A CLASSMATE FIRST then you can come ask Coach if you’re still stuck…
• Triplet: 5 push ups – 10 squats – 15 sit ups (you can have your feet anchored if you want)
• Any additional stretching or ROM you need

PAI 3O/4O Strength component and skill work: Back Squat

• Skill intro
• Safety review, spotter responsibilities
• Demonstrate proficiency: set of 8 reps (check with Coach for max resistances today please)
• 3 sets of 10 reps at a manageable weight (you should NOT struggle with any reps in any set)
• After each set: 6 lunge step reps holding a rage ball

PAI 2O1 Strength Component and skill work: back squat 

• skill intro: we will work with resistance bars up to EMPTY OLYMPIC bar but will not go beyond that resistance today
• Safety procedures and review, spotter responsibilities
• Demonstrate proficiency: 6 consecutive reps then spot a classmate then 6 more consecutive reps

3O1/4O1 workout:

Complete 2 rounds of the following:

• 8 rage ball squats
• 8 vertical jumps holding DBs
• 10 jumping jacks
• 10 single skips
• 12 push ups
• 12 feet-anchored sit ups

201 Workout:

Complete 2 rounds of the following:

• 8 body bar/empty bar squats
• 8 vertical jumps holding a rage ball or med ball
• 10 jumping jacks
• 10 single skips
• 12 push ups
• 12 feet-anchored sit ups

Core strength (everyone):

• 5 good mornings – 15 jacknives – 1 minute plank

Warm up / Preparation:

• Run the back stretch of the track.  At the north end, perform the following:
• 10 x A-skip
• 10 steps hip closer walk (fwd) then 10 steps hip opener walk (bkwd) –> demonstrated by Coach
• 8 Frankenstein steps –> demonstrated by Coach
• 5 inchworm push ups
• twisted cross (demonstration by Coach) 15-20 seconds each side.

Assessment #3: Internal Shoulder ROM:

• Thumb to T7?
• Both thumbs to same level
• scapula fairly stable, does not “open” too much

Assessment 4: Forward ankle flexion (dorsiflexion)  [3 of 4 to pass]

• Thigh remains parallel with floor
• Sole of foot makes contact from toe to heel throughout ROM
• Neutral spine position throughout ROM
• Athlete’s knee touches wall at (minimum) 5cm toe distance from wall (ideal = 8-10cm+)

Assessment 5: Wall Arm Slide [3 of 4 to pass and #1 MUST be one of the 3)

• Maintain lower back/hand contact in initial position
• Contact with 4 points (head, hands, elbows, scapula) until elbow = top of ears
• Maintain all contact points throughout movement (head, hands, elbows, scapula, pressure on partner’s hand at high L, low T spine)
• Chin parallel to ground

Workout: Friday Circuit #1

Get into groups of 4 or 5.  We will head outside to the bus loop.

Timed workout: 20 minutes, circuit style.  Each exercise is a “station”  You may start wherever you want.  You must visit each station before repeating a station.

**Before visiting each station, you MUST take a playing card.  The number on the card dictates number of reps.  The suit dictates what you do before the station.

Clubs: 1 lap of bus loop

Diamonds: 1 lap of bus loop + 5 rock jumps

Hearts: 2 laps of bus loop

Spades: 1 lap of bus loop + 20 jumping jacks

Stations:

• squats
• push ups
• sit ups (feet may be anchored)
• lunge steps
• triceps dips (on rocks)
• burpees
• plank to push ups position (demo provided)
• leg flares
• jumping wall touches
• jacknives

Core strength:

• 30 second plank – 5 deadbugs (demo provided) – 30 second wall plank (for a challenge – demo provided)

Notes:

I passed all of the assessments today. I was surprised that my internal shoulder ROM was so advanced.

This week I was very happy that I passed all of the assessments. A setback that I had was that I sprained my wrist. I will continue to try and heal as quickly as possible.

Warm up / Preparation:

To be led by Coach outside if weather permits

• Run 400m (one lap of the track outside)
• Skill: prisoner squat.  Key points: head up, chest forward, triceps parallel to the ground, DO NOT pull your neck into forward flexion!
• Progression: prisoner squat walk + prisoner squat hop x 5-10 each
• Skill: A-skip and C-skip.  Key points: toe up, full 90 degree flexion, use your arms, “quiet” torso, co-ordination
• Progression: 5 reps each leg of each skill
• Skill: good mornings.  Key points: hand position, hip hinge, back angle (neutral spine), full ROM
• Progression: 5 reps unweighted
• Skill review: inchworm push ups.  Complete 5 consecutive (unbroken) reps

Assessment #1: Breathing 

• With a partner, complete Coach Beard’s breathing assessment.  Note any abnormalities or inabilities.
• To pass: athlete must be able to alter breathing pattern to focus on diaphragm work

Assessment #2: Squat position

To pass, must complete 4 of 5:

• Shin and torso at similar angle
• 90 degrees or lower
• Hip crease inferior to top of thighs
• Neutral spine
• Centre of pressure on foot (how do we measure this? hint… shoes?)

Workout (all three crews!)

Part 1: (4-6 minutes)

Coach Dan John’s “Get Back Up” progression.  This sounds easy but isn’t…

Part 2: (8-10 mins)

Metabolic conditioning challenges

a) Burpee hundos: run 100m out – complete as many burpees as possible in 30 seconds – run 100m back – complete same number of burpees

b) Rage ball relay: in teams of 4 or 5 relay a rage ball rugby-style around the track.  Checkpoints at each 100m interval.

Core strength: 

• 30 second plank middle – right – left

Notes:

Today, I passed both assessments.

The hardest assessment was the breathing one. I found it to be the hardest because it was  difficult trying to change your breathing so that your body would move differently.

The breathing assessment was the most interesting part of today. This is because I didn’t know that different parts of your body could moves while breathing rather than just your stomach.

Warm up / Preparation:

**today if  you do not warm up properly you cannot engage in some of the training stations.  Take the proper amount of time and effort to get warmed up.

• run 2 minutes + skip 1 minute
• A-skip and C-skip x 10 each
• lunge step x 10
• leg swings x 10 each side in 2 planes
• triplet: 3 good mornings – 5 pendlay rows – 10 push jerks
• any ROM, stretching, bands, rollers, etc you need

Workout: Circuits Day 1

(day 2 will be Wednesday)

5-7 minutes per station, even numbers in groups.

**Please treat the temporary equipment with respect and follow safety guidelines closely, as with bars and our usual equipment.

Station #1: Ring Thing

• Demo and safety provided
• As you are able, try the following in your group (in order of difficulty):
• Dip
• Pull up
• Muscle up
• Iron Cross

Station 2: Bar work

Every group member performs the following:

• 5 consecutive power cleans
• 5 consecutive push jerks
• 5 consecutive OH squats
• 5 split squats each leg

Station 3: Functional Trainer

Everyone in the group rotates through the following:

• seated row
• pull ups
• low-to-high lateral pulls (we have done these recently!)
• rest

Station 4: Dumbells

Each group member completes the following:

• 10 thrusters
• 10 split squats
• 10 lateral lunges (5 each side)
• 10 cleans

Station 5: TRX station

Each group member goes through the progression of exercises from easiest to most difficult in the video below:

Station 6: Core Strength

Group members complete the following together:

• 20 seconds hollow rocks
• 20 sit ups
• 10 jacknives
• 5 ab complex
• 1 minute plank

Notes:

The TRX is very good for upper body exercises. I like it and I would love to work with it in the future.

The Ring Thing was okay. It hurt my ribs but it really worked arms and abs well. I would also love to use this in the future.

Warm up / Preparation:

• Run or row 2 minutes… no skipping today… all warm ups to be done in weight room or west hallway (especially pds 4 and 5)
• 3 inchworm push ups
• A-skip and C-skip x 10 each
• leg swings x 10 each both legs
• shuffle jacks x 5 each direction
• Frankenstein steps x 5 each side
• posterior deltoid activation / face pulls with bands x 5-10 reps
• Any additional stretches, bands, rollers as necessary

Strength Component: Bench press

• warm up set of 10 at manageable resistance
• 3 x 6 @ ~80% 3RM
• After each set: 5 single arm DB rows (lawnmowers) each arm

Workout:

Complete 18 – 12 – 6 of the following:

• med ball slams (do NOT slam the rage balls)
• single arm DB thrusters (full front squat + single arm press, alternate arms)
• KB swings

15 seconds hollow rocks (in the middle of each round)

• push ups
• squats
• rage ball push press

Core strength:

• 60 second plank – 20 AbMat sit ups – 60 second plank

Notes:

Anything lower body contributes into hockey because hockey is a very lower body based sport. That being said, squats are great for it.

Warm up / Preparation:

• run and skip combined for 2-3 minutes
• grapevine in 2 directions 10m each
• squat hop x 5m
• opener/closer walk x 5m each
• shoulder ROM with a partner or use wall or bands
• bar triplet: 3 good mornings – 5 pendlay row – 7 push jerks
• Any other bands, rollers, stretching you require

Strength Component: hang cleans

• warm up set of 10
• 3 x 6 @ 80-90% 5×5 / 5×3 OR testing (ask first).
• If you are not testing: 5 DB push press between sets

Workout:

Get a partner.  Complete the following with ONE PARTNER WORKING AT A TIME to complete ALL reps of one exercise (alternate exercises).  Run the clock the whole time, for 25:00

When you finish the first round, go back to the top with opposite partner starting.

• 15 wall ball
• 15 KB swing
• 15 sit ups
• 15 push press (75/45 caps)
• 15 tricpes dips
• 15 KB deadlifts
• 15 jump squats

At each of the marks below (running clock), perform the following:

• 5 minutes: 15 synchro burpees
• 10 minutes: run 200m together
• 15 minutes: 15 synchro pull ups (or jumping pull ups)
• 20 minutes: 15 synchro lunges
• 25 min: run 200m together

WOD credit: adapted from a version done by the crew at Crossfit Connection (Burlington, ON)

Warm up / Preparation:

• Run 2 minutes
• skip 1 minute
• grapevine x 10m in each direction
• A-skip and C-skip x 10 each
• Shoulder ROM and toe touches
• Triplet: 5 triceps dips – 10 push ups – 15 squats
• Any stretching, bands, rollers, etc as necessary

Strength component: Strict press

• Warm up set of 8-10 reps
• 3 sets of 6 reps @ 80-90% of your 5×5 / 5×3 (OR test… but ask first)
• After each set (if not testing): 5 pull ups

Workout:

2 parts:

Part I:

EMOM 12

Even minutes: 20 sit ups

Odd minutes: 20 KB swings

Part II:

** 30 seconds of each exercise with 3 biceps curls (each arm) and 3 shoulder shrugs between each exercise

• BW squats (on BOSU for a challenge)
• Triceps dips
• KB SDHP
• KB swings
• Push ups
• Plank
• DUs
• Pull ups
• Crunches
• Wipers (with bar)

Core strength:

• 3 x [10 hollow rocks + 10 jacknives + 6 Russian twists]

Notes:

Since the beginning of the year, I’ve improved my strict press by 20lbs. That doesn’t seem like a lot, but it is 25% more, which is good.

Warm up / Preparation:

• Run and skip 3 minutes.  Include one set of stairs.
• 5 shuffle jacks in each direction
• grapevine in each direction
• 5 inchworm push ups
• Opener/closer walk x 10 each
• Triplet: 5 lunge steps (each leg) – 10 flare push ups – 15 jumping jacks
• Stretch, bands, rollers, etc as necessary

Dumbell work:

Complete the following once, using appropriate resistance for all reps:

• 10 pendlay rows
• 5 power cleans
• 5 deadlift
• 10 strict press

ROMWOD… 

• Today we may choose to do all or parts of more than one ROMWOD routine.  We will see how each class wants to proceed… one routine minimum for everyone.

Notes:

I felt okay after yesterday, not to sore or tired.

Romwod’s always seem to help me recover because of the movements and the stretching.

Warm up / Preparation:

• Run 2 laps of the quad
• Skip 1 minute
• 10 x A-skip and C-skip
• 5 x shuffle jacks each direction
• 10 x squat walk + 5 x squat hop
• 3 x inchworm push ups
• posterior deltoid extensions with a band / face pulls with functional trainer (x5 or x7)
• Stretch, bands, rollers, etc as necessary

Strength Component: Bench press

• warm up set of 10
• 4 sets: 10 – 8 – 10 – 6 where the set of 6 is your heaviest set.  Be sure to have a proper spot for all sets and select your resistance carefully (you will have lifted more reps than usual going into your final set)
• After each set: 5 single arm DB rows (lawnmowers) each arm + 3 pull ups

Workout:

PART A:

• partner side shuffle chest pass to west doors and back (50m)
• 10x partner sit up and toss
• 7 burpees together
• run a lap of the quad

PART B:

10 min partner AMRAP

• Round of Cindy
• as many empty bar thrusters as possible

** Partners alternate and keep track of your rounds of Cindy + thrusters.  Thrusters = 1 point each, rounds of Cindy = 15 points each.  Total your points in 10 min.

Core Strength:

• 20 jacknives – 5 hollow rocks – 20 sit ups – 5 hollow rocks