(70) In The Beginning………

Day 70: Thursday 25th May 2017

Posted by ngknightfit on May 24, 2017

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Notes / Reminders:

• NUTRITION FOR PERFORMANCE WRITE UP IS DUE TODAY BY MIDNIGHT WITH THE NUTRITION LOG!!!  No excuses.

Warm up / Preparation:

• Run 600m
• Use the remaining 200m for active warm up: focus on hips (back squat today).  Squat walk/hop – A-skip – C-skip – 25m backward run – shuffle jacks in 2 directions
• Stretch, bands, etc in weight room
• ** If it is raining outside modify your distance

Strength Component: Back Squat

• warm up set of 10.  Focus on depth of squat and heel position (flat), distance between feet, hip and back angle, etc
• 3 sets: 10 -8 – 6 as in workouts all this week.  Your options are the same as they have been since Monday: add resistance as you go or choose a consistent resistance that is difficult for 10.
• After each set: 3 box drops with explosive vertical jump + 4 split squat jumps.

WOD: 

Complete 5 rounds for time (or just for completion) of the following:

• 250m row
• 20 sit ups
• 20 push ups
• 20 walking lunge steps (weighted for a challenge)

Finisher:

• 30 second side plank each side – 20 deadbugs – 25 side crunches each side

Thoughts:

Today was decent, I only got three sets of the workout done it was very tiring. I would have prefered to do more legs then just 10 minutes of back squats and move on. I didn’t make it to the finisher today. I would like it if the strength components could be dragged out longer.

(69) In The Beginning………

Day 69: Wednesday 25th May 2017

Posted by ngknightfit on May 23, 2017

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Notes/Reminders:

• Thursday: Nutrition Challenge write up due by midnight.  No excuses.

Warm up/Preparation:

• Run 400m
• Active warm up including: hip hinge – squat walk – leg swings (hip flexion/extension) – shoulder ROM and stretch – triceps/biceps extension
• Run 400m

Strength Component: Strict Press

• Warm up set of 10 reps: focus on head in/through the window at the top of the ROM AND on proper/effective spotter duties
• 3 sets: 10 – 8 – 6 (increase resistance each set OR challenge for 10 then it gets easier as you go… same deal as yesterday in terms of resistance)
• after each set: row 200m + 10 jumping jacks

WOD: 

2 sides of the ladder 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

• pendlay rows
• DB thrusters
• v-ups

Then: 800m run

Finisher: stride/jog 100m out – plank 2 min – stride/jog 100m back

What to blog about:

• Compare and contrast today’s workout and yesterday’s workout.  Which one is more difficult?  Which did you like better?  Why?

Thoughts:

Today was difficult but I still really liked it, I got the 800m done but didn’t have time for the finisher. I really liked the ladder set up I just wish that it had more workouts per set. I am very exited for SAR tech.

(68) In The Beginning………

Day 68: Tuesday 24th May 2017

Posted by ngknightfit on May 22, 2017

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Notes / Reminders:

• Nutrition for Performance write up is due Thursday by midnight.  No excuses.  This is worth a considerable chunk of your “final” 30% so NOBODY can afford to miss this one.
• Assignment 4 will go up this week.

Warm up / Preparation:

• 600m of walk-jog-stride (100m intervals) then 200m of:
• As – Cs – Inchworms – Frankenstein – shuffle jacks
• Bands, rollers, stretching as necessary

Strength component: hang cleans

• warm up set of 10 reps
• 3 sets: 10 – 8 – 6 (increasing weight OR challenge yourself for 10 and the subsequent sets get easier)
• After each set: 10 push ups + 5 triceps dips

WOD in 2 Parts:

Part I:

2 rounds of

• 15 jumping jacks
• 15 air squats
• 15 mountain climbers
• 15 jump squats

Part II:

8 min AMRAP of

• 100m plate carry (45 / 25) –> the SOUTH curve of the track
• 10 Wall balls (against north outside wall of gym)
• 10 deadlifts (95/65) (on sidewalk / bleacher pad)

**RUN between each of these activities

Finisher:

• 50 crunches + 25 AbMat sit ups + 60 second plank + 50 crunches

Thoughts:

I really enjoyed this workout, especially because a lot of it was outdoors. I don’t mind all the running because its just practice for the SAR tech next week whichI’m pretty exited for. I enjoyed doing the plate caries because they build a really good base.

(67)In The Beginning………

Day 67: Friday 19th May 2017

Posted by ngknightfit on May 19, 2017

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Notes / Reminders:

• Nutrition for Performance write up is due 26th May 2017.  Bring any questions ASAP.  Congratulations to everyone who engaged honestly with this project.
• Enjoy your long weekend!  Stay active, be safe, have fun!

Warm up:

• Run 600m
• 20m lunge steps
• 10m side shuffles in each direction (use big shoulder ROM with shuffles)
• 10m inchworms
• 10m alternating lateral or cossack squats
• hip mobility: swings and stretch
• shoulder mobility: ROM and stretch
• 3 burpees as fast as you can
• stretch, bands, rollers, etc

Strength Component: Bench press

• Warm up set of 10
• 3 sets: 10 – 6 – 10 – Middle set should be heaviest
• 5 pull ups after each set

WOD:

• run 200m
• 9 thrusters 95/65
• 21 pull ups (any version you have, as many unbroken as possible)
• 200m run
• 15 thrusters
• 15 pull ups
• 200m run
• 21 thrusters
• 9 pull ups

(WOD adapted from Crossfit Talon)

ROMWOD

Thoughts:

I wasn’t here today, I went on a 9 hour bus ride to go cut grass for 6 and a half hours…… fun.

(66)In The Beginning……….

Day 66: Thursday 18th May 2017

Posted by ngknightfit on May 18, 2017

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Notes:

• Busy day today and tomorrow: Good luck to the NGDHS Men’s and Women’s Soccer in LGSSAA finals and to the varsity Track and Field team at the EOSSAA Championships!

Warm up:

• run 400m.  alternate your speed every 100m
• skip 2 minutes
• mobility: partner shoulder stretches, shoulder ROM with or without leg extension, squat walks and hops, As and Cs
• triplet, 10 reps of each exercise: bulgarian single leg squats (5 each leg) – decline push ups – triceps dips
• stretch, bands, rollers, etc

Strength Component: Deadlift

• Warm up set of 10: light weight work your form and back angle
• 3 sets: 10 – 6 – 10.  Middle set should be the heaviest set.
• After each set: one set of stairs

WOD: 

• 800m run
• 4 front squats
• 8 T2B or scale
• 400m run
• 6 front squats
• 12 T2B or scale
• 200m run
• 8 front squats
• 16 T2B or scale

Choose your front squat weight wisely.  Recommended maxes: 115 / 75

Finisher: 

• 50 reps of any ab exercise do at least half of the reps on a BOSU

Thoughts:

Today was very tiring, I was really out of it to be honest, I only did the running and the deadlifts.

(65)In The Beginning………

Day 65: Wednesday 17th May 2017

Posted by ngknightfit on May 17, 2017

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Notes:

• Reminder about the Nutrition for Performance Challenge: ends tomorrow, write up due 26th May…
• Bring your cameras/phones to class to get some pics of your classmates rocking the tire flip!
• Wear something you don’t mind getting dirty.

Warm up:

• 400m jog
• A/B/C skips
• Grapevine steps
• High knees / butt kicks / inchworm push ups
• leg swings + shoulder mobility
• Stretch, etc

Skill: Tire Flipping

• • How do I flip a tire safely and effectively?
  • Which tire should I flip?

WOD:  Tire Gone Bad

We will head to the bus loop or bleacher pad (TBA) to complete 2 rounds of the following, ideally in groups of 3…

1 minute per station; try to go without stopping, but if you need 1 minute rest, take it then get back into the rotation.  Also, there is rest built into each round.

• Wall ball
• Tire flip
• Double unders
• Empty bar thrusters
• KB SDHP
• Burpees
• Plate relay
• Rest 60 seconds

Finisher:  Tire roll ab challenge!

Thoughts:

I really enjoyed doing a workout outside. Tire flipping was a lot of fun, I really liked it because it works almost every muscle in the body. I also like the weight relay it was different but also really cool. We should have had longer shifts at each station and some stations should have been inside because after a while the sun was brutal.

(63)In The Beginning………

Day 63: Monday 15th May 2017

Posted by ngknightfit on May 14, 2017

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Notes / Reminders:

• The Nutrition for Performance Challenge ends on Thursday.  Your write up will be due Friday 26th May in class or via email.  This is a component of your culminating evaluation for this course, and late assignments will be considered incomplete.
• Coach is in Kingston with the Kinesiology class today.  Please put in the solid effort expected of you every day…

Warm up / Preparation:

• Run one lap of the track
• Complete the following:
• 10 BW squats – 10 squat hops – 10 Frankenstein steps – 5 shuffle jacks in each direction
• 5 inchworm push ups – 10 flare push ups (5 each side) – 3 burpees
• Run one more lap
• Back inside for stretching, bands, rollers, etc

Strength Component: Back squats

• warm up set of 10 at light resistance: focus on depth and form
• 3 sets: 10 – 6 – 10 so the middle set should be heavier than the two “bookend” sets
• After each set: 10 double unders in the lobby (30 singles)

WOD: Setting the Bar (to be done outside if weather permits)

Concept:  You set the bar for yourself in the first round.  Then you try to hit half the number in the second round.  Make sure you take the proper rest (as prescribed).  Do not try to rush through this one…

Round 1: all exercises are AMRAP in the given time…

• Hand-release push ups, 2 min
• 1 min rest
• Air squats, 2 min
• 1 min rest
• Triceps dips (on rocks), 2 min
• 1 min rest
• Lunge steps, 2 min
• 1 min rest
• Feet-anchored sit ups, 2 min

Between rounds: jog 400m + 30 jumping jacks + jog 400m + 30 jumping jacks

Round 2: all exercises are AMRAP in the given time…

• Hand-release push ups, 1 min
• 90 seconds rest
• Air squats, 1 min
• 90 seconds rest
• Triceps dips (on rocks), 1 min
• 90 seconds rest
• Lunge steps, 1 min
• 90 seconds rest
• Feet-anchored sit ups, 1 min

Finish with: 100 crunches and 25 oblique crunches each side

Thought:

I struggle with back squats because every time I squat i can’t keep my heels on the ground.

(62)In The Beginning……..

Day 62: Friday 12th May 2017

Posted by ngknightfit on May 12, 2017

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Notes:

• Congratulations to the Knights track and field crew: great effort yesterday at LGSSAA Championships!  Good luck next week at EOSSAA

Warm up / Prepraration:

• Run a lap of the track
• Skip 2 min outside
• 5 inchworms – 10 frankenstein steps – 5 shuffle jacks each direction
• partner shoulder stretch – triceps extensions
• Any other stretching you need

Friday multi-tasking:

Task 1: Rage Ball relay… in a team of 4, relay a rage ball of your choice 400m.  Every 100m is a checkpoint.  If you drop the ball, go back to the last checkpoint you passed.

Task 2: 100 power cleans… in your team, choose a resistance and perform 100 total power cleans

Task 3: 200 double unders (or 600 singles or a combination)… team is responsible for the total

Task 4: 10 minutes of plank… the team is responsible for 10 total minutes of plank (ex: if each team member planks 2:30, you’re done… does not need to be consecutive time spent planking… you can take breaks)

Task 5: ROMWOD

Thoughts:

I really enjoyed the rage ball relay and the fact that we were doing our warm up outside……. even though most people didn’t do it. This was the first time I actually tried to do powercleans and I found them fairly difficult but fun at the same time. I did the singles cause I still have trouble with double unders. I didn’t do the plank. I actually did the ROMWOD today and it wasn’t that bad, I didn’t really find any benefit it it but it was very relaxing.

 

(61)In The Beginning………

Day 61: Thursday 11th May 2017

Posted by ngknightfit on May 10, 2017

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Notes:

• Coach Foster and Coach Poulin are in today.  Make them feel part of the KnightFit crew!
• Reminder that the Nutrition Challenge is ONE WEEK from conclusion.  Keep tracking your food and drink intake, prepare your summary and response.

Warm up:

• Run 2 minutes, you pick the pace
• Skip 2 minutes
• Grapevine, As, Cs
• Hip mobility: 10 of each of As – Cs – Squat hops – leg swings each leg – hip hinge against wall/locker
• Shoulder ROM and mobility, bench warm-up
• Stretch, bands, rollers as necessary

Strength Component: Bench press

• 3 x 10 @ 60-70% 3RM
• Between sets: 3 pull ups and 3 ground-to-overhead rage balls

WOD: Quarters

4 rounds of the following (each round should take you 1 lap of tear-drop):

• 25m lunge walk
• 25m inchworm with push ups
• 25m hip opener crouch walk (back straight, head up, walk on heels)
• 25m burpee + broad jump (jump forward instead of up on your burpees)
• 100m run

Then, 4 rounds of:

• 25 plate push ups
• 25 plate squats
• 25 plate triceps press
• 25 plate ground to overhead

Then, 4 rounds of

• 25 crunches
• 25 jacknives (v-sits)
• 25 leg flares
• 25 second plank

Thoughts:

It was interesting but I think there were to many exercises to complete within the hour. I really enjoyed the bench press today, I wish we could do it more often, I attempted 225pounds today and couldn’t do it….. its my new goal.

(60)In The Beginning………

Day 60: Wednesday 10th May 2017

Posted by ngknightfit on May 10, 2017

Posted in: Uncategorized. 1 Comment

Reminders:

• Nutrition challenge write up due date will be posted soon.  This date will NOT be negotiable…
• Coach is away tomorrow… Coach Foster and Coach Poulin are in: show them your best effort!

Warm up / Preparation:

• Run 400m outside on the track
• Complete the following before heading back inside:
• 5 inchworm push ups
• 10 squat hops
• 10 Frankenstein steps
• 10 opener hops + 10 closer hops
• Back inside for stretches

Today’s Adventure: Another Team Challenge 

Teams of 5 max.  Roughly 8-10 min per station.

Station 1: Bear crawl the quad (fwd).  Bring a rope.

• Each team member takes his/her turn bear crawling with rope.  Rope must travel 100m.  Choose your own resistance.

Station 2: Deadlifts

• Warm up set of 10: watch each other for proper back angle and hip depth
• 3 x 8 @ ~60 % 3RM

Station 3: Battle ropes

Each team member completes 20 seconds (scale to 15 seconds) of each of the following:

• underhand wave (alternating)
• overhand wave (simultaneous)
• snakes
• hearts
• jumping jacks

Station 4: Rest and row

• someone MUST be rowing at all times.
• goal: maximize the TEAM distance rowed.

Finisher:

• Run one lap of the track then plank 2 min.

Thoughts:

The battle ropes were very difficult but I’ve used them many times before so they weren’t that interesting. I would love to use them again because they tend to test your limits. I would like to do resistant running.