(81)In The Beginning………

Day 81: Monday 12th June 2017

Posted by ngknightfit on June 11, 2017

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Reminders:

• Final assignments: get them in please.
• This is MAX TESTING week.  Please eat, sleep, rest, stretch to put yourself in the best possible position to crush your maxes!

Warm up / Preparation

• run 2 minutes
• skip 2 minutes
• shoulder ROM: openers, wall walks, posterior band pulls, partner stretches
• hip mobility: As and Cs, openers, squat hops and walks
• 5 inchworms + 10 lunge steps
• bands / rollers / stretching as necessary

Testing tasks:

• 3RM bench press
• 60 second air squats
• 60 second burpees
• Crossfit Baseline (floating task)
• If you complete everything and still have time, ask if you’re not sure what to do…

Thoughts:

Today I did great with my bench, I didn’t get my goal of 50 more pounds then my previous record but I did get 45 pounds more, my new three rep max is 170 pounds. I also did my 60 second burpee test and go 20 which is 4 more then last time.

(80)In The Beginning………

Day 80: Friday 9th June 2017

Posted by ngknightfit on June 8, 2017

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Reminders:

• Final assignments

Warm up / Preparation:

• run one lap of the track
• down and back one straightaway with the following dynamic movements:
• shuffle jacks
• high knees
• lunge steps
• inchworms
• When you get back, head inside for leg swings, upper body ROM including posterior deltoid bands then:
• 3 pull ups – 5 push ups – 8 sit ups – 10 squats
• Stretch, bands, rollers, etc

 

 

2 sets of 10 reps for form of the following:

• hang clean
• front squat
• Turkish get up
• KB swing
• Toes to Bar or variation

Between sets: run 400m on the track

Then:

6 minute deadlift ladder:

• Choose a weight.  This weight does not change for the entire 6 minutes.
• perform 1 rep – 2 – 3 – 4 – 5 – 6 – 7 – 8 etc.
• You MUST wait for the equivalent amount you just lifted (ex: if you lifted 4 reps, someone else has to lift 4 reps of the same weight before you lift 5 reps_

Finisher:

• 50 crunches – 5 ab complex – 50 crunches

Thoughts:

Today we practised our bench press for Monday doing the pyramid technique and I think it will really help with my bench, I think I might be able to beat my old record (125) by 50pounds.

 

(79)In The Beginning………

Day 79: Thursday 8th June 2017

Posted by ngknightfit on June 7, 2017

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Reminders:

• Final assignments are due soon… please get started
• Those who are behind or for whom this credit is in jeopardy:  Get.  Stuff.  Done.

Warm up / Preparation:

• Run 400m
• spend 200m on active warm up including inchworms, As, Cs, shuffle jacks, and frankenstein walk
• Run 200m
• inside to stretch, bands, rollers, etc

Strength Component: strict press

• warm up set of 10
• 3 sets: 6 – 6 – 6
• After each set: 3 pull ups + 3 pendlay rows

WOD:

Complete 2 rounds of the following with a 200m run and water between rounds:

• 10 single hand KB snatch (5 each hand)
• 10 lateral DB raises
• 10 weighted lunge steps (plate OH)
• 10 pull ups
• 10 OH squats (body bar or empty bar)

Finisher:

• 25 AbMat sit ups
• 1 mibn plank
• 25 side crunches each side
• 1 min plank

Thoughts:

I have seen some improvement in my strict press and I cant wait to see what my new max will be, Mr. Shepard was very helpful with my form.

(78)In The Beginning………

Day 78: Wednesday 7th June 2017

Posted by ngknightfit on June 7, 2017

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Reminders:

• Final assignments: get them started!  Thanks to those who submitted already.
• There are some for whom this credit is in jeopardy (am I really typing this?  wow!).  If you think this is you, please come see Coach ASAP.

Warm up / preparation:

• One easy lap of the track
• Full mobility warmup: ROM for hips, shoulders, ankles
• As – Cs – hip hinge – leg swings – shoulder stretch and ROM
• Any bands, rollers, etc you need

OK, crew, here it is:  The 9-minute Bar Complex

• Weather permitting, we will go outside to complete this on the bus loop

WOD: 9 Minute Bar Complex

Complete as many rounds of the following as possible in 9 minutes (max resistance = 135)

• 5 deadlifts
• 5 hang cleans
• 3 push press
• 3 front squats

** NOTE: You may NOT put the bar down except for the touch on the deadlifts.  If you do put the bar down, you must “pay” 5 burpees to pick it back up again.

** NOTE 2: Do this workout with a partner and split the workout into 3 sets of 3:00 or 2 sets of 4:30.  Partners: encourage your partner and ensure proper safety through a good solid spot.

Following the WOD, work on personal goals (ask if you need to head in to the weight room) or on the finisher:

30 HRPU – 50 DU – 30 AbMat sit ups

Thoughts:

Today was awesome, this was the first time I’ve done the ab complex thing, this is exactly what I wanted to do I have been asking for this in my blogs for ever. The bar complex was fun the hang cleans were the only difficult thing because we had to hang clean the weight we were deadlifting.

(77)In The Beginning……….

Day 77: Tuesday 6th June 2017

Posted by ngknightfit on June 5, 2017

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Notes / Reminders:

• Last assignment due before the final day of class.  Please get started.  It is part of your culminating evaluation
• Bar complex tomorrow.  Rest and eat accordingly.

Warm up / Preparation:

• Run 200m inside or 400m outside.  If it isn’t raining, go outside.
• Complete dynamic exercise routine: jumping jacks, leg swings, squat walk/hop, hip hinge
• Then: stretches to complement yesterday’s efforts: twisted cross, thread the needle, triceps/biceps extensions
• Stretch, bands, rollers, etc

Strength Component: Back squats

• warm up set of 10: light resistance, work on form
• 3 sets: 6 – 6 – 6
• After each set: jog 100m + 5 KB swings

WOD: Partner Chipper 

With a partner, complete the following in ANY order.  You and your partner are responsible for the number of reps indicated COMBINED.  If you need to scale, cut number of reps by 1/3 or 1/2.  Use light resistance if you want to prepare for tomorrow (there is valuable ROM practice here).

• 100 double unders (scale = 4:1)
• 50 pull ups
• 100 ground-to-overhead Rage Ball (do NOT slam these)
• 50 triceps dips
• 100 lateral bar hops (plates on)
• 50 power cleans
• 100 biceps curls
• 50 reps med ball pass (each partner)

Then:

• 100 BOSU jacknives
• 50 ab complex
• 100 crunches
• 50 second plank (each partner)

Thoughts:

Mr. Shepard really helped improve my form. Easy but tiring workout, I really liked it.

(76)In The Beginning……….

Day 76: Monday 5th June 2017

Posted by ngknightfit on June 5, 2017

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Reminders:

• We are on the homestretch for the 2017-18 school year… keep after it!
• Max testing will start one week from today, on Monday 12th June.  Make sure you put yourself in a position to have success and crush your PRs!!

Warm up / Preparation:

• Alternate 2x with one easy lap of the quad and one set of stairs
• 10 of each: As – Cs – jumping jacks – push ups – squats
• 5 of each: good mornings – empty TGU ROM – posterior deltoid activation
• Stretch, bands, rollers as necessary

Strength component: Bench press

• warm up set of 10
• 3 sets: 6 – 6 – 6… you can choose to get progressively heavier OR maintain the same resistance for each set (make sure it is an appropriate challenge for you).
• After each set: 5 lawnmowers each hand + 3 pull ups

WOD: 

Complete 5 rounds of the following:

• 6 triceps dips (any version)
• 12 pistol squat (or your version of single leg squat; 6 each leg)
• 24 DU (4:1 equivalent)

Finisher:

Use the tear-drop for the following, totalling 200m

10-9-8-7-6-5-4-3-2-1 of full sit ups; get up and sprint 20m after each set.

Thoughts:

I was at the doctors today.

(75) In The Beginning……….

Day 75: Thursday 1st June 2017

Posted by ngknightfit on June 1, 2017

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Reminders:

• Seniors: be safe and have fun this weekend

Warm up:

• Warm up together today…
• Run a bit
• Stretch and active ROM
• Meet at the start/finish line on the track… bring water.  Bring headphones if you want.

WOD:

Today we are going to tackle OUR VERSION of the SAR-Tech entry test (with thanks to friends of NGDHS who helped put this together…)

The Test: Complete the following as quickly as possible…

• 1.5 mile run: 6 laps of the track
• 31 consecutive push ups
• 33 consecutive sit ups
• 8 consecutive chin ups (chin over bar)
• 450m shuttle run (on the track, cones will mark 50m)

For time.

*Remember: this is hard.  It’s supposed to be.  We are not here to do things the easy way.

Recovery/debrief:  in weight room when everyone is done.  Group stretch.  Water.

Blog post:  Post your reaction to this challenge/test.

Thoughts:

I was still suspended today so I missed out on the SAR tech which suck cause I was really looking forward to it.

(74) In The Beginning……….

Day 74: Wednesday 31st May 2017

Posted by ngknightfit on May 30, 2017

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Reminders:

• SAR-Tech tomorrow… bring water bottles, etc

Warm up:

• Run 400m
• Skip 1-2 minutes
• 100m active warm up hips/lower body
• 100m stride
• 100m active warm up upper body (include some lower body by necessity)
• 100m stride
• stretch, bands, rollers, etc

WOD:

This workout is based on a WOD by CrossFit Connection

 This workout is completed in TEAMS of TWO

 One person working at a time, alternate exercises

 All 15 REPS of each movement must be completed by ONE PERSON (one person must do ALL 15 Wall Ball, one person must do ALL 15 Shoulder to Overhead, etc.)

 PARTNER WOD:

As Many Rounds as Possible in 20 MINUTES*

• 15 Wall Ball 20/14 lbs
• 15 KB Swings 
• 15 Sit Ups
• 15 Ground to overhead Rage ball (no slamming)
• 15 pull ups (or scale by jumping, bands, etc)
• 15 hang cleans (135 / 95 maxes –>perfect form!!)
• 15 Jump Squats (body weight only)

At the 5 MINUTE MARK – 15 Syncronized BURPEES

At the 10 MINUTE MARK – 200  M RUN TOGETHER

At the 15 MINUTE MARK – 15 Syncronized jumping jacks

At the 20 MINUTE MARK – 200 M RUN TOGETHER

ROMWOD

Thoughts:

I was suspended today so I couldn’t make it to this class.

(73) In The Beginning……….

Day 73: Tuesday 30th May 2017

Posted by ngknightfit on May 30, 2017

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Reminders:

• Last assignment to be posted soon…

Warm up / Preparation:

• Run 600m outside or 300m and 2 sets of stairs inside
• Shuffle jacks and grapevine steps: 10m in each direction (for both)
• 5 hip hinges + 5 lunge steps with gentle torso twist (5 each leg)
• 10 Frankenstein steps + 5 inchworm push ups
• Bench press ROM + posterior deltoid activation (bands)
• Other stretches, bands, etc

Strength Component: Bench Press

• Warm up set of 10: focus on controlling the negative phase, drive down through the bench and maintain a solid base of support
• 3 sets: 8 – 6 – 8: middle set is the heaviest… challenge yourself within reason (give yourself an attainable target and get after it!!
• After each set: 5 pull ups + 5 lawnmowers each hand

WOD:

Complete 3 rounds of the following:

• 20 jump squats (hold a Rage ball for a challenge)
• 30 seconds decline push up hold
• 20 weighted lunge steps
• 30 seconds side plank each side
• 20 flare (T) push ups
• 20-30 second handstand hold (or pike hold or the best you can do)
• run 200m

Finisher: 

• 25 full sit ups (no anchor) – 1 min plank – 25 full sit ups (no anchor)

Thoughts:

Today I actually got the entire workout done, it was very tiring and got difficult near the end but overall it felt satisfying. I really enjoyed the bench press. I had been staying after school every day for a few months to workout and my bench was amazing, but since I got a job I have noticed a decrease in the amount of weight I can bench, but today I was feeling more confident and can see an improvement in my bench.

(72) In The Beginning………

Day 72: Monday 29th May 2017

Posted by ngknightfit on May 29, 2017

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Reminders:

• We will tackle the SAR-Tech this week… stay tuned!

Warm up / Preparation:

• Run at your own pace for 90 seconds – 2 min
• Skip 1-2 minutes
• 10 of each: As – Cs – BW squats – leg swings
• 5 of each: push ups – shuffle jacks each direction – burpee jacks
• stretch, bands, rollers, etc

Strength component: Deadlifts

• Warm up set of 8-10 with focus on hip depth and head position
• 3 sets: 8 – 6 – 8 (middle set should be heaviest)
• After each set: 15 DU and 3 inchworm push ups

WOD: Partner matching

• Get a partner.  Each partner does all of the following, while partner rests.  Move quickly to the next activity.
• 20 thrusters (95/65 maxes… chip into two sets of 10 each if you want)
• 20 burpees
• 20 pendlay rows
• 20 box jumps
• 20 triceps dips
• 20 slam balls
• 500m row
• 20 feet-anchored sip ups (must be done LAST)

Finisher: 

• 30 second front forward fold / pancake split as you are able – 60 second plank – 30 second front forward fold / pancake split

Thoughts:

Today I didn’t do the WOD instead I just deadlifted the whole time slowly adding weight after every ten reps. It felt really good and I think sometime we should have a day of purely strength components.