Month: June 2018

(88)Progression….

EvanLeave a comment

Day 88: Tuesday 19th June 2018

Posted by ngknightfit on June 19, 2018
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Notes / Reminders:

  • Today is the penultimate day of the semester… please make sure you have submitted everything you need to submit for grading!  Bring any questions you may have…

Warm up / Preparation:

  • 1 easy lap of the track then back inside
  • skip 1-2 min (optional)
  • triplet: 5 push ups – 7 full ROM arm toe touches – 9 jumping jacks
  • 10 x each As, Cs, hip hinge OR good morning
  • 5 pendlay row + 5 good morning (both light)
  • Stretch, bands, rollers, etc

Testing:

  • If there is something you have not tested and wish to do so, PLEASE ASK FIRST to confirm order and so we are all on the same page as to who is testing and who is completing a workout.
  • Option: if there is space, or if you wish to get a space on your own, you may complete a ROMWOD.

WOD: 

Get a partner.  Only one partner works at a time, alternate with each other.

Part 1:  9-6-3 of

  • HSPU or decline PU
  • Hang cleans
  • Front squat

Part 2: Both partners complete the total, one partner working at a time.

  • 50 double unders (200 singles)
  • 20 T2B or variation, partner hangs from bar while partner works (modification: partner holds DBs while partner works)
  • 10 push jerks while partner holds a plate overhead.  Reps only count if partner is holding a plate overhead.

Ab finisher:

  • 50 sit ups + 2 min of plank (does not need to be unbroken… your choice)

My Thoughts:

I did nothing, Mr. Kelly put on a stupid soccer game so nothing was accomplished. Then he got mad at Brady for not doing anything when it was his own fault since he put on the stupider soccer game.

(87)Progression….

EvanLeave a comment

Day 87: Monday 18th June 2018

Posted by ngknightfit on June 18, 2018
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Notes / Reminders:

  • 3 days left in the semester: please submit your final responses ASAP.
  • Great job so far on the final testing phase… This is the final official testing day!

Warm up / Preparation:

  • run 400m
  • squat hop x 10 + squat walk x 6
  • Leg swings and/or grapevine x 10
  • opener/closer walk x 10
  • hip hinge x 5
  • good morning x 5
  • shoulder ROM and partner stretches
  • Any rollers, bands, tubing, etc you require

Testing tasks:

  • 3RM deadlift
  • any other BW or met-con tests you have left, but please ASK first!
  • Tomorrow and Wed are available for testing, but ONLY BY REQUEST.  Please see Coach with any questions.

My Thoughts:

Little disappointed with my new deadlift max. Today I got 35lbs which is 265lbs less then my old max.

(86)Progression….

EvanLeave a comment

Day 86: Friday 15th June 2018

Posted by ngknightfit on June 15, 2018
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Notes / Reminders:

  • Final responses by Wednesday at the latest please.
  • Keep up the solid efforts… only 2 more day of testing!  Make ’em count!

Warm up / Preparation:

  • Run 400m
  • Complete the following: 5 inchworms – 10 jumping jacks – 15 shuffle jacks (split this between two directions)
  • A-skip and C-skip x 10 each
  • Hip hinge and/or squat hops x 5
  • Shoulder ROM and posterior deltoid extensions using tubing/bands
  • Rollers, bands, tubing, etc

Testing tasks:

  • 3RM bench press
  • 500m row OR 1000m row OR 400m run
  • Choose one BW test you haven’t done yet
  • Crossfit baseline any time before next Wednesday

My Thoughts:

Today was hype. I benched 200lbs which is 20lbs more then I could at the beginning of the semester, little disappointed I didn’t hit 225lbs…… next year.

(85)Progression….

EvanLeave a comment

Day 85: Thursday 14th June 2018

Posted by ngknightfit on June 14, 2018
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Notes / Reminders:

  • Remember to complete and submit your final assignments and training blogs… ask any questions you may have.

Warm up / preparation:

  • run 400m
  • 200m of active ROM… your choice of activities but make sure you are going through varied range of motion in multiple planes… ask if you’d like suggestions
  • Front rack position drills with body bar, empty bar, or dowel… if you need a review just ask
  • bands, rollers, tubing, stretches, etc as necessary

Testing tasks:

  • 3RM hang clean
  • 60 second T2B or variation (same as first testing phase)
  • 60 second wall balls if you haven’t done it yet
  • Crossfit Baseline if you haven’t done it yet (to be completed by next week)

My Thoughts:

I was very tired and still recovering from other max tests and didn’t do anything other then my toes to bar which I got 18 which I think is decent.

(84)Progression….

EvanLeave a comment

Day 84: Wednesday 13th June 2018

Posted by ngknightfit on June 13, 2018
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Notes / Reminders:

  • Congratulations to all the NG athletes for an amazing year!  The awards ceremony was well-attended and enjoyable as always… Great job, Knights!
  • Remember to complete all training blogs and final assignments.  If you have questions, please ask.

Warm up / Preparation:

  • Run 400m (outside if it’s nice) or 200m and a set of stairs (inside if it’s really nasty out)
  • A-skip and C-skip followed by leg swings and opener/closer walk
  • 5 x hip hinge followed by 5 x good mornings
  • Shuffle jacks x 10 followed by grapevine x 10 (be sure to go both directions for each)
  • Bands, rollers, stretches, tubing, etc as necessary

Testing tasks:

  • Body weight tests… no lift today.  See coach to determine your best order…
  • Any lift you missed
  • Crossfit Baseline (floating task)

My Thoughts:

Today I think I’m only going to run my 400m and possibly do my push-ups, other then that I used it as a recovery day.

(83)Progression….

EvanLeave a comment

Day 83: Tuesday 12th June 2018

Posted by ngknightfit on June 12, 2018
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Notes / Reminders:

  • Great work on strict press yesterday!  There were some fantastic results which were clearly related to the effort that has been put in!
  • Remember to get your final tasks and your training blogs done and up to date…

Warm up / Preparation:

  • Run 400m
  • A-skip x 10 – C-skip x 10
  • Opener / closer walk x 10
  • Squat walk / hop x 8-10 reps
  • Hip hinge and leg swings
  • Shoulder stretch and ROM with partner or wall…
  • Stretches, bands, rollers, extra ROM, etc as necessary

Testing Tasks:

  • 3RM back squat
  • Max unbroken push ups
  • Any tasks from Monday you didn’t get done
  • Crossfit Baseline whenever you get a chance before the last day of the testing phase

My Thoughts:

I did better then I thought I would on my squat although it still wasn’t great. I was planning on getting 250lbs but ended up getting 275. I would have really liked to get the 300 mark. Maybe on one of the spare days.

(82)Progression….

EvanLeave a comment

Day 82: Monday 11th June 2018

Posted by ngknightfit on June 11, 2018
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Notes / Reminders:

  • This is the final full week of class for the school year.  As such, we will start our final testing phase today.  All the work you have put in this semester will show in some great PRs over the next 6-7 classes.
  • All final assignments and training blogs should be submitted and/or complete by next Monday… just to be sure!  Any questions, just ask.

Warm up / preparation:

  • run 600m
  • use the final 200m for active ROM
  • Include: grapevine, inchworms, a-skip, c-skip, opener/closer walk
  • When you’re done these 2 laps, complete 10 push ups – 10 squats – 10 jumping jacks
  • stretches, bands, tubing, rollers, etc as necessary

Testing tasks:

  • 3RM strict press
  • 60 seconds sit ups (feet may be anchored, full ROM necessary for reps to count)
  • 60 seconds triceps dips (the same version you did in March)
  • Crossfit Baseline: this is for completion at ANY time before the end of class next Tuesday.

My Thoughts:

Today I did my strict press max testing a well as my chi-up and sit-up max testing. It went fairly well, my strict press was 125lbs. For my chin-ups I did 26 in a minute and for my sit-ups I did 47 in a minute with the ab mat.

(81)Progression….

EvanLeave a comment

Day 81: Friday 8th June 2018

Posted by ngknightfit on June 8, 2018
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Notes / Reminders:

  • Coach is away today.  Please continue to work hard and get after it…
  • Final assignments ASAP.
  • Training blogs are being evaluated starting today…
  • Max testing next week…
  • To the grade 12s and others attending: have fun at prom… be safe, be smart.

Warm up / Preparation:

  • Run 600m
  • 200m of active ROM: squat hop x 10 – squat walk x 10 steps – frankensteins – grapevine in 2 directions – shuffle jacks – inchworm push ups
  • complete 3 burpees – 5 triceps dips – 10 lunges holding a band OH
  • Stretch, bands, tubing, rollers, etc as necessary

Strength component: Squats

We will work with several different squat ROM today.

  • Warm up set: 5 back squats then 5 split squats each side with the same bar.  Then rack the bar, change position, and perform 5 front squats.
  • Set 1: 10 back squats @ ~60% 3RM
  • Set 2: 10 split squats (5 each side) @ ~30-40% back squat 3RM
  • Set 3: 10 front squats @ ~30-40% back squat 3RM
  • After each set of squats: 3 triceps dips + 3 tuck jumps + 3 Pendlay rows (light – body bar or empty bar)

WOD:

Complete 4 rounds of the following:

  • 10 decline push ups (pike ideally)
  • 6 strict pull ups (hardest strict version you have)
  • 10 KB swings
  • 15 jumping jacks

Abs: 

  • Plank 1 minute – 10 AbMat sit ups – 10 McGill crunch

My Thoughts:

The split squat was super painful, every time I did it I could feel the quad of my back leg ripping. Ive never tried that exercise before but now that I have I am definitely adding it to my leg workout.

(80)Progression….

EvanLeave a comment

Day 80: Thursday 7th June 2018

Posted by ngknightfit on June 7, 2018
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Notes / Reminders:

  • Final assignments are due by the last day of class.  No excuses!
  • Final testing phase starts next week… looking forward to seeing some serious PRs!!

Warm up / Preparation:

  • Run 400m
  • Choose 3 active mobility ROM for squat mobility and/or hips.  Your choice based on how you feel you need to warm up today.  Ask if you aren’t sure.
  • Choose 3 full body active movements and perform at least 5 reps (ex: inchworms, burpees, jumping jacks, shuffle jacks, etc)
  • 1 round of Cindy (5 pull ups – 10 push ups – 15 squats)
  • Tubing, bands, rollers, etc as necessary

Strength Component: Deadlifts

  • warm up set of 10 at a manageable resistance
  • 4 x 10 @ ~60-65% 3RM; increase resistance for FINAL SET ONLY
  • After each set: 3 box jumps – 10 DU (25 singles)

ROMWOD!!!

 

My Thoughts:

I wasn’t able to lift at all cause I pulled a muscle in my back lifting one of the riding mowers yesterday, but the ROMWOD did really help stretch out my back. I think it’s the first time the ROMWOD has ever actually been helpful.

(79)Progression….

EvanLeave a comment

Day 79: Wednesday 6th June 2018

Posted by ngknightfit on June 6, 2018
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Notes / Reminders:

  • Please complete final assignments at your earliest convenience.  Final non-negotiable due date (for obvious reasons) is the last day of class.
  • Congratulations to everyone who completed the SAR-Tech challenge yesterday!  There were plenty of great efforts, great times, and everyone who finished should be proud!

Warm up / Preparation:

  • run 400m
  • Shuffle jacks x 5 each direction + grapevine 10m each direction
  • Frankenstein walk x 10
  • Full ROM toe touch x 5 (SLOW!!)
  • Prisoner squat hop x 5
  • posterior deltoid extensions with bands x 7-10 reps
  • Any other bands, tubing, mobility you feel you need

Strength Component: Bench press

  • warm up set of 10 – choose your resistance appropriately and ask for help if necessary
  • 4 x 8 @ ~65% 3RM and add resistance as your form allows but try to complete all 8 reps (needing help with the last one or two in the last set is completely acceptable)
  • Between sets: 5 Pendlay rows + 3 pull ups

Workout:

20 min HIGH QUALITY of the following (alternate between right hand and left hand in consecutive sets)

  • 5 single hand KB swings
  • 5 single hand KB high pulls
  • 5 single hand push press
  • 30 second plank

**choose an appropriate resistance and stick with it… this is meant as a bit of a recovery WOD… continue working for the full 20 min, try to balance/equalize number of reps between left and right hand (except maybe Mackenzie…).

Abs: 

  • 5 ab complex – 1 min plank – 5 ab complex

My Thoughts:

Today none of us worked very hard so didn’t get much out of the workout. My bad.