Friday August 1 2014

August fees are due 

Prep 

5 min AMRAP 

20 banded good mornings 

10 doubles 

5 diamond push ups 

Strength 

Build to a 3 RM Deadlift 

Conditioning

2 RFT 

40 Box Jumps 

20 Pull ups 

10 Power Snatch 65/95 

Recovery

25 GHD sit ups

25 banded good mornings

5 min stretch what is needed 

Thursday July 31st 2014

AWESOME job to everyone that completed the Triple 3 ( or something like it :-)) mentally that was a very challenging WOD, a few added elements such as the heat did not help. I am amazed at some of the work ethic around CFPC, thank you!! 

Prep 

Junkyard dog 

Burgner warm up 

Skill transfer exercises 

With an empty barbel; 

3 position snatch x3 

3 position clean x3 

Strength 

Split jerk 

5-4-3-2-1 

Conditioning 

3x500m row 

Wednesday July 30th 2014

We will need to get started on this WOD ASAP because it is a long one! If you can get in a bit early up do a dynamic warm up beforehand. Also, if you are going to miss this WOD "because its too hot" then come at 6 am. And lets take a moment to remember it was done in Carson California... In July. Embrace the suck everyone and keys do this!! 

Triple 3 

Row 3000m 

300 double unders

3 mile run 

* 60 min time cap 

Or

1500m row

150 double unders

1.5 mile run 

*30 min time cap 

Tuesday July 29th

Prep 

Low lunge- 2 min per side 

10 min EMOM 

Odd- 5 air squats- hold in the whole remainder of min 

Even- 5 Hollow lifts- hold hollow rock remainder of min 

Strength

Work on pull ups for 10 min 

Conditioning 

3 min AMRAP 

10 pistols

200m sprint 

1 min rest 

3 min AMRAP

Power cleans75/115 

1 min rest 

3 min AMRAP

Burpees 

Recovery 

Walk 400m 

Down dog 2 min 

Bretzle 2 mom per side 

Monday July 28 2014

What a great weekend watching the CrossFit games!! I am super proud of our canadian women, Camille and Michelle did an amazing job representing Canada! It was so nice to see Annie and Julie finish strong as well. On the men's side.... Way to go Rich Fronning. 4 years in a row definitely proves your fitness! Rich did get a good run for his money and it was nice to see he is human and has weaknesses... Running!! I have programmed some  of the weekends WOD's this week for us to try out, but not this one; 

Prep 

5 min focused shoulder mobility 

5 min AMRAP  

5 strict Burpees 

10 Banded overhead

200m run 

Strength

Build to a 10RM Back squat 

Conditioning 

4 sets for max reps 

1 min double unders 

1 min push ups or HSPU

1 min pulll up or muscle ups

Recovery 

200m walk 

Sling shot squat 4 min 

Saturday July 26th 2014

Prep 

Coach's choice dynamic 

Conditioning 

Run 10k 

Recovery 

Hip Flexor Floss 

Friday July 24th

Prep 

5 min AMRAP 

200m run 

10 lateral hops

5x flat to hollow body hold 

Strength 

Work on handstands for 10 min 

Conditioning 

For time; 

Row 500m 

40 Thrusters 65/95 

30 box jump 

200m run 

Recovery 

Stretch for 10 min