Monday, December 2

“Don’t take it too hard at first when you don’t feel like you are getting stronger and progressing at each workout. Sometimes you’ll feel weaker, and you’ll be tempted to change your program or dial back the weights. Wait to do that until you’re sure you need to. Sometimes you go in the gym and can do less than the last time, and that’ll happen for the next two workouts. Then one after those you’ll be able to go up ten or more pounds. The body runs in cycles, and sometimes when you feel weaker it doesn’t necessarily mean you are sliding backwards. Some days the greatest accomplishment is just to drag yourself to the weight room and get the workout in.” (Iron Mike Webster)


  • 4 reps of Front Squats EMOM for 7 minutes at 70% of 1 rep max

Met-Con WOD:

Partner-style Fight Gone Bad

  • instead of douing the traditional 1 minute stations, you and your partner will break this up however yous ee fit – only 1 person working at a time

3 rounds of the following:

  • 30 Wall Ball 20 lbs/14 lbs
  • 30 Sumo Deadlift HighPull 95 lbs/55 lbs
  • 30 Box Jumps
  • 30 Push Press 95 lbs/65 lbs
  • 30 Calorie Row/Airdyne


  • 50 pullups/ring rows/bar rows



About crossfitcphs

PE Teacher at Carleton Place High School
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