Monday, December 30 Gym will be open at 5:30pm

  • the gym will be open at 5:30 pm for class to start around 6:00 pm (ish)
  • if you need to come earlier, I will be there at 3:00pm until 4:30 pm

 

  • I will be your friend!
  • I posted this on my high school blog as well
  • people tend to get wild at this time of the year with New Year’s Resolutions – remember that if you are so compelled to do so, make sure your goals are SMART goals
  • Check the “Goal Setting” section on the www.crossfitcphs1.wordpress.com site to ensure that your goals are in line with your abilities
  • From my perspective we all need to concentrate on improving our Front Squats as they form the basis of many of the movements we do
  • Position and full range of motion are critical
  • Remember that we all have different goals: some wish to lose weight; some want to gain weight in the form of muscle; some desire to master a new skill; others would love to compete; and still others just wish to stay active and fun in a group setting
  • My goal for the group is to create an environment where you feel comfortable to take risks pushing your limits and learning new skills. I want to create a few mini-competitions for us, and I would love to be able to have our crew participate in community events as a team (Sean Kilpatrick planted this seed in my head).

 

 STRENGTH:

  •  5 sets of 2 Power Cleans and 2 Jerks (2 PC first and then 2 Jerks)
  • 1 set of 20 reps of Front Squats @ 50% of your max
  • 1 set of 5 Front Squats @ 80% of your max

Met-Con WOD: adapted from the CrossFit.com main page

15-12-9-6-3 reps of the following:

  • Pull ups
  • Clean and Jerks 135/75 (or your scaled version)
  • Push ups

FINISHER:

  • 30 OHS with bar
  • 40 sit ups as fast as possible
  • Prowler sled pulls and pushes in the gymnasium

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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