Friday, the Last Friggin’ day of July…. Gym will be open @ 6:15 am by Sharpy and Clarky

  • two mesomorphs walk into a CrossFit gym…
  • or maybe three if Trevor shows up…

The following is from Matt Talley, a smart coach!

My company motto is

Get fit. Learn shit. Have fun!

What might that actually look like?

Last night I took my adorable dog for a 40 minute walk. I was wearing a 66lb weight vest and listening to Richard Dawkins’ “The Selfish Gene” on audio book through a single earbud.

I built up my cardiovascular health and overall work capacity, I learned a bit about biology, and I had fun getting fresh air and watching my dog be a dog.

PREPARATION:

  • 15 Good Mornings with Light Bar
  • 10 Good Mornings heavier
  • 10 Single Leg RDL with DBells  (each leg for 10 reps)

STRENGTH:

  • 1 set of 10 reps of Deadlifts @ 40% of your Training Max
  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 75%
  •  1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

  • 5 Clean and Jerks (135/95) [Scale to 65% of your Max]
  • 50 Double Unders (or 100 singles)
  • 50 Sit Ups (or if you loathe sit ups, 25 Sit Ups and 25 Push Ups)
  • 5 Clean and Jerks 
  • 40 Double Unders (or 80 singles)
  • 40 Sit Ups
  • 5 Clean and Jerks
  • 30 Double Unders (or 60 singles)
  • 30 Sit Ups
  • 5 Clean and Jerks
  • 20 Double Unders (or 40 singles)
  • 20 Sit Ups
  • 5 Clean and Jerks
  • 10 Double Unders (or 20 singles)
  • 10 Sit Ups
  • 5 Clean and Jerks
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About crossfitcphs

PE Teacher at Carleton Place High School
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