Friday, August 7 Gym Open @ 6:20am

  • Yes, the gym is open this morning at 6:20am

What you have to do is look past sensational headlines and instead embrace the common sense in it all. For instance beyond the “headlines” to the contrary, longevity research shows that living longer and living better – has the same equation as does living healthier -> healthy whole foods diet, regular exercise, adequate and regular quality and quantity of sleep – and most of all A POSITIVE ATTITUDE – this is what shows up over and over again in the equation for living a better and longer life. It may not seem as sexy and exciting as the headlines to gobble the stem of some rare exotic plant found in some distant land and harvested only during full moons and leap years – but the common sense stuff should rule every time. Stop looking for the magic – there isn’t any such thing, other than the above things combined together.

Coach Scott Abel

PREPARATION:

  • 20 Air Squats
  • 15 Med Ball Cleans
  • 10 Hollow Rocks

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 40% of your Training Max
  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 75%
  • 1 set of 4 reps @ 85%
  • 1 set of 2 reps @ 95%

then:

  • 3 sets of 10 reps of Arnold Pullovers

then:

  • 3 sets of 8 reps of Landmine Rows

Met-Con WOD:

This is a version of Pat Sherwood’s devious workout from the other day (he actually had his crew do a 400m Run each time, the reps went down by 1, and the time cap was 40 minutes).

Time Cap of 20 minutes:

  • 250m Row
  • 20 Power Cleans @ 95/55
  • 20 Push Ups
  • 250m Row
  • 18 Power Cleans
  • 18 Pus Ups
  • 250m Row
  • 16 Power Cleans 
  • 16 Push Ups
  • and so forth until time is up
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s