Monthly Archives: October 2015

Friday, October 30 Gym Open @ 6:15am

http://www.thespec.com/sports-story/6059548-stoney-creek-s-lacey-van-der-marel-a-hard-core-athlete-with-olympic-dreams/;send=false PREPARATION: Row 1000m 10 reps Seated Shoulder Press STRENGTH: 1 set of 10 reps of Bench Press @ 40% 1 set of 6 reps @ 60% 1 set of 5 reps @ 70% 1 set of 2 reps @ … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, October 29 Gym Open @ 6:15am

Rain or shine, the rent is due every day! PREPARATION: Row 500m 20-15-10 of the following: Goblet Squats KB Swings One Arm KB Push Press  STRENGTH: 1 set of 10 reps of Deadlifts @ 50% 1 set of 6 reps … Continue reading

Posted in Uncategorized | Leave a comment

Tuesday, October 27 Gym Open @ 6:15am

Are you paralyzed with fear? That’s a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember one rule of thumb: the more scared we are of a work or … Continue reading

Posted in Uncategorized | Leave a comment

Monday, October 26 Gym Open @ 5:20pm

there are plenty of CrossFit CPHS shirts, hoodies, racerback t-s and baseball style t’s available there will also be DicFit baseball t’s available as well like this bad boy in maroon They are actually long sleeves, but they are in … Continue reading

Posted in Uncategorized | Leave a comment

People are always watching how you respond to adversity, to setbacks, to failures. Inspire them with how you respond when things don’t go your way. PREPARATION: 2 rounds of: 10 Incline DB Press 10 DB Rows STRENGTH: 1 set of … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, October 22 Gym Open @ 6:15am

PREPARATION: STRENGTH: 1 set of 10 reps of Deadlifts @ 50% 1 set of 6 reps @ 60% 1 set of 5 reps @ 70% 1 set of 3 reps @ 85% 4 sets of 2 reps @ 87.5% ROWING … Continue reading

Posted in Uncategorized | Leave a comment

Wednesday, October 21 Gym Open @ 6:15am

http://www.crossfitinvictus.com/blog/the-benefits-of-doing-burpees/ PREPARATION: Row 1000m easy 10 Hang Power Cleans from the High Hang (bar only 10 Hang Cleans from the High Hang (bar only) STRENGTH: 10 sets of  1 rep of  Cleans @ 80% to 95% Met-Con WOD: EMOM of: … Continue reading

Posted in Uncategorized | Leave a comment

Tuesday, October 20 Gym Open @ 6:15 am

lots of XL t-shirts and hoodies for sale, wildcats! PREPARATION: Burgener Warm UP STRENGTH: Every 2 minutes, for 8 minutes (4 sets): Drop Snatch x 2 reps http://www.catalystathletics.com/exercise/312/Drop-Snatch/ Build over the course of the four sets, but focus more on … Continue reading

Posted in Uncategorized | Leave a comment

Monday, October 19 Gym Open @ 5:20pm

PREPARATION: 15-10-5 of: Jumping Squats Goblet Squats Air Squats $20 for t-shirts and racerback tees; $35 for hoodies Baseball t-shirts are coming at end of week (they say, “DicFit” on them) STRENGTH: 8 sets of 3 reps of Speed Back … Continue reading

Posted in Uncategorized | Leave a comment

Friday, October 16

PREPARATION: hang from 30 seconds; then perform 1 Pull Up repeat until failure STRENGTH: 1 set of 8 reps of Bench Press @ 40% 1 set of 6 reps @ 60% 1 set of 5 reps @ 85% 1 set … Continue reading

Posted in Uncategorized | Leave a comment