Monday, November 9 Gym Open @ 5:20pm


  • 10 Shoulder touch Push Ups
  • 10 Jumping Squats
  • 10 Bird Dogs


  • take 15 minutes to establish a 1 rep Max Power Clean
  • then take 15 minutes to establish a 5 rep Max Back Squat 
  • we will then use these numbers (along with your 1 rep Max for Back squat from a few weeks ago) to move forward for the next few months

There are still plenty of CrossFit CPHS t-shirts and hoodies for sale

The following video is done by Snatches and Scotch. They have done some exceptional video interviews of a very wide-ranging group of athletes. The one posted here is done with Jon Gilson, founder of AGAIN FASTER and  the AGAIN FASTER PROJECT. I attended his free seminar this Saturday at Reebok CrossFit FirePower in Milton. 

Sidenote: the camera man, Johnny Six Blocks, was at the seminar this weekend. He is an extraordinarily talented videographer, teacher, musician. 

Met-Con WOD:

PART A: use a weight that is approximately 60% of Clean an Jerk Max

In 10 mins complete as many reps as possible of the following barbell complex:

-1 Deadlift
-1 Clean
-1 Front Squat
-1 Shoulder-to-Overhead

-Pick a weight and stay there throughout the 10 minutes.
-The complex must be unbroken for it to count.

REST 5 minutes

PART B: no time domain; emphasis is on form


rep scheme of 10,9,8…3,2,1

alternate hand/leg each round (so I do 10 with Right, you do 9 with right, I do 8 with left, you do 7 with left, and so forth)

  •  Turkish Get ups  DB (each partner will only do 5 with each hand)
  • 1 arm KB Swings  
  • 1 arm DB Thrusters 
  • 1 foot Box Jumps 
  • 1 arm Overhead DB Lunge 
  • 1 foot Double Unders (scale is 1 foot skipping 3 x the number)

(courtesy of CrossFit Connection)



About crossfitcphs

PE Teacher at Carleton Place High School
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