Friday, July 29 Gym Open @ 6:15am


After all, it is Bench Press day…


  • Row 30 calories
  • Airdyne 20 calories
  • 10 reps of Reverse Snow Angels (note the use of the towel)

Episode 196: "Reverse Snow Angels" Here is a GREAT exercise for improving strength and control of your scapular stabilizing muscles. This will primarily target the scapular retractors, which are a key component in maintaining good posture. To perform this exercise: – Lay prone and make sure to keep your head on a smooth surface such as a towel. – Bring your arms completely overhead, then control the movement slowly down towards your hip and back up. You should be able to perform this exercise for 15 repetitions WITHOUT failure before progressing this exercise with an external load. In the second half of this video, I show this exercise with an external load of 5 lb weights. Note 1 – The most common compensation seen is hyperextension of the lumbar spine when the arms are overhead, resulting in the head leaving the floor. A cue I like to use to avoid this is to engage the core, which will allow you to maintain a neutral lumbar spine. Note 2 – Avoid shrugging with your upper trap as you elevate your arms overhead to allow all your upward rotators to work in synergy, including the middle and lower traps as well as the serratus anterior. FACEBOOK LIVE Q&A Saturday July 30th at 12 noon (PST)! ______________________________________________ The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit #prehab #theprehabguys #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #strengthandconditioning #correctiveexercise #stretching #crossfit #gainz #aesthetics #longevity #movement @uclamikey90 @arashxrex @craiglindell

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  • 10 Single Arm DB Bench Press with one cheek on bench


E2MO2M, Bench Press as follows:

  • Set 1 – 10 reps @ 67.5%
  • Set 2 – 8 reps @ 72.5%
  • Set 3 – 6 reps @ 77.5%
  • Set 4 – 7  reps @ 75%
  • Set 5 – 5 reps  @ 85%
  • Set 6 – 3 reps @ 87.5%


  • 2 sets of 12 Pendlay Rows

Met-Con WOD:


We are upping the load on this workout. If you need to drop the bar on each and re-set, please do so – it should be heavy. 

2 rounds, not necessarily for time,  of:

  • 500m Row 
  • 10 Hang Power Cleans @ 135/95
  • 8 Push Jerks @ 135/95
  • 4 Thrusters @ 135/95

REST 3 minutes between rounds

PART B> ‘Midline’

Alternating Tabata of:

  • Sit Ups
  • Supermans





About crossfitcphs

PE Teacher at Carleton Place High School
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