Author Archives: crossfitcphs

About crossfitcphs

PE Teacher at Carleton Place High School

The gym will be closed until July 14th

I am on a Whitewater Canoe Trip on the Missisnaibi River from July 3-14 I will check in to determine where things are at with the hallway renovations outside of our room when I return to determine if, and when, … Continue reading

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Thursday, June 29 Gym Open @ 6:15am

The Kaizen principle is clearly at work in Taro, our good friend! PREPARATION: 2 rounds of: Row 20 Calories 10 Good Mornings 10 One Legged Deadlift with DBs STRENGTH: Deadlifts as follows: Set 1 – 6 reps @ 60% Set … Continue reading

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Wednesday, June 28 Gym Open @ 6:15am

Best seat in the house! PREPARATION: Row 300m 5 reps of Complex: Hang Power Clean +Power Clean + Hang Squat Clean + Squat Clean @ 65/35 STRENGTH: 1 set of 5 reps of Hang Power Cleans @ 60% 1 set … Continue reading

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Tuesday, June 27 Gym Open @ 6:15am

school will be open; doors will be open; alarm will be off – come ahead in and get to work I will be back by 6:40ish from Ottawa https://journal.crossfit.com/article/cfj-contest-submission-strength-in-community PREPARATION: Row 250m 10 Hang Power Snatches with bar Row 200m … Continue reading

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Monday, June 26 Gym Open @ 5:15pm

PREPARATION: Run 2 laps 10 Strict Shoulder Press with bar 8 Push Press with bar 6 Push Jerk with bar STRENGTH: E2MO2M, complete the following: 1 set of 5 reps of Strict Shoulder Press 1 set of 4 reps of … Continue reading

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Friday, June 23 Gym Open @ 6:15am

PREPARATION: Row 400/320m 20 reps of Rubber Band Shoulder Pull-aparts (attached to rig) 1 set of 10 reps of Incline Barbell Press @ 50% 1 set of 8 reps of Barbell Press with @ 55% 1 set of 6 reps … Continue reading

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Thursday, June 22 Gym Open @ 6:15am

PREPARATION: 10-8-6-4-2 reps of: Wall BallsĀ  Suitcase Deadlifts STRENGTH: Deadlifts as follows: in 25 minutes, build to a heavy 1 rep Max for today Met-Con WOD: Every 5 minutes, for 20 minutes: 30 second Handstand Hold (Or Hold weight above … Continue reading

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