A. Front squat clusters 1.1.1 x 3 @ 4011 : rest 2-3min
+
B. 3 rounds for time:
400m sprint run : rest 3 min - 100% effort each sprint
+
C. 3 sets:
Amrap HSPU's : rest 2 min
Post results to comments
|
Amrap in 15 min:
6 Power snatch - 95#, 65#
12 burpees
Post results to comments
|
Second wave of this workout. If technique was solid, and small load (2%-5%) from previous week.
A. Low Bar Back Squats 6-6-5-5 @ tempo 30X0 : rest 2 min
B. Snatch grip deadlift 2-2-2 @ 240x0 (8 sec hold at the high hang, 8 sec hold 2"below the knee, 8 sec hold 2" from floor, back up to start. Barbell doesn't touch the floor between reps) : rest 2 min
C. Barbell Front step ups 3 x 6-8 @ 21X0 : rest 60 sec (height of box 3/4's of shin height) DO NOT PUSH UP WITH OTHER LEG!!!
D. Mid Plank (advanced use 25# plate on back) 60 sec hold x 3 : rest 60 sec
Post results to comments
|
Sat 15 Jun 2013 |
|
1.1 Saturday 9am Strong Man 10:15 am Mobility class |
 |
 |
 |
|
9am- Stongman training
5 rounds:
In teams of 3....
30m out and Back Prowler push
30 Ball slams
30m out and back Farmers carry - Farmers handles men- w/ 2 x 25#plates, 2 x 2.5# plates, Ladies 1.5 pood
30m out and back reverse sled pulls
Coaches notes- stagger the groups of 3 by 2 minutes to keep proper separation. Rest 2- 3 minutes after each round.
10:15am
Mobility class- there are a lot of new members at COP, make sure you guys/gals attend this class it is amazing. It is equally important to your training to take care of restorative work, and mobility. Get your stretch on !!!
Post results to comments
|
A. Split stance barbell press 3-3-3-3-3: rest 2 min
B. OTMEM for 8 min:
1 Squat clean - Body weight (scale as needed)
C. 100 banded tricep push downs
Post results to comments
|
A. 5 rounds for time:
400m sprint run : rest 5min - 100% effort each sprint
+
B. Trap 3 raise 3x 10-12 @ tempo 3011 :rest 60 sec
Post results to comments
|
Amrap in 20 minutes:
250 m row
8 Power snatch - 95#, 65#
12 ring dips
Post results to comments
|
Congratulations to Jaquie who placed 18th out 36 top competitors in the Canada West region. You always show a ton of character, never ever give up, and go as hard as you can giving it a 100%. You represented COP very well. I want to say how proud I am of you. I also want to thank everyone who came out to cheer her on, took pictures, and screamed your little hearts out, you guys are awesome.
I also want to thank the folks that made this all possible. Dave Kitchen, Chris Schaalo, all the judges, and volunteers. These events take a ton of work and you guys ran a tight ship. It was a great event!
A. Low Bar Back Squats 6-6-5-5 @ tempo 30X0 : rest 2 min
B. Snatch grip deadlift 2-2-2 @ 240x0 (8 sec hold at the high hang, 8 sec hold 2"below the knee, 8 sec hold 2" from floor, back up to start. Barbell doesn't touch the floor between reps) : rest 2 min
C. Barbell Front step ups 3 x 6-8 @ 21X0 : rest 60 sec (height of box 3/4's of shin height) DO NOT PUSH UP WITH OTHER LEG!!!
D. Mid Plank (advanced use 25# plate on back) 60 sec hold x 3 : rest 60 sec
Post results to comments
|
Sat 08 Jun 2013 |
|
Saturday 9am CrossFit 10:15am Mobility |
|
|
|
|
Sorry for the late post COP...
For those of you coming out todasy to watch the Regioanls, Jacquie first workout for today is at 10:30am.
Get out and show your support, she is doing amazing.
9am
Fight Gone Bad
Max Reps in 1 Minute of Each:
Wall Balls (20/14 lbs)
Sumo Deadlift High Pull (75/55 lbs)
Box Jumps (20″)
Push Press (75/55 lbs)
Row (Cal)
3 rounds. 1 minute rest between rounds.
Post results to comments
|
A reminder COP Jacquie is competing at the Canada West Regionals this Friday, Saturday, and Sunday at the Richmond Oval.
Cheerleaders wanted, come and show your support.
2 rounds for time:
20 Wall balls
400m run
30 double unders
20 wall balls
400 m row
30 double unders
Post results to comments
|
|
5 rounds:
A1. Narrow grip chin up (6" supinated, add load if needed) - 2 @ 50X0: rest 10 sec
A2. Wide grip pull up (6" outside shoulders width pronated) - 4 @ 40X0: rest 10 sec
A3. 1 arm d.b or k.b row - 6/ side @ tempo 30X0: rest 10 sec
A4. Recline ring curl - 8 (elbows must stay high) @ 20X0 : rest
Post results to comments
|
5 sets:
A1. Bench press (shoulder width) - 2 @ 50X0 : rest 10 sec
A2. Tate press - 4 @ 40X0 : rest 10 sec
A3. Dips - 6 @ tempo 30X0 : rest 10 sec
A4. Standing french press - 8 @ 20X0 : rest 2 min
Post results to comments
|
Hey COP this weekend is the Canad West Regionals at the Richmond oval.
Come out and support all the athletes, especially our very own miss Jacquie Block Glass who will be representing COP again this year.
Most of you don't get to see her train much any more because she is own her own program and trains during non class times, but this lady is strong, and ready to rock!!!
So if you haven't bought your tickets yet, get on it. Show your support, and do some cheerleading this weekend.
Seeing the "Best in the West" throw down is truly inspiring and will motivate the athlete and competitor in all of us.
https://events.cuetoems.com/cf_cawest/OnlineTicketSales.aspx
A. Deadlift 5-5-5-5 @ tempo 20x0 : rest 2 min
+
B. 4 sets for time - AFAP
15 Russian KBS
7 strict HSPU's - from deficit (45#plates) if 5 regular are too easy.
Rest 45 sec
+
C. GHD back extensions 3 x 12 -15 @ tempo 4011 : rest as needed. (advanced extend arms out in front overhead, superman)
Post results to comments
|
Sat 01 Jun 2013 |
|
Saturday 9 am CrossFit 10:15 am Mobility class |
|
|
|
|
A. Navy Seal
For time:
1000m row
50 thrusters
30 pull ups
+
B. Trap 3 raises
3 sets @ 3011:rest 60sec
10:15am - Mobility Class * One of the questions a student asked one of the coaches this weekend was "in the last two years what was the 2 most important things you learned". One of the answers was how important mobility was to performance and how important it was to staying healthy. So GET YOUR STRETCH ON COP!!!
Post results to comments
|
A. Back Squat 5-5-4-4 : rest 2 min
+
B. Front foot elevated d.b split squats 8-8-8/ side @ tempo 3011: rest 60 sec (can also use kettlebells)
+
C. Barbell side bends 65#,45# 50-50-50 (25/side each set)
+
D.For time:
75-100 sit ups
Post results to comments
|
As the certification came to a close, I realized how much knowledge, experience, and invaluable information these coaches actually have. (it's truly humbling)
When I was younger, and for a good chunk of my adult life I wondered what I want to do or be (when I grew up).
I sat there for 5 days for 8 or 9 hour a days listening, asking, and trying to absorb all I the information that I could. I also got to train 2x a day which was really cool. 
I am truly thankful to have found my passion in life, and be able to have gotten this opportunity to be apart of this amazing learning experience.
These two guys are not only beasts in the weight room (think 500# for a set of 10 back squats  ) , they are awesome guys, and amazing coaches.
Pop
|
3 rounds - total reps
60 sec amrap double unders
60 second rest
60 sec amrap burpees (100%)
60 sec rest
60 sec banded tricep push downs
60 sec rest
60 sec barbell bi cep curl
60 sec rest
60 sec alternating lunges (forward)
rest 60 sec
Repeat
Post results to comments
|
5 rounds:
A1. 5 Front squats @ 30x1 - 185#, 125#: 30 sec
A2. 10 DB (or KB) single arm press/side @ 3011 : 30 sec
A3. 400m run : rest 3 min
Post results to comments
|
A. Deadlift 5-5-5-5-5 @ tempo 20x0 : rest 2 min
+
B. 5 sets for time - AFAP
12 Russian KBS
6 strict HSPU's - from deficit (45#plates) if 5 regular are too easy.
Rest 60 sec
+
C. GHD back extensions 3 x 10 -12 @ tempo 4011 : rest as needed.
Post results to comments
|
Friday- Rest recovery day or make up a missed workout.
Early post COP!
I am off to Toronto for another course so Saturday's wod is being posted early.
See you all next Thursday .
Partner WOD - teams of two
For time:
2000 m row (alternate every 500m)
4 x 400m ball run relay (alternate each round, 2x each )
60 Clean and jerk/ ground to over head - 95#, 70# (switch every ten)
Both partners must complete all the reps before moving on to the next movement.
10:15am - Mobility class
Post results to comments
|
|
|
|
|
|
|
Page 1 of 59 |
