Embedded Files
2020 - 04 - 17 - At Home (and Google Meet at 1:00 pm, code is in the classroom)
Warm up will be Coach led in the Meet
AMRAP in 9 Minutes
9 Kettlebell/Dumbbell swings*
5 Burpees
*Detergent Jug/Milk or Water Jug/Backpack/Paint Can/Gymbag
or sub 5 Good mornings and 4 Deadlifts of an odd object
2020 - 04 - 16 - At home (and Google meet at 2:00 pm, code is in the classroom)
AMRAP in 12 (adapted from Street Parking and PK CrossFit)
8 Kettlebell Deadlift (or other object) (towel deadlift 4 seconds each rep)
6 Box Jump Squat
4 Inchworm to push-up
2020 - 04 - 15 - Outside
20-40 minutes. Brisk walk or run.
Want to spice it up? Run the distance between two light posts, walk or jog the distance to the next one. Run 2:Jog/Walk 1.
2020 - 04 - 14 - At Home
Warm Up:
30 seconds of each x 2
- Jogging on the spot, toe taps, skipping, stairs
- Air Squats
- Press or Push Press (use DBs, a Barbell, cans of food, waterbottles, patio pavers...)
- Alternating Lunges (reverse, forward, walking - your choice)
- Mountain Climbers
"Ladders" 10-9-8-7-6-5-4-3-2-1 Reps. Alternate exercises in each couplet. Rest 1-3 minutes between couplets.
Squat Jumps and V-ups
(Front Rack) Lunges and Strict Presses
Choose two more exercises (no repeats)
** Video descriptions of movements are now in the "Exercise Guide" in the classwork section (resources) of the Google Classroom
2020 - 04 - 09 - At Home (and in Google Meet today at 10:30)
Adapted from @unitedinmovement work out 2
Warm up and cool down today provided in the Google Meet.
12 Minute AMRAP (all divisions):
"compete division"
80 lateral hops over the Dumbbell (pick another object)
60 Air Squats
40 DB Shoulder to Overhead (M:50/F:35) (sub another object for load)
"Move hard division"
80 Lateral Line hops
60 Air Squats
40 Shoulder Taps
"Just move division"
60 lateral line hops (or step overs)
40 air squats
20 Shoulder taps (from knees allowed.
2020 - 04 - 08 - At Home/Outside
Please meet at 9:30 in the Google Meet for a chat and a stretch. (link in the G Classroom)
OR
Find a stretch/yoga video and complete the session. Record link in your journal.
OR
See Yoga flow progression in the G Classroom provided by BCHS Yoga team.
THEN
Consider 10 - 60 mins brisk walking or jogging. Get outside at a safe physical distance if possible.
2020 - 04 - 07 - At Home
Warm Up:
Burpee jump over a line/object (2 rounds of 1 minute on :20 rest)
30 seconds each x 2 of
Mountain Climbers
Push-up Plank
Jog on the spot, toe taps or skipping
Inchworm to push-up
WOD - "Humboldt Heroes" - courtesy of Paul Kane CrossFit
AMRAP in 16 Minutes
6 Hand Release Push-ups (scale to knees)
10 Double Unders or 30 SUs (Sub 30 Toe taps, 30 stairs, or 30 penguin jumps no rope
16 Sit-ups
10 Press or Push Press (Barbell, DB's, Backpack full of books, Water jugs, Can of Beans, Etc)
6 Burpees
* 1 Minute Rest
2020 - 04 - 06 - At Home - adapted from @sherwood215
3 Rounds of Warm up video below (watch till 2:48, the body weight part)
5 rounds of: (scale rounds if needed)
25 Jumping Air Squats
12 hollow rocks
1 Push-up*
* The push-up should take 30-40 seconds of slow steady movement to complete.
2020 - 04 - 03 - At Home (adapted from wodhunter)
8 minutes total plank time
Every time you break:
6 pike push-ups
4 reverse lunges (load with dumbbells or goblet kettlebell)
2 pistol squats (or 2 squats + 2 single leg Romanian Deadlift)
20 minute time cap
2020 - 04 - 02 - Outside
Yes, I am aware of the weather! Let's get some fresh air today. Wear layers. Consider waiting till past noon so it can warm up a bit. Send me a video clip of where you are walking!
"Ruck March" - 15-30 minutes brisk walking with a backpack on. Fill it with books, a water bottle, anything that will give it some weight. Outside preferred but up and down the stairs will elicit a response as well.
2020 - 04 -01 - At Home
Rest Day
If you have not been moving in a few days, scroll back down the feed and pick a W.O.D.!
2020 - 03 - 31 - At Home
100 Double-unders (sub 2 x single-unders or jumping jacks if no rope)
31 Lunge (L) --> Air Squat --> Lunge (R)
2 flights stairs (sub a step up and step down)
31 Sit-ups
2 flights stairs
31 Object Thrusters
100 Double Unders
Stretch
Can you find any "no-reps" in the video demos? Hint: watch the squats carefully
2020 - 03 - 30 - Outside
Lunge warm up. See Below. (watch till 1:24...I am working on figuring out how to chop videos)
W.O.D. from CrossFit.com posted 2020-03-26
3 rounds for time of:
50-m lunge in AFSAP (As Few Steps As Possible) **
1 burpee per lunge step taken
**consider having someone who can legally drive measure out 50 m on the street out front. Get out there before it snows too much!
2020 - 03 - 29 - At Home
Rest Day
Please check in to your Google classrooms for all classes tomorrow after 10 a.m. Consider completing module 2 which was originally due prior to Spring Break. More news and a workout will be available tomorrow.
2020 - 03 - 28 - At home
Active Rest Day
Stretch 10-30 minutes (maybe see below)
Walk outside 10-30 minutes
2020 - 03 - 27 - At home then outside.
Warm Up: 3 x through:
duck walks - 10 steps forward, back
groiners - 3 per side
quadruped hip circles - 5 per side, each direction
W.O.D. - CrossFit.com workout posted 110910
Tabata "Bottom to bottom" squat
Run 1 Mile
Below text is quoted from CrossFit.com:
"Clock starts on rising from last squat...The Tabata bottom to bottom squat is a Tabata squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate, no pause. The 10 second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the normal Tabata squat, motivates full hip extension. Also, the 10 second rests don't seem as short with this protocol." No gear, no problem.
Stretch: Quadriceps
Shout out to the folks that made the great video resources below!
2020 - 03 - 26 - At Home
Warm Up: 3 x through
20 Jumping Jacks
20 Mountain Climbers
W.O.D. : AMRAP (As Many Reps/Rounds as Possible) in 10 minutes:
10 Chair Dips
20 Step Ups (to stairs, bench, sturdy chair...be safe and creative)
10 Hollow Rocks
10 Burpees with Lateral Jump (no need for a barbell...the higher you jump the better!)
2020 - 03 - 25 - WOD - Outside
Bring a timer, some music (optional) and wear layers. Consider finding a path with some nice views.
Jog 4 minutes (warm up).
For 6 minutes, run (75 - 85 % RPE sprint) the distance from streetlight to streetlight, then jog the distance between 3 streetlights. At the six minute mark, turn around and do the same on the way back.
Jog 4 minutes back.
Stretch
2020 - 03 - 18 - WOD - At Home
Hi! Anyone out there following along? If so, pop me an email at jason.segger@spschools.org and let me know how you are doing. Here's a workout that could help relieve some stress and help maintain fitness.
Tabata: :20 seconds work/:10 seconds rest x 8 rounds. Complete all rounds of each exercise back to back. (Hint: There are great free tabata timers in the app stores and online.)
Squats
rest 2:00
Push-ups
rest 2:00
Sit-ups
rest 2:00
If you need a reminder of points of performance, please see the videos below:
(Abmats are NOT required to do sit-ups!)
2020 - 03 - 17 - WOD - At Home
Please read the announcement below the WOD!
WOD -
20-30 minutes brisk walk for distance. Sub to snow shoveling for your family or a neighbor.
2020 - 03 - 17 - General Announcement -
Hi Crew:
So I am at work preparing what the rest of this indefinite cancellation looks like. You can expect to see information soon regarding modules, etc in the Google classroom (codes below). I will posting at home/outside WODs in the days to come as well so that we can continue to build on our fitness. Feel free to reach out with questions at jason.segger@spschools.org (although I don't have many answers yet).
For now, check out the "At home" portion of CrossFit HQs website:
Bell CF Block 1 Classroom code: 6umaehb
Bell CF Block 2 Classroom code: jk4y4ii
For now, please be working on completing Module 2 which is due on Thursday. We'll work on how you can submit soon.
Take care. Heed the warnings. Wash your hands and socially distance as much as possible.
Coach Segger
2020 - 03 - 16 - General Announcement
All classes for students have been cancelled. At this time, no students are permitted in the building to retrieve any belongings; however, we are developing a plan. We are also developing plans for the continuation of student learning in collaboration with our education partners.
As we have more information, we will share it.
Thank you for your patience.
2020 - 03 - 13 - Class Announcement - Library
Guest Speaker Mike Shaw
2020 - 03 - 12 - Class WOD - Small Gym
Skill - Thrusters
For Quality and Completion:
3 x 10 Thrusters
3 X 20 Lunges
3 x 20 Push-ups
3:00 Plank
2020 - 03 - 11 - Class Announcement - Computer Lab
Rest Day:
Exercise your brain day...Module work in Room 203
2020 - 03 - 10 - Class WOD - Small Gym
Skills: Snatch, Single Arm Dumbbell Power Snatch
WOD:
AMRAP in 5
8 Wall Balls
8 Burpees
REST 2:00
AMRAP in 5
8 SA DB PSnatch
8 Goblet Lateral Lunge
2020 - 03 - 09 - Club WOD - Small Gym
AMRAP in 11
5 Power Snatch
5 Burpees
5 Pull-ups
2020 - 03 - 09 - Class WOD - Fitness Center
PAM Strength Rotation 1 - Day 1
This week: places
Mon --> Fitness Centre
Tues --> Fitness Centre
Weds --> Computer Lab
Thurs --> Computer Lab
Fri --> Computer Lab
2020 - 03 - 03 - Class WOD - FC
Back Squat Clinic
Bench Press or Strict Press 3 x 5 @ +5-10 lbs
3x
8-12 Tate Press
8-12 Diamond Push-ups
Row 250m x 3 (work to rest ratio 1:2)
2020 - 03 - 02 - Class Announcement - Fitness Centre today and tomorrow
Warm up on something OTHER than a bike unless you are NOT in Bikeathon
Bench Press Clinic
Deadlift 3 x 5 @ +5-10 lbs
3 x 8-12 SL RDLs
Run/Row 5 minutes for distance.
2020 - 02 - 28 - Class WOD - Small Gym
10-9-8-7-6-5-4-3-2-1
Dips
KB Deadlift
3 x
8 Good Morning + Reverse Lunge (R+L)
12 Russian Twists
2020 - 02 - 27 - Class WOD - Small Gym
Teams of 3 - Each movement for time. 1 athlete workds at a time. Rest as needed between movements.
30 Pull-ups
40 (Wo)Man Makers
50 Push-ups
60 Burpees
70 Cals Row
2020 - 02 - 26 - Class Announcement - Room 203
Exercise your brain day. Module work in the computer lab.
*** Module 1 is Due Tomorrow.
2020 - 02 - 25 - Class WOD - Small Gym
Skills: Forward Roll (to pistol squat), Turkish Get Up, MB Clean
WOD: 3-4 Rounds for Quality and Completion
1 Forward Roll
1-2 Turkish Get Ups per side
8 MB Cleans
8 Step Up/Step Downs
1 Forward Roll
REST
2020 - 02 - 24 - Club WOD - Small Gym
AMRAP in 11
5 Power Snatch
5 Burpees
5 Pull-ups
2020 - 02 - 24 - Class WOD - Fitness Center
"Baseline" - For time
Row 500m
40 Air Squats
30 Butterfly Sit-ups
20 Hand-release push-ups
10 Pull-ups
2020 - 02 - 21 - Class WOD - Small Gym
Skills - Wall walks, Deadbugs, KB swings
WOD - For TIme:
50 Russian Kettlebell swings
40 Squats
30 Burpees
20 Lengths
10 Pull-ups
2020 - 02 - 20 - Class WOD - Small Gym
Skills - Power Snatch, Toes-2-Bar, Slam Ball
WOD:
AMRAP in 5
5 Toes-2-Bar
5 Power Snatch
Plank
Rest
AMRAP in 5
10 Slam Balls
20 DUs
2020 - 02 - 19 - Class Announcement - Room 203
Rest Day.
Exercise your brain day! Meet in Room 203 for module work.
2020 - 02 - 18 - Class WOD - Small Gym
Skills - Wall Ball Shots, Hollow Rocks, Lunges
WOD - 4 Rounds for Time:
12 Wall Ball Shots
12 Alternating Lunges
12 Hollow Rocks
2020 - 02 - 14 - Class Announcement - Room 203
Exercise your brain day! Module work in the computer lab.
Happy Valentine's Day:)
2020 - 02 - 13 - Class WOD -Small Gym, Club WOD - Fitness Centre
Skills: Shoulder to Overhead movements, Pull-ups
WOD - For Quality and completion
20 DB Strict Presses
Club: Press, 3 x Max TRX Rows, Run challenge
2020 - 02 - 11 - Class WOD - Small Gym
Skills: Double Unders, Power Cleans
WOD - 4 Minute AMRAP - Burpees
Stretch
2020 - 02 - 10 - Club WOD - Fitness Centre
Deadlift 3 x 5 @ + 5 - 10 lbs
3 x
8-12 Single leg RDLs
Run/Row 7 minutes for time
2020 - 02 - 10 - Class WOD - Fitness Centre
Skills - Rowing Technique, Deadlift
WOD - Run/Row 7 minutes for time
2020 - 02 - 05 - Class Announcement
Please meet in Room 203 (Computer Lab) for intro to CrossFit lesson.
2020 - 02 - 04 - Class WOD - Small Gym
Skill - Squat Clinic
Tabatas - Air Squat, Butterfly sit-ups, HR Push-ups
2020 - 02 - 03 - Club WOD - Small Gym
AMRAP in 11
5 Power Snatch
10 Burpees
5 Pull-ups
2020 - 02 -03 -Class Announcement
Please meet in Room 203 (Computer Lab) for expectations, course outline, etc.
2020 - 01 - 20 - Class & Club WOD - SMall Gym
AMRAP in 12
7 Wall Balls
Run
7 Toes to Bar
2 minutes HR Push-ups
2020 - 01 - 17 - Class WOD - Small Gym
Skill - Handstand Walks
"PPPP"
AMRAP in 6
6 alternating pistols
12 (DB) Push Presses
6 C2B Pull-ups
Rest 3
AMRAP in 4
6 alternating pistols
12 (DB) Push Presses
6 C2B Pull-ups
2020 - 01 - 16 - Club WOD - FC
Run/Row 7 minutes for distance
BS/DL/SP/BP 3 RM or 3 x 5
2020 - 01 - 16 - Class WOD - FC
PAM Strength Rotation or 5 RM Test
Run/Row/Ride 7 mins for distance.
2020 - 01 - 15 - Class Announcement - Library
Please meet in the library to finish final assignment, self-evaluation, module work and study for cores.
2020 - 01 - 14 - Class WOD - Small Gym
"14.1"
In 10 minutes complete as many rounds as possible:
30 DUs
10 Power Snatches - RX (65lb/55lb)
Stretch
2020 - 01 - 13 - Club Announcement
No official club today.
Coach has diploma supervision.
2020 - 01 - 13 - Class WOD - Small Gym
Ocho Loco
8 RFT - 22 minute cap
8 Wall Balls
8 Burpees
8 Sit-ups
8 T2B
2020 - 01 - 10 - Class WOD - Small Gym
AMRAP in 6
(Wo)Man Makers
AMRAP in 6
1 Shuttle Run
6 Burpees
AMRAP in 6
6 Dips
6 Step Ups
2020 - 01 - 09 - Class & Club WOD - Fitness Centre
Run/Row 6 mins for distance
Vertical/Horizontal Press - 3x5 @=5-10lbs and/or squat/deadlift 3 RM
3 Sets max reps vertical pull or trx row
**Must be done and submitted all 5 modules to train today
2020 - 01 - 08 - Class Announcement - Library
Exercise your brain day! Please bring unfinished modules or prep for exams.
All movement labs are booked for SHRed concussion testing today.
2020 - 01 - 07 - Class WOD - Small Gym
Clean & Jerk - Technical RM
Accumulate 3 mins HS hold.
Accumulate 50 Dips in as few sets as possible.
Accumulate 50 Hollow Rocks in as few sets as possible.
Accumulate 50 HR Push-ups in as few sets as possible.
2020 - 01 - 06 - Class & CLub WOD - Small Gym
Dead Bugs
Manual Resistance Pull-ups
Tabatas
KB swings
Air Squats
Lunges
2019 - 12 - 19 - Class WOD - Small Gym
Partner WOD
For time:
50 (Wo)man makers
26 Pull-ups
2019 - 12 - 18 - Class Announcement - Room 203
Exercise your brain day. Module work.
**ALL MODULES ARE DUE TOMORROW
2019 - 12 - 17 - Class WOD - Small Gym
"The 12 days of Christmas"
KB SDHP
Step Up
Knees to Elbows
DB Thrusters
Hollow Rocks
HR Push-ups
SA DB Power Snatch
Wall Balls
Double Unders
Overhead Walking Lunges
:11 Plank
Burpees
Mark Q and Mrs. Thompson set the Rx Men's and Rx Women's time to beat!!
Coach's big head got some exercise too.
2019 - 12 - 16 - Club WOD - Small Gym
"12 Days of Christmas"
2019 - 12 - 16 - Class Announcement - Room 203
Module work. Let's exercise our brains and complete modules for Dec 19
2019 - 12 - 16 - Class Announcement - ROOM 203
Exercise your brain day. All modules due this Thursday.
2019 - 12 - 12 - Class WOD - Fitness Centre
"Baseline" For Time:
Row 500m
40 Air Squats
30 Butterfly Sit-ups
20 HR Push-ups
10 Pull-ups
2019 - 12 - 11 - Class Announcement - Room 203
Exercise your brain day. Module work.
2019 - 12 - 10 - Class WOD - Small Gym
Power Clean & Jerk
Pull-ups
"It's called weightlifting not lightlifting."
2019 - 12 - 09 - Class & Club WOD - Small Gym
Deadbug variation
AMRAP in 15
20 KB Rows
15 Squats
10 Slam Balls
5 Burpees
2019 - 12 - 06 - Class WOD - Small Gym
Block 1 - Karate with Master Instructor Sensei DeSa
Block 2 - TBA
2019 - 12 - 05 - CLass WOD - Fitness Center
Block 1 - Rotation 2, Week 2
Block 2 - Rotation 2 - Week 4
2019 - 12 - 03 - Class WOD - Large Gym
Karate with Sensei DeSa
#useyourfitness #regularlylearnandplaynewsports
* Please note: no gum, hats, jewelry
2019 - 12 - 02 - Club WOD - Small Gym
For time: 21 - 15 - 9
Devil's Press
Toes to Bar
rest
Row 1000m for time
2019 - 12 - 02 - Class WOD - Small Gym
For Time: 10 - 8 - 6 - 4 - 2
KB OH Walking Lunge
Dips
MB Clean
DUs
2019 - 11 - 29 - Class WOD - Small Gym
3 x for quality and completion
2 per side - DB Turkish Get Up
6-10 Hollow Rocks
WOD - For Time - "Bellerose Fran Lite"
12-9-6
DB Thruster
Pull-up
Rest
9-6-3
DB Thruster
Pull-up
2019 - 11 - 29 - Club WOD - Fitness Centre
Rowing practice. Row 750 m. Row 500m. Row 250 m.
Deadlift - 3 x 5 @ +5-10 lbs
Deadlift Challenge.
Pendlay Row 3 x 5
2019 - 11 - 28 - Class WOD - Fitness Centre
Block 1- Rotation 2 - Week 1
Block 2 - Rotation 2 - Week 3
2019 - 11 - 27 - Room 203
Exercise your brain day! Module work.
Module 4 is Due tomorrow.
2019 - 11 - 26 - Class WOD - Small Gym
RM 2 Hang Snatch + Snatch
Max Reps Pull-ups + Max Reps Tricep Push-ups x 3
10 SL RDL + 8 per side Lateral Lunge
Stretch
2019 - 11 - 25 - Class & Club WOD - Small Gym
Teams of 3
AMRAP in 7
Shuttle Run
8 RKBS
Rest
AMRAP in 7
8 Wall Ball Shots
8 Burpees
Rest
AMRAP in 7
8 Box Jumps
12 DUs
2019 - 11 - 21 - Club - Fitness Centre
Row for 20/15 Cals x 2
RM Press --> Push Press --> Push Jerk
3x
Lap Bottoms Up waiter's walk
Rest
Lap Mixed Carry walk
2019 - 11 - 21 - Class - TBA
TBA
2019 - 11 - 20 - Class Announcement - Room 203
Exercise your brain day. Module work.
** Please note, bring your modules on Friday as well.
2019 - 11 - 19 - Class WOD - Small Gym
"The Bear Complex"
5 Rounds for Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
2019 - 11 - 18 - Class & Club WOD
Skill: Kipping
AMRAP in 15
Med Ball Run
15 Goblet Squats
15 RKBS
REST :30
2019 - 11 - 15 - Class WOD - Small Gym
For quality and completion:
2-3 Rounds
DB Turkish Get up - 1 each side
Candlestick Roll/Candlestick roll to pistol
:30 Front Leaning rest
WOD -
AMRAP in 3 - Burpees
AMRAP in 2 - Alternating SA DB Snatch
AMRAP in 1 - Hollow Rocks
2019 - 11 - 14 - Club Announcement
SHRed concussion testing meeting in Room 215 for all Coaches and athletes.
If you are training today, head to the Fitness Centre and test 5 RM on major lift of your choice.
Run/Row 5 minutes for time.
2019 - 11 - 14 - Class WOD -
Block 1 - TBA
Block 2 - Fitness Centre
Rotation 2 Week 1
2019 - 11 - 13 - Class Announcement - Room 203
Exercise your brain day. Computer Lab. Module work.
2019 - 11 - 07 - Club Announcement - Fitness Centre
3 RM Press --> 3 RM Push Press
3 x Max Reps Pull-ups or TRX Rows
Row 30 Cals for time x 2 on plenty of rest
(Coach may need to be in a SHRed Concussion meeting the next few Thursdays (including today)) I will pop in to check in if I can't be in the FC the whole time, which I'd prefer:)
2019 - 11 - 07 - Class WOD - Fitness Centre
Block 1 - Rotation 1 - Day 3
Block 2 - Rotation 1 - Day 5
2019 - 11 - 06 - Class Announcement
Exercise your brain day. Module work in Room 203 with Ms. Holliday.
2019 - 11 - 05 - Class WOD - Small Gym
Skill: "Tap and Go Power Snatch"
WOD - AMRAP in 12
5 Rounds, each for time:
5 Power Snatch
5 Med Ball Cleans
10 Step Up Step Downs
Rest
Kipping Practice
2019-11-04 - Club - Small Gym
"Open 2020.2"
Complete as many rounds as possible in 20 (15) minutes:
4 DB Thrusters
6 Toes to Bars (Hanging Knee Raises)
24 Double Unders
RX - Men 50#, Women 35#
Scaled - Men 35#, Women 20#
2019 - 11 - 04 - Class Announcements
Block 1 - Large Gym
Block 2 - Computer Lab - Module work/Homework block.
2019 - 11 - 01 - Class WOD - Small Gym
"Open 2020.2" - Judged
Complete as many rounds as possible in 20 minutes:
4 DB Thrusters
6 Toes to Bars
24 Double Unders
Teen Boys 14/15 - 35#
Teen Girls 14/15 - 20#
Teen Boys 16/17 - 50#
Teen Girls 16/17 - 35#
2019 - 10 - 31 - Class & Club WOD - Small Gym/Yoga Room
Block 1 - ROMWOD in Yoga Room
Block 2 - ROMWOD in Small Gym
Block 3 - ROMWOD in Yoga Room
2019 - 10 - 29 - Class WOD - Small Gym
Skill: Tall Clean
Complex: Clean + 2 Hang Power Clean
3 x Max Reps Pull-ups
3 x Hollow Rocks
2019 - 10 - 28 - Class & Club WOD - Small Gym
Partner WOD! For time, Partners alternate movements.
10 Rounds:
10 Wall Balls (Sub KB SA Thruster)
15 KB Swings
10 HR PUs
15 Butterfly SIt-ups
Lunge there and back
** WOD courtesy PKCF
2019 - 10 - 25 - Class WOD - Fitness Centre
Block 1 Rotation 1 - Week 2
Block 2 Rotation 1 - Week 4
2019 - 10 - 24 - Club WOD - Fitness Centre (Coach will start WOD, then off to work with Wild Rose Rec Academy)
Run 3 mins max distance, rest 3 mins X 2
3 RM Deadlift (suggested ramp up: 10, 10, 7, 5, 5, 3, 3, 3)
3 x Max reps Pull-ups/TRX Rows
2019 - 10 - 24 - Class WOD - Small Gym & Fitness Centre
Block 1 - Small Gym Thriling 30
Block 2 - Rotation 1 Day 3
2019 - 10 - 22 - Class WOD - Small Gym
Skill: Power Snatch/Overhead Squat practice - 10 x 3
Conditioning:
2 mins max push-ups
4 mins max team shuttle run/plank
3 x 15 Hollow rocks
3 x 20 Curtsy lunge
2019 - 10 - 21 - Class WOD - Small Gym
Deadbug
AMRAP in 14
7 KB Deadlift
14 Burpee
14 DUs
7 Toes-2-Bar
2019 - 10 - 21 - Club Announcement
No official club today. All Coaching staff need to attend SHRed concussion coaches meeting with Mr. Thompson
2019 - 10 - 18 - Class Announcement
Block 1 - meet in the small gym with Mr. Enger. Use your fitness day. Spikeball.
Block 2 - meet in the small gym with Mr. Lafferty. Use your fitness day. Spikeball
2019 - 10 - 17 - Club Announcement
No Club this week. Coach in Kelowna with Sr Volleyball Team
2019 - 10 - 17 - Class Announcement
Block 1 - meet in Room 216 with Mr Enger. Module Work
Block 2 - meet in Room 214 with Mr. Hutchings. Module Work.
2019 - 10 - 16
Exercise your brain week. Please meet in Room 203 (Computer Lab).
2019 - 10 - 11
Adapted 20.1 - For time
10 Rounds
8 SA Alternating DB G2OH
10 Burpees
2019- 10 - 10 - Club WOD - Fitness Centre (Coach will start the WOD, then off to work with Wild Rose Elementary Rec Academy)
Back Squat (pause 2 secs at bottom) 5, 5, 3, 2, 2, 1, 1, 1 (ramp up as you work to a technical 1 RM)
Back Squat challenge: Max reps at 80%, 60%, 40%
Run/Row/Ride max distance in 5 mins
2019- 10 - 10 - Class WOD - Fitness Centre
Block 1: PAM Strength Rotation 1 - Day 1
Block 2: P.A.M Strength Rotation 1 - Day 2
2019 - 10 - 09 - Room 203
Exercise your brain day. Module work. Module 2 due October 17.
2019 - 10 - 08 - Small Gym - Class WOD
Skill: Power Clean & Push and Split Jerk practice
WOD - Conga Line Grace
Accumulate 30 reps Ground to Overhead.
2019 - 10 - 07 - Class & Club WOD - Block 1 - Fitness Centre, Block 2 Small Gym
Partner WOD - go round for round.
AMRAP in 6
8 Wall Balls
10 DUs
AMRAP in 6
8 Russian KBS
1 Lap SA KB Farmer's Walk
AMRAP in 6
8 Lunges
4 Pull-ups
2019 - 10 - 04 - Small Gym
Skill: DB Snatch
For Quality and completion:
3 x
max reps hanging knee raises
10 pistol squats
20 DB snatches
wall walk
20 Russian twists
10 SL toe touches
Mini ROMWOD
2019 - 10 - 03 - Club WOD - Fitness Centre
Deadlift 3 x 5 @ + 5-10 lbs
Deadlift Challenge - 1 x Max Reps at 70 % of above
Run/Row 5 minutes for distance.
2019 - 10 - 03 - Class WOD - Small Gym
On a continuously running clock, 2 minutes of each for max reps of:
Burpees
Reverse burpees
Double-unders
Slam Balls
Squat
Pull-ups
2019 - 10 - 02 - Room 203
Exercise your brain day. Module work. Module 2 due October 17.
2019 - 10 - 01 - Small Gym
6 Rounds, each for time:
Shuttle run
5 Power Clean
10 Burpees
20 DUs (3x SUs)
2019 - 09 - 30 - Class and Club WOD - Small Gym
Skill: Review Power Clean. Overhead Squat.
WOD - Tabata - Squats, Sit-ups, Push-ups, KB Sumo Deadlift High Pull
**Please note: Orange shirt day today
**Club will skip skill today. Coach is in the dentist chair at 12 noon.
2019 - 09 - 26 - Class WODs - Note Block 1 Small Gym, Block 2 Fitness Centre
Block 1: Skill build and ROMWOD Friday
Cartwheels, Handstands, Pistol Squats
Stretch
Block 2:
P.A.M Strength Rotation 1
2019 - 09 - 25 - Club WOD - Fitness Centre
Row 400m x 2
Strict Press 3 x 5 @+5-10 lbs
SA KB Farmer's walk --> Front Rack --> Bells up Waiter's walk
2019 - 09 - 25 - Class WOD - Small Gym
5 Minute AMRAP
5 Step Ups
8 Wall Balls
5 Minute AMRAP
5 Pull-ups
8 Burpee Broad Jumps
5 Minute AMRAP
5 Sit-ups
:18 Plank
2019 - 09 - 24 - Class WOD - Small Gym
Skill - Power Snatch --> Snatch
WOD -
Obelisk Run x 4, Rest 2 minutes, then:
Add 1 rep each round for 10 minutes
Wall Ball
Lunge/Leg
KB Deadlift
Push-up
2019 - 09 - 23 - Class & Club WOD - Small Gym (adapted from CF Edmonton)
Turkish Get Up practice - alternate partners
5 minute AMRAP
DUs
(6 Burpee penalty per break)
1 x max reps toe-2-bar.
3 sets of 70% of above
2019 - 09 - 20 - Class WOD - Fitness Centre
Backsquat/Bench Press Clinic
L2 - For Time:
Row 750m
50 Russian KB Swings
25 Air Squats
15 Push-ups
5 Lateral Hop Burpees
2019 - 09 - 19 - Club
Deadlift 3 x 5, Strict Press 3 x 5
3 x 12 Hatfield Back Raise
2019 - 09 - 20 - Fitness Centre
Deadlift/Strict Press Clinic
2019 - 09 - 19 - Fitness Centre
Deadlift/Strict Press Clinic
2019 - 09 - 18 - Computer Lab (203)
Exercise your brain day! Module work.
2019 - 09 - 17 - Class WOD - Small Gym
Skills - Front Roll Progressions, Toe-2-Bar (Hanging knee raises), DB Thruster
WOD - 5 - 7 Rounds for Time:
Max Reps T2B
10 DB Thruster
10 Dips
10 Jumping Lunges/Leg
Rest
2019 - 09 - 16 - Class WOD
Garbage can run for time.
Skills: Power Clean. S2OH Review.
WOD - For Time
25 Med Ball Clean
25 Burpees
2019 - 09 - 16 - Club WOD
Skills: Power Clean. S2OH.
WOD - For Time
25 Med Ball Clean
25 Burpees
2019 - 09 - 13 - Small Gym
Skills: Turkish Get Up, Handstand Progressions, Hollow Rocks
WOD - Tabata: Lunges then complete 3 x 15 Hollow Rock or scale
**Please Note: Terry Fox Run/Walk and BBQ. See you out on the course!
Revised class Schedule: Block 1- 8:00-9:00, Block 2 - 9:05-10:05, Block 4 - Extended Flex: 11:10-12:30, Block 5: 12:30-1:30
2019 - 09 - 12 - Small Gym
Skillz - Shoulder 2 Overhead lifts, KB swing, Wall Ball Shots
WOD - AMRAP in 10
5 PAM Burpees
10 Wall Balls
15 KB Swings
20 Plyo Box toe taps
(Rest 0-:60)
2019 - 09 - 11 - Computer Lab (203)
Exercise your brain day! Module work.
2019 - 09 - 09 - Small Gym
Skill Build Day
Shoulder to Overhead Drills - Strict Press, Push Press, Push Jerk, Split Jerk
Wall Balls
Russian Kettlebell swings
2019 - 09 - 06 - Small Gym
Skill - Lunge, PAM Burpee
WOD - For Time: "Baseline" - For those that did not complete on Friday.
Row 500m
40 Air Squats
30 Butterfly Sit-ups (Abmat ok)
20 Hand Release Push-ups
10 Pull-ups (Sub Burpees)
3 x 20 lunges
2019 - 09 - 06 - Small Gym
Skill - Pull-up progressions
WOD - For Time: "Baseline"
Row 500m
40 Air Squats
30 Butterfly Sit-ups (Abmat ok)
20 Hand Release Push-ups
10 Pull-ups (Sub Burpees)
Stretch - Seated Hamstring
2019 - 09 - 05
Please meet in the Fitness Centre
Squat Clinic and FC Orientation
Skill Build: Push-up, Butterfly Sit-up, Rowing, Pull-up/Burpee
** Please note: Tomorrow is "Baseline"
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