Tag Archives: WOD

Three Things Thursday Friday!

Happy Friday everyone!

I hope you had a great week! Here’s what up with me…

1. School finished last Friday! Which would be totally awesome, except that I’ve committed to teaching summer school for the month of July 😦 Its not all bad tho, the paycheck (when it arrives) is pretty sweet and I’m teaching Careers, which is a pretty easy course to get through. All but one of my 32 students is reaching ahead, so they are super keen and very hard working.

I am however, counting down the days…18 to go!

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2. My 30 Day Healthy Lifestyle Challenge was super fun, but a lot more work than I had expected! Blogging for 30 days straight is tough! I hope you enjoyed the challenge, any suggestions for my next one?

3. I’m going to my first real Crossfit workout on Saturday! My sister is taking me to her box as a guest – I’m super excited, but very nervous!

Here’s our WOD:

Partner workout – 3 minutes each round per person followed by 3 minute break while the other partner does the work – 5 rounds total each = 30 minutes total

It will be continous so that the partner will take over where the other one leaves off.

AMRAP of:

12 Thrusters #95/65

8 Knee to Elbow

I will be sure to let you know what I think and how I make out, it’s going to be interesting!

Have a great weekend!

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Three Things Thursday!

Happy Thursday!

Hope your week is going well, mine has been crazy busy! Here’s what’s up:

1. I’m running again! Each month I give my classes a fitness related challenge and this months challenge is RUN STREAK – run everyday in May. The timing of this challenge is perfect, its gotten me out and running everyday and I’m loving it! Most days I’m not running very far – averaging about 4k a day, but at least I’m out there!

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2. It’s that time of year again! I’m back at Brock University for 3 days helping run the OFSAA Coaching Symposium Conference. It’s a bi-annual conference for high school teacher coaches offering a variety of workshops and active sessions focusing on the technical side of coaching and providing sport-specific skills, drills and strategies.

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If you’re a high school Health and Physical Education teacher and looking for some great coaching tips in a variety of sports and activities, check out the link and consider coming to our 2015 conference!

3. As I mentioned before, I was at a subject specific (Health and Physical Education) PD workshop on Monday and it was fantastic! I though I’d share with you one if the CrossFit workouts we did in one of the sessions.

Don’t Drop It!

Objective – in partners/teams- complete the following WOD with fastest time, however reps can only be accumulated while one person is holding a 65/85lb bar overhead, arms and ears in same plane.

50 double unders
30 laps of med ball carries (30 lb med ball)
50 burpee plate jumps
10 Handstands – hold for 10 seconds
30 single unders – 2 people in rope

Teams must complete all reps of one movement before moving on to the next. Any team member can rep out a movement and teammates can change up whenever they want. However, only one person can be working at a time. Reps don’t count when arms are no longer in same plane as ears. Officials must communicate well with each other to make this work – make sure someone LOUD is judging the bar!

Penalties – 5 sec
– dropping/picking up ball before feet get on plate during runs
– every other infraction – NO REP!!

Well, that’s it for today! I’m off to the conference dinner and social! Have a great night!