MALVERN STRENGTH

Tuesday 9/30/08

Middle School Fitness Club begins today!  It will take place Days 1,3, and 5 during 9th period.
Warm up drills
Press Progression
Deadlift Progression

CrossFit
Warm up drills
5 rounds for time of:
Run 200m
50% BW Deadlift x 15
Push Press x 10

Cross Country
Squats, push-ups, pull-ups, and stretching.  Good luck in your race tomorrow!

Monday 9/29/08

Crew
Warm up with Med-Ball Clean Progression
Squat 5x5 (max load is bodyweight)
Weighted Push-up 10x3

CrossFit
Warm up drills
"Cindy"- As many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Friday 9/26/08

Crew
6:30-7:00
Malvern Warm up
High Pulls 5-5-5-5-5
Squat 5-5-5-5-5+ (weight cap at 155, max reps to 20 on final set)
7-7:30-Movement Drills w/ Mr. Miller

Friday 9/26/08

Thursday 9/25/08

Water Polo
Warm up drills
One rotation of the following exercises:
Med Ball Clean
Wall Ball
Kipping Pull-ups
Ring Dips

Good luck in your game today Water Polo!

CrossFit Group
Warm up drills
OHS-10x5
Farmers Walks-various sets for time or distance

Cross Country
Tabata Series
Sit-ups
Wall Ball
Pull-ups
Push-ups

Wednesday 9/24/08

Crew
6:30-7am
Malvern Warm Up
Dead Lift-5-5-5-5-5+
Weight cap at 155.  Go for Max reps to 20 on final set
Bench Press-5-5-5-5-5
Form work with Mr. Miller @ 7am
OHS
Ring Dips

CrossFit
Warm up drills
"Michael w/o GHD"
3 rounds for time of:
Run 800 m
50 Supermen
50 Sit-ups

The Cross Country team takes on GA today.  Good luck Malvern!

Tuesday 9/23/08

CrossFit Group
Warm up drills
21-18-15-12-9-6-3 rep rounds for time of:
25-50 pound Dumbell Swing
Pull-ups

Cross Country
5 rounds of:
Clean and Wall Ball x 15
Pull-ups x max reps

Monday 9/22/08

Crew
Warm up drills
Squat 5-5-5-5-5
Push press 5-5-5-5-5
Bent rows 4x8
Dips 4 x max reps

CrossFit Group
Warm up drills
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
H. McCurdy and L. Parsons get the "Great Form Award" for the day!

Speed camp also starts today with Coach Peal.  It will run Mondays and Wednesdays 4-5:30. 

Friday 9/19/08

Crew
Warm up drills
High Pull 5-5-5-5-5
Deadlift 5-5-5-5-5+ (weight cap at 155, reps to 20 on the final set)
Ring dips-20 reps
Pull-ups-80 reps

CrossFit Group
Warm up drills
For time:
75 pound Thruster
10-8-6-4-2
Double unders or single unders
50-40-30-20-10 or 150-120-90-60-30
D. Kennedy came in first at 5:45 (single unders)

Thursday 9/18/08

Water Polo
Warm up drills
5 rounds of
3 press, 3 push press, 3 push jerk
Pull-ups x max reps

CrossFit
Warm up drills
Clean Practice
Squat 5-5-5-5-5