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So far Kev has created 1569 blog entries.
12 11, 2019

Wednesday 111319- HPT

Gymnastics Strength

5 sets
5 Strict chest to rings
5 russian dips
5 deep ring dips*

*Athletes can use their feet on the floor to deload the bottom of the dip as that his how we will catch it in a muscle up: Deep and unloaded.
Gymnastics technique

4 sets
10 Ring beat swings
12 Holllow banded pull downs
CFO Class: MetCon

On 1min x 20mins for total reps:

Min 1- 15/12 Cal Bike
Min 2- 15 push-ups

Another interval workout today, but this one feeling a little less like intervals and a little more like sustained effort on the bike as we will need our efforts to last 20mins. Looking for consistency with our repetitions over the entire workout.
Push/Pull Accessory

4 sets
8 seated db press
15 Ring Rows
12 11, 2019

WOD 111319

Crossfit Oshawa – CrossFit

Metcon (No Measure)

On 1min x 20mins:

Min 1- 15/12 Cal Bike

Min 2- 15 push-ups
Another interval workout today, but this one feeling a little less like intervals and a little more like sustained effort on the bike as we will need our efforts to last 20mins. Looking for consistency with our repetitions over the entire workout.


11 11, 2019

Tuesday 111219-HPT

Snatch

a) Deload work

6 x 3 pos snatch @ 50-60%

b) Technique

5 sets of:

1 pressing snatch balance
1 heaving snatch balance
1 snatch balance
CFO Class: Back squat Tempo

5 x 5 @ 3:2:X:1

Keep the percentage a low one.

During our deload week we are re-introducing the backsquat focusing on athlete awareness and positioning. The squat should be a weight that we can comfortably rep out in order to maintain control. Athletes focused on positioning with the chest tall through the heels on the way down and driving hard & fast through the midfoot on the way up.
CFO Class: MetCon

On 2mins x 10mins For slowest interval:

15 Kettlebell swings 50/35lbs
12 Burpees

Today is a true interval workout with roughly a 1:1 work:rest. Athletes should be maintaining unbroken efforts and going hard to the finish line during the last few burpees each round. There should be enough time for recovery each round for only 5mins of total work during the 10min duration.
Conditioning

10,000m Bike @ RPE 6
Post chain Accessory

3 x 10/10 single leg RDL’s
11 11, 2019

WOD 111219

Crossfit Oshawa – CrossFit

Strength

Back squat, Tempo

5 x 5 @ 50-60% (3:2:X:1)
During our deload week we are re-introducing the backsquat focusing on athlete awareness and positioning. The squat should be a weight that we can comfortably rep out in order to maintain control. Athletes focused on positioning with the chest tall through the heels on the way down and driving hard & fast through the midfoot on the way up

Metcon (Time)

On 2mins x 10mins For slowest interval:

15 Kettlebell swings 50/35lbs

12 Burpees
Today is a true interval workout with roughly a 1:1 work:rest. Athletes should be maintaining unbroken efforts and going hard to the finish line during the last few burpees each round. There should be enough time for recovery each round for only 5mins of total work during the 10min duration.


10 11, 2019

Monday 111119- HPT

CF Open 20.5 Redo

Or

As many rounds as possible in 15mins of:

5 Power cleans 155/105lbs
10 Toes to bar
15 Wallballs 20/14 lbs


This triplet is inspired by an original open workout, however it fits nicely in a deload week. Athletes should be moving quickly through rounds on this workout, hitting the barbell, the ttb, and the wallballs unbroken for the most part and taking our time in transition. A nice workout to move through at an RPE of 7/8.
Gymnastics Strength

5 sets
RPE 6 Muscle ups + 5-8 strict ring dips
Gymnastics Accessory

5 x 12 Banded hollow Y pulls
Conditioning

3 x 1,000m row
1min rest
Midline Accessory, Dynamic

5 sets
10/10 Half kneeling landmine rotations
10/10 Squatting Pallof press
10 11, 2019

Monday 111119

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

5 Power cleans 155/105lbs

10 Pull-ups

15 Wallballs 20/14lbs
This triplet is inspired by an original open workout, however it fits nicely in a deload week. Athletes should be moving quickly through rounds on this workout, hitting the barbell, the ttb, and the wallballs unbroken for the most part and taking our time in transition. A nice workout to move through at an RPE of 7/8.


9 11, 2019

Overconsumption- The root cause

“There are a thousand hacking at the branches of evil, to one who is striking at the root.” -Henry David Thoreau

Society has been engrained to treat symptoms while ignoring root causes of our problems. Take a look at the medical industry: latest studies show that Chronic disease in the United States is rising so much that by the year 2040 the country will be bankrupt because the entire federal budget will be spent on healthcare (Chris Kresser). This is within our lifetime.

We should take a quick look at the medical industry. This industry, best put by Kresser, is like a football team with no quarterback; we have specialists for every little thing but nobody who is responsible for diagnosing and properly referring out. You might think that a general physician, your family doctor, went to school for those matters and they are your quarterback and you should be right. However, in reality this isn’t so, they are taught a micro method and placed in a position with macro responsibility and authority. 

Ambitious to develop

Looking inward is not an easy thing, it is hard, takes time, and can become very draining to look into root causes all the time, but the minute we uncover a root cause it gives us so much power to act in an appropriate manner. We see this error all the time with ambitious people, there is nothing wrong with ambition, in fact without it society wouldn’t be where we are today. When the desire for success outweighs the hunger for development, ambition has lost its benefit. When job searching, with a focus on improving the quality of your resume but not the content is an example of ambition to succeed but not to develop. 

With the ambition to develop our society as a whole we can simply learn a lot from the decades of systematic issues and errors of approach in the medical field and work backwards from there.

Overconsumption

With consumption being shoved down our throats in this vast and fast age of information, society is seemingly at an all time high for consumption in every area of stimulus: Mental, physical, spiritual, social, financial, material goods. It has been made so easy for us to consume and where the irony lies is those seeming to succeed have governed their consumption as much as possible. 

We should and will stay focused on what we know and deconstruct the physical overconsumption, thankfully this area of focus can make some of the biggest change in human condition. There are only three ways in which we physically consume:

  1. Breathing: Oxygen
  2. Eating: Nutrients
  3. Drinking: Hydration

The adage, “less is more” definitely applies to all three areas of physical consumption. We have been indoctrinated to over hydrate through many means but none more than the marketing campaigns of big sugar. We have developed the habit of sedentary lifestyles, where we experience the issues that come with physical under-exertion and nutritional overconsumption. Finally, we even breathe too much, with the lifestyles we live we are relaxed in all the wrong places and stressed in all the wrong places. We have conditioned our bodies to require too much oxygen and respond horribly to carbon dioxide.

All of these issues that have been conditioned into our minds and our automatic habits can be reversed quicker than they were brought upon us, but maybe not easier. In the next coming weeks, we will learn together about physical overconsumption, the damages, the root causes, and how we can change in order to develop ourselves as functional human beings.

8 11, 2019

Saturday 110919- HPT

CFO Class: MetCon

Teams of 3

As many reps as possible in 20mins of:

Push-ups

Notes: With one team member doing push-ups at a time, anytime a team member breaks the plank position each team member must stop and do a legless rope climb. Scaling options include kneeling push-ups and floor supported rope climbs x 3.


Today’s workout is to have a little fun together as a team and honestly just goof around and get swole. These type of workouts are great every once and a while to let loose with no pressure and just hit something that will promote some muscular growth. In this workout, athletes will be dependant on one another to keep holding on trying to get as many push-ups as they can before passing onto the next athltete on the team. With one team member doing push-ups at a time, anytime a team member breaks the plank position each team member must stop and do a legless rope climb. Teams are encouraged to come up with what they think the best strategy for them will be using the wod rehersal to understand somewhat of what this might feel like.
Strength

6 sets

3 Sumo deadlifts
5 pausing bench press*

*Pause for 5s at lockout and 5s on the chest keeping tension
Recovery Conditioning

3 rounds
2 minutes @Easy
90 seconds @mod
60 seconds @Hard
8 11, 2019

WOD 110919

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3

As many reps as possible in 20mins of:

Push-ups

Notes: With one team member doing push-ups at a time, anytime a team member breaks the plank position each team member must stop and do a legless rope climb. Scaling options include kneeling push-ups and floor supported rope climbs x 3.
Today’s workout is to have a little fun together as a team and honestly just goof around and get swole. These type of workouts are great every once and a while to let loose with no pressure and just hit something that will promote some muscular growth.

In this workout, athletes will be dependant on one another to keep holding on trying to get as many push-ups as they can before passing onto the next athltete on the team. With one team member doing push-ups at a time, anytime a team member breaks the plank position each team member must stop and do a legless rope climb.

Teams are encouraged to come up with what they think the best strategy for them will be using the wod rehersal to understand somewhat of what this might feel like.


7 11, 2019

Friday 110819- HPT

20.5 Friday Night Lights Finale! Join us for a social afterwards at the Portley Piper

CFO Class: MetCon

CF open 20.5
Gymnastics Accesssory

On 1min x 14mins

Min 1
3-5 Russian Dips + 12 Push-ups
Min 2
5-8 Strict pull-ups + 12 Ring rows
Shoulder Accessory

Accumulate 500ft of Double kb overhead walk

Choose your weight