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22 01, 2020

Thursday 230120- HPT

Active Recovery Day:

Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.

22 01, 2020

WOD 012320

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

20/16 cal machine

100 Double unders

20 Alternating DB snatch 50/35lbs
A 15min window to work though a higher intensity conditioning triplet. There won’t be much interference other than heart rate, so the goal will be to push for higher levels of intensity but maintain it. Athletes should be careful here because we have been creating massive force all week but over shorter efforts. This needs to be a 15min sustainable effort.

Machines should bike a little bit, especially if we are going to be okay for the skipping rope. The better we are with the rope, the harder we can push on the machine. Looking to then go unbroken, over smooth tng reps on the DB.


21 01, 2020

Wednesday 220120- HPT

Gymnastics

3 sets

3 Explosive Russian dips
5 Hips to rings
7 Pike pulls
CFO Class: Gymnastics Conditioning

EMOM x 6

Min 1-
12/9 Cal Row
Min 2-
3 Band resisted ring dips

*We should be getting plenty of rest within this 12min EMOM, power outputs should remain high.


3 rounds of:

AMRAP 2mins

6 Front squats @ 70%
4 Box jumps 42/32″
1 Rope climb

3min Rest

*Continue where you left off each set for one overall score. Note your front squat load in the score.

Looking to stay consistent between the three 2min interval amraps. Our rep cycle speed should remain high until the end with the 3min rest. Front squats; we are looking to stay tall on the way down and drive up through the bar with a massive amount of speed. Box jumps; we need to be careful on the way down but find a rythm, we should expect the front squat should take some power away from these. The rope climb being the only upper body movement we have, we want to attack thinking fast hands up the rope.
Conditioning Intervals

8 x Max wattage on the rower in 10 strokes
2min Rest
Shoulder Accessory

3 sets
10/10 single arm banded angel
10 banded chest rows
21 01, 2020

WOD 012220

Crossfit Oshawa – CrossFit

Gymnastics

Gymnastics Conditioning

EMOM x 6

Min 1-

12/9 Cal Row

Min 2-

5 Deficit Handstand push-ups
We should be getting plenty of rest within this 12min EMOM, power outputs should remain high.

Metcon (AMRAP – Rounds and Reps)

3 rounds of:

AMRAP 2mins

6 Front squats @ 70%

4 Box jumps 42/32″

1 Rope climb

3min Rest

*Continue where you left off each set for one overall score. Note your front squat load in the score
Looking to stay consistent between the three 2min interval amraps. Our rep cycle speed should remain high until the end with the 3min rest. Front squats; we are looking to stay tall on the way down and drive up through the bar with a massive amount of speed. Box jumps; we need to be careful on the way down but find a rythm, we should expect the front squat should take some power away from these. The rope climb being the only upper body movement we have, we want to attack thinking fast hands up the rope.


20 01, 2020

Tuesday 210120- HPT

Weightlifting Technique

Clean & Jerk

6 x 1 clean pull + 3 Scarecrow cleans
CFO Class: Clean & Jerk

Clean & Jerk

1. EMOM x 3
70% x 4
2mins rest

2. EMOM x 3
60% x 6
2mins rest

3. EMOM x 3
55% x 8
2mins rest

4. EMOM x 3
50% x 10

Today we introduce barbell cycling, this will be the highest volume training piece of the week. We should be sure to recognize that these percentages are completely maintainable, its just the volume that will get challenging. The first two sections will be where we want to push for speed per repetition and work on cycling the barbell quickly. The last two will see a drop off in speed and more of a focus on maintainability.
CFO Class: MetCon

2 Rounds for time of:

20/16 cal Bike
12 Burpees
2min rest

This is an all out gut check. We should attempt to relentlessly attack this workout like we are being unleashed towards a workout standing in the way between you and your goals, your goals just on the other side. With only two rounds and a 2min rest in between athletes should look for a 1:2 work to rest ratio at least, scaling repititions to ensure this happens is key. The challenge then becomes, can we sustain our time from round 1 to round 2?
Strength Accessory

3 Sets
3 Weighted strict pull-ups
3 BTN Push press
Power Conditioning

6 sets
8/6 Cal Ski Erg @ damper 10
3 x (2 Burpee box jumps 30/24″ + 2 HAP wallball)

Rest as needed
*On the burpee box jumps, land in a fully extended position at the top of the box for maximal power output on the jump
Core, iso

3 sets
15s L sit hold on rings
30s GHD sit-up hold @ parallell
45s Plank hold
90s Rest
20 01, 2020

WOD 012120

Crossfit Oshawa – CrossFit

Clean & Jerk

“Clean & Jerk 60/60”

4 rounds of:

EMOM x 3

5 reps @ 60%

2mins rest
Today we introduce barbell cycling, this will be the highest volume training piece of the week. We should be sure to recognize that this percentage is completely maintainable, its just the volume that will get challenging. Athletes will start off feeling fine, and the 2min rest should help with load management. However, this will have athletes performing a total of 60 reps at 60%

Metcon (Time)

CFO Class: MetCon

2 Rounds for time of:

20/16 cal Bike

12 Burpees

2min rest
This is an all out gut check. We should attempt to relentlessly attack this workout like we are being unleashed towards a workout standing in the way between you and your goals, your goals just on the other side. With only two rounds and a 2min rest in between athletes should look for a 1:2 work to rest ratio at least, scaling repititions to ensure this happens is key. The challenge then becomes, can we sustain our time from round 1 to round 2?


19 01, 2020

Monday 200120- HPT

Gymnastics Power

EMOM x 6 rounds
Min 1
6 Toes to bar*
Min 2
3 Deficit hspu

*If your max is over 15 reps, perform these weighted with a medball between the feet. We are looking for this to be explosive and powerful, scale as needed for this stimulus. Nothing should be crazy difficult rep to rep.
CFO Class: Back squat

Backsquat+ Bands @ 30-40%

E30secMOM x 10
2 reps
We are getting to 30-40% of our 1RM Squat, adding a little bit of band tension, and squatting for speed. We have worked on positions and dialed them in, our challenge now is to hold our positions through speed. The purpose of dynamic effort is to prime the CNS and develop our muscular contractile potential. We are not looking for heavy weights at maximal efforts, we are looking to have overly managable loads on our bars that we can hit consistently fast and explosive.
CFO Class: MetCon

EMOM x 8

Min 1-
9 Thrusters 95/65lbs
Min 2-
3 Bar muscle ups

We are essentially looking for high power outputs, if we are too metabolically fatigued, this won’t happen even though we are doing the same work. This is low rep, light weight work, athletes can maximize their training response by putting as much effort into every rep as possible. Our efforts today are fixed, there is no score for this MetCon. This is pure training where we will only get out of it what we put into it. Over the 12mins of this dynamic effort MetCon we should be fully recovered min to min. We are looking for fast, agressive repetitions. Exactly similar to the backsquat approach in a MetCon setting. This is one of those workouts that we have to remind ourselves is part of the process, we need to ensure that the effort is high even when the work is low.
Post chain, iso

45° Glute ham raise Hold on GHD
3 x max time
Tempo Interval conditioning

Bike
20 rounds
45s @ RPE 3
15s @ RPE 9

*Rest 2mins every 5 rounds
19 01, 2020

WOD 012020

Crossfit Oshawa – CrossFit

Back Squat

Backsquat

E30secMOM x 10

2 reps @ 30-40%
We are getting to 30-40% of our 1RM Squat and squatting for speed. We have worked on positions and dialed them in, our challenge now is to hold our positions through speed. The purpose of dynamic effort is to prime the CNS and develop our muscular contractile potential. We are not looking for heavy weights at maximal efforts, we are looking to have overly managable loads on our bars that we can hit consistently fast and explosive.

Metcon (No Measure)

EMOM x 8

Min 1-

9 Thrusters 95/65lbs

Min 2-

3 Bar muscle ups
We are essentially looking for high power outputs, if we are too metabolically fatigued, this won’t happen even though we are doing the same work. This is low rep, light weight work, athletes can maximize their training response by putting as much effort into every rep as possible.

Our efforts today are fixed, there is no score for this MetCon. This is pure training where we will only get out of it what we put into it. Over the 12mins of this dynamic effort MetCon we should be fully recovered min to min. We are looking for fast, agressive repetitions. Exactly similar to the backsquat approach in a MetCon setting. This is one of those workouts that we have to remind ourselves is part of the process, we need to ensure that the effort is high even when the work is low.


17 01, 2020

Saturday 180120- HPT

CFO Class: MetCon

AMRAP 25mins of:

30 Ring dips
20 Power cleans 95/65lbs
30 Cal Row
10 Double dumbbell hang snatch 2×50/35lbs

A long one today, Our last workout of our volume phase. We are trying to simply accumulate reps through less demanding gymnastics movements, weightlifting loads, and cals on the machine. Push hard today and have fun knowing that to accumulate a lot of overall reps we are going to have to limit our reps performed in the first round. Less reps unbroken with quicker breaks will prove to be an effective strategy to last the full 25mins at a consistent pace.
Gymnastics conditioning

4 rounds of
20 cal bike
Max HS walk*

*if over 50ft add an obstacle
Gymnastics strength

E90secOM x 5
Min 1
Peg board ascent
Min 2
Max effort handstand push-ups
Aerobic Conditioning

3 x 10min Bike @ RPE 6-7-8
Odd object

EMOM x 6
Min 1
5 Fat bar Hang cleans
Min 2
75′ Sandbag Carry @Heavy
Core

Accumulate 30 reps
Parallette Tuck to Straight leg L-sit
Core

Weighted GHD Sit-ups to parallel
4 x 10 @Heavy
Rest 60 seconds between sets
17 01, 2020

WOD 011820

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25mins of:

30 Ring dips

20 Power cleans 95/65lbs

30 Cal Row

20 Single arm DB clean and jerks 50/35lbs
A long one today, Our last workout of our volume phase. We are trying to simply accumulate reps through less demanding gymnastics movements, weightlifting loads, and cals on the machine. Push hard today and have fun knowing that to accumulate a lot of overall reps we are going to have to limit our reps performed in the first round. Less reps unbroken with quicker breaks will prove to be an effective strategy to last the full 25mins at a consistent pace.