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22 03, 2019

Saturday 190323- HPT

Strength

5 sets of:

5 Deadlifts
10 Strict Def HSPU

Rest 3mins

CFO Class

Teams of 3

As many reps as possible in 25mins of:

Cleans

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

30/21 Calorie Row
30/21 Calorie Bike

Weight Climbs Every 30 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
Weight 6: 225/155
Weight 7: 245/165
Weight 8: 265/185

Accessory

4 sets of:

10 Farmers carry box pistols- Demo Vid
20 Medball push-ups
10 weighted hip ext.

22 03, 2019

Saturday 190323

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

Teams of 3

As many reps as possible in 25mins of:

Cleans

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

30/21 Calorie Row

30/21 Calorie Bike

Weight Climbs Every 30 Reps:

Weight 1: 95/65

Weight 2: 115/80

Weight 3: 135/95

Weight 4: 155/105

Weight 5: 185/135

Weight 6: 225/155

Weight 7: 245/165

Weight 8: 265/185
The workout starts with rowing and biking. On the row, we want to maximize effort and minimize transitions, since it takes a little longer to get in and out of the straps.Transitions on the bike are much faster, so athletes can afford to go a little harder and break it up more often.

The clean strategy can be adjusted based on the weight on the barbell. At the first two barbells, athletes will likely be able to hold on for larger sets before switching. As the weight increases, between 1-3 reps will appropriate depending on the athlete. Teams can work through in order, prioritizing fast transitions, as the rep schemes will decrease.


21 03, 2019

Friday 190322

Crossfit Oshawa – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes


20 03, 2019

Thursday 190321- 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.

20 03, 2019

Thursday 190321

Crossfit Oshawa – CrossFit

Goat Day (No Measure)

“Goat Day”

On 1min x 20mins:

Even Minutes: Movement 1

Odd Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths.


19 03, 2019

Wednesday 190320- HPT

Handstand Walk Practice

10:00 of Practice

Not for time or score – but for a chance to practice sound movement mechanics.

CFO Class

On 1mins x 18mins for total reps of:

Min 1- Cal Bike
Min 2- Kettlebell swing 1.5/1p
Min 3- Cal Row
Min 4- GHD Sit-Ups
Min 5- Shuttle run 25ft
Min 6- Box jump overs 30/24″

Today can be two things:

1. A very aggressive workout leaving athletes feeling wrecked but accomplished.
2. The complete opposite where we use it as a nice little primer for the open workout on Friday.

Athletes can choose which approach they would like to use. Being aware is still a good thing, Today involves a lot of high heart rate and midline, keeping in mind that we have no rest this is an 18 min workout not 1min intervals. This means we need to come out thinking about consistency, not speed.

Strength Protocol

3 sets:

10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions

19 03, 2019

Wednesday 190320

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

On 1mins x 18mins for total reps of:

Min 1- Cal Bike

Min 2- Kettlebell swing 1.5/1p

Min 3- Cal Row

Min 4- GHD Sit-Ups

Min 5- Shuttle run 25ft

Min 6- Box jump overs 30/24″
Today can be two things:

1. A very aggressive workout leaving athletes feeling wrecked but accomplished.

2. The complete opposite where we use it as a nice little primer for the open workout on Friday.

Athletes can choose which approach they would like to use. Being aware is still a good thing, Today involves a lot of high heart rate and midline, keeping in mind that we have no rest this is an 18 min workout not 1min intervals. This means we need to come out thinking about consistency, not speed.


18 03, 2019

Tuesday 190319- HPT

MetCon

4 Rounds:
50 Double-Unders
10 Alternating DB Squat Snatches (50/35)
7 Ring Muscle-Ups

Rest 1:00 between rounds.

CFO Class

Gymnastics strength

3 sets, for total strict reps, of:

Max strict handstand push-ups + 5-10 kipping handstand push-ups

Our goal for today is threshold training. To completely max out our strict handstand push-up and break through our strength threshold with kipping. Seeing if we can dial in our kip with shaky shoulders.


MetCon

On 4mins x 16mins:

20/16 calorie row

In the remaining time, as many rounds as possible of:

5 Power clean 185/125 lbs

5 Front Squats 185/125 lbs

*The CFO version is snatches, the HPT version assumes you repeated yesterday.

Conditoning

“Mad Max”

2Min Max Cal Bike
Rest 1min

90s Max Cal Bike
Rest 45s

1min Max Cal Bike
Rest 30s

30s Max Cal Bike

From Assault Fitness

Midline Accessory

Accumulate 3mins in a parrallel GHD sit-up hold

18 03, 2019

Tuesday 190319

Crossfit Oshawa – CrossFit

Gymnastics

3 sets, for total strict reps, of:

Max strict handstand push-ups + 5-10 kipping handstand push-ups
Our goal for today is threshold training. To completely max out our strict handstand push-up and break through our strength threshold with kipping. Seeing if we can dial in our kip with shaky shoulders.

Metcon (AMRAP – Rounds and Reps)

On 4mins x 16mins:

20/16 calorie row

In the remaining time, as many rounds as possible of:

5 Power snatch 155/105 lbs

5 Overhead Squats 155/105 lbs
Today is about maintenance on the rower and smooth reps on the barbell. Majority of athletes will benefit with 4 quick singles on the snatch, a breath, then power snatch the fifth rep to set up for the 5 smooth OHS’s. Rinse and Repeat.

Athletes should also realize the trap in that we don’t get credit for the row, this should be done diligently but with enough in the engine to move with purpose on the barebell.


17 03, 2019

Monday 190318- HPT

Repeat Day!

Monday’s, during the open, we will focus on learning from Friday’s effort and repeating the workout in order to put our best foot forward each week. If for some reason we aren’t repeating, the CFO workout will be plenty to prep for a Big volume day each Tuesday!