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7 04, 2020

Strength among change

“People create their worlds with the tools they have directly at hand.”

-Jordan Peterson

There are those that look to the past for guidance, those that look to the future, and those who live in the present moment. I am a believer that we need to use all three to map out where we are in life; learing from the past, enjoying the present, and planning the future. 

We speak to many people with goals in the fitness industry, but deeper than the external goals that we might want or even think we want, lies self awareness. A crucial internal step in learning where we are in life that is missed by many in search for the external in where we want to be. Before we get to where we want to be, we must know where we are.

Anyone that has dug deep and hit pay dirt with their goals has, at some level, discovered a little bit more about themselves as a person. We are not our goals, and our goals do not define who we are. This is not to say that having goals is not important, on the contrary, goals are necessary in order to stay true in life. But having goals without attempting to learn about ourselves,  is like trying to arrive at a destination in the dark. Self awareness is our gps system in our navigation and will allow us to observe our past, absorb our present, and see our future with open eyes. To discover ourselves we must observe ourselves in order to gain a perspective shift. Just as the feeling we get from seldomly hearing our own voice on a recording, some of what we see in our self discovery will disturb us at first. This is the major deterrent for most of us because it becomes too scary to face, this is true for all of us, we all have low points in our lives that are hard to adress. But we will come to find, the courage to stay strong through the uncomfortable will eventually start to light up the map towards not just we want, but what we need.

Choosing Strength

Our lives on a whole are the sum of the choices we make. After we are born into what nature has provided in parenting, genetics, geography, and social status the rest is up to us. Which direction we travel, is up to us. We can go in two directions with each decision, we can go up or we can go down. If we are without values or principles hearing this truth of cause and effect can seem stressful, because there are so many choices to be made over the course of just one hour of one day in our lives. However, if we can center our choices on values and principles, decision making, although still difficult, becomes directed. We can give ourselves the strength of knowing that we are choosing the right things for ourselves because we govern our own choices by what is important to us. 

Handling Change

As a fitness community we discuss many topics surrounding adaptation because the analysis of how we are adapting to our past situations will define the path of our current and future adaptations.  

I have had a few major relocations, or moves, in my life and it has always been consistent in mental and emotional adaptation, only now do I realize that this was all just adaptation to my ability to handle changing circumstances. When we are among major change, like relocating where we live, we often fail to recognize the macro viewpoint because we are usually too involved in the chaos presented within the change. But with each change large or small, we have the power to make a choice, which is why there is discrepancy among us when it comes to change. Some people fear change and can never go anywhere, they easily become stuck, and others close to them become stuck along with them. Where some crave too much change and are always looking for something new, never being able to see things through and overwhelming those who are close to them. 

In both of these situations we are running, in one situation we are running away and the other we are chasing, but nonetheless we are running when it is best to observe. But rightfully so, change is quintessential to mental barriers because the adaptation to change is to face ourselves, our deep selves, in essence we become the barrier to ourselves. That is downright scary for all of us whether on a conscious level or otherwise. However, if we can direct our choices and stay focused on our goals, we can find our way through those barriers of change more calmly, productively, and even find that the barrier is not a barrier but a new possibility. “When we experience change, everything is up in the air, it’s stressful, but in the chaos there are new possibilities.” (Peterson) Change presents itself differently and comes in many forms, one thing that is consistent about change is always chance. It is a chance for us to start new and redefine ourselves by either confronting ourselves when we would normally run away, or stay our course when we would normally stray.

5 04, 2020

Monday 040620

We are no longer going to be posting the daily CrossFit Oshawa class videos on our website. We will however still have the same structure of our previous posts and videos on our YouTube channel which can be found below.

#cfocommunity #crossfitoshawa #keeptraining #stilltraining

CrossFit Oshawa YouTube Channel

4 04, 2020

Sunday 040520

GENERAL WARMUP
3 min Easy run, nose breathing
20/20 Straight leg front-to-back swings
20/20 Straight leg side-to-side leg swings

MOBILITY
60s Standing straddle forward fold

SPECIFIC WARMUP
ABC Drills
50ft X 2 each
– https://www.youtube.com/watch?v=Eit3pGym2Dg

==========================================

METCON
For time:
10KM Run

#cfocommunity #crossfitoshawa #keeptraining @stilltraining

3 04, 2020

Saturday 040420

GENERAL WARMUP
3 Rounds:
1 min Butt kicks
30s Push-up to pike
30s High knees

MOBILITY
60s/60s Couch stretch

SPECIFIC WARMUP
With a broomstick:
10 Good mornings
10 Back squats
10 Elbow rotations
10 Thrusters

==========================================

METCON – FULL EQUIPMENT
For time:
21-15-12-9-6
Thrusters @ 135/95
15/12 Cal row
— right into —
2KM Run

METCON – PARTIAL EQUIPMENT
For time:
21-15-12-9-6
DB Thrusters @ 2 X 50/35
15/12 Cal row/bike OR 1000m Road bike
— right into —
2KM Run

METCON – @ HOME
EMOM for 8 min:
Odd: 21 Odd object thrusters
Even: 21 Bent overt chair/couch rows
— 2 min rest —
At 10:00
500 in-and-outs, in place
– https://www.youtube.com/watch?v=hrmzZs_clQ8

#cfocommunity #crossfitoshawa #keeptraining #stilltraining

2 04, 2020

Friday 040320

GENERAL WARMUP
EMOM for 6 min:
Min 1: 10 Buttkicks + 5 high squat jumps + 10 buttkicks
Min 2: 15s/15s Copenhagen plank hold
Min 3: 5/5 Cossack squats

MOBILITY
30s/30s Scorpion hold

SPECIFIC WARMUP
AMRAP for 3 min:
10/10 Shoulder touches in push-up position
10 plank up-and-downs
5 Inch worms

========================================

GYMNASTICS – FULL EQUIPMENT
Box muscle-up transition
3 Sets X 8-10 reps

GYMNASTICS – PARTIAL EQUIPMENT
Dips on a counter corner
3 Sets X 8-10 reps

GYMNASTICS – @ HOME
E(30s)OM FOR 5 min:
3-5 Explosive push-ups

======================================

METCON – FULL EQUIPMENT
5 Rounds:
5 Power cleans @ 185/135
60 Double-unders
5 Bar muscle-ups

METCON – PARTIAL EQUIPMENT
5 Rounds:
5/5 DB Burpee single arm clean @ 50/35
60 Double-unders
10 Strict chest-to-bar pull-ups

METCON – @ HOME
E(4)MOM for 20 min:
30-20-10
Ground-to-shoulder
Single leg hops
Pike-ups

#cfocommunity #crossfitoshawa #keeptraining #stilltraining

1 04, 2020

Thursday 04/02/20

GENERAL WARMUP
2 Rounds:
30 Mountain climbers
10 reps/side Bulgarian split squat

MOBILITY
10 reps/side World’s greatest stretch
– https://www.youtube.com/watch?v=8B6k7hYM6Tk

SPECIFIC WARMUP
2 Sets:
20s Glute bridge
20s Squat hold (in the hole)
20s/side Elbow side plank

===================================

METCON – FULL EQUIPMENT
5 Rounds:

AMRAP 3 min:
200m Run
30 DB squats @ 2 X 50/35
20 Burpees
– 2 min rest between rounds
– continue where you left off for one total AMRAP score

METCON – @ HOME
5 Rounds:

AMRAP 3 min:
30 Speed skater jumps
20 Alternating pistols
20 Burpees
– same rest & score as FULL

#cfocommunity #crossfitoshawa #keeptraining #stilltraining

31 03, 2020

Wednesday 04/01/20

GENERAL WARMUP
3 Rounds:
40s Jumping jacks
20s V-ups

MOBILITY
Elbow plank scap pushes + 2s pause
– 20 reps, slow and controlled with pause in protraction

SPECIFIC WARMUP
AMRAP 3 min:
20 Bird dogs
10 Deadbugs

======================================

WEIGHTLIFTING – FULL EQUIPMENT
6 Rounds:
3 Deadlifts @ 70%
60s Bike easy

WEIGHTLIFTING – PARTIAL EQUIPMENT
6 Sets:
3 Pull-to-pins
– hold every rep for 3s against the pins
– pull as hard as you can

WEIGHTLIFTING – @ HOME
E(2)MOM for 12 min:
Odd: 3 reps of 3s pull hold
Even: 40s Mountain climbers
– find something stable you can grab/pull at mid-shin level, like a step or couch

=====================================

METCON – FULL EQUIPMENT
60 Cal bike
200ft DB Farmer lunges @ 70/50 (1 DB)
200ft HS walk
60 Box jump overs @ 30/24

METCON – PARTIAL EQUIPMENT
For time:
3KM Bike OR 800m Run
200ft DB Farmer lunges
200ft HS walk
200ft Broad jumps

METCON – @ HOME
EMOM for 6 min:
Odd: 45s Mountain climbers
Even: 45s Alternating lunge steps

2 min rest

EMOM for 6 min:
Odd: 45s Shoulders taps
Even: 45s Jumping toe taps

#cfocommunity #crossfitoshawa #keeptraining #stilltraining

30 03, 2020

Tuesday 03/31/30

GENERAL WARMUP
Alternating tabata:
Butt kicks
Seated pike-up hold
– 20s ON 20s OFF
– https://www.youtube.com/watch?v=Ae5QigHjK1Y

MOBILITY
5 Reps PNF lat stretch on bench/couch
– 5s Contraction, pushing elbows against bench
– 5s Stretch, moving upper body toward floor
– https://www.youtube.com/watch?v=t_geZRV2oUA

SPECIFIC WARMUP
2 Sets:
30s Hollow roll to arch
30s Scorpions
30s Scap push-ups

========================================

GYMNASTICS – FULL EQUIPMENT
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Strict pull-ups

GYMNASTICS – @ HOME
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Towel rows
– https://www.youtube.com/watch?v=Ai3lMLDfOao

=======================================

METCON – FULL EQUIPMENT
E(5)MOM for 25 min:
25/20 Cal row
25 Thrusters @ 45/35
12 Burpees over bar
– each round is for time

METCON – @ HOME
With a continuous running clock; on the 0:00 – 8:00 – 16:00
75 Jumping good mornings
60 Air squats
20 Burpees

#cfocommunity #crossfitoshawa #keeptraining

29 03, 2020

Monday 03/30/20

GENERAL WARMUP
EMOM for 4 min:
10 Body weight good mornings
20 High knees

MOBILITY
Full squat t-spine rotations
– 10 reps/side

SPECIFIC WARMUP
3 Sets:
20s Alternating samson lunges
20s Backward arm circles
20s Pike-ups

=================================

WEIGHTLIFTING – FULL EQUIPMENT
— Snatch —
5 Sets:
1 Power snatch from pocket
1 Power snatch from hang
1 Power snatch from low hang
– 60-70% of 1RM snatch

WEIGHTLIFTING – @ HOME
— Single left vertical jump —
5 X 3/3 with pause in the bottom
– try to gain as much height as possible with each jump

===============================

METCON – FULL EQUIPMENT
9 Rounds:
8 Power cleans @ 135/95
8 HSPU
– rest 2 min after rounds 3 & 6

METCON – @ HOME
EMOM for 16 min:
Odd: 30s 2 Air squats + 2 Alt. reverse lunges
Even: 10-15 Piked push-ups/push-ups

#cfocommunity #crossfitoshawa #keeptraining

28 03, 2020

Sunday 03/29/20

GENERAL WARMUP
Alternating tabata:
Butt kicks
Seated pike-up hold
– 20s ON 20s OFF
– https://www.youtube.com/watch?v=Ae5QigHjK1Y

MOBILITY
5 Reps PNF lat stretch on bench/couch
– 5s Contraction, pushing elbows against bench
– 5s Stretch, moving upper body toward floor
– https://www.youtube.com/watch?v=t_geZRV2oUA

SPECIFIC WARMUP
2 Sets:
30s Hollow roll to arch
30s Scorpions
30s Scap push-ups

========================================

GYMNASTICS – FULL EQUIPMENT
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Strict pull-ups

GYMNASTICS – @ HOME
EMOM for 8 min:
Odd: 40s Plank
Even: 8-12 Towel rows
– https://www.youtube.com/watch?v=Ai3lMLDfOao

=======================================

METCON – FULL EQUIPMENT
E(5)MOM for 25 min:
25/20 Cal row
25 Thrusters @ 45/35
12 Burpees over bar
– each round is for time

METCON – @ HOME
With a continuous running clock; on the 0:00 – 8:00 – 16:00
75 Jumping good mornings
60 Air squats
20 Burpees

#cfocommunity #crossfitoshawa #keeptraining