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16 07, 2019

Wednesday 071719- HPT

Snatch Complex

5 sets
2 hang power snatch
1 hang squat snatch

1-2 @ 50%
2-3 @ 55%
4 @ 60%
5 @ 65%
Barbell Cycling

On 90s x 10 (15mins):

5 Power Snatch @ 60%
CFO Class: MetCon

As many rounds as possible in 20mins of:

5 Double Dumbbell Snatch 50/35lbs
10 Burpee box jump overs
15 Cal Row/Bike/200m Run

Today’s MetCon is meant to be just a fun mix it up sort of workout, with a more unfamiliar movment on the double DB snatch and the grind of the 10 bbjo over 20mins, this workout is not about the score today. We want athletes to just move as consistently as they can mixing up what they choose to do for the monostructural movement over the 20mins ensuring to hit each movement at least once. This will allow us to step outside the box, allowing us to be not so structured and open to taking things as they come.
Gymnastics

4 sets
8 Floor Seated DB press
15s L sit hold
50ft hs walk
Post Chain Accessory

5 x 15 Back ext.
16 07, 2019

Wednesday 071719

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20mins of:

5 Double Dumbbell Snatch 50/35lbs

10 Burpee box jump overs

15 Cal Row/Bike/200m Run
Today’s MetCon is meant to be just a fun mix it up sort of workout, with a more unfamiliar movement on the double DB snatch and the grind of the 10 bbjo over 20mins, this workout is not about the score today. We want athletes to just move as consistently as they can mixing up what they choose to do for the mono structural movement over the 20mins ensuring to hit each movement at least once. This will allow us to step outside the box, allowing us to be not so structured and open to taking things as they come.


15 07, 2019

Tuesday 071619- HPT

CFO Class: MetCon

3 rounds for time of:

30 Push-ups
30 Pull-ups
10 Strict handstand push-ups
10 Bar muscle ups


Back quickly to a gymnastics focus. At first glance this looks like an “easier” version of Saturday. What we should expect however, is not an easier workout but a different stimulus. Rounds should go by quickly in this workout as opposed to saturday, making it difficult to hang on and push the pace. Athletes are encouraged to break often and early to not just make it to the end of this workout, but to push the pace in the end.
Endurance

Rowing

total distance: 5 km @ moderate to high intensity

2 rounds
750m @RPE 9/10
250m @RPE 5/10

500m @RPE 9/10
500m @RPE 5/10

1000m @RPE 9/10
Strength Endurance

5 x 15 Thrusters
2min rest
Shoulder Accessory

100 band lat pull dwns
100 band pull aparts
100 Ring rows
15 07, 2019

Tuesday 071619

Crossfit Oshawa – CrossFit

Metcon (Time)

3 rounds for time of:

30 Push-ups

30 Pull-ups

10 Strict handstand push-ups

10 Bar muscle ups
Back quickly to a gymnastics focus. At first glance this looks like an “easier” version of Saturday. What we should expect however, is not an easier workout but a different stimulus. Rounds should go by quickly in this workout as opposed to Saturday, making it difficult to hang on and push the pace. Athletes are encouraged to break often and early to not just make it to the end of this workout, but to push the pace in the end.


15 07, 2019

The Nazca Spiral, Part 1: Progression Parallels

The Nazca plain in Peru has large figures laid out on the ground. They were made from about 200 BC until about AD 600, and they are still there because there is practically no rain. There are animals and other shapes, including the left, which might be a maze. There is one theory that these shapes were walked through for ritual purposes.

Now if we pause to reflect, this strange phenomenon that has seemingly no significance to the context of an athlete, can actually start to harbour some meaning. When I look at this spiral I cannot help but see it as a natural course of improvement, development, or progression. When beginning a new sport, workout regime, or learning anything new at all; there is an initial learning curve where we tend to see linear progression (left). This is when learning is fun, engaging, and we often see improvements. We soon come to realize that our line of growth is not and cannot be exponential, there are natural progression limits. But when we are immersed in our goals, it becomes hard to see this macro perspective. It’s when athletes start to doubt: themselves, their training, their nutrition, their program etc… which is not all bad, we learn a lot in this phase of the athletes progressions because we are questioning. If we look not at the linear progression graph, but at the Nazca spiral, it gives us a more realistic visual aid as to what progression looks like over time. If we start at the beginning of the Nacza (with our goal to be to get to the centre), it looks identical to the linear progression, we start moving towards the centre right away. But rather than just falling off the graph, the charted Nazca path circles around the center briefly and then starts to move away. If we continue following the path, we can see that there is a pattern of moving toward the centre, then moving away, but ultimately getting closer to the centre or our goal over time. Observing this from a macro perspective, it is very clear that the path eventually leads to the centre, but in reality when we are walking the path, living the micro perspective, it’s almost impossible to see.

In CrossFit, getting new skills is damn sexy, it makes us feel good instantly. Something we are very used to- instant gratification. What is it to work for something? There is a learning factor amongst the grind, the basics, the very core of hard work.

Herein lies the paradox. The intention of crossfit almost always goes against the mentality of the athlete. Blame the alluring feeling of getting new skills like the pull-up and the muscle up, the pr.

CrossFit’s intention is a training program to be fit in all areas, to increase work capacity across broad time and modal domains. It has since become a sport to see who exemplifies its intentions in the best manner. Who is the most virtuous within CrossFit or fitness. Games athletes are always held in high regard, and made examples in our vastly growing community. We can learn a lot from them, however, with our skewed perspective of what we think is accomplishment we actually digress from using these athletes as examples. We do not see the forest for the trees which causes our mentality on training to be skewed.

The games athlete is a great exemplar of virtuosity and achievement of pursuit, they seem like they are living amongst their goals, they are living in the centre of the Nazca. It is clear that this is highly untrue, they might be in the centre of your Nazca, but the games athlete, the professional, the virtuoso is most likely further from their centre spiral then the average person from a relative standpoint.

If we can recognize and trust ourselves to have confidence with our progression, we can go from depending on daily motivations to thriving off of the discipline we were looking for in the first place. Because when you are disciplined, motivation is unnecessary.

14 07, 2019

Monday 071519- HPT

CFO Class: Weightlifting

1 RM Deadlift

1RM Deadlift time. This lift is always interesting, With only deadlifting heavy once every 6-8 weeks we still see such an increase in overall strength from even a deadlift standpoint after a squat cycle paired with a high frequency of pulling quickly from the floor (snatch, cleans, lighter deads).
CFO Class: MetCon

For time:

1 mile run

While we test our lifts, what we’ve gained and learned from our strength cycle. We will also test our 1 mile, 4 lap, run times. The mile is a race where we should be very diligent in our pacing. With four laps we want to feel our pace build each lap, using our RPE and the clock to guage this. My first lap should most often always be my slowest, getting faster each lap until it feels like we are full tilt for the last and final lap. Breaking the race up this way helps not only our performance but also staying mentally focused and engaged. If we only have one pace for something like this, we are trying to run at the highest speed possible but never resorting to walking.
MetCon

5 rounds for time of:

50ft Single arm overhead walking lunge 50/35lbs
10 Burpee pull-ups
12 DB box step overs* 24/20″

*One DB
Dynamic Midline Accessory

3 sets
10 strict TTB
20 seconds GHD plate twist
Rest 60 seconds

14 07, 2019

Monday 071519

Crossfit Oshawa – CrossFit

Weightlifting

20mins to establish

1 RM Deadlift
1RM Deadlift time. This lift is always interesting, With only deadlifting heavy once every 6-8 weeks we still see such an increase in overall strength from even a deadlift standpoint after a squat cycle paired with a high frequency of pulling quickly from the floor (snatch, cleans, lighter deads).

1-Mile Run (Time)

Max Effort 1-Mile Run
While we test our lifts, what we’ve gained and learned from our strength cycle. We will also test our 1 mile, 4 lap, run times. The mile is a race where we should be very diligent in our pacing. With four laps we want to feel our pace build each lap, using our RPE and the clock to gauge this. My first lap should most often always be my slowest, getting faster each lap until it feels like we are full tilt for the last and final lap. Breaking the race up this way helps not only our performance but also staying mentally focused and engaged. If we only have one pace for something like this, we are trying to run at the highest speed possible but never resorting to walking.


13 07, 2019

Sunday Funday 071419

Crossfit Oshawa – Open Gym

Metcon (Time)

For time:

400 m run

100 double unders

90 air squats

80 kettlebell swings (1.5/1 pd)

70 box jump overs (24″/20″)

60 burpees

50 wall balls (20#/14#)

40 toes-to-bar

30 pistols

20 pull ups

10 handstand pushups

400m run


12 07, 2019

Saturday 071319- HPT

Power Conditioning

40 seconds on, 20 sconds off x 8

Alrernating between
– Explosive sled drag
– Explosive sled pull
CFO Class: MetCon

As many rounds as possible in 15mins of:

30 Chest to bar pull-ups
30 Deficit Handstand push-ups 6/4″
10 Ring muscle ups
200ft Handstand walk
10 Bar muscle ups

You were probably thinking this week: where did all the gymnastics go? Well, here they are. Even though it’s a gymnastics biased workout, we still want to think about stimulus when we are scaling because more than gymnastics biased, this workout is stamina biased, if the movements are too challenging for us to keep a reasonable pace, or we go out too hard and blow ourselves up in the first two movements we will be doing a lot of standing around staring at bars, floors, and rings. Athletes should go at a pace where they can accomplish short rests and maintain a pace.
Endurance

2 sets:
30 cal Row
30 Cal Bike
60s Sandbag bear hug 3/2

Rest 4mins
Shoulder Accessory

10 sets

3 DB strict press
6 Bent over DB reverse fly’s

*Try to use light DB’s and not put them down between sets.
12 07, 2019

Saturday 071319

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

30 Chest to bar pull-ups

30 Deficit Handstand push-ups 6/4″

10 Ring muscle ups

200ft Handstand walk

10 Bar muscle ups
You were probably thinking this week: where did all the gymnastics go? Well, here they are. Even though it’s a gymnastics biased workout, we still want to think about stimulus when we are scaling because more than gymnastics biased, this workout is stamina biased, if the movements are too challenging for us to keep a reasonable pace, or we go out too hard and blow ourselves up in the first two movements we will be doing a lot of standing around staring at bars, floors, and rings. Athletes should go at a pace where they can accomplish short rests and maintain a pace.