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So far Kev has created 1465 blog entries.
15 09, 2019

Monday 091619- HPT

BB Cycling

3 rounds
4 snatch 75%
3 snatch 80%
2 snatch 85%
1 snatch 90%

Set up 4 bars and storm through for time, rest as needed.
CFO Class: MetCon

5 rounds for time of:

800m run
10 deficit handstand push-ups 8/6″

With a longer run and only 10 reps in the gym, even though the reps should be very challenging, the workout should feel like a running wod with a short break in the gym for some hspu work. Athletes are encouraged to maintain a deficit in either the hspu, the piked box supported hspu with a deficit, or a heavier dumbbell press. Athletes should be ready to run hard today for the first 600m’s of the 800, looking to slow our pace just that little bit in order to hit the hspu right away, coming off the wall after our 10th rep right into the run. Running hard with quick transitions will bring success in this one.
Conditioning

6 sets
100m Sled pull
15/12 cal Bike
Rest 90s
Midline Accessory

3 sets
60s Tall kneeling front rack kb hold 60s
100ft sandbag carry
15 GHD sit-ups
13 09, 2019

Saturday 901419

Crossfit Oshawa – CrossFit

Metcon (Time)

“The standard”

For time:

30 Clean & Jerks 135/95lbs

30 Ring muscle ups

30 Snatches 135/95 lbs
From the CrossFit Games.

Athletes should plan to be composed from the start to the finish, this will feel like we can keep a significantly fast tempo from the start, but if we find ourselves on pace with tia toomey, we’ve gone out too hard. Being three benchmark workouts, we can get caught up in expecting certain results by comparing to previous times and combining to get an overall time for this workout. This would be a mistake. A totally different workout combined than seperate with a totally different stimulus.


12 09, 2019

Friday 091319- HPT

CFO Class: Weightlifting, cycling

EMOM x 4min

5 Power clean & Jerk (tng) 65-70%

EMOM x 3min

3 Power clean & Jerk (tng) 70-75%


Some barbell cycling today, looking for those rhythmic, smooth and fast reps. Controlling the bar at the hip on the descend will be crucial to linking smooth reps together today. Athletes should be prepared to move and rest quick, this workout will require a solid foundation of mechanics.
CFO CLass: MetCon

3 rounds for time of:
100ft plate push 70/45lbs
10 Front squats 185/130lbs
400m Run


We are starting to build more and more intensity into our program. At first glance of this workout, the plate push jumps out at us, athletes will simply push plates across the floor back and forth on the 25ft track, thinking of this essentially as a very low sled push. taking some time on the turn around will definitely help us to save a little bit of our legs for that moderately heavy deadlift. When we get onto the run, athletes should push the pace to get back and make quick work out of the movements in the gym.
Grunt work

5 sets
60ft Yoke Carry
100ft sandbag carry
200ft farmers carry
Gymnastics accessory

4 sets
40s nose to wall hold
20 Hollow banded lat pull downs
25ft compression drill
12 09, 2019

Friday 091319

Crossfit Oshawa – CrossFit

Clean & Jerk Cycling

On 1min x 4min

5 Power clean & Jerk (tng) 65-70%

Clean & Jerk Cycling

On 1min x 3min

3 Power clean & Jerk (tng) 70-75%
Some barbell cycling today, looking for those rhythmic, smooth and fast reps. Controlling the bar at the hip on the descend will be crucial to linking smooth reps together today. Athletes should be prepared to move and rest quick, this workout will require a solid foundation of mechanics.

Metcon (Time)

3 rounds for time of:

100ft plate push 70/45lbs

10 Deadlifts 275/185 lbs

400m Run
We are starting to build more and more intensity into our program. At first glance of this workout, the plate push jumps out at us, athletes will simply push plates across the floor back and forth on the 25ft track, thinking of this essentially as a very low sled push. taking some time on the turn around will definitely help us to save a little bit of our legs for that moderately heavy deadlift. When we get onto the run, athletes should push the pace to get back and make quick work out of the movements in the gym.


11 09, 2019

Thursday 091219- 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.

11 09, 2019

Thursday 091219

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

50/40 Calorie Row

100 Double unders

50 Push Press 115/80 lbs

100 Double unders

50/40 Calorie Row
In this chipper workout, things will likely start to get sticky at the start of the push press. Athletes can pace out the opening two movements so they are able to thrive on the barbell and not just survive. This likely means holding a moderate pace on the first row, emphasizing a slow recovery and a big drive, then breathing & relaxing through the double unders. If approached correctly, athletes can aim to knock the barbell out in 3-5 sets with quick rest periods. When athletes get back to the second half of the workout, they can look to hold a slightly more aggressive pace than that on the front half, looking to finish strong.


10 09, 2019

Wednesday 091119- HPT

Weightlifitng, Cycling

EMOM x 4min

5 Squat Snatch (tng) 70-75%

EMOM x 3min

3 Squat Snatch (tng) 75-80%
CFO Class: Strength

4 sets:
7 Front Squats / 13 Back squats


We are entering into a mini squat cycle as the open quickly approaches. After a deload week we hit this cluster set again to force a little bit of adaptation. Athletes will use the same weight across 4 sets @ 60% of our 1RM backsquat. A cluster set is performed by doing 7 front squats, racking our bar, then taking a breath and getting right back under it to complete the 13 backsquats. This concludes the set.
CFO Class: MetCon

“Nasty Girls”

3 rounds for time of:

50 air squats
7 Ring muscle ups
10 hang cleans 135/95lbs

A benchmark wod to flush the legs and simply because we haven’t hit this one in a while. Nasty girls is a sneaky benchmark, she gets you when you least expect it. Athletes should move smooth on the squats, speedy squats will spike heart rates and get us nowhere fast. Hitting the rings fresh we are looking for our biggest effort here, going unbroken is almost a must for this high intensity burner. When we approach the barbell, we might expect some grip interference but we need to realize that our grip should recover during the next set of airsquats. Athletes should essentially cycle the airsquats as an active rest and hit the next two movements as hard as possible with sounds mechanics.
Conditioning

3 rounds
20/16 cal ski
400m run
200m walk

5 rounds
12/9 cal ski
200m run
100m walk
Midback Accessory

3 sets
10 Banded Y pulls
10 Band pull aparts
10 Ring outs
10 09, 2019

Wednesday 091119

Crossfit Oshawa – CrossFit

Strength 7/13

4 sets:

7 Front Squats / 13 Back squats
We are entering into a mini squat cycle as the open quickly approaches. After a deload week we hit this cluster set again to force a little bit of adaptation. Athletes will use the same weight across 4 sets @ 60% of our 1RM backsquat. A cluster set is performed by doing 7 front squats, racking our bar, then taking a breath and getting right back under it to complete the 13 backsquats. This concludes the set.

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
A benchmark wod to flush the legs and simply because we haven’t hit this one in a while. Nasty girls is a sneaky benchmark, she gets you when you least expect it. Athletes should move smooth on the squats, speedy squats will spike heart rates and get us nowhere fast. Hitting the rings fresh we are looking for our biggest effort here, going unbroken is almost a must for this high intensity burner. When we approach the barbell, we might expect some grip interference but we need to realize that our grip should recover during the next set of airsquats. Athletes should essentially cycle the airsquats as an active rest and hit the next two movements as hard as possible with sounds mechanics.


9 09, 2019

Saturday 091419- HPT

CFO Class: MetCon

“The Standard”

For time:

30 Clean & Jerks 135/95lbs
30 Ring muscle ups
30 Snatches 135/95 lbs


From the CrossFit Games. Athletes should plan to be composed from the start to the finish, this will feel like we can keep a significantly fast tempo from the start, but if we find ourselves on pace with tia toomey, we’ve gone out too hard. Being three benchmark workouts, we can get caught up in expecting certain results by comparing to previous times and combining to get an overall time for this workout. This would be a mistake. A totally different workout combined than seperate with a totally different stimulus.
Conditioning

6 rounds
20/16 cal row
15/12 cal bike
200m run

Rest 3mins
Post chain accessory

Accumulate 500ft KB front rack walking lunge

*Use the 50ft track
9 09, 2019

Tuesday 091019- HPT

MetCon

15-12-9 reps for time of:

Sandbag over shoulder
48/40″ Burpee Box up and over

Sprint this and have fun.
CFO Class: MetCon

As many rounds as possible in 22mins of

9/7 Cal Machine
15 Push-ups
21 Kettlebell swings 1.5/1p

Today’s rep scheme is set up for us to push the pace. Even though we see 22 mins on the board, all three movements are so different from one another, that athletes should expect certain energy systems to get breaks at certain times while we are working. Hitting a different machine each round will allow us to push the pace as well. The machines should tax us fairly significantly metabolically and in the legs, but we can afford to push here because we should be able to get our breath and legs back a little bit during the push-ups. Lastly we have the posterior chain dominant kettlebell swings where we are looking for athletes to go at a pace that allows for a controlled heart rate so we can hit the machines with intensity each round.

Gymnastics Strength

7 unbroken sets
3 weighted strict pull-ups
5 strict pull-ups
7 kipping pull-ups

*Adjust the reps as needed. No butterfly.
Shoulder Accessory

5 x 8/8 Tall half kneeling landmine press
Power

4 x 100m Sled pull @ light