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9 10, 2019

Thursday 101019- 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.

9 10, 2019

Thursday 101019

Crossfit Oshawa – CrossFit

Metcon (Time)

On 2mins x 14mins, for slowest interval, of:

12/9 Cal Bike

20 Burpees to a target
On Tuesday we had a gymnastics interval day. Although today can be an interval workout, we should treat it more like a sustained 14min AMRAP. Athletes maximizing their 2min window and stretching out their intensity to be consistent, rather than pinpointing their intensity each interval, ultimately wrecking themselves. This is best perceived as active recovery.

Accessory (No Measure)

1 Giant Set of:

25 Band pull aparts

25 Back extentions

25 Medball push-ups

25 GHD sit-ups

Accumulate:

2mins Sandbag Bear Hug Hold
This is designed to be able to be done within the allotted time. Athletes should not be moving slow.


8 10, 2019

Wednesday 100919- HPT

CFO Class: MetCon

3 Rounds for time:

100 Double unders
20 Overhead squats 95/65 lbs
20 DB snatch 50/35 lbs

With the open around the corner, we want to approach today at a controlled pace, making sure we leave some effort in the tank. We don’t want to necessarily go for the best time today, but rather quality movement and sustainable pace.

Conditioning

3 x 1,000m Row @ RPE 7
1min rest
Strength Accessory


3 sets:

10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
8 10, 2019

Wednesday 100919

Crossfit Oshawa – CrossFit

Metcon (Time)

3 Rounds for time:

100 Double unders

20 Overhead squats 95/65 lbs

20 DB snatch 50/35 lbs
With the open around the corner, we want to approach today at a controlled pace, making sure we leave some effort in the tank. We don’t want to necessarily go for the best time today, but rather quality movement and sustainable pace.


7 10, 2019

Tuesday 100819- HPT

Weightlifting

4 x 10 Clean & Jerks

Unbroken TNG
CFO Class: Gymnastics Conditioning

On 1min x 8mins

Min 1- 20/16 Cal Bike
Min 2- 3-5 Muscle ups

Athletes choice on muscle ups ring or bar. Treat this like pracitce, not training. Solid mechanics under an elevated heart rate.
CFO Class: MetCon

3-6-9-12-15 reps for time of:

Cleans 135/95lbs
Bar facing burpees

An ascending rep scheme to ease our way into a focus on open style stimulus. The first three rounds are smooth reps with quick transitions, slowing down the speed on transition and picking up intensity as the workout gets longer. If we think back to our descending rep formats last week, we can expect the opposite stimulus today.
Midline Accessory

5 x 5 Explosive Dragon Flies
7 10, 2019

Tuesday 100819

Crossfit Oshawa – CrossFit

Gymnastics Conditioning (AMRAP – Reps)

On 1min x 8mins

Min 1- 20/16 Cal Bike

Min 2- 3-5 Muscle ups
Athletes choice on muscle ups ring or bar.

Treat this like practice, not training. Solid mechanics under an elevated heart rate.

Metcon (Time)

3-6-9-12-15 reps for time of:

Cleans 135/95lbs

Bar facing burpees
An ascending rep scheme to ease our way into a focus on open style stimulus. The first three rounds are smooth reps with quick transitions, slowing down the speed on transition and picking up intensity as the workout gets longer. If we think back to our descending rep formats last week, we can expect the opposite stimulus today.


6 10, 2019

Monday 100719- HPT

Odd Strength MetCon

4 sets
10 Sandbag over shoulder
100′ Sandbag carry (Hugging)
rest 1 minute
CFO Class: Strength

4 x 10 Back squat @ 70-75%

Athletes can build up in weight as we go keeping between 70-75%, but we want to keep to a weight that we can rep out all the way to 10, without pausing even at the top. Sticking to a consistent Tempo.
CFO Class: MetCon

As many rounds as possible in 10mins of:

9 Toes to bar
15 Wallballs 20/14lbs
21 Box jump overs 24/20″

Today we ramp up intensity with an open style workout meant to move. looking to keep transition time down and going unbroken on the ttb/wallballs, leaving the box jump overs to manage our pace.
Gymnastics Conditioning

Alternating, On 1min x 12mins:

15/12 Cal Row
15/12 Handstand push-ups
Shoulder Accessory

4 sets
6/6 DB strict press
12 Snow angels 5/2.5lbs
6 10, 2019

Monday 100719

Crossfit Oshawa – CrossFit

Back Squat (4 x 10 reps @ 70-75%)

Athletes can build up in weight as we go keeping between 70-75%, but we want to keep to a weight that we can rep out all the way to 10, without pausing even at the top. Sticking to a consistent Tempo.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10mins of:

9 Toes to bar

15 Wallballs 20/14lbs

21 Box jump overs 24/20″
Today we ramp up intensity with an open style workout meant to move. looking to keep transition time down and going unbroken on the ttb/wallballs, leaving the box jump overs to manage our pace.


4 10, 2019

Saturday 100519- HPT

Weightlifting

5 sets of:

1 strict press + 3 push press + 5 push jerks
Strength

4 sets
20 Band pull aparts
20 Banded raised glute bridges*

*Raise the feet ontop of a 12″ box for the glute bridges and drive the knees out against the mini band tension
CFO Class: Strength

5 sets
5 Bench press 80%
5 weighted strict pull-ups

Some bench and strict pull-up training to get our bodies accustom to loading again in a controlled setting.
CFO Class: Run test

For time:

2mile run

Although this is not one of our chalkboard benchmarks, athletes are encouraged to use this run as a means to build intensity back into our lives after a deload, recovery week.
Shoulder Protocol 1

3 unbroken sets
12 DB Front raises
12 DB Lateral raises
12 DB Shoulder press
4 10, 2019

Saturday 100519

Crossfit Oshawa – CrossFit

Bench Press (5×5)

Weighted Pull-ups (5×5)

5 sets of 5 Bench coupled with 5 Strict weighted pull-ups. Some bench and strict pull-up training to get our bodies accustom to loading again in a controlled setting.

Metcon (Time)

For time:

2mile run
Although this is not one of our chalkboard benchmarks, athletes are encouraged to use this run as a means to build intensity back into our lives after a deload, recovery week.