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17 04, 2019

Thursday 190418

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20mins of:

40 Air squats

50ft DB lunges 50/35lbs

20 Push-ups
Athletes should understand, in this 20min amprap, that there will be a breaking point that we want to avoid. Although our biggest concern is to not burn out, we will want to be always be moving in this one, meaning we will want to take breaks early and often if needed to sustain our pace. We will also need to watch out for our speed not exceeding our movement mechanics. The balance of mechanics and intensity will be strong today can we keep midline stability and full Range of Motion while pushing our speed envelope?


16 04, 2019

Wednesday 190417- HPT

CFO Class

Power

1 RM Box jump

MetCon

For time:

30 Clean & Jerks 135/95 lbs
30 Box jump overs 24/20″
30 Kettlebell swings 2/1.5p
30 Cal Bike/Row
30 Front squats135/95 lbs
30 Toes to bar
30 Shuttle sprints 25ft

Gymnastics Strength

4 rounds for time of:

50ft unbroken handstand walk
50% Bar muscle ups
25ft unbroken handstand walk
50% Ring muscle ups

*Use an obstacle for the hs walk if you can

Strength Accessory

3 sets of:

25 Barbell Weighted Glute bridges
10 GHD sit-ups
5 Seated DB press

16 04, 2019

Wednesday 190417

Crossfit Oshawa – CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

For time:

30 Clean & Jerks 135/95 lbs

30 Box jump overs 24/20″”

30 Kettlebell swings 2/1.5p

30 Cal Bike/Row

30 Front squats135/95 lbs

30 Toes to bar

30 Shuttle sprints 25ft
Today’s chipper is highly involved. When we are faced with a workout such as this we can recognize that, when workouts look easier on paper, they are often the most difficult. When they look bad, yes they can be exactly how they look, or they can be a fun engaging workout. It depends on our outlook.

Today, athletes should be able to set the tone right from the beginning, with nice smooth singles in order to get to the box controlled and in under very little duress. We can use this methodical approach on almost every movement, beginning to turn up the volume on the calories just a little bit, a little more on the front squats, hit the toes to bar hard, and go for broke on the shuttles. This type of patience with pacing is difficult but in a workout like this it is necessary.


15 04, 2019

Tuesday 190416- HPT

Gymnastics Skill

A. 6 x 3-5 Tempo Handstand push-ups
3:0:X:5

B. On 2mins x 12mins
Min 1- 12-15 Burpees
Min 2- 30s Max handstand push-ups

CFO Class

Strength

7 x 3 Strict press
2mins rest

MetCon

27-21-15-9-6-3 reps for time of:

Pull-ups
Wallballs 20/14 lbs
60 Double unders

Endurance

10 rounds for max cals of:
1min row
1min rest

Post Chain Accessory

4 sets:
10/leg Double KB Front rack Bulgarian Split squat
60s Sandbag bear hug hold
rest 60 seconds

15 04, 2019

Tuesday 190416

Crossfit Oshawa – CrossFit

Holiday Class times for Easter Monday next week:

11:00am-12:00pm
4:30pm-5:30pm

*Open gym runs for all members, outside of class times even on holidays. Refer to the CFO email if you still need the Hybrid app.

Strength

7 x 3 Strict press

2mins rest
We have focused our approach the last few weeks on basic strength development to build ourselves from the base. This would not be complete without one of the most effective strength training tools at our disposal for building transferable upper body strength. Athletes should understand this will have effects that will spill over into the realms of other barbell movements and even gymnastics.

Metcon (Time)

27-21-15-9-6-3 reps for time of:

Pull-ups

Wallballs 20/14 lbs

60 Double unders
A little triplet that should burn, athletes should look to go about unbroken or two sets maximum on eveything with this decending rep scheme. We are getting back to some regular intensity and some classic crossfit with this MetCon, gearing up for our new cycle starting next week.


14 04, 2019

Monday 190415- HPT

CFO Class

Weightlifting

On 30s x 5mins:

2 squat snatch @ 50-55%

Threshold MetCon

6 rounds for total reps of:
30s Cal row
Max Ring muscle ups
Rest 2mins

Endurance

5 rounds for time of:

40 cal bike
15 box step overs 24/20″ & 50/35lbs

Farmers carry style

Midline Protocol 1

Accumulate 3mins in an L-sit hold
Accumulate 4mins in a plank hold
Accumulate 5mins in a Sandbag bear hug 3/2*

14 04, 2019

Monday 190415

Crossfit Oshawa – CrossFit

Weightlifting

On 30s x 5mins:

2 squat snatch @ 50-55%
Positional awareness

In our last week of our rebuild, we are focused today, on snatch positional awareness with a pause at the knee in a muscle snatch, focused on remaining tall over the bar and driving hard with our legs against the floor after the pause. Plus, nice stable shoulders on the decend of the overhead squat.

Metcon (AMRAP – Reps)

6 rounds for total reps of:

30s Cal row

Max Ring muscle ups

Rest 2mins
Building from last week, we are jacking the heart rates and completing muscle ups at a threshold deficit, again we should expect a slighly different response. With this type of training we are still accountable to bringing ourselves to a very uncomfortable place on the erg to see what we are capable of within that place. It is a tricky place to get to because athletes will get a better WB score if they dog the rower. but here is where we have to think about the training benefits and only using the WB score today as a personal tracker. Happy upper body today!


13 04, 2019

Sunday Funday 190414

Crossfit Oshawa – Open Gym

Slamy (AMRAP – Rounds and Reps)

As many rounds as possible in 20 minutes of:

3 clean & jerks 155/105 lbs

6 kettlebell swings 2/1.5p

9 box jumps 30/14″


12 04, 2019

Saturday 190413- HPT

Strength

5 x 5 Tempo Front squats 5:3:X:1

CFO Class

Gymnastics Stamina

On 2mins x 10mins for reps:

Max strict toes to bar
Max kipping toes to bar

MetCon

On 5mins x 15mins of:

21/15 cal row
9 Power cleans 155/105lbs
12 Front squats 155/105lbs
15 Box jump overs 30/24″

Accessory

Posterior Chain Protocol 3

6 sets:

6 Glute/Ham raises
8 Deficit Deadlifts 4″
12 BB Gute bridges

12 04, 2019

Saturday 190413

Crossfit Oshawa – CrossFit

Gymnastics Stamina (AMRAP – Reps)

On 2mins x 10mins for reps:

Max strict toes to bar

Max kipping toes to bar
Snap closed

Staying on the bar for all of the toes to bar, athletes should have a point of focus on the strict toes to bar and the kipping. On the strict we want to push the bar away in order to involve as much of the lats as possible to assist our core. When we resort to kipping we want to think about the same thing but at the back of our beat swing athletes should snap closed thinking about actively driving the bar towards their toes.

Metcon (Time)

On 5mins x 15mins for slowest interval of:

21/15 cal row

9 Power cleans 155/105lbs

12 Front squats 155/105lbs

15 Box jump overs 30/24″
Pace building

We can all remember last friday, where we forced into a little bit of a learning experience as far as staying on pace. Our goal today is to show what we learned with another challenging workout for any of us to stay on pace with. What we will notice is that even though the rounds are longer, three rounds is a lot mentally easier to break up than five rounds. Nonetheless, trying to prevent hitting the threshold wall today and build on our pace getting faster each round.