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12 08, 2019

Tuesday 081319

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

1 Round of:

20 Burpee Pull-ups

800m Run

2 Rounds of:

10 Burpee Chest to bar pull-ups

400m Run

3 Rounds of:

5 Burpee Bar muscle ups

200m Run
Today’s endurance wod athletes will work back and forth between a high coordination gymnastics movement burpee pull-ups and running a lower skill monostructural domain. The unknown to this workout will be the ascending round, descending rep scheme, athletes are encouraged to find a pace and keep it as fatigue sets in and the reps go down. When we see longer rounds it usually requires a more conservative pace, with shorter rounds we can afford to go a little bit faster even when it’s between the same volume.


11 08, 2019

Monday 081219- HPT

Technical Weightlifting


Clean and jerk complex
5 sets

1 clean pull
2 hang squat cleans
2 thruster into split jerk
CFO Class: Maximal Weightlifting

2 rep max Clean & Jerk

We now get back to some maximal weightlifting at our midway point through the cycle. Tension We have spoken about tension lately, alot. Our success in weightlifting can be summed up to the athletes ability to remain under tension to produce force and when recieving force. Tension starts in the midline and maintains in the midline, the connection between the driving force of our legs and the barbell.
CFO Class: MetCon

3 rounds for time of:

5 Power Cleans 205/125lbs
21 box jump overs 24/20″

A Metcon where we should be able to grind out quick singles as there are only 15 total reps, keeping the box jump overs smooth and consistent, chipping away. Going back and forth between two very different stimuli, this is not a slow workout but it is not a sprint until the end.
Shoulder Accessory

3 sets
7/7 turkish get ups
60s T hold 5/2.5lbs
11 08, 2019

Monday 081219

Crossfit Oshawa – CrossFit

Clean and Jerk (2 rep max)

We now get back to some maximal weightlifting at our midway point through the cycle.

Tension

We have spoken about tension lately, alot. Our success in weightlifting can be summed up to the athletes ability to remain under tension to produce force and when recieving force. Tension starts in the midline and maintains in the midline, the connection between the driving force of our legs and the barbell.

Metcon (Time)

3 rounds for time of:

5 Power Cleans 205/125lbs

21 box jump overs 24/20″
A MetCon where we should be able to grind out quick singles as there are only 15 total reps, keeping the box jump overs smooth and consistent, chipping away. Going back and forth between two very different stimuli, this is not a slow workout but it is not a sprint until the end.


10 08, 2019

Sunday 081119

Crossfit Oshawa – CrossFit

Metcon (Time)

Hidalgo (Hosted by Paul Grant)

Wearing a 20#/14# vest, for time:

– 2 mile run (8 laps)

– 2 minutes rest

– 20 squat cleans (135#/95#)

– 20 box jumps (24″/20″)

– 20 overhead walking lunges (45#/25# plate)

– 20 box jumps (24″/20″)

– 20 squat cleans (135#/95#)

– 2 minutes rest

– 2 mile run (8 laps)


9 08, 2019

Saturday 081019- HPT

CFO Class: MetCon

For time:

2 Mile Run
10 rounds of Cindy
30 Snatches 115/75lbs


CrossFit Triathlon, where our domains include: monostructural, gymnastics, and weightlifting.
The endurance to this MetCon should not be underestimated, breaking down the chipper, our two mile run should be run at a 2mile pace… for the first mile, the second mile athletes should work to gradually take down the pace so that the last lap is run at a pace where we are getting ready to take on the 10 rounds of cindy. We will hit cindy in the same fashion cycling quickly through the rounds until round 8 where we will start taking frequent breaks on the push-ups and shaking the legs out on the air squats so that we can pick up the bar and hit a steady pace right to the end.
Intervals

30-20-10 cals for time of:

Row
Bike

Rest 2mins between rounds
Grunt Work Accessory

4 sets
8 fat bar hang power cleans
100ft Bear hug walk 3/2
9 08, 2019

Saturday 081019

Crossfit Oshawa – CrossFit

CFO Triathlon (Time)

For time:

2 Mile Run

10 rounds of Cindy

30 Snatches 115/75lbs
CFO Triathlon, where our domains include: monostructural, gymnastics, and weightlifting.

The endurance to this MetCon should not be underestimated, breaking down the chipper, our two mile run should be run at a 2mile pace… for the first mile, the second mile athletes should work to gradually take down the pace so that the last lap is run at a pace where we are getting ready to take on the 10 rounds of cindy. We will hit cindy in the same fashion cycling quickly through the rounds until round 8 where we will start taking frequent breaks on the push-ups and shaking the legs out on the air squats so that we can pick up the bar and hit a steady pace right to the end.


8 08, 2019

Friday 080919- HPT

Strength

1 & 1/4 Front squat

5 x 2 reps

https://www.youtube.com/watch?v=2Rlb3e8ekqw


Staying on tension is key with these, they mimic catching the clean and we want to train our bodies to catch on tension. The stretch reflex happens in the legs and not at all in the midline. Our midline should remain tight and secure throughout the entire lift.
Gymnastics cycling

5 sets

8-10 Toes to rings
3-6 Muscle ups
CFO Class: MetCon

15-12-9 reps for time of:

Squat Clean 185/135 lbs
Burpee box jump overs 30/24″


In a high power, heavier wod, strategy is not the most important thing today as pace will be dictated by ability. The important thing today is that athletes chose proper loading and scaling measures to deliver the intended stimulus of this workout. The goal is to find a weight on the squat clean that is challenging, the percentage depends on the athlete.
Shoulder Accessory

4 sets
20 Alternating DB press
10 Barbell front raises
8 08, 2019

Friday 080919

Crossfit Oshawa – CrossFit

Metcon (Time)

15-12-9 reps for time of:

Squat Clean 185/135 lbs

Burpee box jump overs 30/24″
In a high power, heavier wod, strategy is not the most important thing today as pace will be dictated by ability. The important thing today is that athletes chose proper loading and scaling measures to deliver the intended stimulus of this workout. The goal is to find a weight on the squat clean that is challenging, the percentage depends on the athlete.


8 08, 2019

Reframing Competition

We live in a world where every society has a different level of freedom. Although, many types of societies have different rulings on this freedom, some with less and some with more, there is one freedom that runs consistently through the world, and that is the freedom to choose our own thoughts and response. No matter what happens to us, we are the only ones who control our minds and ultimately the direction of our responses to these happenings, good or bad. This is part of being human and will never change, this has been true since the beginning of human history. We have the freedom to respond with courage, bravery, and kindness, or with doubt, cowardice, and revenge. It has been demonstrated throughout history in our heroes and villains, and in our athletes through competition. Whether it be war, sport, or the business world, competing is part of who we are. More so now than ever, competition receives a negative connotation, and for valid reasoning, competition for most of civilization has brought war, slavery, hunger, and depression over entire societies. However, it has also brought prosperity, truth, triumph, growth, and wellbeing to the entire world. Competition has a way of forcing the individual’s hand into a response. The growth we have experienced from the brave and courageous has been so vital to the survival of mankind; we have seen that we learn from competition, we grow from it, and we prosper. We currently live in the most peaceful time of all human history when most of competition is seen in sport rather than bloodshed, but it seems we are running from competition now more than ever. Humanity has come so far from competition, without it we would never have gone to the moon (and now pushing to colonize mars), developed life saving technologies, ran 100m’s in under 10s, humanity is amazing and continues to have exponential potential to do great things, but we need competition to do it. Competition has been the platform for our societal growth, without its highs and lows we have no means to push for learning, achievements, or even self discovery.

The answer is not to avoid competition by eradicating scoring methods and handing out participation trophies to make everyone feel the instant gratification of being equals, because the truth is that we are not equal, we have different strengths, weaknesses, fears, and passions, which run so deep that it’s challenging to discern them even for ourselves.

Our scores on the whiteboard are important because they do elicit a competitive response allowing us to learn about ourselves and others in our community. The answer, therefore, is but to relish and embrace competition, relish in the learning that comes with it’s failures and successes. It is up to us as individuals to answer with a paralyzing response to competition of worry and shame, or with a growth response of learning, courage, and exercise our ability to compete in a productive way.

7 08, 2019

Thursday 080819- 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.