About Kev

This author has not yet filled in any details.
So far Kev has created 979 blog entries.
12 12, 2018

Thursday 181213

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

1min on each movement for total reps of:

Cal Bike

Handstand push-ups

Cal Row

Alternating Dummbell Snatch 50/35 lbs

Rest
Another Fight Gone Bad style, today we want to think about that sustainable pace. Best practice today might be to ease off the bike and the rower slightly in order to be a little fresher for the hspu and the DB snatch. We get ‘free reps’ on the machines while on the other two movements we have to fight for every rep.


11 12, 2018

Wednesday 181212- HPT

1. Barbell cycling

3 sets:

10 clean and jerks

These should be touch n go, use a weight that you can complete quick reps with.

2. CFO wod

For total time of:

3 rounds:

12 Barbell lunges 135/95 lbs*

10 Burpee over the barbell

*Bar can be back or front racked.

3min rest

3 rounds:

10 Push jerks 135/95 lbs

10 Burpee over the barbell

3. Midline Accessory

2min L sit hold

Every break complete a 20 cal bike followed by a 2min rest

The idea is to go hard on the bike making this an isometric hold pairing with a steady sprint on the bike.

11 12, 2018

Wednesday 181212

Crossfit Oshawa – CrossFit

Metcon (Time)

For total time of:

3 rounds:

12 Barbell lunges 135/95 lbs*

10 Burpee over the barbell

3min rest

3 rounds:

10 Push jerks 135/95 lbs

10 Burpee over the barbell
*Bar can be back or front racked.


10 12, 2018

Tuesday 181211- HPT

1. Gymnastics strength

3 sets of:

5 strict def handstand push-ups + max kipping def handstand push-ups

2. CFO wod

*Make sure to hop in for the CFO skill work today

5 rounds for time of:

10 Chest to bar pull-ups

10 Ring dips

20 Kettlebell swings 2/1.5p

3. Conditioning

For time:

3,000m row*

*Each 90s complete 30 double unders

4. Strength Accessory

Push/Pull Protocol 2:

3 sets of:

10 Dumbbell Bench Press’

10 Kettlebell bent over rows

10 12, 2018

Tuesday 181211

Crossfit Oshawa – CrossFit

 

Metcon (Time)

5 rounds for time of:

10 Chest to bar pull-ups

10 Ring dips

20 Kettlebell swings 2/1.5p
The grip interference should be pretty obvious in this one. It would be best for athletes to have consistant break up strategies today, rather than fade away through the five rounds and be forced to rest. The only reason we should start unbroken is If we can stay unbroken all the way through the workout.


9 12, 2018

Monday 181210- HPT

1. Snatch

Build to a heavy complex:

3 Halting snatch deadlifts + 1 Hang power snatch

Halting Snatch Dead video

2. CFO wod

Tempo Cycle: Week 1

3 sets of:

5 Tempo Back Squats (5:3:x:1)

8 Tempo Strict press (3:0:x:1)

MetCon

As many rounds as possible in 8mins of:

15 Wallballs 20/14 lbs

10 Box jump overs 24/20″

9 12, 2018

Monday 181210

Crossfit Oshawa – CrossFit

Today we begin our yearly Tempo Squat Cycle, which will be completed on Monday’s and Friday’s. Why we choose to focus on tempo traning each year and why the cycle is predominently centered around the squat:

The squat being a known “cure all defficiencies” with the bodies lack of ability to adapt over time, paired with a tempo cycle; we find to be a great combination to forge a Neuromuscular System Response. This response is attacked over three major ways with the use of the tempo:

1. Power (Concentric phase)
2. Strength (Eccentric phase)
3. Muscular Endurance (Volume of repetition)

There are no other ways to Develop all three of these attributes within the same single set other than tempo training. In other words, we will be getting big bang for our buck with all the good stuff.

Tempo Cycle: Week 1

3 x 5 Tempo Back Squats (5:3:x:1)

Tempo Cycle: Week 1

3 x 8 Tempo Strict press (3:0:x:1)

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 8mins of:

15 Wallballs 20/14 lbs

10 Box jump overs 24/20″


8 12, 2018

Sunday Funday 181209

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

“A Thousand Deaths”

On 1min until failure of:

Minute 1: 1 burpee

Minute 2: 1 clean and jerk 135/95lbs Minute 3: 1 pull up

Minute 4: 1 kettlebell swing 2/1.5 p
Continue in the following format:

2 reps for: min 5-8

3 reps for min9-12

4 reps for minutes 13-16

etc. until failure during any given minute. Your score is the total number of reps completed.


7 12, 2018

Saturday 181208- HPT

1. Gymnastics strength

5 sets of:

80% strict chest to bar pull-ups

5 Russian Dips

10 GHD sit-ups

2. CFO wod

Teams of 3

60-45-30 reps for time of:

Cal Bike

Power snatch

60’s: 95/65 lbs

45’s: 115/75 lbs

30’s: 135/95 lbs

7 12, 2018

Saturday 181208

Crossfit Oshawa – CrossFit

Metcon (Time)

Teams of 3

60-45-30 reps for time of:

Cal Bike

Power snatch

60’s: 95/65 lbs

45’s: 115/75 lbs

30’s: 135/95 lbs
A continuation of last week’s Team workout, a pure interval workout with a 1:2, work:rest ratio, the game plan is for athletes to attack when it’s thier turn to go, getting plenty of rest between sets. Today we are hammering an tricky energy pathway where we will only get out of it what we put into it. Athletes should look at the workout like mini sprint efforts where we are maximizing our turn to work.