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12 02, 2019

Wednesday 190213

Crossfit Oshawa – CrossFit

The Bowles Complex

Unbroken, For max load:

7 Hang Cleans + 5 Front squats + 3 Push Jerks
Having some fun before we max out this weekend.

This complex can be devistating, athletes really only get one shot at this because when we make a valid attempt, it fries us.

Athletes, choose your weights wisely.

Metcon (Time)

For time:

21 Back squats 185/135lbs

21 Deficit Handstand push-ups 4/2″

15 Front squats 185/135lbs

15 Deficit Handstand push-ups 4/2″

9 Overhead squats 185/135lbs

9 Deficit Handstand push-ups 4/2″
Today is a bit of a play off last weeks gymnastic progression, but with a squat progression. This one is about sustaining strong reps, especially as the squats become tougher in complexity, athletes will have to become tougher mentally. A workout where every rep should be a challenge keeping athletes fighting for every inch.


11 02, 2019

Tuesday 190212- HPT

CrossFit Class

Strength

On 2mins x 12mins of:

3 Deadlifts

Thinking about squeezing the knees at the top of the lift. This will result in more activation through the anterior chain resulting in more overall core strength. Since the deadlift is mostly a core driven movement, a subtle cue like “squeeze the knees” can go along way.

MetCon

As many reps as possible in 10mins of:

20 Shuttle runs, 25 ft
15 Toes to bar
10 Burpees to 6″ target

With the highest volume of effort today being the shuttle runs. We can ease off the gas pedal a little bit here in order to keep our heart rates lower and larger sets of reps on the toes to bar and the burpees. Here we will want to complete quick sustainable reps coming off the toes to bar; breaking up our set because we think we should, not because we are forced to due to grip fatigue. Setting ourselves up to stay strong through each repetition of this metcon.

Gymnastics Strength

On 2mins x 20mins:

6 Weighted ring dips
10 alternating weighted pistols

Midline Conditioning

2 Rounds for Time of:
25 Calorie Bike
25 GHD Sit-ups

11 02, 2019

Tuesday 190212

Crossfit Oshawa – CrossFit

Strength

On 2mins x 12mins of:

3 Deadlifts
Squeeze the knees

Thinking about squeezing the knees at the top of the lift. This will result in more activation through the anterior chain resulting in more overall core strength. Since the deadlift is mostly a core driven movement, a subtle cue like “squeeze the knees” can go along way.

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 10mins of:

20 Shuttle runs, 25 ft

15 Toes to bar

10 Burpees to 6″” target
With the highest volume of effort today being the shuttle runs. We can ease off the gas peddal a little bit here in order to keep our heart rates lower and larger sets of reps on the toes to bar and the burpees. Here we will want to complete quick sustainable reps coming off the toes to bar; breaking up our set because we think we should, not because we are forced to due to grip fatigue. Setting ourselves up to stay strong through each repetion of this metcon.


10 02, 2019

Monday 190211- HPT

Strength

4 x 4 Front squat

CFO Class

Gymnastics conditioning

As many rounds/reps as possible in 10mins of:

7 Ring muscle ups
10 Box jump overs 24/20″
30s Rest

Some gymnastics at a high heart rate. Despite what athletes might think, the rest is there to encourage a higher heart rate. A slight interval effort that allows for just enough rest to give more intensity into the round.

Weightlifting

In 10mins build to:

1 Heavy snatch

Completing our weightlifting fatigued today to mix things up. Have fun with this and hopefully the fatigue will help clear the heads a little bit after we have had so much focus on weightlifting thus far.

Conditioning

On 2mins x 16mins

Bike 15/12 cals
80 Double unders

10 02, 2019

Monday 190211

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

Gymnastics Conditioning

As many rounds/reps as possible in 10mins of:

7 Ring muscle ups

10 Box jump overs 24/20″”

30s Rest
Some gymnastics at a high heart rate. Despite what athletes might think, the rest is there to encourage a higher heart rate. A slight interval effort that allows for just enough rest to give more intensity into the round.

Weightlifting

In 10mins build to:

1 Heavy snatch
Completing our weightlifting fatigued today to mix things up. Have fun with this and hopefully the fatigue will help clear the heads a little bit after we have had so much focus on weightlifting thus far.


Register here: https://games.crossfit.com/cf/login?flow=games

9 02, 2019

Sunday Funday 190210

Crossfit Oshawa – Open Gym

Metcon (AMRAP – Reps)

In teams of 2

As many reps as possible in 35 minutes of:

Overhead walking lunges 45/25lbs
When the athlete is performing lunges and drops the plate, both team members complete 6 x 25 ft burpee shuttle sprints before either athlete can resume lunging.

This penalty can be done simultaneously by the team.

A plate being lowered below the top of the athletes head constitutes dropping the plate.

The team’s score is the total distance they have lunged (only full 5′ segments count). Shuttle sprints do not count toward the score.


8 02, 2019

Saturday 190209- HPT

Strength

5 sets of:

10 Alternating front rack lunges
10 Front squats

Rest 3mins

CFO Class

Teams of 2

As many rounds as possible in 20mins of:

10 Dumbbell Thrusters 50/35 lbs
20 Shuttle sprints 25ft

In this partner workout, athletes will alternate round for round in a 1:1 work to rest ratio. There is not much in strategy today, the struggle will be in maintaining a pace necessary to elicit a lactate threshold response.

Push/Pull Protocol 2

3 sets of:

10 Dumbbell Bench Press’
10 Double Kettlebell bent over rows

8 02, 2019

Saturday 190209

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

As many rounds as possible in 20mins of:

10 Dumbbell Thrusters 50/35 lbs

20 Shuttle sprints 25ft
In this partner workout, athletes will alternate round for round in a 1:1 work to rest ratio. There is not much in strategy today, the struggle will be in maintaining a pace necessary to elicit a lactate threshold response.


7 02, 2019

Friday 190208- HPT

CFO Class

Weightlifting

On 1min x 10mins:

3 Power Snatch
3 Overhead Squats

Looking for quick reps with smooth transitions between movements. Touch n Go power snatch, driving the legs though the floor and receiving the bar with confidence. That confidence carrying over to the Overhead squats with tall solid reps, always active through the shoulders. Athletes will use the same weight for each set.

MetCon

As many rounds as possible in 12mins of:

42 Single arm Dumbbell push press 50/35lb DB’s
200ft Walking lunges (50ft track)

Today’s workout involves a lot of unilateral movement and loading. Athletes can think about maintaining midline tension through each rep. Core to extremity is always going to be a big benefit in our movement, but today it should be at the forefront of our focus.

Gymnastics Strength

10 sets of:

6 Ring dips
6 Strict pull-ups
30s rest

Midline Accessory

4 sets of:

20 GHD sit-ups
25 Back extentions

7 02, 2019

Friday 190208

Crossfit Oshawa – CrossFit

Weightlifting

On 1min x 10mins:

3 Power Snatch

3 Overhead Squats
Looking for quick reps with smooth transitions between movements. Touch n Go power snatch, driving the legs though the floor and receiving the bar with confidence. That confidence carrying over to the Overhead squats with tall solid reps, always active through the shoulders.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12mins of:

42 Single arm Dumbbell push press 50/35lb DB’s

200ft Walking lunges (50ft track)
Today’s workout involves a lot of unilateral movement and loading. Athletes can think about maintaining midline tension through each rep. Core to extremity is always going to be a big benefit in our movement, but today it should be at the forefront of our focus.