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11 04, 2019

Friday 190412- HPT

Weightlifting

A. 6 x 4 Snatch high pull from low hang @ 75%
B. 6 x 3 Pause power snatch @ knees @ 60-75%

CFO Class

Weightlifting

On 2mins x 10mins:

2 Snatch Balance 100-120%

Endurance MetCon

As many rounds as possible in 25mins of:

12 Bar facing burpees
9 Hang clusters 135/95lbs
6 Bar muscle ups

Accessory

Midline Protocol 2

3 sets of:
5 Strict Toes to bar
10 Evil wheels
30s GHD SitUp Hold

11 04, 2019

Friday 190412

Crossfit Oshawa – CrossFit

Weightlifting

On 2mins x 10mins:

2 Snatch Balance
Purpose

The best cue for a snatch balance is purpose. The snatch balance is an effective tool as long as athletes have a clear purpose. That purpose will be rooted in the snatch in one of a few ways. Examples being: are we not able to receive the snatch in a full squat position? then we are working on depth in the snatch balance and loading doesn’t matter. Do we have confidence issues with getting under the bar? In this case we are trying to get to a solid 120% of our snatch which should give us the needed confidence the next time we get the chance to snatch. Do we just have an issue in our receiving position, where we lose the bar forward or behind us? In this situation we want to drill this at 100% finding and getting comfortable and consistent with the “sweet spot.”

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 25mins of:

12 Bar facing burpees

9 Hang clusters 135/95lbs

6 Bar muscle ups
Normally, we can look at a triplet of this nature and assume where we can add intensity. Today the intensity will be spread out over 25mins, this drastically changes our approach. Rather than separating our three movements, we want to look at the entire workout, using what we learned last week about pacing we can look to round times, athletes should be dialing these into consistent round times across the 25mins. Trying to stay on track with round times over the whole workout does two things: It allows us to keep moving so that we are not going too hard out of the gate and crashing. It also allows us to have a focus during the workout, keeping athletes engaged, a simple concept but a challenge on longer workouts.


10 04, 2019

Thursday 190411- 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.

10 04, 2019

Thursday 190411

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

3 rounds for total reps of:

2mins of: Cal Row

2mins of: Cal Bike

2mins of: Burpees

2mins: Rest


9 04, 2019

Wednesday 190410- HPT

Strength

7 x 3 Bench press

CFO Class

Strength MetCon

21-15-9 reps for time of:

Deadlift 315/225lbs
Box jumps 30/24″

Gymnastics Accessory

4 sets
15 Hollow body lat pull down*
15 Hollow body Y pulls*
15 Standing tricep extension

9 04, 2019

Wednesday 190410

Crossfit Oshawa – CrossFit

Our Nutrition Challenge begins today! Sign up at the gym and get those daily 700g’s of fruits & veggies!

Metcon (Time)

21-15-9 reps for time of:

Deadlift 315/225lbs

Box jumps 30/24″
Although, this is a strength MetCon, we want athletes to choose a weight today that is light enough they can sustain over the 45 reps. We are not looking for unbroken, necessarily, but we shouldn’t be resorted to singles. We can expect some leg fatigue to plan for with the box jumps between every round. This is a great strength building workout and we should approach it as such, moving a heavy bar and traveling a distance with our bodyweight at a high heart rate.


8 04, 2019

Tuesday 190409- HPT

CFO Class

Weightlifting

On 2mins x 12mins, ascending:

Double Pause Clean + Pause Jerk

Threshold MetCon

6 rounds for reps of:
30s Max Cal Row
Max unbroken handstand push-ups
Rest 2mins

Endurance

Bike Pyramid

For time:
10/7 cals
15/10 cals
21/15 cals
30/21 cals
21/15 cals
15/10 cals
10/7 cals

*Rest 1min between efforts

Accessory

Midline
5 x 5 Dragon flies

8 04, 2019

Tuesday 190409

Crossfit Oshawa – CrossFit

Weightlifting

On 2mins x 12mins, ascending:

Double Pause Clean + Pause Jerk
Positional Awarness

We are continuing our theme of positional awareness with this complex today. Pause one, at the knee, we want athletes engaged from their midline, through their legs, right through the floor. Pause two, in the squat, we are looking to be tall and tight through the bar and ready to drive with the legs to set up for a nice powerful jerk, where we will pause for our third time in the bottom of our nice tall “chin-up” dip.

Metcon (AMRAP – Reps)

6 rounds for reps of:

30s Max Cal Row

Max unbroken handstand push-ups

Rest 2mins
Building from last week with our bike intervals, we are jacking the heart rates and completing handstand push-ups at a threshold deficit. This will feel slightly different than the bike, but with this type of training we are still accountable to bringing ourselves to a very uncomfortable place on the bike 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 bike. but here is where we have to think about the training benefits and only using the WB score today as a personal tracker. Happy lungs today!


7 04, 2019

Monday 190408- HPT

CFO Class

Strength

5 x 5 Tempo Back squats 5-3-X-1

*Same weight across each set, the weight should be light enough to actionably work on our technique and driving force.


Gymnastics Skill

3 x 6 Large Beat Swing on rings, pull back
6 x
2 swings + 1 ring muscle up

Muscle ups should be tight, athletes should be thinking about constant core tension, never getting loose or sloppy in any portion of the movement. This will be tougher.

MetCon

For time:

60 strict pull-ups
*Every min complete 4 burpees

Endurance

5 rounds for time of:
40 shuttle runs 25ft
21 cal row
12 cal bike

Accessory

Post Chain
4 x 20 Reverse hypers @ 30%1RM Deadlift

7 04, 2019

Monday 190408

Crossfit Oshawa – CrossFit

CFO Nutrition Challenge 2019

Good chases away bad.
Eat a minimum of 700 grams of fruits and veggies per day for 4 weeks!

Running April 10-May 7. Sign up on the Board in the gym. We will post tips and information through Facebook & Instagram this week.
@crossfit_oshawa

Strength

5 x 5 Tempo Back squats 5-3-X-1

*Same weight across each set, the weight should be light enough to actionably work on our technique and driving force.”
Getting back into some tempo squatting in our attempts to establish a nice solid foundation layer going into our big 10 week cycle coming up in a couple weeks. During the tempo backsquats, we want athletes thinking about staying grounded through the full foot, weight evenly distributed through the heels, pinky toes, and big toes; creating a tripod base in each foot. Core should be solid through the abs, not just the back and knees should track over the toes and outward on the decend. On the way up, we want athletes attacking the bar and driving through it, not just lifting it, there is a distinct difference in application of force.

Metcon (Time)

For time:

60 strict pull-ups

*Every min complete 6 burpees
Today’s endurance is highly biased towards gymnastics strength, combining the two: gymnastics/endurance can produce very powerful effects. Athletes should be very conservative in their approach on their first couple of sets. Remember that endurance has different looks, today’s is developing a specific base of capacity.