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.
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.
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.