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6 02, 2019

Thursday 190207

Crossfit Oshawa – CrossFit

Free Class Thursday!

On every first Thursday of the month our classes are open to the public. Bring a friend and as part of our referral offering; earn a $50 Rogue gift card if they sign up for our Foundations program.

Metcon (AMRAP – Reps)

4 rounds with 1min on each movement for total reps of:

Double unders

GHD-sit-ups

Burpees

Cal Bike

Rest
Today’s workout might seem like an interval workout with the built in rest. However, athletes should approach this with caution, hitting each round like there is no rest and then using the rest to record reps, grab some water and get ready to go again. We want to be fighting to hold our first round reps in the 4th and 5th round, not fighting just to do reps.


5 02, 2019

Wednesday 190206- HPT

Welcome to conditioning Wednesday…

Strength

On 30s x 10mins:

3 Deficit Deadlifts 225lbs with 4″ deficit
4 Strict ring dips

CFO Class

MetCon

For time:

50 Pull-ups
40 Sandbag Shuttle sprints
30 Chest to bar pull-ups
20 Box jump overs 42/32″
10 Bar muscle ups

Shuttle sprints: 25ft – 2/1 bags

A rare progression chipper today where athletes will make their way through a three movement pull-up family. There shouldnt be much interferrance from the non “pull-up” movements as far as muscular limitation goes, but athletes should expect their heart rates to elevate. Looking to hold a pace on the shuttles and the box that manages a steady heart rate knowing that we need to be fully capable as the pull-up challenge progresses.
On the pull-ups and C2B athletes can think about a breakup strategy that allows consistency, where on the Bar muscle ups/last set we can let the wheels come off a little bit with a strong finish.

Conditioning

On 1min x 10mins:

Min 1- 40s Cal Row
Min 2- 40s Cal Bike

Tracking total cals within the 10mins, we are looking for athletes to hold a certain number for each 40s effort. We can learn a lot about pacing in an effort like today’s conditioning.

Conditioning

5 rounds with 1min on each movement for total reps of:

Double unders
GHD-sit-ups
Burpees
Cal Bike

5 02, 2019

Wednesday 190206

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

50 Pull-ups

40 Sandbag Shuttle sprints

30 Chest to bar pull-ups

20 Box jump overs 42/32″

10 Bar muscle ups

Shuttle sprints: 25ft – 2/1 bags
A rare progression chipper today where athletes will make their way through a three movement pull-up family. There shouldn’t be much interference from the non “pull-up” movements as far as muscular limitation goes, but athletes should expect their heart rates to elevate. Looking to hold a pace on the shuttles and the box that manages a steady heart rate knowing that we need to be fully capable as the pull-up challenge progresses.

On the pull-ups and C2B athletes can think about a breakup strategy that allows consistency, where on the Bar muscle ups/last set we can let the wheels come off a little bit with a strong finish.

Conditioning (AMRAP – Reps)

On 1min x 10mins:

Min 1- 40s Cal Row

Min 2- 40s Cal Bike
Tracking total cals within the 10mins, we are looking for athletes to hold a certain number for each 40s effort. We can learn a lot about pacing in an effort like today’s conditioning.


We are now a certified WAG affiliate. Email us to inquire about our world class Nutrition program > crossfitoshawa@gmail.com

4 02, 2019

Tuesday 190205- HPT

CFO Class

Weightlifting

On 2mins x 20mins:

2 Clean & Jerks 80-85%

A long period of time to get some heavy reps in. Attack the bar and lift with confidence, we will be going into heavier percentages next week.

MetCon

“Fast and Furious”

As many rounds as possible in 5mins of:

20 Double unders
5 Burpees

New CFO benchmark “Fast and Furious” The wod description is in the name. Everything about this 5min workout should be quick right down to the transitions. Athletes should think about things like how and where we will place our ropes when transitioning between movements.

Strength

4 sets of:

4 Back squats
8 Weighted strict pull-ups

Conditioning

For time:

8km Bike

There are those that will treat this 8km like a glorified cool down. Then there are those that will look at this as an opportunity to finish their day with purpose. For the first 2Km we should be at a comfortable pace, ramping up for the second 2km in order to settle into our pace. The last 4km is where we can start to let loose a little bit, looking to negative split (back half faster than the first). The last 1,000m-500m is an all out sprint.

4 02, 2019

Tuesday 190205

Crossfit Oshawa – CrossFit

Weightlifting

On 2mins x 20mins:

2 Clean & Jerks 80-85%
A long period of time to get some heavy reps in. Attack the bar and lift with confidence, we will be going into heavier percentages next week.

Fast and Furious (AMRAP – Rounds and Reps)

As many rounds as possible in 5mins of:

20 Double unders

5 Burpees
New CFO benchmark “Fast and Furious” The wod description is in the name. Everything about this 5min workout should be quick right down to the transitions. Athletes should think about things like how and where we will place our ropes when transitioning between movements.


3 02, 2019

Monday 190204- HPT

Strength

4 x 8 Hang power cleans

Same weight across each set

CFO Class

Gymnastics Skill

On 1min x 8mins:

Min 1- 15 Toes to bar
Min 2- 40s Handstand walk

Focusing on a gymnastics pull and a push today even though we aren’t really pulling or pushing, these are static shoulder holds. Athletes should be focused on keeping an active shoulder through the beat swing on the toes to bar and in the handstand walk.

MetCon

5 rounds for time of:

15 Handstand Push Ups
15 Back Squat 135/95 lbs
500m Row

Three separate modalities today and five rounds. Due to the nature of most 5 round triplets, we can assume that we will need to pace the first round out to settle in on the middle rounds. It feels good to sprint it home on the last round, but can we pick it up on round 4? what about round 3? Can we have each round get progressively faster today? Round 3 &4 are all mental but no amount of mental toughness can overcome a pace that was too “hot” in round 1.

Conditioning

For time:

100 Box jump overs 30/24″

*On every minute complete 15 Air squats

Midline Stability Protocol 1

Accumulate 3mins in an L-sit hold
Accumulate 4mins in a plank hold
Accumulate 5mins in a Sandbag bear hug 3/2*

 

3 02, 2019

Monday 190204

Crossfit Oshawa – CrossFit

This coming Thursday is free class Thursday. Athletes can bring a friend along, the CFO classes are open to the public. Our referral program is still in effect and we have had a few people take advantage. If a current CFO member refer’s an athlete who registers for our foundations program, that CFO member will receive a complimentary $50 rogue gift card from CFO as a big thank you.

Metcon (Time)

5 rounds for time of:

15 Handstand Push Ups

15 Back Squat 135/95 lbs

500m Row
Three separate modalities today and five rounds. Due to the nature of most 5 round triplets, we can assume that we will need to pace the first round out to settle in on the middle rounds. It feels good to sprint it home on the last round, but can we pick it up on round 4? what about round 3? Can we have each round get progressively faster today? Round 3 &4 are all mental but no amount of mental toughness can overcome a pace that was too “hot” in round 1.


2 02, 2019

Sunday Funday 190203

Crossfit Oshawa – Open Gym

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here


1 02, 2019

Saturday 190202- HPT

Strength

4 sets:

6 Deficit Deadlifts 4″
6 Deficit strict handstand push-ups

CFO Class

Teams of 3

4,500m Bike
450ft Sandbag Walking lunges
250 Kettlebell sumo deadlift highpulls, 2/1.5p
150 Burpee to a 6″ target
150 Wall balls 20/14 lbs
9 Rope climbs

Conditioning

Tabata Bike for total Cals:

8 rounds of:

20s Hard
10s Easy

Shoulder Accessory

5 sets of:

10 CrossOver Scaptions
10 CrossOver Victory’s
10 Floor Seated DB strict press

1 02, 2019

Saturday 190202

Crossfit Oshawa – CrossFit

Metcon (Time)

Teams of 3

For time:

4,500m Bike

450ft Sandbag Walking lunges

250 Kettlebell sumo deadlift highpulls, 2/1.5p

150 Burpee to a 6″ target

150 Wall balls 20/14 lbs

9 Rope climbs
In a workout where we have a lot going on, there will be multiple strategies and plans of attack, athletes should take the time amungst our teams to discuss this. The overarching strategy will be simple: Maximize your output when it’s your turn to work. With a 1:2, work to rest ratio we can afford to go for broke each turn getting more work done faster.