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So far Kev has created 979 blog entries.
6 12, 2018

Friday 181207- HPT

1. CFO wod

Strength

5 sets of:

5 Tempo Front Squat (5:3:X:1)

MetCon

21-15-9 reps for time of:

Squat Clean to thruster 165/115 lbs

5 rope climbs

2. Accessory

Shoulder Protocol 1:

3 sets of:

12 DB Front raises

12 DB Lateral raises

12 DB Shoulder press

6 12, 2018

Friday 181207

Crossfit Oshawa – CrossFit

Strength

5 sets of:

5 Tempo Front Squat (5:3:X:1)
Tempo squats are about time on tension. The demands of these tempo movements are almost unrivalled in their ability to improve overall strength, force production, through precise mechanics.

Metcon (Time)

21-15-9 reps for time of:

Squat Clean to thruster 165/115 lbs

5 rope climbs
Today’s MetCon is a challenging highskill but classic 21-15-9; where athletes should use sustainable loading and substitutes, however, there is a sweet spot we are looking for with the challenge of the movements, we need to be able to attack this one with no road block movements, meaining the intensity should be high although the movements are challenging.


5 12, 2018

Thursday 181206- 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.

5 12, 2018

Thursday 181206

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

50 wallballs 20/14 lbs

50 kettlebell swings 1.5/1 p

30 Burpees

30 GHD sit-ups

10 Cal bike

10 box jump overs 40″

50ft handstand walk
In a true chipper, we don’t ever revisit the movements, once we are done with wallballs we are done for good and can move onto the next movement. With this information, athletes can think about moving with a little bit more intensity, but listening and feeling breathing rate as you will be using your heart & lungs throughout every single movment in this wod.


4 12, 2018

Wednesday 181205- HPT

1. Clean & Jerk

Build to a heavy complex:

1 Power clean + 1 hang squat clean + 1 push press + 1 Jerk

2. CFO wod

For time:

75 Push press 75/55 lbs

20 Ring muscle ups

*Everytime you break on a movement complete 20 shuttle sprints 25 ft

3. Conditioning

20mins for total cals of:

Bike 45s

15s Rest

Row 45s

15s Rest

3. Midline Accessory

5min plank hold

*Every time you break 7 GHD sit-ups

4 12, 2018

Wednesday 181205

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

75 Push press 75/55 lbs

20 Ring muscle ups

*Everytime you break on a movement complete 20 shuttle sprints 25 ft


3 12, 2018

Tuesday 181204- HPT

1. Gymnastics Stamina

5 sets of:

10 beat swings + max rep bar muscle ups

2. CFO wod

The Ghost 6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

3. Accessory

Posterier Chain Protocol 2:

3 sets of:

6 Glute/Ham raises

8 Weighted Lunges

10 Straight Legged Deadlifts

3 12, 2018

Tuesday 181204

Crossfit Oshawa – CrossFit

Physical coordination is simply the cooperation of the mind with the body. As we know, CrossFit, has the ability to deliver unfamiliar levels of fatigue. When the mind gets tired can it keep up with the body?
This is the question we need to ask of ourselves not only in the double unders today, but can we keep chasing virtuosity when we are under duress in each and every movement?

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.


2 12, 2018

Monday 181203- HPT

Following our 1RM month, today marks the beggining of a deload week as we are entering a tempo strength cycle next week.

1. Snatch

On 1min x 10:

5 Power snatches

2. CFO wod

“Nasty Women”

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Thrusters (95/65#)

Pull-ups

Rest 4:00

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Deadlifts (225/155#)

Handstand Push-ups

Rest 4:00

As many rounds/reps as possible in 4mins of:

30 Clean & Jerks (135/95#)

2 12, 2018

Monday 181203

Crossfit Oshawa – CrossFit

Following our 1RM month, today marks the beggining of a deload week as we are entering a tempo strength cycle next week.

“Nasty Women”

Today’s workout follows a 4min amrap/4min rest pattern for 3 total workouts spanning over a 20min time period. Although can observe wod 1 as Fran, wod 2 as Dianne, and wod 3 as Grace. With a 1:1 work to rest ratio, athletes can look to push the 4mins to their best ability, attacking each wod with the attempts of utilizing the length recoveries between workouts. We should be able to see athletes go unbroken for a large portion of the 4mins efforts.

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Thrusters 95/65 lbs

Pull-ups
Rest 4mins

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Deadlifts 225/155 lbs

Handstand Push-ups
Rest 4mins

Metcon (AMRAP – Rounds and Reps)

As many rounds/reps as possible in 4mins of:

30 Clean & Jerks 135/95 lbs