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3 10, 2019

Friday 100419- HPT

Gymnastics, Technique

On 90s x 6mins
3 Explosive Beat swings
3-5 Bar-muscle ups
Gymnastics, drills

5 sets
25ft compression drill
5-10 toes to bar
CFO Class: MetCon

50-40-30-20-10 reps for time:

Medball clean 20/14lbs
Sit-ups
12 Jumping push-ups

This workout is built to go, the medball clean is a more technical movement and a more grueling movement than it sounds. However, athletes will have “no reason to stop” as far as burnout factor goes today. Taking breaks on the Medball clean is recomended to keep the heart rate in check, less reps and quick rests will be the answer here. Where we should be able to see unbroken and fast efforts on the other two movements.
Power Contioning

6 sets
250m Row
5 Strict toes to bar

2min rest
Posterior Chain Protocol 2

4 sets:

6 Glute/Ham raises
8 Weighted Bulgarian split squat/leg, Back rack
12 Romanian Deadlifts
3 10, 2019

Friday 100419

Crossfit Oshawa – CrossFit

Metcon (Time)

50-40-30-20-10 reps for time:

Medball clean 20/14lbs

Sit-ups

12 Jumping push-ups
This workout is built to go, the medball clean is a more technical movement and a more gruelling movement than it sounds. However, athletes will have “no reason to stop” as far as burnout factor goes today. Taking breaks on the Medball clean is recommended to keep the heart rate in check, less reps and quick rests will be the answer here. Where we should be able to see unbroken and fast efforts on the other two movements.


2 10, 2019

Thursday 100319- 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.

2 10, 2019

Thursday 100319

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds & reps as possible in 18 minutes:

3 Machine Cals

25ft lunge

30 Double unders

Machine cals are 3,6,9,12,15,18, and so on…

Double unders are x 10: 30,60,90,120,150,180 and so on…
Todays WOD is all about using the lunge as an “active recovery” as the other movements will be pretty “high flying.” Athletes can try to control breathing and lunge at a pace that will hopefully allow us to go fairly hard on the machine. Achieving this will hopefully result in working the entire workout with minimal to no rest, only breaking when having to in transition.


1 10, 2019

Wednesday 100219- HPT

Gymnastics, Technique

Alternating on 1min x 12mins

Min 1- 20s HS walk
Min 2- Strict Handstand push-ups RPE 8

RPE 8 meaning stop at 2 reps before failure on every single round, the reps will go down and thats okay.
Gymnastics, Drills

5 sets

5 Explosive Beat swings
5 Hollow body banded Y pulls
12 Pike pulls on the rower
5/5 half kneeling kb press
CFO Class: MetCon

21-18-15-12-9-6-3 reps for time of:

Deadlifts 185/135lbs
Bar facing burpees

Today is pretty much grip n rip, adding a little intensity in our deload week with this one. With the decending rep scheme and the lack of interference of the two movements, athletes should be able to push the pace trying for touch n go, unbroken reps on the deadlifts. The burpees should feel like they get faster each round per rep.
Conditioning

2 rounds of:

21-15-9 Cal row
Rest 90s between efforts. These are all out efforts.

Rest 3mins between rounds.
Mid Back Back Protocol

3 sets:
10 Trap 3 raises/side
10 Band pull aparts
10 Crossover Scaptions
1 10, 2019

Wednesday 100219

Crossfit Oshawa – CrossFit

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Deadlifts 185/135lbs

Bar facing burpees
Today is pretty much grip n rip, adding a little intensity in our deload week with this one. With the descending rep scheme and the lack of interference of the two movements, athletes should be able to push the pace trying for touch n go, unbroken reps on the deadlifts. The burpees should feel like they get faster each round per rep.


30 09, 2019

Tuesday 100119- HPT

Weightlifting technique

6 sets

3 pos snatch @ 50-60%
Weightlifting drills

a) 4 x 2 Snatch Balance 80-90%
b) 4 x 2 Snatch high pulls 80-90%
CFO Class: MetCon

As many rounds as possible in 20mins, working tabata style, of:

30 Wallballs 20/14lbs
30 Single arm Dumbbell push press 50/35lbs
20/16 Cal Machine
20 Dumbbell Snatch 50/35lbs

Today’s workout athletes will chip away working in a tabata format for 20mins. The tabata format is 20s of work followed by 10s of rest. Athletes will begin on the wallballs working for 20s and taking a forced rest for 10s starting where we left off. Once we get to 30 wallballs, we move onto the DB push-press, continuing the tabata format of work:rest throughout the entire 20mins. It will still be good for us to choose a rep scheme to stick to and not get sucked into the 20s/10s interval protocol. Athletes should realize that the first few intervals are going to feel like we are forced to rest before we want to, but after a few of these intervals it will feel like we are forced to go. It is encouraged to keep pacing conservative out the gait and realize that the intensity is right around the corner for us.

Conditioning

10min row
Gaining more meters in the last 5mins then the first 5mins
Push/Pull Protocol 1

Close Grip PushUps
Ring Rows
30 09, 2019

Tuesday 100119

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20mins, working tabata style, of:

30 Wallballs 20/14lbs

30 Single arm Dumbbell push press 50/35lbs

20/16 Cal Machine

20 Dumbbell Snatch 50/35lbs
Today’s workout athletes will chip away working in a tabata format for 20mins. The tabata format is 20s of work followed by 10s of rest. Athletes will begin on the wallballs working for 20s and taking a forced rest for 10s starting where we left off. Once we get to 30 wallballs, we move onto the DB push-press, continuing the tabata format of work:rest throughout the entire 20mins. It will still be good for us to choose a rep scheme to stick to and not get sucked into the 20s/10s interval protocol. Athletes should realize that the first few intervals are going to feel like we are forced to rest before we want to, but after a few of these intervals it will feel like we are forced to go. It is encouraged to keep pacing conservative out the gait and realize that the intensity is right around the corner for us.


29 09, 2019

Monday 093019

Crossfit Oshawa – CrossFit

Today we begin our Deload and Recovery week before the open starts next week (we host the open on Fridays). Ensure to register for the open here:

https://games.crossfit.com/

Our “Friday Night Lights” will take place 4:30-8:30pm for 5 Fridays between October 11th until November 8th. This year we will be handing out prizes for top competitors, spirit of the evening, most improved athlete, and more!

The open is a place where athletes of every caliber come together as a community to celebrate fitness. The CFO Community has developed over the years into an incredible support system. And we mean that. Individually we can accomplish great things, but with our community we can accomplish anything.

Sing up to be a part of the CFO community at it’s best!

Metcon (Time)

5 rounds for time of:

400m Run

15 Kettlebell swings 50/35lbs

5 Burpee pull-ups
Welcome to our deload week.

Today is a play on Helen, where we want to focus on holding a nice relaxed pace from the start of the workout on the run. The kettlebell swings should be unbroken, maintaining our heart rate from the run. The burpee pull-ups are where we can push a little bit as there are only five reps to do. Athletes should be able to bring themselves and their pace back down for the run each round.


29 09, 2019

Monday 093019- HPT

Gymnastics technique

20s on/40s off x 10mins:

Handstand walk
Gymnastics,

30 Ring muscle ups
*Every time you come down complete 500m Row
CFO Class: MetCon

5 rounds for time of:
400m Run
15 Kettlebell swings 50/35lbs
5 Burpee pull-ups


Welcome to our deload week. Today is a play on Helen, where we want to focus on holding a nice relaxed pace from the start of the workout on the run. The kettlebell swings should be unbroken, maintaining our heart rate from the run. The burpee pull-ups are where we can push a little bit as there are only five reps to do. Athletes should be able to bring themselves and their pace back down for the run each round.
*We will be rowing everyday this week.

Conditioning

On 2mins x 12mins (6 rounds)

15/12cal row
15/12cal Bike
Midline Protocol 2

2 Rounds:
4:00 Sandbag Hold
1:00 L-Sit

Accumulate the total on the Sandbag, before moving onto the L-Sit. Same applies there before returning back for the second round.