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7 08, 2019

Thursday 080819

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds)

Every 3 minutes until failure:

5 DB lunges @ 2×50/35lbs

5 DB Push press

5 Burpee’s over DB’s

*Add one rep to each movement every round.
Today’s WOD is going to challenge athletes as much mentally as it does physically. The time for rest within the 3 minutes will quickly disappear as the rep count gets higher and athletes will be forced to push as hard as possible to continue on. This is where picking a score to aim for that will be challenging but within your capabilities can help motivate you during a workout such as this to keep moving.


6 08, 2019

Wednesday 080719- HPT

CFO Class: Strength

5 x 3 Overhead Squats, ascending

Our last squat variation in the cylce. Building to a heavy triple, athletes should think about staying within 120% of their 1RM Snatch.

Fight for Bracing
We want a focus on bracing the bar, mainly from the shoulder to the elbow. Creating a strong base of support through the two joints will depress the scaps, keeping the force of the barbell supported through the midline. As soon as we lose any tension through this brace, the load is solely supported in the shoulders.
CFO Class: MetCon

For time:

50 ft Handstand walk
40 Cal row
30 Wallballs 20/14lbs
20 Ring dips
10 Thrusters 155/105 lbs

A spicy play on the open wod 14.4
Athletes will feel more of an urge to sprint this one and should somewhat adhere to that urge. When we see a chipper we can beggin to break it down movement by movement, sort of visualizing our way through it. The handstand walk will be fairly dependent on skill with the movement, but normally 50ft is not a high volume, we want to get this done quickly and hop on the rower. Here we will be required to find a pace, a quicker pace, but a pace none-the-less, a 1Km row pace should allow us to get the row done quickly enough and have enough to start on the walllballs right away. When we get to the ball, athletes should think about taking a deep breath because we are going to have some fatigue setting in, but we want to go unbroken with this movement. Getting through the wallballs and onto the ring dips, quick sets with quick rests chipping away and saving our shoulders for what’s next. The last item to knock off the list: 10 med-heavy thrusters, in a fresh set we should be able to hit these unbroken, the way the movements will unfold today will make this difficult. We know we are done at this point so we should attempt what we can here.
Midline Accessory

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



MetCon Intervals

On 3mins x 15mins:

50ft Double DB Walking lunge*
5-7 Bar muscle ups
10-15 Handstand push-ups

*1 arm overhead, 1 arm front rack
Power Accessory
4 sets
Bike 1000m
10 wallballs @ 30/20 @ above 10

rest 3 minutes
6 08, 2019

Wednesday 080719

Crossfit Oshawa – CrossFit

Overhead Squat (5 x 3 reps, Ascending)

Our last squat variation in the cylce. Building to a heavy triple, athletes should think about staying within 120% of their 1RM Snatch.

Fight for Bracing

We want a focus on bracing the bar, mainly from the shoulder to the elbow. Creating a strong base of support through the two joints will depress the scaps, keeping the force of the barbell supported through the midline. As soon as we lose any tension through this brace, the load is solely supported in the shoulders.

Metcon (Time)

For time:

50 ft Handstand walk

40 Cal row

30 Wallballs 20/14lbs

20 Ring dips

10 Thrusters 155/105 lbs
A spicy play on the open wod 14.4

Athletes will feel more of an urge to sprint this one and should somewhat adhere to that urge. When we see a chipper we can begin to break it down movement by movement, sort of visualizing our way through it. The handstand walk will be fairly dependent on skill with the movement, but normally 50ft is not a high volume, we want to get this done quickly and hop on the rower. Here we will be required to find a pace, a quicker pace, but a pace none-the-less, a 1Km row pace should allow us to get the row done quickly enough and have enough to start on the walllballs right away. When we get to the ball, athletes should think about taking a deep breath because we are going to have some fatigue setting in, but we want to go unbroken with this movement. Getting through the wallballs and onto the ring dips, quick sets with quick rests chipping away and saving our shoulders for what’s next. The last item to knock off the list: 10 med-heavy thrusters, in a fresh set we should be able to hit these unbroken, the way the movements will unfold today will make this difficult. We know we are done at this point so we should attempt what we can here.


5 08, 2019

Tuesday 080619- HPT

Technical Weightlifting

6 sets
3 Tall Snatches
3 Sotts press

Working the corners of the lifts today, the goal is not the weight on our bar but how we move it.
CFO Class: BB Cycling

On 1min x 8mins:
3 Hang power snatch
2 Power snatch

Rest 2mins

On 1min x 5mins:

2 Snatches

Athletes are encouraged to use a TNG method and work on cycling a relatively heavy weight smoothly. When we introduce BB cycling we really want to drive home the point of smooth reps. What we mean when we say “smooth reps:”
Reps should be methodically lifted, holding positioning from the floor with an athletic jump or drive where the bar slides up the thigh in a smooth manner. This is the point where most disconnect from the lift: The turn over. Athletes should use the turnover, by pulling against the weight of the bar to slingshot themselves down and around the bar, punch to a strong and stable lockout, standing with the bar overhead.
CFO Class: MetCon

As many rounds as possible in 5mins of:

10 Push press 135/95lbs
10 Pull-ups

Rest 3mins

As many rounds as possible in 2mins of:

5 Push press 155/105lbs
5 C2B pull-ups

Two separate scores, where athletes will really want to go out of the gate conservatively on the first part, staying consistent. When we get to the 2min AMRAP, athletes should be ready to send it holding the highest pace possible right until the end.
Movement Warning: Athletes should keep in mind, these are not jerks. There should be no soft knees, or re-dipping under the bar. Drive with the legs then follow through with the arms, or in other words push then press, push press.
Shoulder Accessory

4 x 40-60s Nose to wall hold
5 08, 2019

Tuesday 080619

Crossfit Oshawa – CrossFit

Barbell Cycling: 1

On 1min x 8mins:

3 Hang power snatch

2 Power snatch
Rest 2mins

Barbell Cycling: 2

On 1min x 5mins:

2 Snatches
Athletes are encouraged to use a TNG method and work on cycling a relatively heavy weight smoothly. When we introduce BB cycling we really want to drive home the point of smooth reps. What we mean when we say “smooth reps:”

Reps should be methodically lifted, holding positioning from the floor with an athletic jump or drive where the bar slides up the thigh in a smooth manner. This is the point where most disconnect from the lift: The turn over. Athletes should use the turnover, by pulling against the weight of the bar to slingshot themselves down and around the bar, punch to a strong and stable lockout, standing with the bar overhead.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 5mins of:

10 Push press 135/95lbs

10 Pull-ups
Rest 3mins

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 2mins of:

5 Push press 155/105lbs

5 C2B pull-ups
Two seperate scores, where athletes will really want to go out of the gate conservatively on the first part, staying consistent. When we get to the 2min AMRAP, athletes should be ready to send it holding the highest pace possible right until the end.

Movment Warning:

Athletes should keep in mind, these are not jerks. There should be no soft knees, or re-dipping under the bar. Drive with the legs then follow through with the arms, or in other words push then press, push press.


4 08, 2019

Monday 080519- HPT

Holiday Class Times:

11am/4:30pm

Gymnastics Stamina

5 sets
1-3 strict muscle ups
5 Muscle ups
8 toes through rings

OR

1-3 Strict C2B
5 Bar muscle ups
8 Toes to bar
CFO Class: MetCon

Teams of 3

As many rounds as possible in 30mins of:

40 “Beam Balls”
800m Run Team carries the medball
100 Box jump overs 24/20″
40 Synchro Toes to bar
Intervals

On 2mins x 14mins

12/10 cal bike
Midline Accessory

5 sets
5 Dragon Flies
10 V-ups

90s Rest
4 08, 2019

Monday 080519

Crossfit Oshawa – CrossFit

Holiday Class Times

11am
4:30pm

Metcon (AMRAP – Rounds and Reps)

Teams of 3

As many rounds as possible in 30mins of:

40 “Beam Balls”

800m Run Team carries the medball

100 Box jump overs 24/20″

40 Synchro Toes to bar
A fun team wod to mix things up in the sun!


3 08, 2019

080419

Crossfit Oshawa – CrossFit

Metcon

2017 CrossFit Regionals Event 1

Wearing a weighted vest (20#/14#) for time:

– 1200 m run (3 laps)

– 12 rounds of:

– 4 strict handstand push ups

– 8 chest-to-bar pull ups

– 12 squats

There was a 25-minute time cap for this regional event.


2 08, 2019

Saturday 080319- HPT

CFO Class: MetCon

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

Push press 135/95 lbs
Burpee over the bar
Hang power clean 135/95lbs
Box jump overs 30/24″
Ring dips
Cal Row
Rest

A beefed up FGB style MetCon, athletes are encouraged to treat this one as if there is no rest, because a 6:1 work/rest ratio is almost non existent. Just enough time to sip some water, write down our scores for that round and get back to it. The only interference in this one is subtle, the pressing of the push press and the ring dips might give some of us some troubles if we are not pacing appropriately. Breaking up a workout like this and building in our own rest is recomended for best results and consistency. Something like 20s on 10s off might be sustainable for most of us to have a great workout today.
Intervals

On 90 seconds x 9mins:

Bike 45s

In the remaining time: 45s recovery air squats
Midline Accessory

4 sets
50ft Silverback swings
10/side Half Kneeling Swinging Band Pallof Press
2 08, 2019

Saturday 080319

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

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

Push press 135/95 lbs

Burpee over the bar

Hang power clean 135/95lbs

Box jump overs 30/24″”

Ring dips

Cal Row

Rest
A beefed up FGB style MetCon, athletes are encouraged to treat this one as if there is no rest, because a 6:1 work/rest ratio is almost non existent. Just enough time to sip some water, write down our scores for that round and get back to it.

The only interference in this one is subtle, the pressing of the push press and the ring dips might give some of us some troubles if we are not pacing appropriately. Breaking up a workout like this and building in our own rest is recommended for best results and consistency. Something like 20s on 10s off might be sustainable for most of us to have a great workout today.