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19 02, 2020

Thursday 022020

Crossfit Oshawa – CrossFit

Pull-ups (Get to 50 in the least amount of sets possible)

Neutral grip chin up, strict

Rings

The first thing we want athletes to be aware of in a strict pull-up is core tension, keep the toes together and pointed and chin tucked to maintain this tension through each phase of the rep. Next; athletes will want to ensure that we are not just pulling our body weight up and down, we are engaging properly to produce effective force, initiating the movement by driving the elbows forward. This will cause our larger muscles like lats, pecs, front delts to move most of the load rather than seeing the elbows flare out creating a situation where our body weight is hanging off of our scap and upper back.

Metcon (AMRAP – Rounds and Reps)

Amrap 18 minutes

18 Push ups

14 Box jump overs 24/20’’

10 Front Squat @ 155/105
A nice amrap to push through today, athletes are encouraged to put our heads down and work with a slight nod to the limitations posed. Going into the proceeding rounds, the nature of the front squat’s rack position will eventually start limiting our push-up ability and the explosive nature of the box jump overs will eventually start to cause lactic acid to accumulate during the front squats. Sticking to a reasonable pace time per round is recommended, but overall today is about pushing hard and having fun!

Metcon (No Measure)

Core Accessory

Paused Strict TTB

Accumulate 30 repetitions
Pause in the ascent, 1-2 seconds

– Explode from the pause

https://youtu.be/OBRNOZYVdbU

Scale, place a bar low and a Med Ball behind your back

18 02, 2020

Wednesday 021920

Crossfit Oshawa – CrossFit

Snatch (E2MOM for 10 minutes)

Hang Snatch (Mid-Hang)

1 Power

2 Squat

A focus on hip extension is usually the case when we see a power snatch before a squat snatch. Sometimes athletes have the tendency to sacrifice their extension in order to gain speed in their pull under. Today we want the warm-up drills to carry over a hip extension emphasis to the power snatch and then then squat snatch.

Here is a short video with a great hip contact explanation:

https://www.youtube.com/watch?v=npdlzx3dem4

Metcon

2 sets of 12-9-6, each for time

Metcon (Time)

At 0:00

12-9-6

TTB

Row 15 cals

Metcon (Time)

At 7:00

12-9-6

Burpee over erg

Row 15 cals
Today’s MetCon should be obvious that we are looking for faster paces and unbroken efforts, when introducing scaling options this stimulus should be our goal. This MetCon is set up to go out very hard in the first part, see if we can recover, and hang on during the second part. The row pace should be consistent between the two parts, consistently hard! The toes to bar should be unbroken and fast with the burpees over the erg more paced.

Metcon (No Measure)

Conditioning, interval accessory

Sprints

On the machine of your choice

4 sets

4 rounds

20 seconds sprint

40 seconds recover speed

Rest 3 minutes between sets

17 02, 2020

Tuesday 021820

Crossfit Oshawa – CrossFit

Shoulder Press (6 x 3 @ 80%)

We’ve taken the the press today for the class and have simplified it quite a bit. The idea for the push press in the athlete section written above is complex and hard to apply to all levels. In addition, with the metcon being on the longer side, the press is more appropriate for today’s class. We’ve chosen the strict press since we haven’t touched this movement in a little bit.

Beginner athletes should focus on reducing tension through their grip in order to gain tension through the upper back while driving to lockout.

Advanced athletes can actually be cued opposite, in that they should be looking to squeeze the bar adding torque through the shoulders by attempting to break the bar in half as we drive to lockout.

All athletes should return the bar to the shoulders with elbows slightly ahead of the bar using the shoulders as a start point, think of it like a launching pad where we generate our force from. Controlled eccentric initiating with elbows breaking forward and a concentric drive upward.

Dionysus (Time)

For time

40 DB Step up over 50/35 lbs

100 Double under

40 DB Thrusters 50/35

100 Double under

40 DB hang Clean and Jerk 50/35

100 Double under

40 Devil press 50/35
Coach: Dionysus: God of wine, fruitfulness, parties, festivals, madness, chaos, drunkenness, vegetation, ecstasy, and the theater. This Benchmark will definitely live up to its description, bringing athletes through a madenned, chaotic, and drunken state, experiencing the ecstasy of finishing the workout. Starting with a consistent pace on the step over, athletes will need to be disciplined with their rep management. In the rest of the workout, we are looking to maintain our composure through the chaos, can we stay diligent and maintain the movement POP throughout this madness? This workout essentially has athletes moving from DB to jumping back and forth until the final devils press, an overall approach should be twofold:

1. Our DB movements should be strong through the legs, our legs need to be our driving force on the DB movements.

2. Our jumping should be relaxed through the arms and grip Every athlete advanced through beginner should be able to achieve this stimulus today with proper scaling methods.

Metcon (No Measure)

Accessory

Banded March

5 minutes

https://youtu.be/sHCqY3JHMGA
Use a hard band, enough to make your glutes burn at the end of the 5 minutes.

16 02, 2020

Monday 021720

Crossfit Oshawa – CrossFit

Front Squat (6×3 @ 80% Rest 2 minutes between sets)

Our cueing on today’s front squats should be mainly centered around the torso, athletes will often sacrifice the structure of their torso in order to move the load. This is where the cue of elbows up comes from. The body is smart and efficient, but this can naturally lead to avoidance of proper movement, we want a tall and straight torso angle under the bar- think about the core being a tight rigid iron rod rather than a wet noodle. If we can hold onto the integrity of our trunk as we move through the squat we can reach our ultimate goal which is not to simply move through a squat with a heavy load, but rather to use the squat to become stronger lifters. If our positioning fails us we are no longer reaching the goal of getting stronger.

For beginners we can look to have them focus on more extremity cueing, like relaxing the grip, elbows up, hips back or knees out. A cue that works for a lot of beginner to intermediate athletes is spread the floor apart with the feet.

Metcon (AMRAP – Rounds and Reps)

Amrap 13

21 Pull-ups

15 Deadlift @ 225/155 lbs

3 Shuttle run (25′ out and back)
For this MetCon we totally shift gears towards Pulling and running, a pretty spicy workout that should be extremely metabolic. There will be some obvious grip limitation, but athletes should be able to shake that out during the run or over unders, so it should become a non factor. After the 21 pull-ups taxing our grip, athletes will want to assume smooth fast reps on the barbell. A triplet with this rep scheme will have us moving quickly, but an overall approach can be to never stop moving. Advanced athletes will want to be moving unbroken governing their intensities on the over unders (If you cannot perform shuttles). Beginner-intermediate will need to realize their limitation, be it the pull-ups or the deadlifts and ensure to pick a pace that allows them the chance to keep moving. Rather than thinking about rep management, a typical breakup strategy, athletes can think about rest management. We need to be managing our rest time in order to be consistent overall, rather than attempting to stick to a repetition break up strategy, ultimately causing more rest time in the long run and inconsistent round times.

14 02, 2020

WOD 021520

Crossfit Oshawa – CrossFit

Couplet test (Time)

21-15-9 reps of:

Thrusters 135/95lbs

Chest to bar pull-ups
This is steroid Fran. Athletes will have to MOVE hard and fast and is a pure test of physical ability.


14 02, 2020

My Quest For Longevity


By: Julia kruetzmann

I do not want to die; I want to live an extremely long time. This is a common sentiment for most sentient life on this planet. I was, however, travelling down a path toward a stunted and chronically diseased, untimely death. At 35 years old, I was super morbidly obese, pre-diabetic, and pre-hypertensive accompanied by major depression. I had a husband that adored me and four amazing children, but I still found myself withdrawn from life, self-conscious and anxious about everything. If I truly wanted a long happy life, I had to make a drastic change. After thorough research, I underwent gastric-bypass surgery in order to lose the weight quickly. Given my personality, I knew I had to see rapid results in order to stay the course. I am thankful for this surgery, as it facilitated the weight loss, but also helped me to re-establish my relationship with food. I have forever changed the way I choose to nourish my body, which will hopefully prove to be beneficial in my quest for longevity. However, diet alone will only protect the body to a certain extent from disease, with exercise and good mental health also major contributing factors. I have come to realize that all of these components must be in check in order to reach my ultimate goal of longevity; living to 120 years and devoid of chronic disease. With my diet now in line, it was time to move on to the next task, exercise.

At around six-months post-surgery, I had lost nearly 80 pounds and was on the verge of thinking about possibly considering implementing an exercise regimen. A friend of mine was visiting from New Jersey at that time and we found ourselves engaged in conversation around this topic. My friend was quite excited to tell me all about this thing called “CrossFit” that she had been doing for exercise back in New Jersey. She was quite adamant that this was the type of training for me. She explained that since I was a competitive dancer and weight trained throughout high school, CrossFit should appeal to my natural tendency toward challenge and competition. With ever so much passion, she continued to rave about CrossFit. She spoke of the exercise components themselves, but went on to describe the supportive nature of the people who train this way. CrossFit was more of a lifestyle; a community of like-minded individuals supporting each other through their journeys toward whatever their goals might be. My immediate thought was, oh my, she drank the Kool-Aid and what exactly is in my coffee right now? Being a natural skeptic, I embarked on a new research project, topic: CrossFit. Many academic papers, documentaries, and blog posts later, I decided to give it a try. By this time, it had been a few months since my Jersey friend visited and my weight loss was at 110 pounds. My goal before implementing exercise was to lose 100 pounds, so it was time to stop thinking about possibly considering it and to just do it. Again, I conducted exhaustive research of all the gyms in Oshawa before I opted for CrossFit Oshawa.

On a hot sunny day in July, I walked through the doors of CrossFit Oshawa, hoping to be granted an on the spot consultation (for free perhaps?). I was welcomed by a seemingly, almost overly, joyful coach who was more than happy to explain to me all that is CrossFit and what his gym could do for me. It was quite refreshing to meet someone so exuberant and knowledgeable about their craft. Not only did he have an answer for all of my questions, he put forth the effort into exploring my motives for enquiring about CrossFit, and to determine if this really was appropriate for my goals. He showed a genuine interest in my life overall, my surgery, and my weight loss up to that point. He reinforced my friend’s assessment that those who gravitate toward challenge and competition tend to experience success with CrossFit. I appreciated his candour (and free consultation) and signed up on the spot.

Fast forward a year and a half; minus 170 pounds, sitting steady at my goal weight. I’m feeling happier now than I could ever remember in my adult life. What I have found in CrossFit has far exceeded my expectations. I have gained, physically, what I set out to; I am leaner, stronger, and fitter. I am metabolically more efficient, in so that I have an abundance of energy to make it through a long day of work standing at my desk, then enduring a workout at CrossFit, after which spending quality time with my family. I can do this now, without feeling physically drained, nor do I dread the energy I’m about to expend. Quite the contrary, I look forward to it. I can check off the exercise component to longevity with CrossFit, as it conditions the body for this exact purpose. It’s foundations are embedded in dynamic functional movements; whereby the all of the body’s muscle groups are stimulated throughout the workout and mimic ordinary daily movements. (For instance, picking something up, carrying it across a distance, and then putting it down.) What far surpassed my expectations though, was the vast improvement of my mental health. This is a much welcome side effect. To a degree, the weight loss certainly helped to increase my self-esteem. But, what I experienced from CrossFit was much more transformational. I finally feel confident. I feel accomplished. I feel I have worth. When I step through the doors of CrossFit Oshawa, I know that for the next hour I will accomplish something great; improvement of myself. I can do this with the support of my coaches, who treat me like a real human being. They show kindness and respect to all of their athletes. Their encouragement has helped me to realize my full potential in all my roles in life, far beyond that of an athlete. I take the life lessons I learn at CrossFit and apply them daily. This is far greater than any physical training; being respectful to yourself and others. Encouraging myself to do better and be better because it truly is possible to improve all the time and I am worth that. I am grateful to CrossFit for helping me to realize this.

For me, CrossFit checks both the physical and mental wellness components to longevity. So now that I have diet, exercise, and good mental health all lined up, it is conceivable that I will live to 120 years, disease free.

Author: Julia kruetzmann

13 02, 2020

Friday 021420- HPT

Clean & Jerk

5 x 2 Power clean & Jerk @ 90%
CFO Class: Strength

Today we are faced with three seperate maxes, completing a true powerlifting total. This will test our ability in raw strength and power. All three lifts are about athletes generating as much force prouction as possible.

1RM Back squat

Backsquat: Athletes should think about controlling the way down as much as possible, we don’t want to go too slow and turn it into a tempo, however we need to be careful not to go too fast creating negative velocity when we attempt to switch directions in the bottom. Upon hitting the bottom, we should already be thinking of driving up spreading the floor apart with our feet as hard as possible.

1RM Bench press

Bench press: Our force comes directly from the floor and the bench, ensure we are engaging opposing forces towards the barbell through our feet and upper back- remember your five points of contact.

1RM Deadlift

Deadlift: *If that bar doesn’t move with a flat back, it doesn’t move. period. Knowing this, we want athletes to engage through the midline and take in a large amount of air before we even bend over to grasp the bar. After we are organized through the lungs and midline, we should immediately place hands on the bar, set our backs, dig in the heels and push the floor away as hard as possible thinking about prying the bar off the floor using the legs. Our core being the crowbar.
Conditioning

For max meters:

40min Row
Post chain stability

5 x 10/10 RNT single leg deadlift
13 02, 2020

WOD 021420

Crossfit Oshawa – CrossFit

Deadlift

1RM Deadlift
*If that bar doesn’t move with a flat back, it doesn’t move. period. Knowing this, we want athletes to engage through the midline and take in a large amount of air before we even bend over to grasp the bar. After we are organized through the lungs and midline, we should immediately place hands on the bar, set our backs, dig in the heels and push the floor away as hard as possible thinking about prying the bar off the floor using the legs. Our core being the crowbar.

Back Squat

1RM Back squat
Today we are faced with three seperate maxes, completing a true powerlifting total. This will test our ability in raw strength and power. All three lifts are about athletes generating as much force prouction as possible.

Backsquat:

Athletes should think about controling the way down as much as possible, we don’t want to go too slow and turn it into a tempo, however we need to be careful not to go too fast creating negative velocity when we attempt to switch directions in the bottom. Upon hitting the bottom, we should already be thinking of driving up spreading the floor apart with our feet as hard as possible.

Bench press

1RM Bench press
Bench press:

Our force comes directly from the floor and the bench, ensure we are engaging opposing forces towards the barbell through our feet and upper back- remember your five points of contact.


12 02, 2020

Thursday 021320- 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.

12 02, 2020

WOD 021320

Crossfit Oshawa – CrossFit

Metcon (No Measure)

“Goat Day”

On 1min x 20mins:

Min 1: Movement 1

Min 2: Movement 2

Option:

Min 1: 10 Kettlebell swings

Min 2: 15/12 cal Bike

Scale reps accordingly using the wod rehearsal.
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.