20 05, 2019

Tuesday 190521

Crossfit Oshawa – CrossFit

Squat Cycle

6@80%

4@85%

2@90%

1@95%

1@95-97.5%
Back to our squat cycle today, we have reached the halfway point in our cycle, athletes should try to hit the percentages but if we feel strong theres no problem attempting that pr.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Karen is infamous for her ability to leave us in ruins. Athletes should be cautious of one thing: the first set of wallballs, picking up the medicine ball does not take much time or effort. When we are faced with easy reps, athletes tend to want to knock out a big chunk set in the first few mins. This is often a mistake, a workout like this we can use the rest time tactic, limiting ourselves to a consistent rest time will help us stay on track and not do too many reps out of the gate. If we know we are only allowed 3-5s rest at any given time maximum, this will assist us in hindsight.


19 05, 2019

Monday 190520

Crossfit Oshawa – CrossFit

Holiday Class Times Today

11am & 4:30pm

Metcon (AMRAP – Reps)

In Teams of 2 or 3

As many reps as possible in 25mins of:

2 cal row/bike, 2 alt, single DB clean and jerk

1 Rope climb/teammate

4 cal row/bike, 4 alt, single DB clean and jerk

1 Rope climb/teammate

6 cal row/bike, 6 alt, single DB clean and jerk

1 Rope climb/teammate

ect…

*One person working at a time
A fun team workout to kick off the week. Go hard and have fun.


17 05, 2019

Saturday 190518

Crossfit Oshawa – CrossFit

Metcon (Time)

3 rounds for time of:

15 Power snatch 95/65 lbs

15 Overhead squat 95/65 lbs

800m Run
Our first programmed run of the season, athletes should attempt to dress accordingly to the weather. There should not be much difference in the first to last round times in this workout, we can only run so hard as to be able to pick our bars up immediately on entering the building after our runs. Because we end on a run it makes sense to see better times in our final round. After we plan our running pace, around a 1mile pace building as the workout goes on, Looking for consistency on the Snatch in order to balance keeping the bar moving and completing the ohs unbroken.


16 05, 2019

Friday 190517

Crossfit Oshawa – CrossFit

10 year anniversary party at CFO- June 1st

Afternoon Team wod & BBQ
Evening semi formal gala catering provided by Snuffy’s Grill
Fundraising for Wounded Warriors

To register simply say your attending on the CFO facebook event here:

https://www.facebook.com/events/954817104716086/

Weightlifting Waves

Clean & Jerk

On 3mins x 15mins:

Set 1: 2 @ 80%

Set 2: 2 @ 82.5%

Set 3: 2 @ 85%

Set 4: 2 @ 82.5%

Set 5: 2 @ 87%
Tall

We can think about the cue “Tall” in both the clean and the jerk. Athletes commonly make the fault of pulling or pushing under the bar too early in the clean and jerk, this is a problem with extension. Athletes should be in the habit of starting each lift tall through the chest and finishing our extension, ending up taller than our standing height.

Metcon (AMRAP – Reps)

4 rounds, for total reps of:

40s of: Bike cals

20s: Rest

40s of: Bar muscle ups

20s: Rest

40s of: Row cals

20s: Rest

40s of: Handstand walk

20s: Rest
Today will look similar to last week, but with less rest and no barbell we should excerpt lower levels of intensity per round. there is still some major movements in the bar muscle up and the hs walk, going back and forth between monostructural movements and gymnastics, today can be considered a glorified gymnastics conditioning MetCon. Today’s best practice will have athletes pushing the pace on the gymnastics movements, going for larger sets, as we can get back to the machines and no matter how fatigued we are, we can still bank reps. We cannot expect to do this the other way around, this workout will favour those who approach the machines conservatively and save their efforts for the gymnastics.


15 05, 2019

Thursday 190516

Crossfit Oshawa – CrossFit

Announcements:

10 year anniversary party at CFO- June 1st

Afternoon Team wod & BBQ
Evening semi formal gala catering provided by Snuffy’s Grill
Fundraising for Wounded Warriors

To register simply say your attending on the CFO facebook event here:

https://www.facebook.com/events/954817104716086/

Metcon (Time)

For time:

50 Cal Row

50 Box Jumps 24/20

50 Push-ups

50 Russian KB Swings 2/1p

50 Sandbag bear hug shuttle runs 2/1 bag
An An LSD chipper, with monostructural, gymnastics, and weightlifting modalities. This is a workout that will challenge athletes to keep moving, with 250 total reps, looking for that consistency again today rep to rep. Athletes shouldn’t see their reps slow down and then speed up throughout the course of this MetCon. The challenge here will be for us to stay focused with a similar speed and tempo rep to rep.


14 05, 2019

Wednesday 190515

Crossfit Oshawa – CrossFit

Victoria Day Holiday Class Times:

11am & 4:30pm

*Next Monday

Metcon (Time)

27-21-18-15-12-9 reps for time of:

Wallballs 20/14

Chest to bar pull-ups
For the most part, we want athletes to attempt this unbroken, some of us might need to take planed breaks in the begging two or three rounds, either way, intensity will be high with athletes pushing the pace. What we don’t want is for athletes to go out hot and have to break later in the lower rep rounds. We should look to maximize where we can, playing to our strengths and attempting to be consistent with our weakness on this one.


13 05, 2019

Tuesday 190514

Crossfit Oshawa – CrossFit

Gymnastics cycling (AMRAP – Reps)

As many reps as possible in 8mins of:

Strict handstand push-ups

*Every break 50 double unders
A little conditioning added in today’s gymnastics cycling. Although our reps will decrease each set, we are looking to simply avoid burnout and keep sets as consistent as possible throughout the 8mins.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 25mins of:

40 Box jump overs 24/20″

50 ft right arm overhead walking lunge

50ft left arm overhead walking lunge

20 Power cleans 135/95lbs
We will be spending a lot of time today on each movement with a longer rep scheme, settling into a rhythm is key to not overthinking where you are at within the workout. Athletes tend to over think banking reps in workouts like this, we get ahead of ourselves and think “if I only can get the round done in x amount of time, i can beat x score on the whiteboard.” Rather than the “if only” approach, our performance and enjoyment will be much better with a “i will” approach. “I will go at a pace where I can breathe rep to rep and never stop moving.” Long workouts reward consistency not speed.


12 05, 2019

Monday 190513

Crossfit Oshawa – CrossFit

Squat Cycle

Back squat

8 @ 75%

6 @ 80%

4 @ 85%

2 @ 90%

2 @ 90%
Back to our squat cycle today, hopefully athletes can really see it coming together. As the reps go down and the weight goes up yet again, we want to promote a little more rest between sets today.

Metcon (Time)

5 rounds for time of:

10 Dumbbell squats 50/35lbs

10 Burpee over the Dumbbells
This might look familiar, it’s not quite 18.2’s open workout, but it’s close. The stimulus is going to be the same which is fast and furious. It will be tempting for athletes to do “bouncy reps” where we are not fully extending at the top, not only are these not legitimate reps. This is not a good thing from a stimulus standpoint, because although it jacks the heart rate, it deloads the legs in a way. Athletes should find a quick tempo, or a rythm on the squats that can be maintained over all 50 squats, looking to go unbroken. When we get to the burpees we are managing our heart rate through the rate at which we do the burpees, slower reps at first when coming off the dumbbells and picking it up toward the 4-5 rep mark might be a good option for some of us.


11 05, 2019

Sunday Funday 190512

Crossfit Oshawa – Open Gym

Metcon (Time)

In teams of two, 10 rounds for time of:

20 pull ups

30 push ups

40 situps

50 air squats
One partner working at a time while the other rests. Alternate so each partner completes 5 rounds.

Scale the work so each partner has a 1:1 work/rest ratio with each round taking about 5 minutes.


10 05, 2019

Saturday 190511

Crossfit Oshawa – CrossFit

MetCon Seminar

1-3pm

Metcon (Time)

6 rounds for time of:

12 Squat cleans 155/105lbs

5 Ring muscle ups
A workout like this calls for our attention to detail within each and every rep, a very focused approach. With a moderate weight and higher repetitions on the clean, athletes should be looking for a tempo singles which just means consistent rep to rep. We don’t want to go unbroken for 5 reps only to follow with massive breaks between reps. Find a pace time to hit each rep on and stick to it. Staying consistent is a theme we can carry over to the muscle ups, but this time we want consistency with unbroken reps. A small rest before beginning the muscle ups to go unbroken is better than going right into them and having to break. Overall, a consistent focused approach is key today.

Metcon (Time)

6 rounds for time of:

12 Squat cleans 155/105lbs

5 Ring muscle ups
A workout like this calls for our attention to detail within each and every rep, a very focused approach. With a moderate weight and higher repetitions on the clean, athletes should be looking for a tempo singles which just means consistent rep to rep. We don’t want to go unbroken for 5 reps only to follow with massive breaks between reps. Find a pace time to hit each rep on and stick to it. Staying consistent is a theme we can carry over to the muscle ups, but this time we want consistency with unbroken reps. A small rest before beginning the muscle ups to go unbroken is better than going right into them and having to break. Overall, a consistent focused approach is key today.