13 09, 2019

Saturday 901419

Crossfit Oshawa – CrossFit

Metcon (Time)

“The standard”

For time:

30 Clean & Jerks 135/95lbs

30 Ring muscle ups

30 Snatches 135/95 lbs
From the CrossFit Games.

Athletes should plan to be composed from the start to the finish, this will feel like we can keep a significantly fast tempo from the start, but if we find ourselves on pace with tia toomey, we’ve gone out too hard. Being three benchmark workouts, we can get caught up in expecting certain results by comparing to previous times and combining to get an overall time for this workout. This would be a mistake. A totally different workout combined than seperate with a totally different stimulus.


12 09, 2019

Friday 091319

Crossfit Oshawa – CrossFit

Clean & Jerk Cycling

On 1min x 4min

5 Power clean & Jerk (tng) 65-70%

Clean & Jerk Cycling

On 1min x 3min

3 Power clean & Jerk (tng) 70-75%
Some barbell cycling today, looking for those rhythmic, smooth and fast reps. Controlling the bar at the hip on the descend will be crucial to linking smooth reps together today. Athletes should be prepared to move and rest quick, this workout will require a solid foundation of mechanics.

Metcon (Time)

3 rounds for time of:

100ft plate push 70/45lbs

10 Deadlifts 275/185 lbs

400m Run
We are starting to build more and more intensity into our program. At first glance of this workout, the plate push jumps out at us, athletes will simply push plates across the floor back and forth on the 25ft track, thinking of this essentially as a very low sled push. taking some time on the turn around will definitely help us to save a little bit of our legs for that moderately heavy deadlift. When we get onto the run, athletes should push the pace to get back and make quick work out of the movements in the gym.


11 09, 2019

Thursday 091219

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

50/40 Calorie Row

100 Double unders

50 Push Press 115/80 lbs

100 Double unders

50/40 Calorie Row
In this chipper workout, things will likely start to get sticky at the start of the push press. Athletes can pace out the opening two movements so they are able to thrive on the barbell and not just survive. This likely means holding a moderate pace on the first row, emphasizing a slow recovery and a big drive, then breathing & relaxing through the double unders. If approached correctly, athletes can aim to knock the barbell out in 3-5 sets with quick rest periods. When athletes get back to the second half of the workout, they can look to hold a slightly more aggressive pace than that on the front half, looking to finish strong.


10 09, 2019

Wednesday 091119

Crossfit Oshawa – CrossFit

Strength 7/13

4 sets:

7 Front Squats / 13 Back squats
We are entering into a mini squat cycle as the open quickly approaches. After a deload week we hit this cluster set again to force a little bit of adaptation. Athletes will use the same weight across 4 sets @ 60% of our 1RM backsquat. A cluster set is performed by doing 7 front squats, racking our bar, then taking a breath and getting right back under it to complete the 13 backsquats. This concludes the set.

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
A benchmark wod to flush the legs and simply because we haven’t hit this one in a while. Nasty girls is a sneaky benchmark, she gets you when you least expect it. Athletes should move smooth on the squats, speedy squats will spike heart rates and get us nowhere fast. Hitting the rings fresh we are looking for our biggest effort here, going unbroken is almost a must for this high intensity burner. When we approach the barbell, we might expect some grip interference but we need to realize that our grip should recover during the next set of airsquats. Athletes should essentially cycle the airsquats as an active rest and hit the next two movements as hard as possible with sounds mechanics.


9 09, 2019

Tuesday 091019

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 22mins of

9/7 Cal Machine

15 Push-ups

21 Kettlebell swings 1.5/1p
Today’s rep scheme is set up for us to push the pace. Even though we see 22 mins on the board, all three movements are so different from one another, that athletes should expect certain energy systems to get breaks at certain times while we are working. Hitting a different machine each round will allow us to push the pace as well.

The machines should tax us fairly significantly metabolically and in the legs, but we can afford to push here because we should be able to get our breath and legs back a little bit during the push-ups. Lastly we have the posterior chain dominant kettlebell swings where we are looking for athletes to go at a pace that allows for a controlled heart rate so we can hit the machines with intensity each round.


8 09, 2019

Monday 090919

Crossfit Oshawa – CrossFit

Metcon (Time)

On 3mins x 12mins for slowest interval of:

12 Hang squat clean 135/95lbs

21 Bar facing burpees
Athletes should expect to get some work to rest ratio with this one. The idea with intervals is to push to get as close to our threshold as possible without going past it until we can afford to on the last round for that final push.


6 09, 2019

Saturday 090719

Crossfit Oshawa – CrossFit

Metcon (Time)

3 rounds for time of:

12 Bar muscle ups

12 Thrusters 135/95lbs

800m Run
We are going to want to push the muscle ups to be unbroken, getting to the bar with some time in transition to take a breath, calm down and grab some chalk. The break up strategy we execute should have athletes pushing the pace on the thrusters, there are not many reps and we can recover on the runs. The first two runs should be ran at a pace that allows us the best chance metabolically to go unbroken on the next set of muscle ups, not spiking the heart rate too high. The last run should be hard and fast to the finish.


5 09, 2019

Friday 090619

Crossfit Oshawa – CrossFit

Snatch (On 30s x 5mins: 1 Squat Snatch @ 70%+)

Hitting some tempo singles today where athletes will hit every set at 70%. Today is not about maxing out but rather executing sound mechanics with heavy weight and under a little bit of added stress from the clock. Getting into a rhythm with the clock makes this fun and effective, feeling pressured and working against the clock yeilds the opposite.

Metcon (Time)

For time:

50 cal Bike

6 rounds of the couplet:

30 Double unders

15 Snatches 75/55lbs

50 Cal Row
The first 50 cals in today’s wod, should look completely different than the final 50. The final 50 we are trying to push the pace as hard as possible, in order to get to the end as quickly as possible. where the first 50 we are just cruising at our comfort pace to enter the couplet as fresh as possible. This workout was made to pace on the first 50 cals.

On the couplet, although 6 rounds seems like a lot, athletes will be able to go faster than they think. The barbell should be touch and go and the double unders completed fairly quickly trying to rest as we spin the rope.


4 09, 2019

Thursday 090519

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

On 1min x 26mins for total reps completed:

Min 1- 20 shuttle runs

Min 2- 15 Cal Machine
Today we have an emom that looks like intervals but is a 26min non stop endurance workout. Athletes should be prepared to move consistently and hold onto a pace, we do not want to see rep changes on the fly. We want athletes to be able to pick a desired stimulus and stick to it.


3 09, 2019

Wednesday 090419

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

50 Cal Row

40 Cleans 155/105lbs

30 Toes to bar

20 Ring dips
It will be a good strategy to pace the row enough to be fairly fresh when we hit the barbell. Quick, consistent and methodical singles will be our best bet on the barbell, if anything is touch n go about this it could possibly be the first 5-10 reps as long as we can settle into a nice pace here. After we are done with the cleans we want to get through the next two as fast as possible, making quick work out of these two gymnastics movements to finish strong.