16 07, 2019

Wednesday 071719

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20mins of:

5 Double Dumbbell Snatch 50/35lbs

10 Burpee box jump overs

15 Cal Row/Bike/200m Run
Today’s MetCon is meant to be just a fun mix it up sort of workout, with a more unfamiliar movement on the double DB snatch and the grind of the 10 bbjo over 20mins, this workout is not about the score today. We want athletes to just move as consistently as they can mixing up what they choose to do for the mono structural movement over the 20mins ensuring to hit each movement at least once. This will allow us to step outside the box, allowing us to be not so structured and open to taking things as they come.

15 07, 2019

Tuesday 071619

Crossfit Oshawa – CrossFit

Metcon (Time)

3 rounds for time of:

30 Push-ups

30 Pull-ups

10 Strict handstand push-ups

10 Bar muscle ups
Back quickly to a gymnastics focus. At first glance this looks like an “easier” version of Saturday. What we should expect however, is not an easier workout but a different stimulus. Rounds should go by quickly in this workout as opposed to Saturday, making it difficult to hang on and push the pace. Athletes are encouraged to break often and early to not just make it to the end of this workout, but to push the pace in the end.

14 07, 2019

Monday 071519

Crossfit Oshawa – CrossFit


20mins to establish

1 RM Deadlift
1RM Deadlift time. This lift is always interesting, With only deadlifting heavy once every 6-8 weeks we still see such an increase in overall strength from even a deadlift standpoint after a squat cycle paired with a high frequency of pulling quickly from the floor (snatch, cleans, lighter deads).

1-Mile Run (Time)

Max Effort 1-Mile Run
While we test our lifts, what we’ve gained and learned from our strength cycle. We will also test our 1 mile, 4 lap, run times. The mile is a race where we should be very diligent in our pacing. With four laps we want to feel our pace build each lap, using our RPE and the clock to gauge this. My first lap should most often always be my slowest, getting faster each lap until it feels like we are full tilt for the last and final lap. Breaking the race up this way helps not only our performance but also staying mentally focused and engaged. If we only have one pace for something like this, we are trying to run at the highest speed possible but never resorting to walking.

13 07, 2019

Sunday Funday 071419

Crossfit Oshawa – Open Gym

Metcon (Time)

For time:

400 m run

100 double unders

90 air squats

80 kettlebell swings (1.5/1 pd)

70 box jump overs (24″/20″)

60 burpees

50 wall balls (20#/14#)

40 toes-to-bar

30 pistols

20 pull ups

10 handstand pushups

400m run

12 07, 2019

Saturday 071319

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

30 Chest to bar pull-ups

30 Deficit Handstand push-ups 6/4″

10 Ring muscle ups

200ft Handstand walk

10 Bar muscle ups
You were probably thinking this week: where did all the gymnastics go? Well, here they are. Even though it’s a gymnastics biased workout, we still want to think about stimulus when we are scaling because more than gymnastics biased, this workout is stamina biased, if the movements are too challenging for us to keep a reasonable pace, or we go out too hard and blow ourselves up in the first two movements we will be doing a lot of standing around staring at bars, floors, and rings. Athletes should go at a pace where they can accomplish short rests and maintain a pace.

11 07, 2019

Friday 071219

Crossfit Oshawa – CrossFit


15mins to establish a heavy

1 Rep Snatch
Continued Testing today, the snatch is a finnicky little thing. We usually see it being beneficial for most athletes to get more lifts under their belt in building to a 1RM snatch than any other lift. We want to prime the nervous system and work our mechanics.

Metcon (Time)

5 rounds for time of:

9 deadlifts

5 cleans

3 thrusters

30s rest

Men: 135 lb.

Women: 95 lb.
A faster paced version of DT with some squatting, we can expect to be operating at high levels of intensity, this workout should be fast and unbroken as much as possible especially with the 30s rest. Although this will be tough to hang onto we are looking for a 1:1 work to rest ratio.

10 07, 2019

Thursday 071119

Crossfit Oshawa – CrossFit

Metcon (Time)

6 Rounds for time:

60 Double unders

30 KB swings @50/35lbs

15 burpees
Athletes should try and play to their strengths in this workout by going unbroken where possible but then breaking it up when needed in order to stay consistent through out all 6 rounds. Taking time for a couple breaths between transitions will help ensure this as well.

9 07, 2019

Wednesday 071019

Crossfit Oshawa – CrossFit

Metcon (Time)

For time:

2,000m Row

4,000m Bike

2 Mile Run
Monday we had very similar movements involved, but the implementation could not be more different. This is a great example of the constant variance we often see built within this program, using the same movements. Today is a workout that we need to be smart with pacing, if we go out on the rower at a 2Km pace we will have nothing left for the rest, athletes are encouraged to find a pace that allows them to hit the next movement with a decent effort.

8 07, 2019

Tuesday 070919

Crossfit Oshawa – CrossFit

Metcon (Time)

6 rounds for time of:

10 Shoulder to overhead 155/105lbs

14 Pistols

1min rest beween rounds
This should feel pretty “intervally” Hit smooth STO finding a rep rhythm a quick breath on the break and back to that rhythm on the Pistols. Try to hang onto the time you set from the get go. This will get tough.

7 07, 2019

Monday 070819

Crossfit Oshawa – CrossFit


15 mins to establish:

1RM Back squat

Today we hit our 1RM Backsquat.
Testing day today! We talk about training often, practice quite a bit, but rarely do we test. This is by design, testing is a fundamental necesity, but there is a time and a place. This is our time ad place to test. The best thing we can do on these days is not take ourselves too seriously, the work has been done, now is the fun part! As a physical prep program, we are responsible and accountable for testing and restesting at these points throughout the year. As an athlete, everythign you can do here is lift your best and keep your mechanics sound.

Metcon (AMRAP – Reps)

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

Cal Row

Wallball 20/14 lbs

Power snatch 75/55 lbs

Cal Bike

FGB style today, that should have just as high of an instensity with slightly more volume.

Looking for athletes to hit the machines with consistency; because we will be freshest going into the row and we rest after the bike it will be tempting to surge here, but we don’t want to see our intensity drop off on the ball and bar, if we can keep the ball in the air and the bar moving consistently, we know we will make ground regardless on the machines.