12 04, 2019

Saturday 190413

Crossfit Oshawa – CrossFit

Gymnastics Stamina (AMRAP – Reps)

On 2mins x 10mins for reps:

Max strict toes to bar

Max kipping toes to bar
Snap closed

Staying on the bar for all of the toes to bar, athletes should have a point of focus on the strict toes to bar and the kipping. On the strict we want to push the bar away in order to involve as much of the lats as possible to assist our core. When we resort to kipping we want to think about the same thing but at the back of our beat swing athletes should snap closed thinking about actively driving the bar towards their toes.

Metcon (Time)

On 5mins x 15mins for slowest interval of:

21/15 cal row

9 Power cleans 155/105lbs

12 Front squats 155/105lbs

15 Box jump overs 30/24″
Pace building

We can all remember last friday, where we forced into a little bit of a learning experience as far as staying on pace. Our goal today is to show what we learned with another challenging workout for any of us to stay on pace with. What we will notice is that even though the rounds are longer, three rounds is a lot mentally easier to break up than five rounds. Nonetheless, trying to prevent hitting the threshold wall today and build on our pace getting faster each round.

11 04, 2019

Friday 190412

Crossfit Oshawa – CrossFit


On 2mins x 10mins:

2 Snatch Balance

The best cue for a snatch balance is purpose. The snatch balance is an effective tool as long as athletes have a clear purpose. That purpose will be rooted in the snatch in one of a few ways. Examples being: are we not able to receive the snatch in a full squat position? then we are working on depth in the snatch balance and loading doesn’t matter. Do we have confidence issues with getting under the bar? In this case we are trying to get to a solid 120% of our snatch which should give us the needed confidence the next time we get the chance to snatch. Do we just have an issue in our receiving position, where we lose the bar forward or behind us? In this situation we want to drill this at 100% finding and getting comfortable and consistent with the “sweet spot.”

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 25mins of:

12 Bar facing burpees

9 Hang clusters 135/95lbs

6 Bar muscle ups
Normally, we can look at a triplet of this nature and assume where we can add intensity. Today the intensity will be spread out over 25mins, this drastically changes our approach. Rather than separating our three movements, we want to look at the entire workout, using what we learned last week about pacing we can look to round times, athletes should be dialing these into consistent round times across the 25mins. Trying to stay on track with round times over the whole workout does two things: It allows us to keep moving so that we are not going too hard out of the gate and crashing. It also allows us to have a focus during the workout, keeping athletes engaged, a simple concept but a challenge on longer workouts.

10 04, 2019

Thursday 190411

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

3 rounds for total reps of:

2mins of: Cal Row

2mins of: Cal Bike

2mins of: Burpees

2mins: Rest

9 04, 2019

Wednesday 190410

Crossfit Oshawa – CrossFit

Our Nutrition Challenge begins today! Sign up at the gym and get those daily 700g’s of fruits & veggies!

Metcon (Time)

21-15-9 reps for time of:

Deadlift 315/225lbs

Box jumps 30/24″
Although, this is a strength MetCon, we want athletes to choose a weight today that is light enough they can sustain over the 45 reps. We are not looking for unbroken, necessarily, but we shouldn’t be resorted to singles. We can expect some leg fatigue to plan for with the box jumps between every round. This is a great strength building workout and we should approach it as such, moving a heavy bar and traveling a distance with our bodyweight at a high heart rate.

8 04, 2019

Tuesday 190409

Crossfit Oshawa – CrossFit


On 2mins x 12mins, ascending:

Double Pause Clean + Pause Jerk
Positional Awarness

We are continuing our theme of positional awareness with this complex today. Pause one, at the knee, we want athletes engaged from their midline, through their legs, right through the floor. Pause two, in the squat, we are looking to be tall and tight through the bar and ready to drive with the legs to set up for a nice powerful jerk, where we will pause for our third time in the bottom of our nice tall “chin-up” dip.

Metcon (AMRAP – Reps)

6 rounds for reps of:

30s Max Cal Row

Max unbroken handstand push-ups

Rest 2mins
Building from last week with our bike intervals, we are jacking the heart rates and completing handstand push-ups at a threshold deficit. This will feel slightly different than the bike, but with this type of training we are still accountable to bringing ourselves to a very uncomfortable place on the bike to see what we are capable of within that place. It is a tricky place to get to because athletes will get a better WB score if they dog the bike. but here is where we have to think about the training benefits and only using the WB score today as a personal tracker. Happy lungs today!

7 04, 2019

Monday 190408

Crossfit Oshawa – CrossFit

CFO Nutrition Challenge 2019

Good chases away bad.
Eat a minimum of 700 grams of fruits and veggies per day for 4 weeks!

Running April 10-May 7. Sign up on the Board in the gym. We will post tips and information through Facebook & Instagram this week.


5 x 5 Tempo Back squats 5-3-X-1

*Same weight across each set, the weight should be light enough to actionably work on our technique and driving force.”
Getting back into some tempo squatting in our attempts to establish a nice solid foundation layer going into our big 10 week cycle coming up in a couple weeks. During the tempo backsquats, we want athletes thinking about staying grounded through the full foot, weight evenly distributed through the heels, pinky toes, and big toes; creating a tripod base in each foot. Core should be solid through the abs, not just the back and knees should track over the toes and outward on the decend. On the way up, we want athletes attacking the bar and driving through it, not just lifting it, there is a distinct difference in application of force.

Metcon (Time)

For time:

60 strict pull-ups

*Every min complete 6 burpees
Today’s endurance is highly biased towards gymnastics strength, combining the two: gymnastics/endurance can produce very powerful effects. Athletes should be very conservative in their approach on their first couple of sets. Remember that endurance has different looks, today’s is developing a specific base of capacity.

6 04, 2019

Sunday Funday 190407

Crossfit Oshawa – Open Gym

The weekend forecast looks promising, so it’s time to take Sunday Funday outdoors (Weather permitting)! And this week marks a full on return to long endurance workouts. Join us for an 11:00 AM start.

Metcon (Time)

For time:

400m run

1-2-3-4-5-6-7-8-9-10 rope climbs

20-18-16-14-12-10-8-6-4-2 thrusters 95/65 lbs

5 04, 2019

Saturday 190406

Crossfit Oshawa – CrossFit


On 2mins x 12mins of:

3 Jerks

Whether athletes are split jerking or push jerking today, foot work is always key. Today’s drills will work on foot speed and accuracy in the catch, the most significant section of the Jerk.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 22mins of:

15 Toes to bar

100 Double unders

5 Ring muscle ups

15 Thrusters 95/65 lbs
Stimulus for today is Long and drawn out. With the amount of movements and the length of the amrap, athletes should be mindful of pacing each round right from the first round. When most of the time we see our pace slide due to pushing intensity, today, we want to attempt to keep each round the same time through the full 22mins.

4 04, 2019

Friday 190405

Crossfit Oshawa – CrossFit

Gymnastics Skill (AMRAP – Rounds and Reps)

On 3mins x 15mins:

2 minute amrap of:

25′ HS walk

5 strict HSPU
Stability & Pressing

Our goal is development of stable pressing where we are exhausting stability in the HS walk and being as stable as possible through our entire midline on the hspu. Maintaining midline is key throughout both movments.

Metcon (AMRAP – Rounds and Reps)

On 3mins x 15mins for slowest interval:

15 Burpee box jump overs 24/20″

15 Hang power cleans 135/95lbs

15/12 Cal Bike
Today is our pace building and set up will be crucial. Athletes should ensure that they can get 5 rounds of this work done within 3mins. The key to this is being aware that there are 5 rounds to be completed. We are learning to sustain pace as to not to sky rocket our heart rates and attempt to recover. This MetCon will be taxing, but the intensity should build gradually over the rounds not hit us like a wall in the first 2 rounds.

3 04, 2019

Thursday 190404- 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.