3 04, 2019

Thursday 190404

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 20mins of:

200ft Farmers Carry 2/1.5p

80 Double unders

20 Alternating Dumbbell snatch 50/35 lbs
Today we have a little bit of odd object work. Athletes should move like it’s a 20min workout taking planned breaks on the farmers carry for smooth double unders and helping manage the grip fatigue going into the DB snatch.

2 04, 2019

Wednesday 190403

Crossfit Oshawa – CrossFit

Strict Lynne (AMRAP – Reps)

5 rounds for reps of:

Max bench press BW/70%

Max strict pull-ups
Here is our Strength builder that we love to use here at CFO, a Strict ‘Lynn’ workout, its burnout stimulus is off the charts.

With three minutes of rest between each round, not looking to game this workout too much. What is more important than actual strategy during this workout is making sure that athletes have chosen a proper weight and pull-up modification to get the right stimulus. However, the one thing we do need athletes to think about is not burning completely out on the first set, not taking the sets to complete failure will ensure more consistency between round totals and ultimately more reps in this workout.

1 04, 2019

Tuesday 190402

Crossfit Oshawa – CrossFit

CFO Nutrition Seminar
Saturday April 3


On 2mins x 10mins:

3 position Squat Snatch
“Positional Development

We are developing the snatch from each and every stage today, there is an unrivaled discipline about the olympic lifts that comes with patience and attention to detail. This is our attention to detail today, athletes should be hitting triple extension at the top and punching hard against the bar to recieve it in a strong overhead positon with the legs.”

Threshold MetCon (Time)

On 4mins x 16mins for slowest interval of:

20/16 cal bike

15 Dumbbell squats 50/35lbs
Building off last weeks biking intervals with the same idea, but can we ask ourselves to complete 15 quick squats immediately after comming off of the bike. With this type of training we are accountable to bringing ourselves to a very uncomfortable place on the bike to see what we are capable of within that place. We usually find that athletes can do more than they think here. It is a tricky place to get to but this is where all the good stuff happens. Happy legs today!

31 03, 2019

Monday 190401

Crossfit Oshawa – CrossFit

Metcon (Time)

5 rounds for time of:

40 Shuttle runs 25ft

21 Kettlebell swings 1.5/1p

12 Pull-ups
Getting geared up for the summer and kicking off our Rebuild cycle, today is indoor, 5 round, Helen. The first goal in Helen is to push for unbroken sets on the KB and pull-ups. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all five rounds. We would rather slow down the runs a touch if that allows you to hold onto unbroken reps.

If we have the movements unbroken without a doubt, it’s the opposite approach on the run – it’s a question of how hard can we push the running, jumping hard off the line, keeping our feet moving underneath us.

29 03, 2019

Saturday 190330

Crossfit Oshawa – CrossFit

The Lion (Time)

21-15-9 reps for time of:

Ring muscle ups

Thruster 155 lbs
A new CFO Benchmark. MetCon. Looking for a very paced approach today. We are used to seeing a 21-15-9 rep scheme for lighter weight and less challenging gymnastics movements, well in sprit of the beefed up rep scheme Fran in 19.5, we are going the other way with beefed up movement Fran.

Athletes should look to break into small bit sized chunks with shorter rest breaks, most athletes stay up on the rings for a lot of repetitions in a row, only to come down for way too long. Today is great practice for athletes to dial in a muscle up pace or a rhythm for this workout.

Midline Accessory (No Measure)

3 sets of:

8 Ring in and outs

60s Sandbag bear hug

28 03, 2019

Friday 190329

Crossfit Oshawa – CrossFit

Gymnastics Strength (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

1 Legless rope climb

10 Strict handstand push-ups
Today’s Wod involves a very gymnastics biased strength piece where athletes will do two very challenging pull/push movements.

The rope climb is like a forced unbroken set that we have to do, getting anywhere from 7-10 pulls depending on the person. Knowing this, and with the name of the game being most reps possible in 15mins, our best approach for this one will be to break up the hspu early to be sustainable over the 15mins. This is a long time window with only two movements. Athletes should use this time to their advantage, not allow it to sit heavy on their shoulders by going out too hard and having a lot of waiting around time.

Conditioning (Time)

On 4mins x 16mins for slowest interval:

20/16 cal Bike
Athletes should give a full out effort on every set. Full send today, dialing up the intensity here for our threshold training next week.

27 03, 2019

Thursday 190328

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Reps)

On 1min x 5 rounds for reps of:

45s Row (cals)

45s Double kettlebell front rack walking lunge (5ft) 1.5/1p

45s Kettlebell swings 1.5/1p

1min Rest
Today’s workout has built in rest in the 15s/movement, so athletes can think about pushing the pace more than usual. Looking to get the majority of our reps from the kettlebell swings as they are the least metabolic of the three movements and a healthy 1:15min rest follows. With the newer movement, have fun and push hard.

26 03, 2019

Wednesday 190327

Crossfit Oshawa – CrossFit

Gymnastics Conditioning

On 1min x 8mins for total reps of:

20s Max Ring dips
Find your depth

Like a squat we need to be developing strength through range of motion. The best thing athletes can do today is increase their range of motion and sacrifice reps/intensity for increased ROM.

Metcon (Time)

5 Rounds for time of:

15 cal Bike

20 box jump overs 24/20″

30 Air squats
This one should relentlessly burn, but athletes should be able to push through.

An air squat has a max cycle speed. A fast athlete and a slower athlete won’t be drastically far apart on this movement. However, the bike and box jump overs are movements where higher power outputs lead to an exponential increase in reps/cals. That being said, today’s times are almost entirely dependent on pace of the bike. Following the bike, athletes are able to move steadily through the box jump overs, recovering the breath for big sets on the air squats. We should be looking for an increase in speed (pace) (km/hr or time/500m if rowing) each and every round.

25 03, 2019

Tuesday 190326

Crossfit Oshawa – CrossFit


3 x 10 Backsquat

set 1: 60%

set 2: 65%

set 3: 70%

Rest 2-3mins between sets.
These percentages are low as this is a Deload week, we will get right into a strength/endurance cycle next week.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

100ft Handstand Walk

80 Single arm Dumbbell push press 50/35 lbs

60 Deadlifts 185/125 lbs

40 Burpee over the bar

30 Sandbag bear hug shuttle sprints 25ft (2/1)

20 Bar muscle ups
In this “AMRAP Chipper” style workout, athletes can view this workout as thirds. The handstand walk + the SA/DB Push press, The deadlifts + Burpee over the bar, The sandbag sprints + bar m-ups. Three mini couplets is a lot easier to mentally break up and we should be able to pace more effectively this way- 5mins per couplet is safe to assume here. The pinnacle of this workout will be getting to the muscle ups, completing this will be challenging.

24 03, 2019

Monday 190325

Crossfit Oshawa – CrossFit


8 sets:

8 leg raises + 8 v-ups + 8 toes to bar

Rest 1min between sets and adjust reps as needed to make this happen
This is a ‘cue by exhaustion.’ Most begginer athletes think about pulling the feet toward the bar, isolating their hip flexors in a much more inefficient way to get the toes to the bar. Today, we are exhausting the faulty, overused muscle group (the hip flexors) so that the athlete realizes the more effective muscle group, in this case the lats & abs.

Metcon (Time)

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Power Cleans 95/65 lbs
With a heavily front loaded workout, the majority of the reps happen within the first two rounds. Managing these, especially on the rope and the barbell, will be important.Planning to break those large sets 2-3 times will better allow athletes to keep cruising through each round rather than hitting the gas and slamming on the breaks.