20 09, 2019

Saturday 092119

Crossfit Oshawa – CrossFit

The Fall Classic is Cancelled, however we will be getting together for a big training day from 1pm-3pm, otherwise, our regular schedule resumes today.

Metcon (Time)

For time:

150 wallballs

Rest 3mins

3 rounds of:

100 Double unders

10 Ring muscle ups

Rest 3mins

1,600m Run
Although this looks like three separate workouts and very nasty, athletes should treat this from a pacing standpoint as one long beast. Ideally we are moving along well throughout this workout, but if we are pr’ing the 150 wallballs, as we’ve learned from last years open in 19.4, 3mins is not a lot of rest. We should look for a breakup strategy never letting more than 5seconds go by while resting and let that dictate how many reps we complete.

Part 2 We want to hang onto the rings as long as we can without burning out, if we are going to the point of failure we have drastically increased our time to recovery. Use the double unders as an active recovery from the muscle ups.

Part 3 is the mile, although we will be fairly fatigued, it’s the last order of business today and we want to execute like we might pr, cause you never know. 1st lap slowest, 2nd/3rd lap running hard and gradually building pace but not maximal, 4th lap should be treated like a 400m sprint and we are done!


19 09, 2019

Friday 092019

Crossfit Oshawa – CrossFit

Gymnastics Strength (Weight)

5 sets of

10 Alternating DB bench press

10/8 strict pull-ups
Functional Strength

The CrossFit program proclaims functionality. A lot of programs that proclaim this fact neglect gymnastics, when we know to be true that gymnatics is the most functional form of strength we can acheive. Gymnastics is all about having the strength to move one’s own body whilst having the mechanics to be aware of these motions in space.

Metcon (Time)

21-15-9 reps for time of:

Power clean 155/105lbs

strict handstand push-ups

Rest 3mins

3 rounds for time of:

12 DB box step ups

50ft handstand walk

DB’s: 2×50/35lbs

Boxes: 24/20″
Athletes should pretend like there is only one workout today but don’t burn out on the hspu even on the last round. We should be pushing the deadlifts as those big movers will recover a lot better than the small movers of the shoulders. So we will go hard on the strict hspu until we feel any sense of the movement slowing down, we will break at that point to make for quick rests.

On the seocond part it’s hard push to the end.


18 09, 2019

Thursday 091919

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possilble in 15mins of:

100 ft farmers carry 70/50 lbs

20 Box jump overs 24/20″
Today’s workout is going to be speedy. Athletes should prepare for quick rounds and rep tempo. That said, with the box jump being the best place for losing time to resting, our best approach today is going to be for unbroken efforts on the farmers carry and consistency on the box jumps. Athletes should stick to a rep tempo on the box jumps that will get them consistency over the 15mins, not speed on the first couple rounds.


16 09, 2019

Tuesday 091719

Crossfit Oshawa – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15mins of:

10 Power snatch 95/65 lbs

10 Burpee pull-ups
We are used to cycling barbells in quick singles the majority of the workouts we see with barbells. However, because the burpee muscle up forces “singles” in the gymnastics portion, we have to look where we can push. This is on the barbell, athletes should look to touch n go reps as long as they can sustain.


15 09, 2019

Monday 091619

Crossfit Oshawa – CrossFit

Metcon (Time)

5 rounds for time of:

800m run

10 deficit handstand push-ups 8/6″
With a longer run and only 10 reps in the gym, even though the reps should be very challenging, the workout should feel like a running wod with a short break in the gym for some hspu work. Athletes are encouraged to maintain a deficit in either the hspu, the piked box supported hspu with a deficit, or a heavier dumbbell press.

Athletes should be ready to run hard today for the first 600m’s of the 800, looking to slow our pace just that little bit in order to hit the hspu right away, coming off the wall after our 10th rep right into the run. Running hard with quick transitions will bring success in this one.


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.