CrossFit Oshawa

Sunday 091101

5 Sets

3 Power Cleans +

3 Front Squats

Clean

1 - 1 - 1 - 1 - 1 - 1 - 1

Post Loads to comments

Saturday 091031

Weighted pull ups

3 x max reps

Tabata mash up

Tabata interval is 20 seconds of work followed by 10 seconds of rest. You will do 8 intervals of each of the following for a total of 4 minutes:

Pull ups

burpees

GHD sit ups

med ball cleans

*Rest 1 minute between excercises*

Friday 091030

Rest Day

A great video on how to foam roll.

Thursday 091029

Box Squat

2 x 2 x 2 x 2 x 2

For time:

50 lunges

40 pull ups

30 burpees

20 squat cleans 95/65

10 handstand push ups

Post times and loads to comments

An old classic I found

Wednesday 091028

Push Press

5 x 5 x 5

21-18-15-12-9-6-3

Push Jerk 115#/75#

Box Jumps

post loads and times to comments

Tuesday 091027

3 Sets

3 Muscle  Snatches + 3 Overhead squats

5 Sets

2 Snatches from the floor

WOD

"Randy"

75 Snatches from time 75#/55#

Leea vs Evan....part 1?

Monday 091026

Rest Day

Strongest Kid You've Ever Seen - Watch more Funny Videos

2021 CrossFit Games champion. Post thoughts to comments

Sunday 091025

 21 thursters 95#/65#

21 pull ups

** Try to do unbroken**

For time:

Row 2k

 
Chuck Liddell and Greg Amundson

 

We use Anaerobic training because short and fast transfers to long and slow. Most of our workouts do not exceed 20 to 30 minutes and in most cases you do not spend more then 2-3 minutes on a given movement. (Filthy 50s is a longer CrossFit workout but you are only at each movements for 50 reps)  After an extended period of time your body begins to break down muscle to use as energy. Many people perceive this a weight lose. While in a anaerobic state your heart rate is above 180 beats per minute, therefore after you workout your body takes much longer to recover. You are burning calories and using energy long after you finished your workout opposed to doing "cardio" for 45 minutes where your heart rate is back to normal after 10 -15 minutes.

  So what does this mean? It means that when you are using anaerobic training you are loosing weight and building lean muscle. While in aerobic state you are deteriorating muscle and increasing the risk for injury.  

Here is a blog post I found about 10 reason why NOT to run marathons. This was posted after there were another 3 people DIED! Check it out. By the way 2k is not aerobic ;)

Saturday 091024

Clapping push ups

3 x max number

4 Rounds for time:

15 front squats 185#/115#

10 Burpees

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Warning! This video has some foul language but is really funny.

 

Friday 091023

One legged deadlift

10 x 10 x 10

21 - 15 - 9

Overhead Squats 95#/65#

toes - to - bar

hang power clean 95#/65#

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With Brendan's help, an ankle harness, rope, and pulley, Rob Miller performs an "elevator" on the rings. Starting from the inverted hang and with a false grip, curl the rings to the shoulder stand, then press to the handstand. This is a "C" move on the gymnast's scale where "A" is easiest and "E" hardest. (The muscle-up is an "A" move.)

Alternatively, the elevator can be developed without rings and standing by curling a pair of dumbbells, again with the false grip, and pressing them to overhead. When you can do this with dumbbells totalling your body weight you'll be close to ready on the rings.