Friday May, 30 2014

WOD

A. Front Squat Max 5

B. For Reps

    2 Min Row (cal)
    2 Min Rest

    2 Min Ring Row
    2 Min Rest
    2 Min Double Under
    2 Min Rest
    2 Min OHS 30/45kg

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Thursday May 29, 2014

GOOD LUCK THIS WEEKEND JANET...KILL IT!!!

WOD

A. Muscle-Up/Pull-Up practice

B. "BARBRA"

     5 Rounds

     20 Pull-Ups

     30 Push-Ups

     40 Sit-Ups

     50 Squats
Rest 3 Minutes Between Rounds

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Wednesday May 28, 2014

WOD

A. Weighted Walking Lunge 20 Steps x 5 

B. Romanian Deadlift 8x3sets

C. 15 Minute AMRAP (teams of 2)
     200M Run
     AMRAP Clean 55/80kg

*Partner One does AMRAP Cleans, while partner Two does a 200m sprint. Once partner two returns from the Run the teammates switch roles.  Keep a running count of your Cleans as a team.

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Training CrossFit vs. CrossFit as a Sport

Tuesday May 27, 2014

KETTLEBELL CLASS TONIGHT!

WOD

A. 3 Position Snatch (top down)

B. 3 Sets Max HSPU (2 min rest)

C. 15-12-9-6-3
     Burpee Box Jump Overs 20/24"
     C2B Pull-Up

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Monday May 26, 2014

WOD

A. Squat Clean Thruster 3-3-3-1-1-1-1-1

B. 2 Sets Max Reps @60%

C. 7 Rounds For Time
    15 Wall Ball
    15 KBS 1.5/2p

D. 50 V-Up

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Friday May 23, 2014

WOD

A. Front Squat 5-5-5-5-5 (heavier then last week)

B. "Elizabeth"
     21-15-9
     Clean 60kg
     Ring Dip

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Thrusday May 22, 2014

WOD

A. 16 Minute EMOM
     Odd 3-5 Bar Muscle-Up
     Even 8-10 Strict HSPU

B. 16 Minute EMOM
     Odd 15Sec L-Seat+20 Switch Lunge
     Even 3 TGU+20 KBS

C. 5x100M (record fastest time)

THE BENEFITS OF GYMNASTICS FOR CROSSFIT

Wednesday May 21, 2014

WOD

A. Deadlift 60-70% 10x3sets

B. Weighted Walking Lunge 20stepsx3sets

C. For Time:
    50 Pull-Ups
    800M Run
    50 Strict Push-Ups
    800M Run

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How to build good habits (and make them stick)

Tuesday May 20, 2014

WOD

A. Clean & Jerk

B. 6 Minute AMRAP
    6 Squat Cleans 50/70kg
    6 Lateral Burpees

Rest 3 Min

     In 6 Minutes Perform
     50 T2B
     AMRAP Wall Ball

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Improve Your Workouts with This One Simple Trick

Holiday Hours Monday May 19, 2014

Classes

11:00-12:00

12:00-1:00

Open Gym

1:00-2:30

Friday May 16, 2014

WOD

A. Front Squat 5-5-5-5-5

B. 3 Rounds For Time:
     30 KBS
     30 Goblet Squat
     15 Pull-Ups

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Benefits of Crossfit

Thursday May 15, 2014

WOD

A. Deadlift 3-3-3-3-3

B. For Time
     21 Wall Ball
     21 Burpees
     100M Run
     15 Wall ball
     15 Burpees
     200m run
     9 Wall ball
     9 Burpees
     400M Run

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Wednesday May 14, 2014

WOD

A1. Weighted Pull-Up 5-5-3-3-1-1-1-1

A2. 10-15 Perfect Box Jumps as High as possible

B. 3 Rounds For Time
    10 Clean & Jerk 45/60kg
     Then 3 Rounds
     5 Pull-up
     10 Push-Up
     15 Squats

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What Is The Paleo Diet?

Tuesday May 13, 2014

Kettlebell Class Tonight!

WOD

A. Power Clean 3-3-3-3-3-3

B. "Diane"
     21-15-9
     Deadlift 70/100kg
     HSPU

C. "Tabata"
     Sit-up

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The Power Clean

Monday May 12, 2014

WOD

A. OHS 3-3-3-3-3-3

B. For Time:
     70 KBS 1/1.5p
     60 Wall Ball 14/20lb
     50 Walking Lunges
     40 Push-Up
     30 T2B
     20 Alt D.B. Snatch 40/55lb
     10 Burpees
     400M Run

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How to Overcome the “I’ll Do It Tomorrow” Instinct

Friday May 9, 2014

WOD

A. Back Squat MAX OUT!!!

B. For 10 minutes Perform
     2 Wall Ball
     5 Strict Pull-Ups
     4 Wall Ball
     5 Strict Pull-Ups
     6 Wall Ball
     5 Strict Pull-Ups
     8 Wall Ball
     5 Strict Pull-Ups
     ...How far can you get?

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Thursday May 8, 2014

WOD

A. Gymnastics

B. 4 Rounds Quality
    1 Min L-Sit
    1 Min Rest

B. For Reps
    1 Min Box Jump 20/24"
    1 Min Push-Up
    2 Min Box jump

    2 Min Push-Up

    3 Min Box Jump

    3 Min Push-Up

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L-Seat Progression Pt. 1

Wednesday May 7, 2014

WOD

A. Snatch

B. EMOM 10 Minutes
     3 Snatch

C. 10 rounds for Time
     10 Wall Ball
     100M Run

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IMPLEMENTING YOGA INTO YOUR CROSSFIT LIFE

Tuesday May 6, 2014

Kettlebell Class Tonight!

WOD

A1. Push Press 3-3-3-3-3-3

A2. Pendley Row 6-6-6-6-6-6

B. For Time:
     120 Pull-Ups
     *25 Sit-Ups every time you come off the bar

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Dear Mark: IBS and Gluten, Tweaking Calories for Fat Loss

Monday May 5, 2014

WOD

A. Clean (15 Minutes)

B. EMOM 10 Minutes
     3 Cleans

C. 12 Minute AMRAP
     7 D.B. Thruster (RH)
     7 Burpees
     7 D.B. Thruster (LH)
     7 Switch Lunges

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Efficient Burpees CrossFit Games 12.1 Workout

Friday May 2, 2014

WOD

A. Back Squat 85% 3xMax Reps

B. For Time:
     400M Run
     30 HSPU
     400M Run
     50 Ring Dips
     400M Run
     70 Push-Ups

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Why Some Sun Exposure Will Protect You from Deadly Skin Cancer

  

Whole Life Challenge Spring 2014

May 3 – June 27, 2014

Registration is now on for the Whole Life Challenge!  Join your fellow O-Towners in a little bit of friendly competition in this 8-week online health and fitness game and notice improvements in your workouts, body composition and energy levels.  Everyone could use some accountability when it comes to their nutrition, supplementation, workouts and mobility.  The Whole Life Challenge will give you that and more.

If you are interested in registering, go to: https://www.wholelifechallenge.com/

Entry Fee: $49

Team to Join: Ottawa

If you have any additional questions after reviewing the website or want to organize a date and time for a team baseline workout, contact Helen ath.mitronikas@sympatico.ca

Next scheduled baseline workouts during open gym:

Wednesday April 30th at 7pm

Friday May 2nd at 7pm