Wednesday April 1, 2015

Boys and girls. Competition season is about to get started. A few comps you guys should definitely sign up for 1. Members comp https://www.facebook.com/events/1388726491449321/ this is a must do. CFM and RCFEW members only! May 16th. 2. Element Ontario Open https://www.facebook.com/events/865393103517934/ June 27th. 3. team comp, teams of 4 people june 6-7th. http://sweatrxevents.com/events-view/intermediate-teams-masters-teams/

a) Snatch
5x1 90%1RM

5x1 85% 1RM

b) Snatch Balance 

3x2 with a 3second pause at the bottom

c) For Time:

21-15-9

Split Jerk 135/95

Burpees over Bar

Tuesday March 31, 2015

A) C&J

5x1 90%1RM

5x1 85% 1RM

5x1 Clean 

B) Clean Pulls

5x5 110% 1RM

C) Class Wod Optional 

Monday March 30, 2015

A) 15.5 

One more attempt. The open is coming to an end. 15.5 will go down as one of the greatest test of your abilities in CrossFit. And now that you've done it once, it's time to do what you can, outwork your last effort, better plan, and less breaks. If you were in the 9-10 min range you should be able to make up 30 seconds by dropping the bar 1x less and now that you know where you want to drop, you will know that if you don't, you will beat your last score and dealing with the pain will be worth it. GOOD LUCK!

B) 5x5 weighted pull-ups 

C) 5x3 snatch pulls 110% of 1RM snatch 

Wednesday March 25, 2015

A) 5x1 Squat Clean + 1 front Squat + 2 Jerks

B) 4 Rounds for times 

10 Box Jumps 24|"/20" 

12 Toes to Bar 

14 Burpees 

rest 3 min

Tuesday March 24, 2015

A) warm up

5x5 Weighted pullups 5x12 GHD Back Extensions

B) Start at 70% 1RM E3M for 15min Work up to a heavy High Hang Snatch + 1 Mid Thigh Snatch

C) 4 Rounds for times 500m Row 15 CTB rest 3min

Monday March 23, 2015

a) 20 rep Max back squat 5 lbs heavier then last week

b) 2 rounds
15 thrusters 95/65lbs
10 burpee box jump overs
c) At the 8 min mark
2 rounds
12 thrusters 135/95lbs
10 burpee over bar
d) At the 16min mark
2 rounds
10 thrusters 155/105lbs
12 box jump overs 24/20''

Friday March 20, 2015

a) warm up shoulders, wrists and lower back

b) 3x
3 hspu
1 clean

c) 15.4 8min amrap
3 Hanstand pushups
3 power clean 185/125lbs
6 hspu
3 P clean
9 hspu
3 p c
....

This workout will come down to how good your handstand pushups are.
If you are a beast with handstand pushups, try not to break them up until around the round of 12.
The cleans need to be either tap and go's or very fast singles. If you tap and go, they need to be fast, they cant rest at the top for too long.

If you handstand pushups are bad, small sets will be key. Focus on a large pop of the hips. Spend minimal time resting while in the handstand position. If you must rest, rest in the bottom of the kip, for reference, watch Panchik from last nights announcement, taking a double bounce on each kip for a split second to catch his breath and rest.

Wednesday March 18, 2015

a) 15 mins to work up to a max Power clean

b) 10min EMOM
1 Squat clean to thruster start at 135/65lbs.
add 10lbs each round

c) 4 rounds
500 m Row
15 burpee over erg
15 pullups
rest 3 mins between rounds

Tuesday March 17, 2015

A) 10min Work up to a Heavy snatch

B) 10min EMOM Snatch 1 rep 85-90% 1RM

C) 21min EMOM 

20/14cal Row 

8 SOH 135/95lbs 

10 Cleans 135/95lbs

Monday, March 16, 2015

a) Front Squat 1 RM

B) 20 rep max squat 5 lbs more then last week

c) 4 rounds
21 thrusters 95/65lbs
15 box jump overs 24/20''
9 burpees to target
rest 3 mins between sets

d) 3x Row 50 cals rest 1:1

Friday March 13, 2014

Feel free to come to Markham at 6:00pm Friday night to do the wod together. 

A) mobility work 

Work on warming up your calves, hips and shoulders. 

B) 14min Amrap 

7 muscle ups

50 wallballs 

100 double unders 

For this wod you have to assess your muscle up abilities. If you can crush muscle ups, then you need to go unbroken. Rest shortly on the wallballs and double unders

If your muscle ups are an issue be smart with reps. Do not do any reps that will be grinded out. Try to keep all reps clean and smooth. 

Double unders: think active recovery. Steady pace so you won't screw up and try to control your breathing. Do not try to fly on these. 

Wednesday March 11, 2015

To all followers of this site: 

This is a free program, the only thing we ask for in return is that you comment your results in the website. If we have I eventually make this a paid program and private posting, we will. 

To all Woodbridge followers: please put your shit away. Espresso cups, foam rollers, pvcs, BALLS, etc. 

A) Warmup 

3 rounds 

6 M-ups 

10 Box Jumps 30/24" 

5 HSPU Strict

B) 15min Work up to a heavy Squat Clean to Thruster

C) 4 Rounds 

10 Power Cleans 135/95lbs 

10 SOH 135/95lbs 

rest 5min 

D) 1500m Row

Tuesday March 10, 2015

A) Warmup 3x100 Double unders

B) 15min Work up to a Heavy Single Snatch

C) 4 Rounds 

400m Row 

30 Wall Balls 20/14lbs 

20 Box Jumps 24/20" 

Rest 3 min between sets

Monday March 9, 2015

A)Warm up

3x

10 HSPU

15 Box Jump 30/24"

Hand stand hold Max time

B)  Front Squat 

quickly find a 2 RM

C) 20 rep BACK squat

D) 5 Rounds

10 Thrusters 95/65lbs

Burpee over bar

Rest 2min

E) 20 M-ups for time

Friday March 6, 2015

If anyone wants to do it together, feel free to come to Markham. Warm up at 6:00 and we will do the wod at 7:00pm. 

A) warm up 

3 rounds 

3 chest to bar 

3 overhead squat 95/65lbs 

B) mobility work 

-shoulders, overhead position 

-lats

- ankles / hips / knees

C) For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

Etc., following same pattern

Plan of action for this wod

Overhead squats - unbroken every set as long as you can 

Pull-ups - break them up early. First round included. 

Do not go balls out first 3 mins. Take your time. Focus on keeping a lower heart rate and keep movements efficient. Overheads in later rounds need to be fast. Don't think this is the break time. If you have good mobility, try to keep a narrower grip to save your wrists and shoulders.  

Drop of the pull-ups 2 reps before failure. You need to avoid buring out. 

Wednesday March 4, 2015

a) Hand Stand Hold Max time 4 sets or accumulate 2 minutes

b) 4 Rounds
400m Row
10 SOH 135/95lbs
7 M-ups
Rest 3min


c) For Time
2K Row

Tuesday March 3, 2015

A) 4 Rounds 

12 OHS 115/85lbs

12 Bar Facing Burpees

B) 12 min EMOM 

20 Wall Balls 

40 Double Unders 

12 CTB

C) 30min mobility work 

Monday March 2, 2015

a) Front Squat
quickly find a 3 RM

b) 20 rep BACK squat

c) 10min EMOM
Squat Snatch
start weight at 75% of 1RM add 5lbs total each round.
If you fail a rep, go back to the last completed weight and continue the emom at that weight.

d) 4 rounds
30 double unders
10 box jumps 24/20
5 muscle ups
rest 1 min between rounds

rest 5mins

e) 5 min amrap
11.3
max reps of squat clean to overhead 165/115lbs