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July 2010

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CrossFit Orillia Blog

Friday, 07.30.10: Today's Workout

Warm Up:

500m Row
5 min Joint Mobility
3 Rounds:

  • 30m shuttle run/ 10 Squats
  • 30m shuttle run/ 10 Chest-to-floor push ups
  • 30m shuttle run/ 10 Sit ups
  • 30m shuttle run/ 10 back ext.

Max Effort:

Handstand Push Ups 5,5,5,3,3,3 reps

WOD:

"Death by Pull Ups"
Do one pull up the first minute, two the second, three the thire etc.  Go until you fail to finish the required number of pull ups within the minute.

Wednesday, 07.28.10: Today's Workout

Warm Up

1km Run
5 min joint mobility
Ladder Drill 1,2,3,4,5,4,3,2,1 reps of:

  • Overhead squats
  • Chest-to-floor push ups
  • Sit ups
  • Back ext
  • Pull ups

Max Effort

Pistols 5,5,5,3,3,3 (per leg)

WOD

21/15/9/ reps

  • Overhead Squat (M 95/W 45)
  • Burpees

Monday, 07.26.10: Today's Workout:

Warm-Up:

1km run
5 min joint mobility
2 rounds of 15 reps each:

  • Chest to floor push ups.
  • Overhead Squats.
  • Sit ups.
  • Jumping pull ups.

Max Effort:

Squat Snatch 5,5,5,3,3,3 reps.  Increase weight each set up to 85% of your 1rm.

WOD:

"Helen"
3 rounds for time of 400m run, 21 kettlebell swings, 12 pull ups.

Friday, 07.23.10: Today's Workout

Warm Up:

3 min run, row or skip.
5 min joint mobility.
3 rounds of 10 reps each:

  • overhead squat
  • back ext
  • push ups (chest to floor)
  • sit ups
  • pull ups
  • ring dips

Max Effort:

Handstand Push Ups; 6 rounds of 5 reps.

WOD:

5 rounds:
30 sec max rep deadlift (M 185/ W 115)
30 sec max rep burpees (jump over bar)
Rest 1:30 between rounds.

Handstand Pushups from Patrick Cummings on Vimeo.

Wednesday, 07.21.10: Today's Workout

Warm-Up:

1km interval run
5 min joint mobility
In 15 min, do 1,2,3,4,5,4,3,2,1 reps of overhead squats, chest-to-floor push ups, knees-to-elbows, good mornings and ring dips.  Do 10 burpees if you fail to finish within the time limit.

Max Effort:

6 x 5 reps of Pistols
Use bands or boxes to assist, or add weight to increase the difficulty.

WOD:

400m run/ 21 Wall Ball/ 21 Box Jump
400m run/ 15 Wall Ball/ 15 Box Jump
400m run/ 9 Wall Ball/ 9 Box Jump

M 20lb ball/ 24' box.  W 14lb ball/ 20' box.

Tuesday, 07.20.10: Today's Workout:

For Time:

50 Double Unders 10 Burpees
40 Double Unders 10 Burpees
30 Double Unders 10 Burpees
20 Double Unders 10 Burpees
10 Double Unders 10 Burpees

Stretching to Improve Your Squat from Patrick Cummings on Vimeo.

Monday, 07.19.10: Today's Workout

Warm Up:

500m Row.
5 min joint mobility.
3 rounds:

  • 30 skip/ 10 overhead squat
  • 30 skip/ 10 push ups
  • 30 skip/ 10 back extention
  • 30 skip/ 10 ring dip

Max Effort:

Squat Snatch 5,5,5,3,3,3 reps.

WOD:

Part A
AMRAP in 3 min of 5 push ups, 10 sit ups, 15 squats. Rest 1 min.

Part B
AMRAP in 3 min of 10 box jumps, 10 kettlebell swing.  Rest 1 min.

Part C
AMRAP in 3 min of burpee pull ups.

Post TOTAL reps for all three stations.

Fixing the Snatch from Jon Gilson on Vimeo.

Friday, 07.16.10: Today's Workout

Warm-Up:

1km Run
Joint Mobility
3 rounds of 10-15 reps each;

  • Push ups
  • Back extensions
  • Overhead squats
  • Ring dips
  • Pull ups

Max Effort:

Push Jerk 5,5,5,3,3,3 reps. 
Start at 20lb less than your max from last week and add 5lb per set.

WOD:

Bottom-to-Bottom Tabata Squats
20 sec on/ 10 sec hold in the bottom of the squat.  Each time you stand up during the 10 sec, do 5 burpees immediately after the workout.  Your score is the lowest number of squats done in a single round.

Wednesday, 07.14.10: Today's Workout

Warm Up:

1km Interval Run
Joint Mobility
Ladder Drill;

  • 1,2,3,4,5,4,3,2,1 reps of overhead squats, push ups, sit ups, back extentions, pull ups and ring dips.

Max Effort:

Jump Squats 5,5,5,3,3,3 reps.

WOD:

21/15/9 reps of;

  • Burpee box jumps
  • Wall-Ball (M20lb/ W14lb)

Here's a great e-mail from one of our members that I thought I would share.

Hi James
 
Earlier this year, the recession caught up with the job that I had held for 11 years. Not only did I find myself out of work but I was full of self-doubt and uncertainty. In that situation, one of the first things I planned to do was join a gym and get in shape. I want to tell you that finding CrossFIt Orillia and becoming a member is one of the best things I have ever done for myself.
 
In just 4 months, it has helped me gain strength, endurance and higher self-confidence. But I have also lost a few things, too – 35 pounds, creaky joints and best of all, I no longer have to take expensive prescription medication to control cholesterol.
 
From my first introduction to CFO, I felt at ease, even if the work outs are – well – hard work. The knowledge and expertise of the instructors, the scaled exercises that have allowed me to improve without discouragement or injury, the inspiring 'high-fives' from other members after completing a work out, the clean surroundings in the gym – these are just a few of the things I appreciate the most.
 
I would highly recommend CrossFit Orillia to anyone, at any level of fitness, who wants to improve their health and their life!

Cathy Cleary

Monday, 07.12.10: Today's Workout

Warm-Up:

5 min Joint Mobility

3 Rounds:
30m shuttle run/ 10 squat.
30m shuttle run/ 10 push ups
30m shuttle run/ 10 sit ups
30m shuttle run/ 10 pull ups

Max Effort:

Overhead Squat 5,5,5,3,3,3 reps.
Start 20lbs under last week's max load.  Increase weight by 5lbs per set.

WOD:

As many reps as possible in 10 min of Wall-Ball (M 20lb/ W 14lb).

Wall Ball Shots from Patrick Cummings on Vimeo.


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Book your FREE ONE-ON-ONE INTRO today and change the way you look at fitness forever.

email: info@crossfitorillia.ca

phone: 705-327-0920

address: 7 Progress Dr. , Unit #2 Orillia, ON L3V 6H1
view location

Testimonials:

Earlier this year, the recession caught up with the job that I had held for 11 years. Not only did I find myself out of work but I was full of self-doubt and uncertainty. In that situation, one of the first things I planned to do was join a gym and get in shape. I want to tell you that finding CrossFIt Orillia and becoming a member is one of the best things I have ever done for myself.


In just 4 months, it has helped me gain strength, endurance and higher self-confidence. But I have also lost a few things, too – 35 pounds, creaky joints and best of all, I no longer have to take expensive prescription medication to control cholesterol.


From my first introduction to CFO, I felt at ease, even if the work outs are – well – hard work. The knowledge and expertise of the instructors, the scaled exercises that have allowed me to improve without discouragement or injury, the inspiring 'high-fives' from other members after completing a work out, the clean surroundings in the gym – these are just a few of the things I appreciate the most.


I would highly recommend CrossFit Orillia to anyone, at any level of fitness, who wants to improve their health and their life!

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