CrossFit Orillia Blog

GAMES 2014

Photos belong to CrossFit, Inc.

Your 2014 Fittest Woman and Man alive!  Camille Leblanc-Bazinet and Rich Froning took first place in the 2014 CrossFit Games.  Rich has had this title 4 years in a row while Camille has always been just out of reach.  What an exciting weekend of events.  If you missed the action, go check out the archives HERE.

 

WOD:

A)

Shoulder Mobility

B)

Wendler Bench Press #2

5-5-3-3-3-3+

40-50-60-70-80-90% 

C)

AMRAP in 10 Minutes:

10 Overhead Plate Lunges

6 Burpee Box Jump Overs

2 Wall Walks (OR 12 Plank Ups)

D)

T-Shoulder Stretch 

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David and Kathy working hard at our CFO anniversary WOD.

Caption contest for this picture on our Facebook page!

WOD:

A)

5 Minute Squat 

B)

Wendler Back Squat #2

5-5-3-3-3-3+

40-50-60-70-80-90%

C)

Team WOD:

AMRAP in 12 Minutes:

60m Bumper Plate Farmers Carry

20 Wall Balls

In teams of two, one person starts on plate carry, the other on wall balls.  1 round is complete when both people have completed both movements.

D)

Hip Focussed Mobility 

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There will be no yoga this Thursday evening.  Rosanna will be holding a yoga event at her own studio to raise money for the Canadian Mental Health Association. Please attend and donate if you can! Event details are HERE.

WOD:

A)

Plank Crawls and more…

B)

AMRAP in 20 minutes:

3 Power Cleans

6 Push-Ups

9 Air Squats

Start the WOD with a 400m run buy-in and stop at each 5 minute interval to perform another 400m run.  Continue AMRAP after each run.

i.e. 400m to start, 400m at 5mins, 400m at 10mins, 400m at 15mins.

C)

T-Shoulder & Hip Stretch

 

 

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WOD:

A)

5 Minute T-Spine Mobility

B)

Wendler Shoulder Press #1

5-5-3-5-5-5+

40-50-60-65-75-85% 

C)

5 Rounds For Time:

30 Double Unders

15 Power Snatches

D)

Calf & Ankle Stretch 

 

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Who’s watching the Games this week?

I Don’t know about you but I am as pumped as Excited Train Guy!

Haven’t watched them before?  You’re missing out.  GO HERE to see where and how you can watch them and see the schedule for the next week of nasty-awesomeness.

WOD:

A)

5 Minute Squat 

B)

3 Rounds, 1 Minute at each for reps:

Row (for calories)

Burpee

Sandbag Lunge (Or Medball Lunge)

Rope Climb

Rest

C)

T-Shoulder & Rotator Stretch

 

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The Gym Rules are up!   

WOD:

A)

Posterior Chain Mobility

B)

Wendler Deadlift #1

5-5-3-5-5-5+

40-50-60-65-75-85%

C)

Running “Jackie”

For Time:

1km Run

50 Thrusters

30 Pull-Ups

D)

Hamstring & Hip Stretch

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Sue managed to find some snow in the middle of the summer on her trip out west recently.  

 Send us your vacation pictures rocking your CFO swag!

WOD:

A)

Shoulder Mobility

B)

Wendler Bench Press # 1

5-5-3-5-5-5+

40-50-60-65-75-85%

C)

For Time:

3 Bear Complexes

400m Run

3 Bear Complexes

400m Run

3 Bear Complexes

400m Run

3 Bear Complexes

————————-

1 Bear Complex is:

1 Power Clean

1 Front Squat

1 Shoulder-To-Overhead

1 Back Squat

1 Shoulder-To-Overhead

No thrusters, choose an appropriate weight, bar shouldn’t rest on the ground between complexes unless needed. 

D)

Mobility – Athletes Choice.  Pick a problem area and get to work!

 

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Lindsay and family at the Calgary Stampede last week!  

Send us your vacation pictures rocking your CFO swag!

WOD:

A)

Shoulder Mobility

B)

For Time:

21 Wall Balls

1 Hill Run

21 Sumo Deadlift High-Pulls

1 Hill Run

21 Medball Lunges

1 Hill Run

15 Wall Balls

1 Hill Run

15 Sumo Deadlift High-Pulls

1 Hill Run

15 Medball Lunges

1 Hill Run

9 Wall Balls

1 Hill Run

9 Sumo Deadlift High-Pulls

1 Hill Run

9 Medball Lunges

1 Hill Run

Hill runs to be completed with the medball.

C)

Banded Hamstring & Hip Stretch 

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Welcome to the start of the next Wendler cycle!  

There will be a couple of small changes to this round.  

The first change will be a slight increase to everyones Wendler 1RM.  If things went well for you on each movement and you didn’t hit any failure points or form issues, this will be the only increase I want you to make:

10#s for the Back Squat and Deadlift 1RM and 5#s to the Bench Press and Shoulder Press 1RM.  

So this means if you had 100#s listed as your Bench Press 90% (Wendler 1RM) then you will increase to 105#s for your new 1RM to work from. 

It isn’t mandatory for you to increase.  It is recommended to increase if you had no issue with the last cycle.  If you had problems, don’t increase for that movement.  Use this next cycle to get more solid work in.

The second change is the addition of the ‘+’ to the last set of each movement.  This means that if you are having ZERO problems and everything looks fantastic, you carry on past your required set # and try for as many GOOD reps as possible without failure.  This will only be on the last set each day.

Let’s get to work!

WOD:

A)

Squat Mobility

B)

Wendler Back Squat #1

5-5-3-5-5-5+

40-50-60-65-75-85%

C)

AMREPs in 7 Minutes:

3 Burpees

3 Pull-Ups or Ring Rows

Add 3 reps to each movement per round ascending for 7 minutes.

D)

T-Shoulder Stretch 

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Who’s interested in some team competitions for the Fall season?  

There are a lot of options out there.  The UG Series is holding a different style of team competition which utilizes a bracket style scoring and a new division line-up: Rx-Pro, Semi-Pro and Amateur.  Check out the video below for more info.

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Element CrossFit in Mississauga and CrossFit Toronto also hold fall competitions.  I will post information on those once I know details.

WOD:

A)

Calf & Ankle Mobility 

B)

For Time:

#1

1000m Row

100 Double Unders (300 Single Skips)

1 Mile Run

OR

#2

1000m Row

200 Double Unders

3km Run

50 minute time cap, choose appropriately.

C)

Pigeon Stretch, Quad Roll-Out, Hip Mobility

 

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