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CrossFit Orillia Blog

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K-Starr talking about hip extension and how to ensure you keep it.  

WOD:

A)

Shoulder Warm Up Circuit

B)

Bench Press

5-5-5-5-5

55-65-75-80-85%

C)

For Time:

1000m Row

- Then, 3 Rounds -

30 Second Plank Hold

30 Sit Ups

- Then -

100 Double Unders

D)

Hip Mobility

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It’s rowing season!  

WOD:

A)

Thoracic Mobility

B)

AMRAP in 20 Minutes:

250m Row

10 Box Jumps

10 Kettlebell Thrusters (R)

10 Kettlebell Thrusters (L)

C)

Core Stability Progression

D)

Mobilize!

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WOD:

A)

Hip Mobility – You know that one you all love?  We’re adding to it ;)

B)

Back Squat 

5-5-5-5-5

55-65-75-80-85%

C)

For Time:

50 Burpees

- Rest exactly 2 minutes -

25 Burpees

Score is total time including rest

D)

Mobilize!

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We had a large amount of people get their first full rope climb ever on Monday!  Paula (pictured) hits an extra one after the WOD just for good measure ;)

WOD:

A)

Scapular Stability

B)

“Death By” Strict Pull-Ups (maximum and minimum of 15 minutes)

1 rep in the first minute, 2 in the second, 3 in the 3rd until you are unable to complete the required number for the given minute.  Once this occurs start back at 1 until 15 minutes is up.

C)

AMRAP in 7 Minutes:

10m Goblet Lunge

10 Russian Kettlebell Swings

10 Goblet Squats

D)

Hamstring & Glute Stretch

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WOD:

A)

Shoulder Mobility

B)

Shoulder Press 

5-5-5-5-5

C)

4 Rounds For Time:

30 Double Unders

15 Wall Balls

1 Rope Climb

D)

Hip, Glute & Shoulder Stretch

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 2014-10-16 10.29.15Luke in motion.

WOD:

A)

Scapular Stability & Shoulder Warm Up

B)

Ring Dip

1-1-1-1-1

These should be weighted if you were able to get through 5×3 last week.  If you are unable to perform weighted ring dips, do 5×3 unweighted again.  Your other options are:

5×10 Push-Ups OR 5×5 Negatives OR 5×10-20 Second Support Hold

C)

AMRAP in 7 Minutes:

7 Power Cleans

7 Front Squats

7 Box Jumps

D)

Mobilize!

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Hey… remember those elbows and forearms were are always bugging you about for your push-ups?  Check out the video!

WOD:

A)

Hip & Hamstring Mobility

B)

EMOM for 10 Minutes:

5 Deadlifts

10 Russian Kettlebell Swings

C)

For Time:

10-9-8-7-6-5-4-3-2-1

Shuttle Runs

20-18-16-14-12-10-8-6-4-2

Push-Ups

If push-ups are not a strong movement for you, scale down the reps to the same amount as the shuttle runs.

D)

Banded Hamstring Stretch

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For those of you taking part in the barbell classes.  Check out the video above.  Also, read this paragraph Ryan found from the All Things Gym website:

“If you take a look at that picture of what I wrote, you’ll notice that I wrote “Solid base, then ramp”. In the Chinese methodology, much time is spent developing the base. An elite and a newbie session can both last 3 hours, but the newbie is spending much of the 3 hours with an empty bar. As much as 2 hours. I remember having to do 150 snatch pulls, then high snatch pulls with knee rebend, then snatch balances for 2 months before I was allow to even consider snatching. This didn’t include the 1 month that was spent with just the bamboo stick doing 300 pulls. And squats. Yes with the bamboo stick. Even after that, I’d still have to spend many hours snatching in front of a mirror.”

Baby steps.  That’s the point of this.  Repetition after repetition after repetition.

WOD:

A)

Shoulder Mobility

B)

Pull-Ups

1-1-1-1-1

These should be weighted if you were able to get through 5×3 last week.  If you are unable to perform weighted pull-ups, do 5×3 again.  Your other options are:

5×10 Ring Rows OR 5×5 Negatives

C)

3x3Min AMRAP:

24 Double Unders

12 Wall Balls

6 Burpees

1 minute rest between AMRAP cycles

D)

Mobilize!

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Hope you all had a fantastic Thanksgiving!  We are running today so come prepared!  Could be one of our last chances this year :(

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Check out the video for some really cool self fixes for low back discomfort.  Moving well is key and if there are alignment issues, you may be getting some pain.  These are all great exercises to throw in your “tool bag” and add on to our ever-growing mobility repertoire :)

WOD:

A)

Hip & Shoulder Mobility

B)

Front Squat

1-1-1-1-1

75-80-85-90-95%

C)

For Time:

30 Pull-Ups OR Ring Rows

50 Thrusters

1km Run

D)

Glute & Shoulder Stretch

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Have a great Thanksgiving weekend everyone!  Open Gym will still be on Saturday from 9:30am-11:30am but we will be closed on Monday.  Enjoy some time with your family and friends and we’ll see you on Tuesday :)  

Don’t forget to stay loose and work on your core progressions! DO IT!

WOD:

A)

Shoulder Mobility

B)

Ring Dips

3-3-3-3-3

Movement progressions and scaling will be listed on the board

C)

For Time:

50 Double Unders

30 Wall Balls

15 Plank Ups

40 Double Unders

20 Wall Balls

10 Plank Ups

30 Double Unders

10 Wall Balls

5 Plank Ups

D)

Mobilize!

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