CrossFit Orillia Blog

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51 people signed up for our Nutrition Challenge!  Way to go CFO!  Be sure to head over to our Facebook Nutrition Group for meal ideas and support during those craving moments.  

If you cleaned out your cupboards (or if you need to!) bring in whatever you don’t want and we will donate it to the Orillia Food Bank.  We’ll have a box in the lobby :)

WOD:

A)

Squat Mobility

B)

Wendler Back Squat #1

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

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

This will be our last cycle through Wendler for a little while.

C)

3 Rounds For Time:

21 Wall Balls

15 Burpees

90 Double Unders

D)

Quad, Hip and Hammy Stretching

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Donations

We are surrounded by warmth at CFO.  Your generosity is incredible and will go a long way.  Thanks to all of you for donating and helping make this school year better for these young ones.

TWO ANNOUNCEMENTS:

ONE – Registration opens at MIDNIGHT for our Parks, Recreation & Culture programs.  Be sure to get on these right away to secure a spot.

TWO – We are excited to be starting two weekly specialty classes next week!  Tuesday 7:30pm class will be Barbell Class with Coach Ryan.  Wednesday 7:30pm will be Advanced Skills Class with Adam & Kayla.  These classes will jump back and forth between Tuesday and Wednesday 7:30pm each week and are open to everyone!

*NOTE* We will no longer have Advanced Class on Monday and Wednesday at 7:30pm.

Barbell Class will be focussed on the more advanced weightlifting techniques (i.e. Snatch and Clean & Jerk variations).  Ryan will help everyone from the ground up during this hour long class each week.

Advanced Skills Class will be focussed on advanced CrossFit movement (i.e. HSPU’s, Toes-To-Bar, Muscle-Ups etc.).  Foundations will be in place for those unfamiliar with these movements.

These two classes are meant for those looking to expand on their movement repertoire and possibly get into the competitive side of CrossFit.  This doesn’t mean that you have to compete if you attend this class.

Zen Planner will reflect these changes over the weekend to allow everyone ample opportunity to sign up for these sessions.

WOD:

A)

Ankle, Calf & Quad Warm Up

B)

For Time:

Run 5km

C)

Mobility – Work on your problem areas.

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Dr. LaFramboise checking for hip, knee, ankle, thoracic and shoulder range of motion during the Functional Movement Screening.  All of the above are prerequisites for todays WOD.

Be Smart. Be Conservative. Be Awesome. :)

WOD:

A)

Ankle & Shoulder Mobility

B)

Overhead Squat technique and 10 minutes to warm up to the weight used in ‘C’

C)

 “Nancy”

5 Rounds For Time:

400m Run

15 Overhead Squats*

*Sub in Front Squats, Goblet Squats or even Air Squats where needed.

D)

Mobility with a barbell

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A great way to help build muscle required for pulling movement is to perform Pull-Up Negatives.  These can be done for as little as 3 seconds per decent or up to 7 or 8 seconds.  The more strength and experience, the longer you hold for.  Although very effective, you’ll want to avoid overdoing this exercise.  Listen to your body and be conservative.

WOD:

A)

Shoulder Mobility

B)

Strict Pull-Ups

5-5-5-5-5

These can be weighted, strict body weight or bar negatives/ring row negatives.  Choose whatever is most appropriate.

C)

For Time:

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

Wall Balls

Box Jumps

After each round perform 6 Push-Ups 

D)

Box Stretch & T-Shoulder Stretch 

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In case you who missed it, here’s the KICX 106 live broadcast when I met Carey and Amy.  They’re doing awesome!  They’re also taking part in our 30-Day nutrition challenge… maybe against their will ;)

For our back to school drive, we are still in need of 5 backpacks, 5 binders, 5 calculators, and insulated lunch bags, (everything gender neutral if possible). If you can bring everything in by the end of day Wednesday, we can give it all to the Couchiching Jubilee House and Green Haven Shelter for Women in time for school to start next week. Thanks to everyone who has donated so far!

WOD:

A)

Shoulder Warm Up Circuit

B)

Turkish Get-Up

3-3-3-3 (per side)

Work to a heavy set of three for the day or stay light to work the movement activating the core muscles.

C)

In 12 Minutes:

Row for Calories (48)

- Then with remaining time, AMRAP -

12 Burpees onto a plate

12 Russian Kettlebell Swings

24 Double Unders

D)

T-Shoulder Stretch & Banded Hamstring Stretch

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Congrats to Mike Fogarty and Ryan Wheeler for kicking some butt this weekend and landing a 3rd spot on the podium in an age category filled with younger athletes!  

Our 30-Day Nutrition Challenge is a week away!  Get your name on the list at the gym and check your email for details.

We will be releasing exciting news later this week about two new specialty classes open to all members.  Keep an eye on that inbox ;)

WOD:

A)

Midline & Posterior Chain Warm Up

B)

For Time:

800m Run

21 Deadlifts

800m Run

15 Deadlifts

800m Run

9 Deadlifts

C)

Glute Stretch

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Dr. Starrett talks about different points of focus for our squat movement pattern.  Can’t make it to the gym today?  This is your homework – 10 minutes cumulative.

WOD:

A)

5 Minute Squat

B)

Back Squat

5-5-5-5-5

(Wendler will restart in September!)

C)

3 Minutes to perform the following:

400m Run

AMREP Russian Kettlebell Swings

Rest 1 Minute

3 Minutes to perform the following:

400m Run

AMREP Goblet Squats

Rest 1 Minute

Start back at the beginning and go through each one more time.

D)

Mobility Cash Out

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WOD:

A)

Shoulder Mobility

B)

Death By Strict Pull-Ups (15 minute cap/minimum)

In the first minute, do 1 rep.  Add 1 rep each minute until failure.  Once failure has been reached start back at 1 rep in the next minute to a total of 15 minutes.

C)

AMRAP in 10 Minutes:

10 Burpee Box Jumps

30 Second Plank Hold

D)

Mobility Cash Out

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“Failure to thrive”  -  “The Foundation is nutrition”

WOD:

A)

Shoulder Mobility

B)

Wendler Shoulder Press #4 (Deload)

5-5-5-5-5

40-40-40-50-60%

C)

For Time:

150 Double Unders

-Then-

21-15-9

Front Squats

Shoulder-to-Overhead

D)

Banded Hamstring Stretch

 

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The Body Movement Seminar with Dr. LaFramboise will be at 6:30pm in the small gym tonight.  This is FREE for everyone to attend (members only) and it does not matter if you attended the Functional Movement Screening.  

If you didn’t sign up, don’t worry – we’ve got room for you :)

WOD:

A)

Barbell Smashing! (You’ll see…)

B)

For Time:

1km Run

30 Power Cleans

30 Toes-To-Bars

30 Wall Balls

30 Lateral Burpees

30 Overhead Walking Lunges

30 Ring Dips OR Push-Ups

1km Run

C)

Shoulder & Hip Mobility

AND, in case you missed this on our Facebook page:

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