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CrossFit Orillia Blog

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The NorCal Bear going over shoulder to overhead movement.

WOD:

A)

Shoulder Mobility

B)

Wendler Shoulder Press #2

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

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

C)

With a 10 Minute Clock:

150 Double Unders

- Then, with remaining time, AMRAP -

10 Thrusters

10 Box Jumps

D)

Hip Mobility

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Core

WOD:

A)

Hamstring Mash and T-Spine Mobility

B)

For Time:

50-40-30-20-10

Russian Kettlebell Swings

25-20-15-10-5

Burpees

(50-25, 40-20, 30-15, 20-10, 10-5)

- Then, on the same clock -

800m Run

C)

Core Stability Progression

D)

Banded Hamstring Stretch

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Two full weeks into the nutrition challenge!  Great job to all of you still hanging in there.  The next two weeks will fly by.  Stay in the game.  I will be accepting journals starting Monday morning for the previous week. 

We booked our celebration for the end of the challenge on October 4th at Kelsey’s Restaurant Orillia (Sam Browne Room) – 7:00pm.  Be sure to hit up our event page on Facebook!

WOD:

A)

Deadlift Prep Warm Up

B)

Wendler Deadlift #2

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

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

C)

Tabata – 8 Rounds per movement, 20sec on, 10 sec off:

Strict Pull-Up

Push-Up

Crunch Hold

Air Squat

Score is lowest rep count for any of the movement intervals.

D)

Glute, Hip & Shoulder Stretch

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DavKat Plank

Kathy and David hitting some planks on their trip out west after a long hike up a mountain. :)

WOD:

A)

Shoulder Mobility

B)

Wendler Bench Press #2

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

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

C)

For Time:

1 Mile ‘Odd Object’ Run

Grab a sandbag, med ball or a slam ball and head out the door.  The route will be explained at the gym :)

D)

Glute & Shoulder Stretch

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photo

Francy looking strong coming out of the bottom!

WOD:

A)

Shoulder and Hip Mobility

B)

(Teams of 3) AMRAP in 20 Minutes:

200m Row

10 Burpee Box Jump Overs

20 Russian Kettlebell Swings

3 Rope Climbs

This will be explained at the gym. :)

C)

Mobility – Have a mobility weakness? We all do :) Get to work.

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The Magic Pill

What if I told you there were two ways to become rich in one year and all you had to do was decide which way to proceed?

Option #1 requires you to work only a single day over the next year.

Option #2 requires you to work every day within the same year.

Which one would you choose?  Obviously we would all take Option #1.  It’s a no brainer.  The problem is that Option #1 doesn’t exist – at least not to the 99.9% of us who didn’t win the 50 million dollar jackpot last week…

Let’s apply this same idea to fitness.  The “easy way” is portrayed on television and Internet ads all the time.  It’s actually kind of painful seeing some of the recommended videos on my YouTube homepage or the side scroll of my Facebook newsfeed – “Lose 30 pounds in a week without exercise! Just buy this jiggly thing that you stand on 10 minutes a day for $1000!! That’s all!!!”

…And do I really need to remind you that someone actually invented the shake weight? (See the video above…)

I digress, but you get the idea.  My point is that for some reason people actually fall for these gimmicks.  They truly believe this is what will cure what ails them.  I am sorry (but not sorry) to have to burst that ridiculous bubble – IT. TAKES. HARD. WORK.  – A lot of hard work.  Forever.

To get stronger, you have to start with the basics and strength train on a very regular basis.  For technical lifts you need to work technique over and over and over.  These things just don’t appear overnight.  They don’t happen by accident.

The same principle applies to nutrition.  There is no MAGIC PILL.  You need to eat real food.  You need to weigh and measure it.  You need to do this for a long time.  The results are guaranteed but you have to follow the guidelines ‘to a T’.  I promise you there is no healthy fad diet, pill, weight loss promise other than eating clean and healthy and controlling the portions of the 3 primary macro-nutrients.

I know I am preaching to the choir here.  We have a roster full of hard working careful people at our gym.  It’s always good to have a reality check once in a while to keep us grounded and remind us to focus on the basics.  Keep up all your hard work.  Everything comes together over time :)

WOD:

A)

Hip Mobility

B)

Wendler Back Squat #2

5-5-3-3-3-3

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

C)

With a 7 Minute Clock:

Start with 3 reps of each, increasing by 3 reps each round:

Wall Ball

Pull-Ups OR Ring Rows

D)

Glute Stretch & T-Shoulder Stretch

 

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rosanna-final-3

Yoga will be Tuesdays at 12:00pm for this month!  Come on in and stretch those limbs with Rosanna :)

WOD:

A)

Hip & Shoulder Mobility

B)

4 Rounds For Time:

9 Hang Power Cleans

6 Front Squats

3 Shoulder-To-Overhead

200m Sprint

C)

Core Stability Progression Review

D)

Mobility – Work on your weak areas

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Tight hips?  Check this out^^^.  

Home mobility to loosen things up!

For those doing the Nutrition Challenge, bring in your books!  Today is Day #1 for raffle tickets! 

WOD:

A)

T-Spine Mobility & Scapular Stability

B)

Wendler Shoulder Press #1

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

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

C)

AMRAP in 10 Minutes:

30 Double Unders

20 Front Rack Lunges

10 Burpees Over Bar

D)

Mobility – Work on your weakness.

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Paleo Nick sheds a tear – for the ladies ;)

WOD:

A)

Hamstring Mash

B)

Wendler Deadlift #1

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

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

C)

For Time:

35 Calorie Row

30 Box Jumps

25 Burpee Pull-Ups

D)

Mobility work

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The point to me posting this is what is said at the very end of the video.  Why do we stay fit and healthy?  This is just one really good reason of many.

A bit of a graphic video (post injury shot of a mountain biking incident).  

WOD:

A)

Core Stability Progression

B)

Team AMRAP in 12 Minutes:

Partner #1:

10x10m Shuttle Run

10 Russian Kettlebell Swings

10 Goblet Lunges

Once this has been completed, switch with partner #2

Partner #2:

Plank or Crunch hold during partner #1 shuttle run.

C)

Banded Hamstring Stretch & Hip Mobility

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