CrossFit Orillia Blog

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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

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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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UG 3 TeamsUG CFO #1UG CFO #2UG CFO #3

We had 3 teams registered for the UG Series Beach WOD event.  CrossFit Orillia #1 placed 30th out of 50 in the RX division, CrossFit Orillia #2 placed 31st out of 50 in the RX division and CrossFit Orillia #3 placed 84th out of  104 in the Amateur Teams division.  Great job to all of our Athletes :)

WOD:

A)

Hamstring and Shoulder Mobility

B)

Wendler Shoulder Press #4

5-5-5 40%, 50%, 60%

Last day of the first Wendler cycle!  We start again on Wednesday.

C)

3 Rounds For Time:

600m Run

15 Deadlifts

D)

Banded Hamstring & T-Shoulder Stretch

 

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WOD:

A)

5 Minute Squat

B)

Wendler Deadlift #4 (Deload)

5-5-5 40%, 50%, 60%

C)

2 Rounds For Time:

200m Run

25 Wall Balls

15 Box Jumps

D)

Banded Hamstring Stretch

 

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The Wasaga Beach UG Series competition takes place this Saturday!  We have a few teams going.  If you can make it to watch I promise it will be a good time :)  Let’s wear CFO colours and support our gym!

WOD:

A)

Shoulder Mobility

B)

Power Snatch & Overhead Squat

C)

AMRAP in 15 Minutes:

400m Run

10 Power Snatches

10 Overhead Squats

D)

T-Shoulder Stretch

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