CrossFit Orillia http://crossfitorillia.ca Forging Elite Fitness Fri, 18 May 2012 16:17:30 +0000 en hourly 1 CrossFit Orillia 18-5-2012 http://crossfitorillia.ca/2012/05/18/crossfit-orillia-18-5-2012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/18/crossfit-orillia-18-5-2012/#comments Fri, 18 May 2012 01:41:10 +0000 Mike http://orillia.sitesasrx.com/?p=954 Strength WOD:

Push Jerk 5-5-5-3-3-3

 

CrossFit Orillia WOD:

21-15-9 reps of:
Double Unders
Sit-ups (abmat)
Push-ups


]]> http://crossfitorillia.ca/2012/05/18/crossfit-orillia-18-5-2012/feed/ 0 http://crossfitorillia.ca/2012/05/17/950/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/17/950/#comments Thu, 17 May 2012 20:07:18 +0000 Mike http://orillia.sitesasrx.com/?p=950

]]> http://crossfitorillia.ca/2012/05/17/950/feed/ 0 CrossFit Orillia 17-5-2012 http://crossfitorillia.ca/2012/05/16/crossfit-orillia-17-5-2012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/16/crossfit-orillia-17-5-2012/#comments Wed, 16 May 2012 23:55:31 +0000 Mike http://orillia.sitesasrx.com/?p=940 15 Minute “Goat” Volume Training/Skill Work/Mobility

CrossFit Orillia WOD:

“Broomstick Mile”

For Time use a pvc/broomstick to perform the following exercises.
400m Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400m Run
50 Squats
50 Front Squats
50 Overhead Squats
400m Run
50 Hang Power Cleans
50 Hang Power Snatches
50 Sumo Deadlift High-pulls
400m Run

 

Rx = PVC/Dowel

Rx + = 45#’s

Scale = PVC/Dowel & Half Reps

]]> http://crossfitorillia.ca/2012/05/16/crossfit-orillia-17-5-2012/feed/ 1 CrossFit Orillia 16-5-2012 http://crossfitorillia.ca/2012/05/15/crossfit-orillia-16-5-2012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/15/crossfit-orillia-16-5-2012/#comments Tue, 15 May 2012 23:59:22 +0000 Mike http://orillia.sitesasrx.com/?p=936 Strength WOD:

20 Rep Back Squat at 70-75% of 1 rep max…

Click here to view the embedded video.

CrossFit Orillia WOD:

7 rounds for time of:
7 Burpees
7 Wall Balls (20/14)
7 Box Jumps
7 Lunges (Per Leg)

 

]]> http://crossfitorillia.ca/2012/05/15/crossfit-orillia-16-5-2012/feed/ 0 CrossFit Orillia 15-5-2012 http://crossfitorillia.ca/2012/05/15/crossfit-orillia-15-5-2012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/15/crossfit-orillia-15-5-2012/#comments Tue, 15 May 2012 00:42:34 +0000 Mike http://orillia.sitesasrx.com/?p=927 15 Minute “Goat” Volume Training/Skill Work

CrossFit Orillia WOD:

As many rounds as possible in 20 mins of:
9 Hang Power Cleans (135/95)
7 Push Presses
5 Back Squats
1 Hill Run

ZONE/PALEO info

I was recently speaking to some of you regarding the CFjournal article featuring a PDF about the Zone Diet.  Here is a link to the FREE download.  This booklet is invaluable and can change the way you look at eating forever!

]]> http://crossfitorillia.ca/2012/05/15/crossfit-orillia-15-5-2012/feed/ 0 CrossFit Orillia 14-5-2012 http://crossfitorillia.ca/2012/05/14/crossfit-orillia-14-5-2012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/14/crossfit-orillia-14-5-2012/#comments Mon, 14 May 2012 00:27:32 +0000 Mike http://orillia.sitesasrx.com/?p=923 Strength WOD:

Thruster 5-5-5-3-3-3

 

CrossFit Orillia WOD:

“Helen”
3 Rounds For Time:
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups

Click here to view the embedded video.


]]> http://crossfitorillia.ca/2012/05/14/crossfit-orillia-14-5-2012/feed/ 0 Woman of the Year! http://crossfitorillia.ca/2012/05/11/woman-of-the-year/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/11/woman-of-the-year/#comments Fri, 11 May 2012 22:55:11 +0000 Mike http://orillia.sitesasrx.com/?p=913 Did you know the “Woman of the Year” goes to CFO?

*Check out the article here*

Congrats, Charlene!  Your amazing efforts do not go unnoticed!

]]> http://crossfitorillia.ca/2012/05/11/woman-of-the-year/feed/ 3 CrossFit Orillia 11-5-2012 http://crossfitorillia.ca/2012/05/11/crossfit-orillia-11-5-2012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/11/crossfit-orillia-11-5-2012/#comments Fri, 11 May 2012 00:52:04 +0000 Mike http://orillia.sitesasrx.com/?p=910 Strength WOD:

Push Jerk 5-5-5-5-5

CrossFit Orillia WOD:

5x400m Run
Rest 2 minutes between runs.

Keep each run within 6 seconds of the first.  Any second outside of the 6 will result in a consequence. :)

]]> http://crossfitorillia.ca/2012/05/11/crossfit-orillia-11-5-2012/feed/ 0 CrossFit Orillia 10-5-2012 http://crossfitorillia.ca/2012/05/10/crossfit-orillia-10-5-2012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/10/crossfit-orillia-10-5-2012/#comments Thu, 10 May 2012 01:29:24 +0000 Mike http://orillia.sitesasrx.com/?p=894  

15 minute “Goat” or 15 minute skill work

If you’re planning on working on Pull Ups, read this post as it covers much of what I always say – and then some.

 

CrossFit Orillia WOD:

For Time:
1000 m Run
21 Deadlifts (135/95)
800 m Run
15 Power Cleans
600 m Run
9 Clean & Jerks

(Competition Weights 155/115)

]]> http://crossfitorillia.ca/2012/05/10/crossfit-orillia-10-5-2012/feed/ 1 CrossFit Orillia 9-5-2012 http://crossfitorillia.ca/2012/05/09/crossfit-orillia-9-5-2012/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitorillia.ca/2012/05/09/crossfit-orillia-9-5-2012/#comments Wed, 09 May 2012 01:51:48 +0000 Mike http://orillia.sitesasrx.com/?p=892 Strength WOD:

20 Rep Back Squat at 70-75% of 1 rep max…

Who did their CrossFit Total? You should know this number now :)

CrossFit Orillia WOD:

5 rounds for time of:
10 Burpee Box Jumps (24/20)
10 Push-ups
10 Kettlebell Swings (24/16)

 

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