Monthly Archives August 2018

Make it a September to remember..

CrossFit Belleville – WOD View Public Whiteboard WarmUp Empty barbell 5 reps each movement each athlete Keep adding weight doing sets of 5 till you reach your metcon weight. ^remember to listen to your body and your heart and do as they desire^ ^^ also remember not to take your sweet time. You have 12min till we start^^ 🤙🏿 Metcon Fender Bender (Time) Teams of 3 For Time (45 Minute Cap): 400 Meter Sandbag Run 4 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Sandbag Run 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Sandbag Run 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 400 Meter Sandbag Run 1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) *all 3 athletes run together *break up the sandbag carry and reps on the barbell as you see fit.
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When the flower blossoms, the bee will come

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Snatch warm up (No Measure) 10 Dislocates – PVC 10 Cook Squats 5 Barbell Rows 5 Snatch Grip Deadlift 5 Hang Muscle Snatch 5 Overhead Squat 5 Snatch *add light weight and repeat Weightlifting 3 Position Snatch (Build to a heavy Complex) High Hang- Hang – Floor*15 min *Power Snatch Metcon Daily Dozen (AMRAP – Rounds and Reps) AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups L3: (95/65) (Chest to Bar) L2: (75/55) (pull ups) L1: (burpees) (45/35) (push ups) Extra Credit Banded face pulls 3×12
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One day at a time

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Slow and Controlled (No Measure) 8 Min AMRAP 5 Air Squat (5 Seconds down/2 Second Pause/5 Seconds Up) :45 Second dead hang from bar 10 Med Ball cleans 25meter Bear Crawl 5 push up to downward dog Barbell Warmup #2 (No Measure) 5 Romanian Deadlifts 5 Hang Power Cleans 5 Front Rack Reverse Lunges (Each Side) 5 Strict Press 5 Good Mornings Weightlifting 3 Position Clean (Build to a heavy complex) High Hang + Hang + Floor*Power Clean *15 min Metcon Annie’s on the run (Time) 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run *20min cap *If you don’t have double unders, you are doing triple the amount of jumps… Extra Credit 5 min Stretch/foam Roll
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Comp Wod August 30,2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Strict HSPU Max effort Weightlifting Front Squat 1rm Metcon Metcon (AMRAP – Reps) 5 Rounds: 1 Minute – Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute – Double Unders 1 Minute – Calorie Assault Bike 1 Minute – Rest
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… suddenly, it’s back to normal..

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility *Bring Sally up (half song Squats/half Pushups) :20sec Right Banded Walks Hollow Hold Left Banded Walks Superman Hold *2 Rounds :30sec PVC Pass throughs PVC Overhead Squats *2 Rounds Skill EMOM 10 Odd: 2 Rope climbs Even: 5 HSPUs Metcon Eighteen Wheeler (AMRAP – Rounds and Reps) AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar *If unable to Assault Bike, complete 15/12 Cal Row L2: (35/25) (Knee raises) Extra Credit 2 x 30sec Weighted plank AHAP
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Comp Wod August 28,2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Metcon (Time) Van Damme For Time: 30 Snatches (135/95) 10 Ring Muscle-ups 30 Clean & Jerks (135/95) 10 Ring Muscle-ups 30 Thrusters (135/95) 10 Ring Muscle-ups Metcon (No Measure) On the Minute x 12: Minutes 1-2-3: 20/14 Calories Minute 4: Rest Minute 5-6-7: 15/11 Calories Minute 8: Rest Minutes 9-10-11-12: 10/8 Calories Metcon (AMRAP – Reps) Tabata Hollow Rocks 8 Rounds of :20 On, :10 Off
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If you go anywhere, even paradise, you will miss home ..

CrossFit Belleville – WOD View Public Whiteboard WarmUp “Rowling” (No Measure) 1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. Penalty is 2 burpees for every missed meter. We will cap this fun game at 7 minutes. Mobility :30 Seconds Active Spidermans Ankle Stretch Active Samson Pigeon Pose Air Squats Cossack Squats How To: 5min: Row Catch/Drive/Recovery/Heels on Platform/Arms before knees/Good posture Metcon 2k Row (Time) Max Effort 2k Row Gymnastics EMOM 12 Min 1: Max effort Strict Pull-ups Min 2: Max effort Rest Min 3: Max effort Strict Ring Dips Min 4: Max effort Rest Min 5: Max effort Strict Push ups Min 6: Max effort Rest *2 Rounds Extra Credit DB Shoulder Press 3×6 AHAP
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truLOCAL…Is it worth it?

For the past month, our family gave truLOCAL a try. truLOCAL introduces simple monthly meat plans that deliver high-end, locally sourced meat products right to your door across Ontario and Alberta. Don’t get me wrong, there are plenty of options around here – perhaps you have a favourite butcher or a favourite organic chicken farm. I’ve done it, but it also ate up a chunk of my time to drive from butcher to farm to market. I love the convenience of having all of our favourites already sourced for me and delivered right to my door. So here it goes! I’ve laid out how it all worked, the benefits I found and also some recipes we used that were favourites. I ordered on a late Tuesday afternoon and when the delivery truck arrived the NEXT DAY with our first box, I was so excited! It seriously felt like Christmas…a carnivore like Christmas, if you’re into that. Being a family of 4, I ordered the regular box and chose the following:   8 boneless/skinless chicken breasts 1 package of chicken breakfast sausage rounds 2 packages of boneless/skinless chicken thighs 1 package of bone in, skin on chicken breasts 3 packages of
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“I see you’ve been eating whatever you want and not exercising” – your workout shorts.

CrossFit Belleville – WOD View Public Whiteboard WarmUp Tabata (No Measure) 20 seconds of work, 10 seconds of rest*1 Tabata round each (4min each) Wall balls Cook Squats Burpees Russian baby Maker Weightlifting Front Squat (3 x 5 @ 75%) *15min Metcon Powder Keg (3 Rounds for reps) AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (185/135) *Cindy 5 Pull ups 10 Push ups 15 Squats ** Score is reps of Clean and Jerks. Score each round separate. Extra Credit Ab rollouts 3 x 8
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Recovery?

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Dynamic Stretch – 3 mins Lax Ball – 3 mins Foam Roll – 3 mins Strength/Skill Bench Press Focus on perfect form to achieve a challenging 2 Metcon 3 Rounds: (moderate intensity) 200m Run / 250m Row 50 Air Squats 40 Abmat Sit-ups 30 Kettlebell swings 55-35 20 Hand Release Push-ups 10 Pull-ups Rest 1 min between rounds
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