Monthly Archives June 2020

The end..

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30 Seconds Each Single Unders Bike /Row / BJs / Run Push-up to Down Dog Single Unders Bike Front Plank on Hands Double Unders Bike Shoulder Taps Double Unders Bike Mountain Climbers Mobility Chest Stretch on Wall: 45 Seconds Each Side Wrist Stretch: 30 Seconds Each Direction Metcon Underground (Time) 100 Double Unders, 50 AbMat Sit-ups 25 Hand Release Push-ups 80 Double Unders, 40 AbMat Sit-ups 20 Hand Release Push-ups 60 Double Unders, 30 AbMat Sit-ups 15 Hand Release Push-ups 40 Double Unders, 20 AbMat Sit-ups 10 Hand Release Push-ups 20 Double Unders, 10 AbMat Sit-ups 5 Hand Release Push-ups Every 3 Minutes [Starting at 0:00]: 12/9 Calorie Assault Bike/Row/Box Jumps/100m Run *30min cap
Continue Reading

Our Favourite Strawberry Recipes!

Picking your own strawberries is a time honoured tradition for many in Ontario and we’re right in the thick of it! We are starting to see more roadside stands and “You Pick” signage along roads in the Bay of Quinte area. Where are your favourites? Comment below! Strawberry Picking Tips Try to pick your berries with the long green stem attached. Choose deep red berries. It is the colour, not the size that determines how sweet the berries will be. Green berries do not ripen after being picked. Gently place the berries in your basket to avoid bruising. If you’re not going to eat all of your strawberries right away at home, sort and then store your strawberries, unwashed, with their stems on in a shallow, loosely covered container in your fridge. Just before eating wash the berries and then remove their stems, so the water doesn’t enter the berry and dilute the flavour. Washing ahead of time makes them more prone to spoiling. We have gathered 4 of our favourite strawberry recipes that are sure to become your favourites too! Strawberry Salsa We love this one as it can be used as a traditional salsa with tortilla chips or
Continue Reading

Can we go in already?

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30 Seconds Each Wall Ball Deadlifts Active Samson Squats to Wall Ball (Butt to Ball) Active Spidermans Wall Ball Strict Press Inchworm to Push-ups Wall Ball Cleans Superman Hold Barbell WU 2.0 (No Measure) 6 Goodmornings 6 Back Squats 6 Romanian Deadlifts 6 Front Squats 6 Bent Over Rows 6 Push Press 6 Thrusters Mobility Child’s Pose on Wall Ball: 1 Minute Barbell Ankle Stretch: 1 Minute Weightlifting EMOM 10 Clean + Push Press Metcon Laces out (AMRAP – Rounds and Reps) AMRAP 18: 6 Bar Muscle-ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14) BMU: 15 Push ups
Continue Reading

Busy Bodies

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1 Round 40 Seconds Active Samson 20 Seconds Glute Bridges 40 Seconds Down Dog 20 Seconds Glute Bridges 40 Seconds Sit-ups 20 Seconds Glute Bridges 40 Seconds Inchworms to Push-up 20 Seconds Glute Bridges 40 Seconds Alternating Bird Dogs 20 Seconds Glute Bridges 40 Seconds Dead Bugs 20 Seconds Glute Bridges Mobility Banded Hamstring Stretch: 45 Seconds Each Side Banded Cross Body Stretch: 45 Seconds Each Side Metcon Smallville (AMRAP – Reps) 16 Rounds: 20 Seconds Hollow Rocks 10 Seconds Rest 20 Seconds Superman Rocks 10 Seconds Rest
Continue Reading

Go after it!

CrossFit Belleville – WOD View Public Whiteboard WarmUp 7 Minutes For Quality 100 Meter Run 7 Deadlifts 7 Russian Baby Makers 7 Mountain Climbers Mobility Warrior Squats: 45 Seconds Pigeon Pose + Wrist Stretch: 1 Minute Each Side Metcon Mind Eraser (AMRAP – Rounds and Reps) AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run L3: 115/80 L2: 95/65 L1: 75/55
Continue Reading

So what is really behind this?

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1 Minute Glute Bridges 30 Seconds Inchworm 1 Minute Glute Bridge Walkouts 30 Seconds Inchworm 1 Minute Air Squats 30 Seconds Inchworm Barbell Warm up -(Snatch) (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Mobility Frog Stretch: 1 Minute Squat Hold: 30 Seconds Weightlifting HPS+PS+OHS (Every 2 Min x 6 Rounds) 1 Hang Power Snatch 2 Power Snatch 3 Overhead Squats Metcon Red Zone (Time) 21-15-9-15-21: Hang Power Snatch (75/55) Thrusters (75/55) *20min Cap
Continue Reading

There is something else that needs to happen

CrossFit Belleville – WOD View Public Whiteboard WarmUp 2 Rounds 30 Seconds Straight Leg Sit-ups 30 Seconds Active Samson 30 Seconds Arch-ups 30 Seconds Active Spidermans 2 Rounds 30 Seconds Flutter Kicks 30 Seconds Step Back Lunges Mobility Pike Stretch: 45 Seconds Up Dog: 45 Seconds Down Dog: 45 Seconds Accessory Work 3 Rounds: 45 Seconds Banded Pull-Aparts 45 Seconds Hollow Rocks 45 Seconds Banded Bicep Curls 45 Seconds Banded Good Mornings Rest 1 Minute Between Rounds Onside Kick (AMRAP – Rounds and Reps) AMRAP 16: 3 Toes to Bar, 20 Walking lunges, 15 Push ups 6 Toes to Bar, 20 Walking lunges, 15 Push ups 9 Toes to Bar, 20 Walking lunges, 15 Push ups … [Add 3 Toes to Bar Each Round) Sub T2B:Vups/Situps
Continue Reading

Can we play together?

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30 Seconds Each Active Spidermans Good mornings Frog Hops Romanian Deadlifts Mountain Climbers Strict Press Slow Burpees Push Press Lateral Hops Over Bar Push Jerk Mobility Child’s Pose : 1 Minute Straddle Stretch: 90 Seconds Weightlifting 3 Sets of 9: Strict Press 3 Sets of 7: Push Press 3 Sets of 5: Push Jerk After Each Set: 20 Second Hollow Hold *20min Metcon Hook and Ladder (3 Rounds for time) [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Power Clean and Jerks (95/65) [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Power Clean and Jerks (95/65) [On the 10:00] 3 Rounds: 10 Lateral Barbell Burpees 10 Power Clean and Jerks (95/65)
Continue Reading

No remorse

CrossFit Belleville – WOD View Public Whiteboard WarmUp 3 Rounds 20 Seconds Active Spidermans 10 Seconds Air Squats 20 Seconds Push-up to Down Dog 10 Seconds Air Squats 20 Seconds Active Samson 10 Seconds Air Squats 20 Seconds Shoulder Taps 10 Seconds Air Squats Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats Mobility Couch Stretch: 1 Minute Each Side Pec Stretch on Wall: 30 Seconds Each Side Weightlifting Front Squat (10-8-6-4-2) On the 3:00 x 5 Sets: Set 1: 10 Reps @ 60% of 1RM Front Squat Set 2: 8 Reps @ 65% of 1RM Front Squat Set 3: 6 Reps @ 70% of 1RM Front Squat Set 4: 4 Reps @ 77% of 1RM Front Squat Set 5: 2 Reps @ 85% of 1RM Front Squat Metcon 7 on 7 (2 Rounds for reps) AMRAP 7: 4 Bar Muscle-ups 8 Front Squats (185/135) 12/9 Calorie Bike 16 Toes to Bar Rest 3 Minutes AMRAP 7: 4 Bar Muscle-ups 8 Front Squats (155/105) 12/9 Calorie Bike 16 Toes to Bar Subs BMU: Pull ups/Bent over Rows Bike: Row/Box Jumps/Burpees T2B: V-ups/Sit ups
Continue Reading

..come as you are

CrossFit Belleville – WOD View Public Whiteboard WarmUp Line Drills (No Measure) 200 Meter Run Knee to Chest Soldier Kicks Side Lunge Walking Samson Walking Spidermans Inchworm Bear Walk Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Mobility Dumbbell Ankle Stretch: 30 Seconds Each Side Pigeon Pose + Lat Reach: 1 Minute Each Side Strength EMOM 12 ODD: 6-8 Push ups EVEN: 30 sec Superman Hold Metcon Hot Route (AMRAP – Rounds and Reps) AMRAP 18: Buy-In: 1 Mile Run AMRAP In Time Remaining: 50 Double Unders 35 Air Squats 20 Dumbbell Plank Rows (50/35)
Continue Reading