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THURSDAY 150312

Rest Day
A.
Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.

Or…

Aerobic Restoration
Perform 25 to 40 minutes of one of the following at approximately 70% effort:
– Swim (focus on efficient mechanics, breathing and stroke count)
– Row (focus on efficient mechanics and a low stroke per minute rate)
– AirDyne (maintain a relaxed pace)
– Hike (find a trail and go for a walk outdoors)
– Cycle (get outdoors and enjoy the scenery)

B.
Mobility and Maintenance
Book an appointment with one of our licensed therapists. We offer chiropractic, ART, acupuncture, massage therapy, athletic therapy and physiotherapy. Click here to see the therapists’ availability.

Or…

– Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills Mobility WOD and spend 5-10 minutes with them.

C.
Inflammation Maintenance
– This could be a lot of things, but think in terms of fish oil supplementation, compression, contrast baths, Epsom salt baths, etc.

D.
Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Tomorrow’s Workout:

CrossFit Games Open Workout 15.3

crossfit games workout 15.3

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WEDNESDAY 150311

A.
Every minute, on the minute, for 12 minutes:
Split Jerk

Coach Alex’s Notes:
Increase the load over the course of the 12 sets. Work your way up from 50% to 95%.

B.
For time:
115/80 lb Shoulder to Overhead x 75 reps

C.
Three rounds for time of:
25 Wallball Shots, 20/14 pounds
20 Burpee Box Jump Overs, 24/20″

weight lifting squats

Split Jerk 

No Comments

TUESDAY 150310

A.
Every minute, on the minute, for 12 minutes:
Snatch

Coach Alex’s Notes:
Increase the load over the course of the 12 sets. Work your way up from 50% to 95%.

B.
Complete as many rounds as possible in 10 minutes of:
165/115 pound Clean, 1 rep
2 Bar Muscle-ups
4 Handstand Push-ups

Rest until the clock reaches the 15 minute mark, then…

Complete as many rounds as possible in 5 minutes of:
165/115 pound Clean, 1 rep
2 Bar Muscle-ups
4 Handstand Push-ups

snatch crossfit

No Comments

MONDAY 150309

A.
Every minute, on the minute, for 12 minutes:
Clean

Coach Alex’s Notes:
Increase the load over the course of the 12 sets. Work your way up from 50% to 95%.

B.
Thirty rounds, each for max calories of:
Airdyne or Row 30 seconds
Rest 30 Seconds

clean crossfit

Clean 

No Comments

SUNDAY 150308

Rest Day

A.
Come in and complete a training session that you missed on Friday or Saturday.

Or…

Aerobic Restoration
Perform 25 to 40 minutes of one of the following at approximately 70% effort:
– Swim (focus on efficient mechanics, breathing and stroke count)
– Row (focus on efficient mechanics and a low stroke per minute rate)
– AirDyne (maintain a relaxed pace)
– Hike (find a trail and go for a walk outdoors)
– Cycle (get outdoors and enjoy the scenery)

B.
Mobility and Maintenance
Book an appointment with one of our licensed therapists. We offer chiropractic, ART, acupuncture, massage therapy, athletic therapy and physiotherapy. Click here to see the therapists’ availability.

Or…

– Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills Mobility WOD and spend 5-10 minutes with them.

C.
Inflammation Maintenance
– This could be a lot of things, but think in terms of fish oil supplementation, compression, contrast baths, Epsom salt baths, etc.

D.
Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mobility Drills

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