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CrossFit Bolton
WODS & News

MONDAY 150105

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 1 Hang Snatch
Minute 2 – 1 Snatch

Coach Alex’s Notes:
Perform both movements at 85% of your 1-RM Snatch.

B.
Three rounds for time of:
12 Toes to Bar
12 Handstand Push-ups
135/95 pound Overhead Squat, 6 reps

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SUNDAY 150104

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.

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SATURDAY 150103 KIDS

Warm up:
50 rope jumps, 20 burpees, 10 sit-ups

Skill:
Plank Hold, Ring Work

Progressions:
1. Dead Hang (shoulders down, chest up)
2. *Jump up & slowly lower
3. **Half Jump Up and slowly lower
4. Full Pull-up on Rings

Notes: * Jump up then slowly lower yourself down while keeping gaze forward and shoulders down. **Jump up half way then pull yourself all the way up, then slowly lower. Body tight and shoulders down away from ears!
http://goldmedalbodies.com/pull-up-rings

WOD:
Tabata!
Tabata, perform the exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. Repeat this on-off pattern a total of eight times, making one complete Tabata round four minutes.

Tabata 1: Push-ups (upper body)
Tabata 2: Hollow Body Rocks (core)
Tabata 3: Walking Lunges – use a 10lb plate (lower body)

Game

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SATURDAY 150103

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
1x5x55%
1x5x65%
1x3x75%
1x2x85%
1x2x90%

B.
Every two minutes, for 6 minutes (3 sets):
Back Squat
1x5x85%

C.
9-7-5 rep rounds for time of:
Muscle-ups
185/125 pound Power Clean

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FRIDAY 150102

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch

Coach Alex’s Notes:
Increse the weight based on how you feel. Always remember that the amount of weight on the bar is less important than perfect mechanics. If the rep isn’t technically perfect, do not increase the weight.

B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
2x3x60%
2x2x70%
2x2x80%
2x1x85%
2x2x90%

C.
Three rounds for time of:
155/105 pound Push Press, 10 reps
20 Chest-to-bar Pull-ups

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