Eating to Recover: How and What to Eat Post Workout

Mobility

Shoulder Mash - Block+Ball
Ankle Distraction - Band

"Warm up Flower" Squats - OHS PVC optional

Hold the bottom of a squat position when it says sally down, when it says sally up, squat up just past parallel

Backwards fry

Backwards fry

Strength
Shoulder Press (10-8-6-4-2-2-2-2)

Metcon (Time)

Run 800m
then
30-20-10
KB Swings 24/16 (32/24 RX+)
HSPU
then
Run 800m

Posted
AuthorDan Shrum
ByTown 3.0 is up and running!

ByTown 3.0 is up and running!

Mobility

Elevated Pigeon Pose
PVC Pipe
-Pass Through
-External Rotation
-Wrist Mobility

Warm up
Run / Lunge

400 m run
50 walking lunges

then

5 Muscle Cleans
5 Front Squats
5 Strict Press

X3

Strength
Power Clean + Hang Squat Clean (1+1; Max)

Metcon (Time)

21-15-9
Power Cleans 135/95
Wall Balls

Posted
AuthorDan Shrum

Moving Day

Science Says Massage Heals Your Muscles

Mobility
Paleo Chair 5min

Warm up - Animals

Final Day of the second chapter of Crossfit Bytown, , Here's to new space with bigger and badder wods, and 'so much fun' -claude

Final Day of the second chapter of Crossfit Bytown, , Here's to new space with bigger and badder wods, and 'so much fun' -claude

Bear Crawl
Duck Walk
Crab Walk
Inch Worm

Metcon (Time)

21-15-9
Push ups
Jumping Lunges (both sides 1 rep)
Knee 2 Elbows

Time Cap 15minutes

Metcon (Weight)

Moving WOD
2 Rounds
Pick up object in the gym.
-Travel 363m with object to Bytown 3.0
-Check out new location
-Return to Bytown 2.0

-Score is total weight moved
* Odd object are worth bonus points #coach decides

Posted
AuthorDan Shrum
Handstands, handstands, handstands

Handstands, handstands, handstands

Warm-up:

  • PVC Pass throughs
  • Frankenstein walks
  • Bear Crawls
  • Inchworms
  • Lizard crawl

3x 10 bear pushups
3 x 10 beat swings

Batman Stretch 2 min

Skill Work: Pistol Squats

WOD: For Time
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU.

** Do not be afraid of this wod. If you cannot complete a pull up or a HSPU then we will adapt for your level and it will help you gain strength for the future. If anyone says they "can't" during class they will have a burpee penalty. We all started somewhere.

9 am Skills and Drills:
EMOM for 25 minutes
1. 5 Strict Pullups (with weight or band if needed)
2. 5 tempo (3 s down hold and up) pushups
3. 10 pistol squats (5 each leg) or 10 deck squats
4. 2 rope climbs
5. 5 Ring dips or box dips

1am Movement and Mobility: We will focus on Shoulders, T spine, Quads and Hamstrings





Posted
AuthorMia Kakebeeke

One Pound of Fat Versus One Pound of Muscle: Clearing up the Misconceptions

Mobility

Banded Super Rack Stretch
Banded Wrist Mobility

The Shredder @ UG series Wasaga Beach Wod

The Shredder @ UG series Wasaga Beach Wod

Warm up
Crabwalk Soccer

Feet only, must remain in crab walk position

Clean Warm up 5-5-5

5 Muscle Cleans
5 Front Squats
5 Strict Press
X3

Strength
Clean and Jerk (1-1-1-1-1)

Bytown 7's (Time)

Buy in 49 Wall Balls 20/14
7 Rounds of
7 Hang Power Cleans 95/65
7 Front Squats 95/65
7 Shoulders 2 Overhead 95/65
Buy out 49 Wall Balls 20/14

*20 Min Time Cap
*Every missed rep is a second added to your time

Posted
AuthorDan Shrum
Hope beach handstand walk

Hope beach handstand walk

Shoulder Flexion hold 2 min
Shoulder Extension hold 2min

Warm up
Banded Good Mornings 2x15
Strict Press 2x10
Work up to desired Emom weight using the Push Jerk x 3

Metcon (No Measure)

10 Min Emom
3 Shoulder 2 overhead 155/105
RX+ 185/125
or use 75% of best Jerk

Metcon (Time)

5 Rounds
5 Deadlifts 315/205
20 Push ups
or use 80% to scale

Posted
AuthorDan Shrum