#crossfitfortis

MOST RECENT

Our Fundamentals Class is Sunday mornings at 9am. This week we’re looking at the Overhead Squat. Both with the Barbell and the Dumbell. We’ll run through the points of performance, mechanics, common faults and proper movement patterns. #wegrindtogetherweshineforever #crossfitbasics #overheadsquat #mechanicsconsistencyintensity #fortisfam #crossfitfortis #orleans #orleanscrossfit

Our @crossfitkids classes center around BIG fun. BIG stands for Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits. The smiles are the proof we’re doing it right. 💪🏻 #crossfit #crossfitkids #crossfitfortis #fortiskids #fortisfam #orleans #orleansstrong #orleansfitness #orleanscrossfit #werisebyliftingothers #wegrindtogetherweshineforever

Another great swag bag sponsor for all the athletes in @tryenerc 💥💥 #crossfit #crossfitfortis #crossfitcomp #ottawa #ottawaevents #ottawacrossfit #crossfitottawa #wodktoberfest #wodktoberfest2018 #wtf18 #wtf2018

Repost @tryenerc
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💥Ener-C SPORT has arrived!!💥
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Our electrolyte drink mix is here & coming to all your local stores soon (psst... if you live in Canada 🇨🇦 you can get it online now through our store!) Ener-C SPORT is designed to help before, during & after a workout or good sweat to help replenish all lost electrolytes! Made with natural berry juice and raspberry juice powder with ONLY 1G OF SUGAR!

Because one crazy workout today wasn't enough. Coach @erinroberts77 was determined to make me barf but pukie never showed up. Nice try though!

So this happened. I actually like these because they just turn in to an internal chant of one more rep one more rep... Completed 241 reps in the 30 minute time cap. Partitioned in to sets of 20. Scaled the hand stand walk to 150' bear crawl.

Warm Up
1km run

Skill
Med Ball Clean work

WOD
180817
For time: 241 reps in 30min cap
100' Handstand Walk
100 Push ups
100 Medball cleans 20lbs
100 Pull ups
100' Handstand Walk

Mobility
Lats

So the skill made me sad. Highlighted that my shoulder is still recovering. Worked at 95lbs across all 4 sets. I'm happy with my work for the WOD. Got 3 rounds plus a run Rx. It's technically 2km of running. 51 toes to Bar and 39 KB Swings. Yes.

Warm Up
6 mins
5 pike sit ups
10 Crab Walks
20 Mountain Climbers

Skill
Shoulder Press
4 X 6 - Worked at 95lbs

WOD
180816
17 AMRAP 3+1 Rx
400m Run
17 Toes to bar
13 KB Swings 1.5pd (52.9lbs)

Mobility
Hamstrings

Stayed after a very shoulder heavy WOD today to practice my clean and jerk as I wasn't happy with the ones I did during the WOD. I'm still a long way from where I want to be but I'll keep grinding until it's perfect! #practicemakesperfect #cleanandjerk #crossfit #crossfitfortis

Today's pain station. Scaled the handstand pushups to Pike pushups and did 20,20,20,15. That adds up to 75 Pike pushups, 3 clean and Jerks at 185lbs and 80 double unders. In photo 2 you'll see @iron_dad_ floating.

Warm Up
5 mins
2 Wall Walks
7 Strict press (bar)
7 Duck Walks
14 Double Unders

Skill
12 EMOM
- 7 Strict Pull ups
- 30 sec Olympic hold.
- 10 Back/Hip ext

WOD
180814
For Time - 9:54 (Scaled HSPU to Pike pushups)
75 HSPU * 1 Squat Clean and Jerk 185/125 + 20 Double Unders every time you break*

Mobility
Shoulders

The skill bugged my shoulder a bit unfortunately. So I didn't push this at all. Ugh. Then the workout with so many chest to bars. Not being able to chain these is murder. But I was only 16 reps short of completing before I hit the 17 in time cap. I'll take it.

Warm Up
1km run

Skill
Heaving Snatch Balance
Work on Lock out!
1 X 1 @ Max

WOD
180813
3 rnds - 2rnds 44reps in 17min cap
30 Abmat Sit ups
30 C2B

Mobility
Abs

Saturdays aren’t just for cartoons.
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Through physical activity, children are given the chance to try new things, conquer their fears and build their confidence. It's been proven that when a child is physically active and successful in their movements, they show higher levels of self-esteem and a great sense of accomplishment. Our @crossfitkids classes center around BIG fun. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits. 💪🏻 #crossfit #crossfitkids #crossfitfortis #fortiskids #fortisfam #orleans #orleansstrong #orleansfitness #orleanscrossfit #werisebyliftingothers #wegrindtogetherweshineforever

Heavy Friday! Did the skill at 315lbs and then scaled the thrusters for the WOD to 115lbs. Still felt heavy. With my shoulder at the end of the recovery process I'm still reluctant to push too hard for fear of undoing progress. Felt good. Worked on Ring muscle-up transitions as the scaling for the WOD and weirdly I was getting better at them the more tired I got. The workout data includes the cool down, Mobility and puttering around the box after the workout (forgot to stop it after the workout)

Warm Up
6 mins
5 Goodmornings
5 Ring Rows
3 Ring Transitions
10 Broad Jumps

Skill
Deadlift
5 X 4 @ 80% - Worked at 315lbs.
WOD
180810
3rnds
10 Thrusters 155lbs Rx - Scaled to 115lbs
7 Tire Flips
4 Ring Muscle ups - Worked on transition

Mobility
Quads

Deadlifts feeling great today! 5x4 @80% today's crossfit fit program was heavy but I loved it #crossfitfortis #deadlift #liftheavyshit #putthemdown

Our Fundamentals Class is Sunday mornings at 9am. This week we’re looking at the Deadlift. We’ll run through the points of performance, mechanics, common faults and proper movement patterns. #wegrindtogetherweshineforever #crossfitbasics #deadlift #mechanicsconsistencyintensity #fortisfam #crossfitfortis #orleans #orleanscrossfit

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