CrossFit Connection - Burlington, Ontario

A Huge Accomplishment

Just waiting for the final numbers to come in....and just back from the wedding. Wedding was really nice but I had butterflies in my stomache all day wondering what was happening minute to minute. I was able to hook up with the guys from CF PEI who were keeping me somewhat updated on twitter. Thanks to everyone who sent Jason good thoughts....I'm sure it kept him strong through this. And thanks ryan for spotting him in the pics.....here they are....

  

WOD

800m run

9 strict press 115/85

400m run

15 push press

200m run

21 push jerk

READY FOR ANYTHING

We Crossfit for many reasons. Maybe we just want to exercise and get healthier. Maybe we  want to lose weight. Maybe we like working out with cool like minded people. Maybe we are competitive by nature and need to have a challenge on a regular basis. Maybe our jobs depend on  being prepared for the unknown.We have a number of people in our crossfit community who are police/fire/paramedics. I think about each of them often and I am glad that they participate in our program. It is the one small contribution we as trainers can do to help them to be effective in their professions and help to keep them safe.

I once read an article about Crossfit where the author was mocking us by saying Crossfit athletes were preparing for some superhuman feat that they might not ever have to face. True that I may never have to perform any of these acts but who's to say that I will never have to? We know our police/fire/paramedic crew are expected to be ready for superhuman acts every day, but what about the teacher who may be faced with protecting their students against some act of school violence, or the mom or dad who may have to pull their kids from a house fire? I as a mother certainly like to know that if I needed to I could pick either of my kids up ( who by the way are both significantly bigger than me) and carry them any distance to safety. For that matter, given what I can lift now compared to where I started in the program, with a little mental toughness I am sure I could pick up Jason and do the same!

General physical preparedness is no guarantee of success in any given situation. That being said, I wholeheartedly believe that Crossfit athletes are better prepared both physically and mentally for whatever life may throw at them. When you train hard and your training is varied you are better suited to handle just about anything both physically and mentally.Crossfit makes you strong....in alot of ways.

WOD

Nancy

400m run

15 of squats (95/65)

5x

Update from the games.....I spoke to Jason last night and he is PUMPED! First two WODS he's feeling pretty good about. He says that hill is HUGE....the picture just dosen't do it justice. I am so excited for him....what an awesome accomplishment to make it that far. He did go out and get a new pair of trail running shoes which was probably a good idea given the terrain. He said the vibe down there is awesome. I'll keep you all posted with everything I hear.

Also a big thankyou to Lorraine for having me out to the running room last night to speak at her triathlon clinic about nutrition. It's always so inspirational to see new triathletes just starting out!

GAMES WOD#2 ANNOUNCED

This is going to feel really good after the first WOD

 Dave Castro doing Event 2 using the 09 Games timing video ... [wmv] [mov]

More from the games

This is looking good for Jason...hopefully it will tire out alot of the bigger guys

The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail.

The athlete's time will be electronically determined by a chip given to the athlete prior to the race. Instructions will be given, but it is your responsibility to make sure the chip is properly affixed.

Athletes are encouraged to race intelligently. There are several points in the course in which attempting to pass another athlete is ill-advised. Dave Castro covers this and more as he ran the entire course mic'd, talking about the terrain and recommended strategies. It is strongly recommended that all individual competitors watch this HOUR LONG video on the event.

Proper footwear (off-trail running shoes with decent knobs) is encouraged. Leg protection may also be desired (gaiters or Skins Sox).

Even watching the video and considering the route, it is very easy to underestimate the potency of the terrain. This event, which is just the first of five on Saturday and eight for the weekend, is still very much unknown. And, unlike many (all?) other competitions, this run is followed in short order by the second event, which will be a heavy lift in a timed environment (full details announced Friday morning).

GOOD GAMES NEWS

OK so its 2am and I've been a little obsessive about the Games so I had to post this....great to see that two of the first three events are a run....certainly an area where Jason can excel at....which we all know from only being able to ever see the backs of his shoes!

Here is the post from the games site

We know there is great anticipation about what the events will be at this year's Games, so we're tipping our hand a little early.

Here's what we can tell you now about the Individual competition.

Event 1 is a run noticeably longer than last year's. Teaser video ... [wmv] [mov]
Event 2 is a heavy lift in a timed environment.
Event 3 is a run noticeably shorter than last year's.
Event 4 is something completely different.
Event 5 is a couplet.

Sunday will have three events of noticeably different time domains.

Besides running, only one movement is repeated in the 8 total events.

Proper footwear is advised for the first event (off-trail running shoes with decent knobs). You may also want gaiters or Skins Sox.

WHY YOU GOT FAT- THE MOVIE

I love this little movie.....its so true.....I preach this every day when new people are introduced to the Zone.

WOD

6 Push Press (95/65)

6 Pull ups

every minute on the minute for thirty minutes

a nasty little workout.......a little hard on the hands but great for the back and shoulders!

CrossFit Games

Here is the scoring and breakdown of the 2009 CrossFit Games this weekend in California....yikes!!!

Thanks for all of your support and I will do my best.

Jason

The scoring for this year's event will be one point for each place at each event. For example, first place gets 1 point, second 2 points, third 3 points, fortieth 40 points, and so on.

Ties get the lower number and the next competitor gets his or her place. For example, Bob and John tie for thirteenth and Dan comes in right behind them in fifteenth. Bob and John each get 13 points, while Dan gets 15 points.

The man and woman with the lowest total points after all the events are Champions, and the team with the lowest total points after all events takes home the Affiliate Cup.

The Individual Competition
The Individual competition on Saturday, July 11 will be comprised of five events. All athletes will compete in the events in the same order. At the end of each event, the results will be announced with the relative ranking of each athlete determining their score as described above.

The overall ranking going into each event will determine the reverse starting order for that event. For example, the athletes that win the first event will get to go last in the second event, while the athletes that come in last in the first event must go first in the second. The athletes in the lead (those with the lowest running total) after two events get to go last in the third event. And so forth.

Not all athletes will stay in the competition. After the second event, the bottom ten men and the bottom ten women (those with the most points) will be eliminated from the competition. After the fourth event, the remaining bottom ten men and ten women will be eliminated from the competition. At this point, there will be approximately 55 athletes competing in the final event (for each men and women).

The day will conclude after the fifth event. At that point, the 16 men and 16 women with the lowest total points will be invited to compete on Sunday. If by chance there is a tie for 16th place, the athlete with the best single placement in any of the five events will be awarded the invite.

There will be multiple events on Sunday, and the same scoring by rank will continue and be added to Saturday's totals. At the end of Sunday's events, the man and woman with the fewest total points from all events on both days will be crowned Champions.

On Friday morning 0600 PDT, we will publish the workouts, movement standards, and schedule for Saturday's Individual competitions.

WOD

21 KB Swings (24kg/16kg)

21 Knees to Elbows        5 rounds

300 m run

Weekend Man Makers

Congratulations to Andrew, who did his Level 1 CrossFit Cert in San Diego this past weekend

Lots of short tough workouts lately so time for a bit of a longer effort. Use 2 dumbells for both the Farmers Walk and the Man Makers, everything else is bodyweight.

WOD

Farmers Walk 300 m (35 lb DB/20 lb DB)

Run 300 m

50 squats

5 Man Makers (35 lb DB/20 lb DB)

50 Sit ups

5 Man Makers

50 Push ups

5 Man Makers

50 Lunges

5 Man Makers

50 Jumping Pull ups

5 Man Makers

Farmers Walk 300 m (35 lb DB/ 20 lb DB)

Run 300 m

A Big Congrats!!!

Thanks to all that came out and participated in our "Nooner vs. Nighters CrossFit Showdown" seemed to be a huge success as everyone was really pumped about all the competition and all the workouts. Some great performances by both sides, but in the end the "Nighters" took home the glory with the fastest overall average time. Also some great individual performances from both the men and the women.....it was awesome to see everyone push themselves so hard.

Great party after-wards as well...thanks to everyone for coming out and for being such an integral part of the community that we are trying to build. It is your support and passion for CrossFit and CrossFit Connection that makes our little gym so unique and fun.

Lots of great feedback about the event...if you have any comments or suggestions for the future please let us know. In the back of my head......after things get a little more back to normal???.....I was thinking Men vs. Women might be an interesting way to go.....we have some really really strong women to contend with, the guys will have to step up their game!!

WOD #3

Today is the finals. Head to Head competition is tonight at 6 pm you can arrive a little early if you want to get warmed up. We will be running this workout in heats of most likely 2 at a time unless we have a huge turnout in which case we may go 4 at a time. The heats will be "nooners" vs "nighters" with overall time bonuses awarded to the winners of the heats...so some strategy will be involved tonight as well.

If you cant make it tonight then get in here today and get it done at noon or call or email to make other arrangements.

BBQ/Pool party to follow at our place......hopefully I will have maps done by then.

WOD #3

Burpees

KB Swing (men 24kg/wmn 16 kg)

reps of 21-15-9

 

Standing after the first 2 WOD's have the Nighters with a average cumulative time of 17:43...the Nooners average cumulative time is 18:17.