CrossFit Connection - Burlington, Ontario

New Years Eve Workout

Congratulations to everyone that made it out, and made it through our final workout of 2008!!! Awesome effort on a very long and grueling workout. I think you all deserve to eat and drink and have a great time tonight!!!! Now tomorrow on our NEW YEARS DAY WORKOUT AT NOON you may regret that decision as you can expect something a little longer and a little tougher then usual.

On reflecting on the end of the year I must say that we are so happy that we opened CrossFit Connection . It is amazing when I look back at some of the early photos and some of the early workouts how far we have all progessed. It has also been wonderful to have the chance to get to know so many of you and to see the things that you are all capable of. It is you that has made us a success and we thank you so much for your dedicatation and perserverance. We have such a wonderful group of athletes and we look forward to continuing to work with you all in the New Year.

Happy New Year

Jason and Ruth

WOD

100 Wall Ball (20/12)

leg blaster

100 Pull Ups

leg blaster

100 Push Press (65/45)

leg blaster

100 Ball Slams (20/12)

leg blaster

100 Russian Twists (65/45)

leg blaster

* the leg blaster consists of

20 squats

20 lunges

20 jumping lunges

20 jumping squats

Here is an squat we can all strive for......perfect lumbar arch, chest high, hips below parallel, weight on his heels....great work Andrew.....and this picture was taken on the last round of leg blasters after about a bizillion squats!!

And not to be outdone Kathyrn with beautiful form as well!!!

 

NEW YEARS DAY CLASS AT NOON

BYOB (Bring Your Own Bucket)

Welcone to Oliver and Tanis yesterday to CrossFit great job on your workouts and hope to see more of you soon. Also congrats to Tim and Lorraine who celebrated their wedding aniversary yesterday with a special and exceptionally tough CrossFit workout....how romantic is that!!! Gotta love that dedication.

Last night we did a workout from crossfit.com which consisted of 3 notoroiusly taxing moves the THRUSTER, the HANGING POWER CLEAN, and the SUMO DEADLIFT HIGHPULL....Put them all together and it makes for 20 minutes of suffering...just the way we LOVE it.

WOD

5 Thrusters

7 Hanging Power Cleans

10 Sumo Deadlift Highpulls

As many rounds as possible (AMRAP) in 20 minutes

required weight is 95lbs for guys and 65lbs for women but scale as needed.

post weight used and # of rounds completed to comments

New Years Eve    9 am Fundamentals Class

                        1 pm  CrossFit ++++

New Years Day   12 noon CrossFit (BYOB)

bring your own bucket

 

Zone Program

Well it looks like its going to be a really busy January with almost 20 athletes signed up for the nutrition program! Congrats on taking that next step!! I am so excited to begin working with you and seeing the results that you will achieve. If you are still sitting on the fence about diet, now is the time to jump in and do it. what better resolution to make than one that will enhance your health? Best of all the zone is a sustainable eating program.....unlike many "diets" that are just too restricting to stay on for the long term.

On that note.....I am back to making regular posts....December was a crazy month with the move of my office to CrossFit full time plus the Christmas preparations. I am glad to be "back" and focussed again!

So back by popular request is the Zuchini Zone lasagna....Yum.....a nice break from Turkey. Note that I sub ground turkey for the sausage and omit the cottage cheese ( add some extra mozzarella) just because Kristen really dosen't like cottage cheese.

this recipe makes alot and is great for the next day's lunch or dinner!

Happy zoning

Zucchini Lasagna - from the website www.zonediet.com

This recipe contains 30 blocks of protein, which means about one-quarter of the lasagna would equal four blocks. However, the recipe contains only 10 blocks of carbohydrate and nine blocks of fat. Extra carbs and fat will have to be added to the meal. I like to add a big salad with olive oil dressing. This recipe replaces pasta lasagna noodles with blanched zucchini, sliced in long thin strips. It takes considerable time to prepare, but it is ideal for a large group and also freezes well for lunch later. I like this recipe because it uses all of the items purchased in entirety and it fills the house with the Italian fragrance I sometimes miss.

Ingredients:
Meat Sauce*:
1 pound Turkey Sausage, Sweet Italian
1 pound Turkey Sausage, Hot Italian
2 cups fresh mushrooms, chopped
1 eggplant, skinned and cubed
1 med onion, chopped
1 red pepper, chopped
4 garlic cloves, chopped
1 29-ounce can of Hunt's tomato sauce
1 tablespoon sugar
basil, to taste
oregano, to taste
parsley, to taste
salt, to taste
pepper, to taste

Layering Items:
1 tablespoon olive oil
4 fresh zucchini (straight shaped, not curved)
Meat sauce
1 24-ounce container of low fat cottage cheese
1 package of frozen spinach (thawed, and drained)
1 package of low fat mozzarella cheese Parmesan cheese

Instructions:
Remove skin of sausage and chop. On stove, in large soup pot, brown meat and then add all ingredients into pot for meat sauce. Cook down sauce to thicker consistency -- about one hour. When sauce is ready, in another large pot bring water to a boil with a pinch of salt (just like you would for pasta noodles). Add all zucchini at one time, sliced long and thin like lasagna noodles (straight shaped zucchini will be easier to slice). Blanch zucchini for no more than 2 minutes. Drain immediately. You want the zucchini to be limp, but not mushy. Defrost frozen spinach in microwave (to use for layering). Preheat oven to 350 degrees. In a large glass cake pan, smear olive oil on bottom and sides of pan. Layer half of zucchini "noodles" on bottom. Add a layer of meat sauce, half of cottage cheese, all of spinach (thawed and drained), sprinkle of parmesan, and mozzarella (save most for top). Repeat for second layer (without spinach). Bake for 30-40 minutes. Remove when mozzarella looks brown. Let sit for 10-15 minutes, making it easier to cut (but I find that it's nearly impossible to wait).

*Meat Sauce Note: About one-fourth of the meat sauce is left over. I simply freeze it in plastic gladware, so that I can defrost it and make a "smaller" version of this recipe at a later date. Of course, the leftover sauce is good inside a tortilla or on top of chicken breast as well.

Pushing "Cindy" in Burlington

Great work this morning by our 10 am group on a tough quick workout. Welcome to Tim from Massachusetts and best of luck with your new CrossFit affiliate...keep us informed on how things are going so when our athletes are in your area they have a place to train.

With this workout go as heavy as you can with the push press.....break up your sets and grind your way through with a heavy weight.....lifting heavy weights overhead is an amazing full body move that really develops the core.

WOD

10 Burpees

20 Push Press (95/65)

5 rounds of "Cindy"

20 Push Press

4 rounds of "Cindy"

20 Push Press

3 rounds of "Cindy"

10 Burpees

** 1 Round of "Cindy" = 5 Pull Ups

                                   10 Push Ups

                                   15 Squats

Turkey Burn

Thought we would do some tough intervals today to burn off some of those calories gained over the last few days....Everyone was looking a little sluggish this morning so this nasty little combo of Wall Ball and Ball Slams was the perfect combo....

WOD

30 seconds Wall Ball

30 seconds Ball Slam         11 rounds

30 seconds Rest

Boxing Day - Get a Grip- with lots of box jumps

Wow huge turn out this morning to our boxing day class.....I think we had 22 people. Today we did a partner workout with Box Jumps and a Barbell Complex. The Barbell Complex we did is 4 simple moves that can be done individually or as one complete move depending on your ability level. Each team must keep the bar off the ground for the entire workout...this one really taxes your grip strength.

Barbell Complex 1 Rep equals :

1 Deadlift....1 Power Clean...1 Front Squat....1 Push Press.

or for those more comfortable with the moves  1 Clean and Jerk.

WOD

"Partner Workout"

100  Combined Reps of the  Barbell Complex or Clean and Jerks

While one partner is doing the Complex the other partner does 20 box jumps. As soon as you finish the 20 box jumps switch out and continue with the complex untill you reach 100 total reps of the complex.

Each team is not allowed to set down the bar for the entire workout except for the touch and go on the deadlift. Penalty for setting the bar down 10 burpees for each partner.

3...2...1....go

Christmas Eve Workout

Boxing Day 10 am CrossFit Class

WOD

C - Chin ups

H - Hanging Power Cleans

R - Ring Push ups

I - I Love Burpees

S - Sumo deadlift Highpulls                rounds of 15-12-9

T - Thrusters

M - Medicine Ball slams

A - Abmat Sit ups

S - Supermans

The 80's Workout

No its not spandex and leotards and belts(???).....it 80 REPS!!..but I think next time we do this workout we should make it retro workout wear night. This is more of an met con workout as the weight is relatively light so focus and perfect form and explosive power for each rep.

Remember if you want to do a cleanse and nutrition program for the new year to place your order asap.

WOD

DB Thusters (men 25/ women 15 lbs)

Sumo Deadlift HighPull (men 65/ women 45 lbs)

KB Swings (men 16 Kg/ women 12 kg)

Sit ups

rounds of 35-25-15-5 reps

 

Heavy Overhead

This is a workout from one of the CrossFit affliates posted on the mainsite called Freddie's Revenge.

Use as heavy as weight as possible from the rack and get it overhead. You can use Push Press, Push Jerk, Split Jerk, Strict Press or any of those combination either in front or behind the neck your choice. You just have to get the weight overhead and locked out! Standard weight is 185 for guys and 95 for girls but scale as needed....if you can get more then 5 reps in a row the weight is too light!!!

WOD

5 Overhead Press

10 Burpees                       5 rounds

The Storm before the storm!!

Brutally tough workout last night but great effort to everyone that made it out...This is another that doesnt loook to bad when you read it on the board but by the end everyone was flat on their back and totally gased.

Go heavy on the deadlift portion of this workout and fight your way through the remainder of it.

WOD

12 Deadlifts - HEAVY---as in a weight that you struggle to get 12 reps with on the first round

12 Box Jumps

12 Pull ups                 6 rounds

12 Ball Slams

1 min REST