CrossFit Connection - Burlington, Ontario

New Classes coming next week!!!......Check the Schedule

As of next week we will be adding a few new classes to fill demand......TUESDAY and THURSDAY at 12 for all you nooners. Plus a new 10 am class and 6 pm class!!! Hopefully we will have the new schedules printed within the next few days as well as online updated....

Also coming soon........we will be adding an online feature to book classes, training and massage.......hopefully within the next few weeks!! Stay tuned.

Great work to everyone that made it out today for a tough one...way to perservere through the pain!!!

WOD

15 Burpees

15 Knees to Elbows

Jumps Squats and Push Press (65 lbs mn/45 lbs. wmn)

reps of 10,9,8,7,6,5,4,3,2,1 of each

then 50 Sit ups

Push Press and Jump Squats

reps of 1,2,3,4,5,6,7,8,9,10

3,2,1...Go!!

Zone Chilli

Sports Medicine for Tendon Injuries Seminar

Saturday Jan 31, 10:15 at CrossFit Connection

Dr Sean King will be presenting a 20 to 30 minute seminar on cutting edge diagnosis and treatment options for injuries.

Dr. King is a consultant for the Toronto Maple Leafs for injury screening, prevention and rehabilitation strategies.

Welcome to Fran last night and her first CrossFit class..hope you like it and hope to see you back soon.

WOD

Sumo Deadlift Highpull (men 95/ wmn 65)

Knees to Elbows

Burpees

reps of 10,9,8,7,6,5,4,3,2,1

Cindy has asked that I post the zone chilli recipe. Its so easy to make and is a great zone meal in the winter.

ZONE CHILLI

This recipe makes six complete blocks. Double, triple or even quadruple to make more. It freezes great. I usually make it on a Sunday and it lasts all week.

6oz lean ground turkey or chicken

1/2 small chopped onion

1/2 chopped green pepper

2 tsp olive oil

1/2 can kidney beans

1/2 can chick peas

1 c canned chopped tomatoes

Coriander, cumin, salt to taste

Brown meat in olive oil, add spices and onion and continue browning. Add all other ingredients. Simmer for 30 minutes on low.

Wednesday at Crossfit Connection

Welcome to Cam last night and his first CrossFit workout, you did very well on a super tough met con effort. Hope we see you again soon and keep up the great efforts.

Effort is what CrossFit is all about. Putting forth your best effort for any given workout. Not holding back because of the pain and the discomfort but pushing through and reaching new levels. It is this 100% effort and commitment that changes you physically and mentally.

"What you have, give. Beacause what you save, you lose forever."

Brant Ust

WOD

30 Box Jumps

30 Push Ups

30 KB Swings              3 rounds

30 Pull Ups

30 Wall Ball

 

Sports Medicine for Tendon Injuries

Saturday January 31 10:15 am

Dr. Sean Kings will be hosting a 20-30 minute seminar on Sports Injuries - cutting edge diagnosis and treatment options

Dr. Kings is a consultant for sports injury management of NFL and Olympic Athletes with Dr. Anthony Galea at The Institute for Sports Medicine and a consultant for the Toronto Maple Leafs Hockey Club for injury screening, prevention, and rehabilitation strategies.

Training vs Exercising

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Exercising is something many people do to make themselves feel fit. You’ve seen examples of this: people on the treadmill reading the newspaper; a person moving through the machines, taking lots of breaks, talking to their trainer, looking hardly like they’re “working.” These people get to feel good about themselves because they’ve “checked the box” on their to do list labeled “workout.” These are also the people you see whose physiques never seem to change.

A CrossFit workout does not involve doing "cardio" while sitting on a bike, reading a magazine. You will never see our athletes "exercising" using a weight machine. Our workouts are intense - challenging you and your body to do things you never dreamt possible. They require you to be mentally alert, present and focused and will call upon your coordination, agility, strength, speed, endurance, stamina and flexibility. This is what we call "training" - and its purpose is to make improvements regularly in all areas of fitness.

 

"I can't", is not part of our vocabulary.  I will promise to do my best. My best will vary from day to day, hour to hour, from minute to minute. But in that minute I will do the very best that i can.

 

WOD

 

Front squat max

work up to 1 rep max in Front squat

 

then

 

Partner Workout

 

200 Wall Ball

100 KB Swing

 

split this up however you want and get through it as fast as possible.

Monday Madness

Monday Madness is a perfect description for yesterday as a whole...very busy classes lots of people, lots of energy, and lots of great performances. This little workout we did in the evening uses 1 bar and 3 simple but very effective exercises...lots of pushing , lots of pulling, and lots of core.

WOD

15 Sumo Deadlift HighPulls

12 Thrusters               5 rounds

9 Floor Wiper

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

 

We have a great new testimonial from Rick.....take a peak at the tesimonials page to see it. Nice six pack Rick! Congrats on your great success!!!

Zone cooking in COOOOOOOLD Weather

I figured it was finally time to break out my old slow cooker to put together some simple zone meals designed to warm everyone up on these cold days. Yesterday I concocted a nice lean pork recipe that everyone really liked.

Pork Stew ala Ruth (haha)

2lbs lean cut pork loin roast cut into cubes

2 medium onions finely diced

1/2 c flour

4 tbsp olive oil

salt to taste

Fresh ground pepper to taste

1/2 cup fresh sage

2 cups red wine.

Cut up the pork roast into 1 inch cubes. Trim away all visible fat. Toss cubes in flour and brown in olive oil. When browned transfer to slow cooker. Saute onions in the same pan, add salt pepper and fresh sage once onions are translucent. Cook for a minute. Add red wine and bring to a boil for about 30 seconds.

Pour the concoction over the pork and slow cook on low for about 8 hours. YUM

This recipe contains a high protien to carb ratio. The block count for the carbs is only about 15% of every protein block. So if you are putting together a 3 block meal weigh 3 oz of the pork mixture and pair with 2.5 blocks of carbs ( veggies etc.) There is enough fat in the pork combined with the olive oil that you won't need to add fat to your meal to round it out.

Enjoy!

Heavy Deads

As most of you know I love the deadlift...I love it because it is super functional and because it makes you so much stronger all round. The deadlift trains so many different muscles in so many different ways,concentric, eccentric and isometric contraction's of all the back muscles (upper and lower) and all the leg muscles, the glutes, not to mention the grip strength requirements. The deadlifts also is so useful for kinesthetic awareness and mid-line stability. All in all an amazing movement......If I could only do 1 lift the deadlift is it..."the deadlift is king".

In my massage therapy practice I see so many people with upper and lower back issues, it is far and away the number one complaint that most people have in terms of chronic pain. While massage and chiropractic, and acupuncture etc. are useful treatments to address these complaints they are also temporary solutions. Passive therapies like massage and chiropractic etc will never fix the problem, to fix the problem you have to STRENGTHEN your body musculature. It is this weak posterior chain (hamstrings, glutes, lower mid and upper back) that is the cause of most back problems. The DEADLIFT fixes all of these problems in one beautiful simple move.

 WOD

Deadlift - warm up

sets of 8,3,3,3,1,1,1

Find 1 rep DEADLIFT MAX

then

10 burpees, 10 knees to elbows, 10 push ups  2x

15 walking lunges (per leg), 15 pull ups, 15 KB swings  2x

20 sit ups, 20 squats, 20 double unders   2x

Friday Nooners

Great work today at the noon class....we had a couple of new visiters to CrossFit Connection so welcome to Julie and Darlene from New Brunswick. And to all the regulars awesome effort of a very tough Met Con effort.

WOD

6 Ball Slams

9 DB Split Cleans

12 Box Jumps

15 Wall Ball

*As many rounds as possible in 20 minutes

THATS MY GIRL

CONGRATULATIONS TO TAMARA!!!! The perfect kipping pull up - 10 in a row and the battle scars to prove it

way to go Tamara!!!

 

WE HAVE BEEN FORTUNATE TO RECEIVE A COUPLE OF NEW TESTIMONIALS!!! CHECK THEM OUT ON OUR TESTIMONIAL PAGE. MANY THANKS TO THE CONTRIBUTORS WHO HAVE WORKED SO HARD TO GET SUCH GREAT RESULTS!!! CONGRATULATIONS ON YOUR SUCCESSES!!!!!

Overhead Squat

Last night we had Adam teaching the class as we were at Lululemon doing a workout for their customer appreciation night. Adam worked on the  Overhead squat with everyone, practice, practice, practice is the key to this move as it requires a ton of stability and flexibility. Everyone tested their 1 rep max in the overhead squat and then followed that up with a shorter 3 round version version of the hero workout "the chief".

"Winning doesn't always mean being first. Winning means you're doing better then you've ever done before"

Bonnie Blair

WOD

Overhead squat 3-3-3-3-1

find your 1 rep max

Modified "Chief"

3 Power Cleans (men 135lbs, wmn 95 lbs)

6 Push Ups

9 Squats

as many rounds as possible in 3 minutes. Rest 1 minute. Complete 3 rounds.

More Curtis P

We did this workout a few weeks ago and revisited it yesterday because everyone had such a love hate relationship with it. Hate it because it just sucks sooo much...muscles screaming heart rate skyhigh....love it because it feel so good when its done!! Welcome to Mike and his first CrossFit workout, way to tough it out till the end.......kind of a different experience of then your typical couple hours spent at GoodLife.

"Concentration and dedication - the intangibles are the deciding factors between who won and who lost."

Tom Seaver

WOD

9 Curtis P's (men 95 lbs/ wmn 65 lbs) *

15 Box Jumps                     4 rounds

21 Weighted Sit ups (men 35 lbs/ wmn 20 lbs)

* the Curtis P is a little barbell complex

1 REP =

-1 hanging SQUAT CLEAN

-1 right leg lunge, 1 left leg lunge

-1 Push Press