CrossFit Connection - Burlington, Ontario

Grindy

"Grindy" is a workout combo of "Grace" which is 30 clean and jerks and "Cindy" which is rounds of 5 pull ups , 10 push ups, and 15 squats. Really awesome little workout as the clean and jerks are so much power and strength and the round so Cindy are so anaerobic. By the end of this one everything should be screaming and if its not you are not going hard enough. Full Squat cleans for the clean and jerks with full lockout at the top.

WOD

Grindy

10 Clean & Jerks (men 135 lbs/ women 80 lbs)

5 rounds of "Cindy" (5 Pull ups,10 push ups, 15 squats)

10 Clean & jerks

5 rounds of "Cindy"

10 Clean and Jerks

Thursday night

WOD

30 Handstand Push ups

15 Burpees

40 Pull Ups

15 Burpees

50 KB Swings

15 Burpees

60 Sit ups

20 Burpees

A Tough Combo

Great little workout  with 3 of my favorite moves..the Deadlift, the Box Jump, and the Pull up. This workout is nasty because doing all those box jumps kills your deadlift strength and doing all those deadlifts kills your pull up strength and then the whole things starts all over again.

WOD

50 Box Jumps (men 24" box/women 20 ")

21 deadlifts @ bodyweight        3 rounds

30 Pull ups

Heavy Thrusters

With this workout the Thrusters are definitely the hardest part....use a weight that is heavier then you are accustomed to, recommended weight is 115 lbs for guys and 75 for women but scale accordingly just make sure it is heaver then usual. Remember in order to get stronger you have to lift heavier weights.....so push yourself to try.

WOD

20 Wall Ball

20 Push Ups              4 rounds

10 Thrusters (115/75)

10 Pull ups

Tamara getting her Kipping Pullups (I think she did 12 but my battery died)

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Monday Workout

WOD

300 Single Unders

60 Squats

30 Push ups

15 Pull Ups

As Many rounds as possible  in 20 Minutes

"Within each of us is a hidden store of determination. Determination wins the race when all is lost"

Roger Dawson

SUNDAY AT CROSSFIT CONNECTION

This morning we did one of my favorite workouts.....I love Sumo deadlifts....such a powerful move

WOD

Sumo Deadlift High-pull

Kness to elbows

Burpees

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

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Also, for those of you lucky enough to get away this winter Jason has put together some travel workouts that you can do while you are away. These can be found under travel workouts in the sidebar menu. Yes, you will look like freaks on the beach doing these workouts but thats half the fun!

Just a reminder to everyone that our new online booking system is coming soon. Take a look at the sidebar page and sign up to receive your login information.

MetCon Madness

Tough little met con workout this morning with lots of body-weight stuff and some KB swings....Once again looks pretty easy on the board but somewhere in and about round number three your legs and lungs are screaming....push through, enjoy the burn, and get it done.

On a totally different note I tried out Hot Yoga at Moscha today for the first time.....Its kind of funny because back when we were searching for space for CrossFit we almost leased that spot out as we thought it would be a really good location what with access to the bike path for running and outdoor workouts etc. Now it is a yoga studio and such a different experience then CrossFit:pretty, and calm and quiet  as opposed to loud,and tough and hard like we like it. Nonetheless it was a good experience...I cant call it a workout because if it wasn't 150 degrees in there I would not have even broken a sweat. For me it was a nice piece of stretching that I don't do enough of on my own but there was very little in terms of what i consider fitness....going back to the CrossFit definition of fitness flexibility and balance would be the 2 components that it addresses but it misses out on the other 8!! The instructor kept talking about your heart rate racing and trying to control it....I invited her out to CrossFit so we can show her what a racing heart rate is!! All in all it was good and very peaceful and relaxing and I would recommend you all to try it especially to address those flexibility issues. Ideally I am hoping that in the near future we will add one class per week at 8 pm that is totally athletic stretching and flexibility and is taught by a yoga instructor....so stay tuned for more details....

WOD

10 Pull ups

15 Push Ups

20 KB Swing           5 rounds

25 Steps Walking Lunge

30 Squats

BOOKING CLASSES - COMING SOON

Over the next few weeks we will be starting an online booking system. Please click the page entitled "booking classes-coming soon" on the right hand sidebar to create your login information. We'll keep you posted on the up-coming "go live" date. Thanks to all of you for your support!

Back Squat Strength

A strength session in the back squat. Start with a light weight for a few warm up sets and then increase the weight as each set progresses until you find your 1 rep max. Remember chest high, and get deep below parallel. Big breath in at the start of the squat and hold your breath to increase inter-thoracic pressure and keep your spine solid.

Second part of the workout is a 12 minute anaerobic blast with Deadlifts at body-weight and DB Push Press.

WOD

Back Squat

sets of 5,5,5,3,3,3,1,1  - use a weight that you can just complete for the number of reps

then...

5 Deadlifts @ Body-weight

10 DB Push Press @ 35-40% of Body-weight

Max number of rounds in 12 minutes.

 

Strength, Power, and Intensity

Two part workout today with a strength component and a power component. The second part of the workout is very short and all about leg and hip power....Be explosive and push hard through the pain and discomfort.

A word about INTENSITY

The human body is involved in a constant process of adapting to stresses or lack of stresses placed upon it. When you stress the body in a manner it’s unaccustomed to, the body will react by causing physiological changes (adaptation) to be able to handle that stress in a better way the next time it occurs. Training to complete failure is the way we achieve this. Complete failure means not being able to even think about another rep, not being able to keep yourself upright, not being able to speak... when someone complains DURING a workout about it being too hard, it certainly isn't....if you have enough energy to complain then you are not working hard enough.

 WOD

1)     From crossfit.com- with a continuously running clock do 1 pull up the first minute, 2 pull ups the second minute, 3 the third until you can no longer complete the required number. Sets may be broken up to complete the entire number within the given minute.

    rest 2-3 minutes

2)      Box Jump

        Double Unders  21-15-9

        Jump Squats