CrossFit Connection - Burlington, Ontario

CrossFit Connection

Check out the Online Schedule for New class times that have been added

Also if you are interested in running the Moon in June 5 k June 6th as a CrossFit Connection Team let me know.

Sorry for the late post but I think the video clip will make up for it......This guy is truly remarkable.

For this WOD squat cleans mean full depth squat on the catch.

WOD

50 Double Unders

4 rounds of:

7 Squat Cleans (men 135lbs/women 85lbs)

10 Pull ups

30 Push ups

Finish with 50 Double Unders

Wednesday WOD

Check out the Schedule as we have added some new classes

Saturday and Sunday at 12 noon

Monday and Thursday at 8 pm

Tuesday and Thurday at 7:30 am

Friday at 6 pm.

our plan is to run this for 4 to 6 weeks and see how it works out.

Go as heavy as you can handle on this one...recommended weight is 95 lbs for guys and 65 lbs for girls but scale up or down as needed.

WOD

15 Sumo Deadlift Highpulls

9 Push Press            5 rounds

6 Floor Wipers

*remember with the floor wipers feet touch the right, plate heels back to the floor, feet touch the left plate for 1 rep.

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Hit it Hard

These short met con efforts are all about 100% effort....and then beyond....the harder that you work the better that you get with dealing with that short intense pain and ultimately the fitter that you get. Going through the motions and giving 80-95% effort doesn't cut it with CrossFit.....100% of everything you have....if you are not lying on the floor gasping for breath you aren't going hard enough. You get out what you put in so suck it up deal with the pain and use that warm up time to mentally prepare for how hard you need to work.

WOD

7 Thrusters

7 Pull Ups        4 rounds

7 Sumo Deadlift Highpulls

7 Burpees

We got this message from one of the regular nooners Lee the other day, I like how he is thinking......

This blurb from the blog of Crossfit East Sacramento, http://crossfiteastsac.typepad.com/ is what I am going to do. I am not going to get stronger unless I use heavier weights. I may have to break down some lifts to 1-1-1... and for-go a faster time but it's time to up the weight. :)

 

"We know we punished some of you yesterday with the heavy thrusters, but it is time to start getting strong, REALLY STRONG!  Some of you shy away from heavy high lifting especially at high reps.  If your form is good, we are going to start pushing the weight on you.  You will not see continued benefits from CrossFit if you decline to push your strength to the next level.  Coming in every week and lifting a training bar with 10# plates on both sides is going to leave you right where your at.  Time to get out the big boy/girl bars and weights.  Time to start pushing beyond what you think your limits are.  If you find your legs and butts getting too big for your pants, GOOD!  That means you are getting fitter.  Those pants were made for skinny fat people, not fit people.  Get new pants and start going heavier.
If you don't want to get new pants, then go back to hours mindless cardio and doing yoga 7 days a week.  Your ass will probably look skinnier, but it will feel like a garbage bag full of water and you will be likely to become more fragile in your old age.  Harder exercise works better."

 

Team workout

WOD

65 Deadlifts

65 Box Jumps           3 rounds

65 Push Ups

65 Squats

This team workout is completed with a team of 3. While one member working towards the goal the other is doing 20 lunges and the third is resting. The team rotates when the 20 lunges are completed and the team continues towards the goal. Complete each of the 65 reps before moving on to the next exercise.

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More from Dr. Sean

Kids and Stretching

 

The treatment of athletic injuries in children and adolescents has some unique aspects that parents and coaches need to be aware of.

 

First, as we grow and mature through our teen years our bones are not fully developed.  There is a small layer of cartilage that separates our tendons from the bones and allows the bones to continue to grow throughout our childhood.  This area of cartilage can become injured since it is not as stable as bone. 

 

Secondly, our bones grow faster than our muscles.  Our muscles begin to stretch IN RESPONSE to bone growth.  This means that during growth spurts children can become relatively LESS flexible and therefore be subject to injuries from intense training.

 

There are several common areas that are subject to stress in children.  The achilles tendon and the patellar tendon (knee) are common places for soccer, track and other athletes doing a lot of dryland training to report injuries. Normally, this pain will show up without any kind of trauma and it usually occurs after being active.  It will tend to get worse over time and with few exceptions it seems to occur on BOTH sides at the same time. 

 

If your child is undergoing a growth spurt and is experiencing bilateral achilles or knee pain the good news is that stretching daily (30 min/day) will almost always fix this problem.  This kind of routine allows the muscles to accommodate to the change in growth and therefore take the stress off of their growth plates.  Failure to do this will result in continued injury regardless of whatever other treatments you do.  This cannot be overemphasized.  Children have a window of opportunity when they are young to increase their flexibility that can have a life long advantage (in addition to fixing their current problem).  If they do not utilize this then as an adult gains in flexibility are extremely difficult.

 

Next week I will discuss other types of growth plate injuries in children.

Lunge, Jump and Pull

This workout is from the CrossFit main site although we modified it a tiny bit. Use 2 dumbells for the weighted walking lung, 25 lbs for guys and 20 lbs for girls and use 1 dumbell for the weighted pullups....If you can't do weighted pull ups do weighted negatives.

WOD

Walking Lunge 100 ft with Dumbells

30 Box Jumps                4 rounds

15 Weighted Pull ups

Pushing the Long Weekend

Lots of shoulder work and pushing on this workout....Overhead squats, push press, thrusters, push ups etc...Pick a heavy weight and grind through it!!

WOD

300 M Run

10 Overhead Squats

10 Push Press

10 Ring Push ups             3 rounds

10 Thrusters

10 Push ups

10 Pull ups

Saturday at CrossFit Connection

Sunday CrossFit @ 10 AM

Holiday Monday

CrossFit Fundamentals @ 9 AM

CrossFit @ 10 AM

Great turnout to both classes this morning...great effort by everyone.

WOD

6 Curtis P's*

12 Knees to Elbows              5 rounds

18 Double Unders

* the Curtis P is 1 hanging squat clean, keep the bar in the rack position and do 1 right leg lunge, 1 left leg lunge and 1 push press.

 

Long Weekend

Regular classes this Saturday and Sunday

 Holiday Monday

 CrossFit Fundamentals at 9 AM

   CrossFit at 10 AM

 

This workout is all about the Clean and Jerk.....with some push ups and some sprinting thrown in to keep it interesting. Score this workout by the total number of clean and jerks completed in the 20 minutes.

WOD

Clean and Jerk (95/65)

as many reps as possible in 20 minutes

* every minute on the minute stop your clean and jerks and do 10 push ups as fast as possible before continuing.

** on minutes 4,8,12,and 16 stop your clean and jerks and SPRINT 200 m before continuing.

A BIG Thankyou

As some of you know, Jason and I have for the past week or so been moving to our new house. I want to thank everyone who helped us out this week.... its been unusually hectic and yes...a little stressful. Whether it was a borrowed truck, a few trips with a van, some extra muscle moving boxes and furniture or taking care of Brandy....it was all very much appreciated. We truly have great friends here at CrossFit. In addition I want to thank Jennifer Morris for everything she has done for us over the past couple of months. We wouldn't be at this stage without your persistance, consideration and involvement.

 

Though we missed our usual Monday post from Dr. Sean....here it is....better late than never.

 

The Athletic Hip

There are several sports that are hard on the hip joints.  As medical technology improves we now know that mechanical hip pain can be a result of cartilage damage in the hip.  This is why it is becoming increasingly popular for athletes such as Alex Rodrigues to undergo hip surgery to sustain his career.

Cartilage damage in the hip is most often the result of repetitive internal rotation. Runners whose feet and knees internally rotate (as discussed in previous weeks) will subject the hip cartilage to wear and tear due to the kinetic chain effect of causing internal hip rotation.  Sports such as hockey, soccer and gymnastics that require large hip ranges of motion create opportunity for this kind of damage.  Furthermore, activities on hard surfaces such as ice, artificial turf etc can increase these forces.

Hip pain that becomes worse with exercise and is not responsive to traditional physiotherapy, chiropractic or massage therapy (within 12 weeks) needs further investigation.  A special type of MRI must be ordered called an MRI arthrogram.  This test involves injecting dye into the hip joint to help elucidate the damage to the cartilage.  A standard MRI is not good enough and is often negative.  It is not uncommon for medical professional not versed properly in sports injury to order the incorrect type of test and miss this diagnosis.

Treatment for this condition can involve several avenues.  Soft–tissue treatment, joint manipulation, acupuncture and stretching can help control the pain and muscle tightness that is secondary to inflammation in the hip.  Improving biomechanics of the hip, knee and ankle can limit the wear and tear to the joints.  Avoiding impact on hard surfaces (such as box jumpsJ) will also ease the strain.  More advanced techniques can include injections of cortisone, hyarulonic acid such as Durolane and anti-inflammatory medications can be beneficial.  Arthroscopic surgery is becoming the treatment of choice for this condition but currently there are very few surgeons well versed in this procedure.  There is currently one surgeon in London, ON and one in Vail, Colorado.

Please pay attention to these types of signs and symptoms when exercising and hopefully this may help some to attain a correct diagnosis for this common sports injury.