CrossFit Connection - Burlington, Ontario

Results WOD#1

Ok so workout # 1 is in the books for almost everyone signed up the our CrossFit Showdown Nooners vs. Nighters. We still have a few that havent completed workout # 1 but hopefully you will all make it in today to finish that one up.

Workout # 1 Results (so far)

500 m Row

30 Wall Ball (20/12)      2 rounds

400 m run

Nooners

Top Male: Sean O- 9:50

Top Female: Anne Marie -12:26

Male average time: 11:29

Female average time: 14:02

Team Average : 12:46

 

Nighters

Top Male: Rick W- 9:14

Top Female : Janice -12:11

Male average time: 11:27

Female average time: 13:49

Team Average: 12:38

So at this point the nighters have an 8 second lead going into the second WOD and both their women and men are faster by both top time and average......time to step it up for the nooners

Update:

A couple more fast times tonight posted by the "nighters" brings their TEAM AVERAGE down to 12:30. The nooners need Andrea P ......where is she????

Nooners vs Nighters

Our nooners vs. nighters officially begins today with WOD # 1. For those of you who have signed up you have Monday and Tuesday to get this workout completed. We will be doing this workout at noon and tonight , or you can also set up a time to come in and do it on your own or with a friend.

WOD # 2 will be posted on Wednesday.

Friday night, we were thinking @ 6 pm, will be a head to head competition with WOD # 3 for those who can make it. Following the workout on Friday we will be having a BBQ/Swim/drinking competition back at our house and all are welcome.

For those who cannot make Friday night you can complete WOD#3 any time Thursday or Friday.

WOD #1

500 m ROW

30 Wall Balls (20 lbs/12 lbs)  10 ft target for both         2 rounds

400 m run

Adam and I both did our CrossFit Olympic Lifting Certification this past weekend in Toronto. So expect some changes in the way we implement both the CLEAN AND JERK and the SNATCH into our warm ups and training. FUN...FUN..FUN

CrossFit Connection

This WOD was posted on the main-site www.crossfit.com a few weeks ago, thought it was about time to give it a try.

WOD

15 Hanging Power Cleans (115 lbs/ 75 lbs)

12 Ring Dips

21 Sit ups

As Many Rounds as Possible in 20 minutes.

Nooners vs Nighters starts Monday......if you have not signed up please do so.....

Each team member must complete the 3 workouts as prescribed. You have the full week (5 days) to complete the 3 workouts and get your times/scores recorded. Workouts may be completed during class time or outside of class time but must be supervised by a scorer/coach.

The final workout is to be completed Friday night in a head to head battle. If you cannot make it Friday night please let me know so we can make alternative arrangements to complete the workout.

Death by Sumo

WOD

5 pull ups - 10 push ups - 15 squats

200 m sprint

12 pull ups

21 push press (95lbs/65lbs)

400 m sprint

75 SUMO DEADLIFT HIGHPULLS (95lbs/65lbs)

400 m sprint

12 pull ups

21 push press

200 m sprint

5 pull ups - 10 push ups - 15 squats

I hope everyone that made it out last night enjoyed the Krav Maga workshop. Pretty amazing scary stuff. Please let me know via comments on the blog or email if you would be interested in continuing with the Krav Maga as TJ said he would be willing to offer a class or two a week if the interest is there.

Back Squat

Tonight is our Krav Maga workshop PM in place of the regular CrossFit Class. This will be a workout as well and all are welcome, please sign up online.

Next week is the start of our "nooners vs nighters" CrossFit Showdown. There will be 3 workouts to be completed individually next week with your scores being tallied for an overall team score. Sign up sheet is in the gym so please add your name if you want to compete.

WOD

Back Squat : Max reps in one set with your bodyweight loaded on the bar(75% of bodyweight for women). Set is over when you can no longer complete a full depth squat. You can rest at the top or the bottom but you cannot rack the weight.

rest a few minutes....

Pull ups

Burpees        max rounds in 8 minutes

KB Swings

round 1- 1 pull up, 1 Burpee, 1 KB swing

round 2- 2 pull ups, 2 burpees, 2 KB swings

round 3- 3 pull ups, 3 burpees, 3 KB swings

etc.

rest a few minutes....

Back Squat : Max reps in one set with your body-weight loaded on the bar (75% of body-weight for women).

More Madness

So yesterday was a busy one...I usually plan these workouts thinking there will be about 10-12 people per class and if there are a few more or a few less we can still run smoothly. Everyone must have decided to take the day off yesterday as we had 22 people show up for the noon class. So the nooners did a little bit of a different partner workout that had the same components of the regular WOD but was significantly shorter. Maybe we will have something extra for the nooners today so they can keep up next week!

Krav Maga this Wednesday at 7 pm sign up online for the class.

check out yesterday video for more on Krav Maga

WOD

10 Deadlifts (115lbs/185lbs)

10 Atomic Sit ups (20lbs/35lbs)        6 Rounds

100 m Sprint

10 Jumping Lunges

Summer Solstice

So on the longest day of the year what would be better then a long CrossFit workout........This one actually sounds longer then it really is.....attack this as 2 separate workouts, the first part is all about power so go as hard as you can and suffer through it, the second part is more of a grind so find a good pace and get it done.

WOD

Sumo Deadlift Highpulls (95 lbs/65lbs)

Push Press (95lbs/65lbs)

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

followed by :

400 m run

40 knees to elbows

300 m run

30 knees to elbows

200 m run

20 knees to elbows

100 m run

10 knees to elbows

100 m run

10 push ups

200 m run

20 push ups

300 m run

30 push ups

400 m run

40 push ups.

Krav Maga

Also this week on Wednesday night at 7pm we will be running a Krav Maga workshop/workout in place of the regular class. I encourage all to attend this event as it should be alot of fun along with a great workout.

Krav Maga has taken many techniques from other martial arts; however, unlike the set routines and choreographed moves in martial arts, Krav Maga teaches realistic fighting and self-defense - attacks in social settings (pubs, clubs, street etc). Typical training often includes exercises simulating fighting against one or several opponents and/or whilst protecting another. This can also involve a debilitating scenario - the use of only one arm, while dizzy and against armed opponents.

Basic training is a mixed aerobic and anaerobic workout, relying heavily on the use of protective pads. In striking this helps the trainee practice maneuvers at full strength, whilst the holder experiences the impact felt when getting hit.

Kettlebell Workshop Saturday

Our Kettlebell workshop runs this Saturday at 1 pm. The workshop should be about 3 hours in length with lots of instruction on new techniques and skills for us to bring to our CrossFit workouts. Cost of the seminar is $75.00, if you have not signed up already please email me and let know that you wan to attend.

WOD

75 Overhead Squats for time.

weight is 95 lbs for guys 65 lbs for girls.

Drive those shoulders up into their active position contract your core and start squatting.

Rest a few minutes

ROW 1000 m for time.

If you don't watch this video and immediately feel like driving to CrossFit to hit some Olympic lifting, you need to get to the gym more. This video kicks ass!

Freddy C

Got this video from  CrossFit One World in California....INSPIRATIONAL to say the least.

and.......

On a lighter note here is Bills new pull-up??? device for the Nooners

 

Wednesday Night at CrossFit Connection

Reminder we have the KettleBell Workshop This Saturday

Cost is $75.00 : Please email if you are interested

Welcome to Metodi and George and their first visit to CrossFit Connection hopefully we see more of you guys soon.

We are now running are Nooners vs. Nighters showdown the week of June 29th- July 3rd. There will be 3 separate workouts 2 of which you can complete either with the class or any time on your own on the Monday, Tuesday, Wednesday, or Thursday. The 3rd workout will be a head to head battle on the evening of Friday July 3rd.

Sign up sheet is in the gym so please sign up in advance.

WOD

5 Pull ups

10 Thrusters (95 lbs/ 65 lbs)        4 rounds

15 Floor Wipers (95 lbs/ 65 lbs)

20 Box Jumps

 

Nooners vs Nighters

July 1,2,and 3rd (wed-fri) we will have our Nooners vs. Nighters CrossFit Showdown Throwdown.

This will consist of 3 separate workouts completed over 3 days with a final head to head battle on Friday night.

This will be a team event so you will be competing for an overall team score.

Sign-up sheet is up in the gym. Everyone is welcome!!

More Details coming soon!!

ALSO KETTLEBELL WORKSHOP THIS WEEKEND

EMAIL ME TO RESERVE YOUR SPOT

WOD

Front Squats (115 lbs/lbs) - 1 minute

5 Pull ups, 5 Burpees, 15 Sit ups - 1 minute

Minute 1- complete as many front squats as possible. Minute 2- complete 5 pull ups, 5 burpees, and 15 sit ups.

Repeat this sequence until you reach a total of 100 Front Squats or 25 minutes whichever comes first.

Every time you do not complete the pull ups, burpees, sit ups in the required time subtract 2 front Squats form your total.