CrossFit Connection - Burlington, Ontario

The Last 3 Days

So apparently one of my goals (in addition to the snatch, handstand push ups, etc) should be to update my website daily.....usually I am pretty good but this week has been exceptionally hectic.

With that being said here are the workouts that we did for the last 3 days......take your pick or better yet do all 3.

WOD#1

"Double Heavy Thrusters"

10 Thrusters (135lbs/95lbs)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

WOD 2

This one made me real popular

5 KM RUN

the emphasis here is RUN....not jog or take it easy...you know that feeling you get near the end of a very tough CrossFit workout...that's the same feeling you should be getting during the last portion of the run. Not a social run but a hard full out 5 KM effort!!!

WOD 3

Really Nasty Girls

This workout adds a little to the classic CrossFit workout Nasty Girls

50 Squats

25 Box Jumps

7 Muscle Ups *           3 rounds

10 Hanging Power Cleans (135 lbs/95 lbs)

10 Handstand Push-ups

*if you cant do muscle ups the sub for today is 1 muscle up equals 3 pull ups and 3 push ups.....so 7 muscle ups is 21 pull ups and 21 push ups.

Nasty Girls from Ely Albalos on Vimeo.

Goal Setting

Setting goals is an important element of CrossFit, there are so many skills to works on so many thing to improve that often we need to take small steps and check things off our list as we accomplish them. Improving times and increasing the amount of weight you use on specific workouts is a great way to measure fitness improvements but improving your skill set is just as important. How many of you still struggle with Double Unders and continue to say "I cant do those".....if you can jump and you can turn your wrists you CAN do a double under, its all about practice. Same holds true for the pull up, the handstand push up, the snatch, the clean and jerk, the squat, etc. So instead of focusing on what you can already do, work on your weaknesses. The warm up, or after class, or on your own time is a great time to work on  these movements. There is no easy way, it is all about practice, practice, practice. So I would encourage everyone to make a list of your weaknesses or a list of goals...work on them regularly one at a time until you can "check it off your list" and move on to the next......before long you will have a whole page of check-marks and will be a much more complete athlete.

WOD

10 Dead-lifts @1.5 x  your body weight

100 Squats

10 Dead-lifts

75 Squats

10 Dead-lifts

50 Squats

10 Dead-lifts

25 Squats

Go Hard.....Rest...Go Again.....Repeat

This workout is a little longer then usual...Its good  to go out of the "normal" 5-20 minute CrossFit time domains every once and awhile.........just because.

WOD

250 M Row

5 Knees to elbows

10 Push ups

15 Jumping Pull ups

20 KB Swings

rest 1 minute

 

250 M Sprint

5 Knees to elbows

10 Push ups

15 Jumping Pull ups

20 KB Swings

rest 1 minute

Repeat this couplet cycle 3 times

* the one minute rest on this workout after each round is crucial. Use it, take full advantage of it. The goal with this workout is that the last rounds should be done almost as fast as the first rounds. SO take the rest, recover and go hard, hard , hard each round.

Angry Annie

The CrossFit benchmark workout "Annie" is a combination of sit ups and double unders for 150 reps each as fast as possible....This variation just adds a little to that when she is in a bad mood......

WOD

"Angry Annie"

50-40-30-20-10 reps of :

 

Squats

Push Ups

Ab mat Sit Ups - unanchored

Double Unders

 

*squats are air squats hips below parallel on every rep and full hip and knee extension at the top. Push ups your chin touches the ground on every rep and you achieve full elbow lock out at the top. Sit ups your chest touches your knees on every rep.

 

 

A Tough Friday

This was one of those workouts that looks short and not too hard when you see it on the board but about half way through it get really really nasty...tough it out and grind through.... it took Kat something like 37 minutes so no excuses.....

WOD

Jump Squats

Atomic Sit ups

Push Ups

21-15-9

Use a 45/25 lb plate for your Atomic Sit ups......

Between each round - Lunge 100 m with your plate in the Overhead position.
 

What is Fitness??

The question of defining fitness has been a challenge for the fitness industry since its inception. All the established certifying agencies have so far failed to produce a clear working definition. CrossFit founder, Greg Glassman has defined fitness, as "increased work capacity across broad time and modal domains." The ability to accomplish all kinds (modes) of real work at all time domains (from a few seconds of heavy or explosive effort all the way up to sustained activity for many hours).

Work capacity has two components: work and time. This is real work as measured by the accomplishment of some observable task. But fitness is not just about work per se. Increased fitness means having the ability both to get more work done in less time and to sustain high levels of work output for longer periods of time.

From a practical standpoint, CrossFit workouts are an outstanding way to measure this. If your times are dropping and your loads are increasing on a wide variety of workouts, your power output is increasing and you are getting fitter across broad time and modal domains. This is indisputable.

2009 CrossFit Games

WOD

12 Push Press (115 lbs/ 75 lbs)

20 Box Jumps

5 Rounds

 

Med Ball Madness

For this workout the medicine ball becomes your friend......take it with you everywhere you go.

The medicine ball clean is a beautiful movement when done correctly and it will do wonders at improving your cleans and power cleans without the fear of dropping the bar on yourself. Focus on full hip extension, speed through the middle and a big shoulder shrug to get elevation on the ball.....after that it is all about dropping under that ball as fast as possible to receive it in the full squat position.

object width="425" height="344">

WOD

Medicine Ball Cleans

 Clapping Push ups

 reps of 10,9,8,7,6,5,4,3,2,1

after the 8 rep set- run 300 m with your medicine ball

after the 4 rep set- lunge 100 m with your medicine ball

after the 1 rep set- thruster throw your medicine ball 100m

 

Little Eva

This workout is a scaled down version of the Girl Benchmark WOD EVA......I first tried Eva over a year ago and at that time I have to say it was the hardest CrossFit workout I had attempted...I think at that time it took me just over 50 minutes. I tried Eva again a couple weeks before the CrossFit Games and this time it was a more respectable 35 minutes......its a really really tough workout so we opted for the scaled down version which is 3 rounds instead of 5.

WOD

Little Eva

800 m Run

30 KB Swings (men's 2 pood, woman's 1.5 pood)*

30 Pull ups

3 rounds

*1 pood equals 16 kgso 2 pood is 32 kg and 1.5 pood is 24 kg

 

As Rick found out .....this one can be tough on the hands.

Handicapped 400's plus TABATA

WOD

5 rounds of 400m sprints with 2 minutes recovery between each effort.

With the group class we timed everyone first 400m and then handicapped them accordingly so that the fastest runners were starting last trying to catch the runners ahead of them.

after the 5 rounds of 400m

TABATA

Sumo Deadlift HighPull

Push Press

Weight is 95 lbs /65 lbs for men women with a full 4 minute TABATA for each move.......during the 10 second rest portion of the TABATA push press the bar must be kept in the rack positon. Every time someones bar touches the ground during the TABATA push press it adds one 400 m group sprint to the end of the workout.

Curtis P's

The Curtis P is a great combination full body movement....Full Squat clean, ( keep the bar in the rack position)  right leg lunge, left leg lunge, finish with a push press...thats one rep.

WOD

5 Curtis P's (95lbs/ 65 lbs)

10 Box Jumps            3 rounds

5 Burpees

400 m run

Coaches tips- this is a short workout but the Curtis P's are the tough part.....first round try to get through all 5 without dropping the bar. This workout should be completed in the 10-15 minute range so leave it all out there.