CrossFit Connection - Burlington, Ontario

A Weekend Away

A big thanks to Andrew for running the classes this weekend while we were away...much appreciated.

WOD

Front Squat

Push/Split Jerk   

reps of  21,15,9

Run 800 m

Front Squat

Push/Split Jerk

 reps of 9,15,21

*use 1 bar loaded at 95 lbs/65 lbs. scale as needed

BURPEES!!!!

For all of you who are still working away at the 100 day Burpee challenge this one is for you!

WOD

400m run

10 Burpees

10,9,8,7.....1 push press and jump squat (65/45)

400m run

10 Burpees

1,2,3,4,.....10 push press and jump squat

400m run

10 Burpees

Coaches notes: Jump squat is performed with the bar on your back. Hold that bar down to prevent it from bouncing on your shoulders.

Here's a video of Scott's perfect jump squat.

Cindy

"Cindy" is a great little CrossFit workout....simple and easy with little equipment needs but oh so tough. One minute per round is a great pace to keep, which would give you a score of 20 rounds but be careful because those reps start to take their toll. Top score form yesterday at our gym was 31 rounds.

Welcome to Louis who is visiting us from CrossFit Montreal this week and to Natasha who has been training at CrossFit Fredricton.

WOD

"Cindy"

5 Pull ups

10 Push ups

15 Squats

As many rounds as possible in 20 minutes

 

Main Page WOD

This workout was from the mainsite www.crossfit.com yesterday...its a tough one. Pace is the key...20 minutes is along time, so find your groove and grind it out.

WOD

5 Thrusters

7 Hanging Power Cleans

10 Sumo Deadlift Highpulls

 

As many rounds as possible in 20 minutes

*** Great work to everyone that came out and did this one.....I think we had 3 or 4 people with 10 plus rounds.....very impressive!!!

 

Garage Gym Canada Crossfit Equipment in Stock/in Stock Soon

G2S KG Bumpers from Garage Gym Store (G2S) on Vimeo.

We will be getting our first big shipment of equipmment in the next few weeks. Garage Gym squat racks, GHD's, Garage gym men's and women's olympic bars, bumpers, Concept2 rowers, kettlebells, rings, collars, med balls are on their way. We still have in stock sets of coloured kg plates, a few sets of rings, kettlebells, women's garage gym bars, med balls, rowers and all equipment manufactured by York Barbell.

We'll be sure to incorporate unloading our equipment into one of our warm-ups!

WOD

Farmers walk 300 m (35 lbs/ 20 lbs DB)

Run 300 m

50 squats

5 man makers (35 lbs / 20 lbs DB)

50 sit ups

5 man makers

50 push ups

5 man makers

50 steps of lunge

5 man makers

50 jumping pull ups

5 man makers

farmers walk 300 m

Run 300 m

Hamstring Heaven

WOD

Deadlifts (225 lbs/155 lbs)

Box Jumps (24 "/20 ")

Jumping Lunges

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

For the jumping lunges it is 10 per side or 20 jumps for 10 reps,18 for 9 etc.

*scale the weight if needed but try to go as close to the prescribed as possible

Saturday at CrossFit Connection

WOD

Sprint  200 m  

15 Snatches (65 lbs/45 lbs)

6 Box Jumps

Sprint 200 m

12 Snatches

9 Box Jumps

Sprint 200 m

9 Snatches

12 Box Jumps

Sprint 200 m

6 Snatches

15 Box Jumps

*for the Snatch I mean full squat snatches as in "your ass is in the grass", the weight is light so keep perfect technique and nail each snatch.

Strength in the Back Squat

The squat has been the most important yet poorly understood exercise in the training arsenal for a very long time. The squat is so effective an exercise because of the way it uses the muscles around the core of the body. The squat, when performed correctly, is not only the safest leg exercise for the knees, it produces a more stable knee than any other leg exercise. The important part of the last statement is the "when performed correctly" qualifier. Correctly is DEEP, with hips dropping below level with the top of the patella. Correctly is full range of motion.

WOD

Work up to your heaviest BACK SQUAT DOUBLE (max you can do for 2 consecutive reps)

Take 5-10 minutes rest

Warm up on the rower

Row 500 M as fast as possible

VOMIT!

Score equals Back Squat minus Row time

e.g 300lbs- 100 seconds = 200

 

Here are some pictures from our Hybrid Fighting Seminar Last night

Classes wil be starting in the fall

 GARAGE GYM MEDICINE BALLS ARE NOW IN STOCK!!!!

Great for crossfit workouts these medicine balls are tough and durable. They're also colour coded to make it easy for the coach to see who has picked up too light a weight! Try one out in the gym today. Visit www.thegaragegymstore.ca to see them and for all your Crossfit Equipment needs in Canada.

G2S Medicine Ball Preview from Garage Gym Store (G2S) on Vimeo.

Partner Workout- Get a Grip

I love these partner workouts as they really push people to work harder....nothing like someone else relying on you to do your part and get it done...it just leaves no time for slacking.....and I HATE slacking....The concept is simple, work hard and you WILL see amazing results...working hard means 100% effort while maintaining proper form and proper technique. Form and technique cannot go out the window just because you are trying to go fast...your goal should be every rep performed perfectly..full depth, full extension, etc......

WOD

"Get a Grip"

Teams of 2 must complete 100 reps of the following complex

Deadlift

Hanging Power Clean

Front Squat

Push press

- while one partner is performing reps of the complex the other partner is running 400 M. When the run is complete the teammates trade places and continue until 100 reps of the complex is achieved.

- Except for the touch and go of the deadlift the bar is not allowed to touch the floor. Teammates pass the bar back and forth at the switch, and if you need to rest you rest while holding the bar.

- Penalty for the bar touching the ground is 15 burpees for BOTH partners to be performed when they are at the switch.

* the complex may also be performed as Full Squat Clean to Thruster for those more comfortable with the movements.

Tonight is our FREE Hybrid Fighting Seminar @ 8 PM

Sign up online to reserve your spot

All about the Clean and Jerk

Warm up

300 m jog

Sampson Stretch

10 Power Cleans

10 Split Jerks

10 Clean and Jerks

*for this warm up use a light bar, really focus on the movements and nailing your technique

10 pull ups

10 knees to elbows

2 rounds

WOD

10 Clean and Jerks

Sprint 100 M

8 Clean and Jerks

Sprint 200 M

6 Clean and Jerks

Sprint 300 M

4 Clean and Jerks

Sprint 400 M

2 Clean and Jerks

 

The Clean and Jerk

The athlete begins the clean by squatting down to grasp the bar. Hands are positioned approximately a thumb's distance from hips using what is known as a hook grip. The hook grip requires grasping the bar so that the fingers go over the thumb. This makes it much easier for the lifter to maintain his grip on the bar. The lifter's arms are relaxed and just outside the legs with the bar up against the shins. The hips are as low as necessary to grasp the bar, with the feet placed approximately at hip width. Weight is kept on the heels. Toes may be pointed straight ahead or angled out according to the lifters preference. The chest is up and the back is neutral to slightly hyper extended. This is the starting position of the "pull" phase of the lift.

 Clean phase

The lifter jumps the bar up through triple extension (in very quick succession) of the hips, knees and then ankles. When the legs have driven the bar as high as possible, the lifter pulls under the bar by violently shrugging (contracting) the trapezius muscles of the upper back ("traps"). This pulls the lifter under the bar and into a deep squat position. The lifter then stands (similar to a front squat) in preparation for the second phase.

 

 Overhead jerk phase

From the standing position, the lifter bends the knees and then straightens them in order to propel the barbell upwards. The lifter pushes slightly with the arms. This pushes the lifter underneath the barbell. A split jerk is most often used, in which one leg lunges forward while the other moves backward. The lifter must hold the barbell overhead, keep the arms locked, and move the legs directly underneath the torso so that the entire body lines up in a single plane. A push jerk can also be used, in which the lifter keeps both legs in position, bends the knees and jumps into lockout position.