CrossFit Connection - Burlington, Ontario

A 20 minute Speed Date with your bar

WOD

5 Thrusters (95lbs/65lbs)

7 Push Press (95lbs/65lbs)

9 Sumo Deadlift Highpulls (95lbs/65lbs)

250 m RUN

AMRAP 20 minutes

20 minutes is along time so don't gas yourself out in the first few minutes..the key to scoring high on this workout and completing a high number of rounds is finding the right pace and sticking to it..... right at the breaking point but not beyond.

Go Hard...Go Fast

3...2...1....go

 

Heavy Deads

There is no better movement for developing functional strength then the deadlift. Not only will it make you more able in day to day life but strengthening your posterior chain will also alleviate so many  common back problems. Most of peoples complaints of back and neck pain is a result of a weak core and posterior chain....not degenerative disk disease or whatever else your chiro or doctor might scare you with. As we age we all experience SOME degeneration of our discs in our spine, its part of the aging process...its what we do with this that makes the differance. Deadlift HEAVY to give you a strong back and improve your posture and you will be amazed at much better you will feel. Passive therapies like massage, chiro, acupuncture etc will help to alleviate some of the symptoms of back pain but they will not fix the problem...increasing your functional strength will fix the problem.

WOD

Find your 1 rep max for the deadlift

then....

Every minute on the minute for 10 minutes

3 reps of deadlift at 75-80% of your 1 rep max

rest....

15 KB Swings

3 Turkisk Get Ups per side (35 lb/ 20 lb dumbell)

10 Weighted Situps (35 lb/ 20 lb dumbell)

5 rounds

 

40 is the new 30

WOD

30 Hanging Power Cleans (135lbs/95lbs)

30 Toes to Bar

30 Box Jumps

30 Double Unders

30 Pull Ups

30 Burpees

30 Ring Dips

30 Steps Overhead Walking lunge (45lb plate/25lb plate)

FIGHT GONE BAD

This will be fun....Ok so things have been so busy as of late that we didn't get a chance to organize an event for the annual Fight Gone Bad fund raiser....so in support of the 100's of affiliates and thousands of CrossFitters that are doing Fight Gone Bad today....though we would make it our WOD as well

WOD

"Fight Gone Bad"

 

Row

Wall Ball  20lbs/ 12 lbs

Sumo Deadlift Highpull 75 lbs/ 55 lbs

Push Press 75 lbs/ 55 lbs

Box Jumps 20 "

1 min at each station with one minute rest after each round

3 rounds

score 1 point for each rep completed 1 point for each calorie on the rower.

Move from one station to the next as quickly as possible, clock doesn't stop.

 

Here are a couple of picture of Dawn doing "Fight Gone Bad" as prescribed at 8 Months Pregnant...holy smokes....and she was upset cause she only scored 199..And a few pictures of the post "fight Gone Bad" feeling

 

Burpee Fran

This one is kind of nasty.....go hard and embrace the pain..at least it will be over faster.....

 "Pain is weakness leaving the body"

WOD

Every minute on the minute do 5 Burpees

you then have the rest of the minute for:

Thrusters (95 lbs/ 65 lbs) until you complete 45 reps

then move onto

Pull ups until you complete 45 reps

*at the top of each and every minute you are doing 5 burpees before continuing with your thrusters and pull ups

20 minutes of FUN

Here We Go Again

Another In House Competition

We are doing it a little bit different this time around. Thought it would be fun to add the kids into the competition and have it all in one day. We would like all who are interested to sign up in advance, so we can best organize the event. The details are as follows:

Sunday October 25^th.

First event individual competition, starting at 12:00

Second event, partner or group competition, at 2:00

In between events, at 1:00 will be the children’s competition.

Afterwards we will hold a ceremony, including proper staging of all the winners, And…a pot luck, always a great way to end an event.

Please indicate if you are interested by signing up on the board posted, either one or all events.

For the children’s event, you need to be “a child”, no adults please!

 

Let the smack talk begin

 

 

Day number four of no clock for the workouts...its all about you, perfect form on each and every move, each and every rep....go as hard and as fast as you can but when your form starts to break down ease up on the throttle and get it back.

WOD

10 Wall Ball (20 lbs/ 12 lbs)

10 Box Jumps 24 " / 20 "

10 deadlifts (205 lbs/ 145 lbs)

10 Burpees

As Many Rounds as Possible in 20 minutes

DAY 3 - Do it Hard......Do it Right

NO CLOCK.....Perfect

Three simple yet tough moves the Sumo deadlift Highpull , toes to bar , and Burpee Pull ups.

SDLHP- Bar starts on the ground, hold your lumbar arch as you drive with your legs keeping straight arms....once your legs are extended big shrug and big pull to pull the bar up to your chin with your elbows high above your hands.

Toes to bars - Simple move...hang from the bars keep yuor legs straight as possible and bring your toes up to touch the bar.

Burpee Pull ups - do these under a pull ups bar...full push up, jump your feet to your hands, jump up grab the pull up bar and continue into a full pull up

WOD

Sumo Deadlift HighPull (95 lbs/ 65 lbs)

Toes to Bar

Burpee Pull ups 

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

DAY 2 - The Perfect Storm

Perfect form, perfect execution.....full extension, full depth, chest to bar,etc....you know the drill. Turn off the outside world, and focus on YOU, don't worry about how far ahead or behind you are, and go as hard as you can while focusing on executing every rep to perfection.

WOD

300 m farmers carry (35lbs / 20 lbs)

300 m run

50 squats

5 man makers (35 lbs/ 20 lbs)

50 sit ups

5 man makers

50 push ups

5 man makers

50 lunge steps

5 man makers

50 jumping pull ups

5 man makers

300 m farmers carry

300 m run

WOD - NOT FOR TIME

So today was the first day of one week with no clock running on the workouts. We were really happy to see that everyone still pushed themselves but really did focus on form. IT will make a difference in everone's progress.....form with intensity will get you much further than intesity with half assed movements.Keep up the great work everyone. Great to see everyone giving it their all and caring enough to try their hardest at nailing form in this tough little workout.

WOD

30 squats

10 chest to bar pull ups 4x

5 clean and jerks

Kelly

Here is a great email and some amazing pictures we got from Tim and Lorraine

Hi Jason and Ruth.

I know it has been a few weeks since we have seen each other.  Tim and I are on a hiking trip in the Grand Canyon, Zion National Park and Bryce Canyon.  We just wanted to drop you guys a note to say hi and to let you know how amazed we are at the benefits of crossfit (yet again!).  This trip has required us to hike 6 of the past 7 days and hikes range from about 5 miles to 10 miles.  Some hikes had steep elevation gains / losses of 3,000 fit or so.  We have felt awesome the whole trip.  Not once did a muscle ache, or feel like we were not prepared for this strenuous activity.  In addition we have negative split all our hikes, even the ones that started with a descent and then ended with the steep climb back to the top.  We have completely blown away the "estimated times" for all hikes and have felt pumped and ready for each one.  We used Tabata a lot (running when we could).  I thought you might want to share some of the attached photos with the gang from crossfit connection.  Missing you guys lots and hope to see you soon.

Lorraine & Tim

Well its Sunday which usually means we do a longer type workout.....also seemed like a good day for a benchmark so all in one here it is another of the "girl" workouts..... "Kelly"

WOD

"Kelly"

400 m Run

30 Box Jumps

30 Wall Ball (20 lbs/12 lbs)

5 Rounds