CrossFit Connection - Burlington, Ontario

Saturday Partner Workout at CrossFit Connection

I would say that it was a tough week...lots of Lifting lots of Thrusters lots of Pull ups so a partner workout seemed like a good idea to finish off the week. The thing I like about the partner or team workouts is that they really make you accountable...you don't want to let your partner down so you push extra hard for extra reps or extra points. That pushing "extra hard" is what CrossFit is all about and its what allows you to continue to improve.

WARM-UP

I don't always post a warm up but because this workout is all bodyweight I think it is important to put a strength element in there. The Barbell Complex is awesome for practicing the skills of the olympic lifts and for general overall body strength

Barbell Complex

perform 6 consecutive reps of each movement...moving right from one movement into the next with no rest. Perform a total of 3 sets increasing the weight on each set

6 Deadlifts

6 Bent over Rows

6 Hanging Power Cleans

6 Front squats

6 Push Press

6 Back squats

Men- 65 lbs, 85 lbs, 95 lbs

Women 45 lbs, 55 lbs, 65 lbs

WOD

"Partner Workout"

Squat - 1 point

Pull up - 2 point

Push ups - 2 points

Burpee - 4 points

one partner goes for 2 minutes performing the above 4 exercises in whatever manner they want to maximize points in the 2 minutes.

After 2 minutes partners switch and continue trying to maximize points....

Continue this for 20 minutes total or 5 rounds each.

Score= total number of points

Thrusters and Pullups

No...its not FRAN....but I think it might be worse...ok maybe not worse but longer with way more reps and its going to put a BIG dose of HURT on. I know those first few rounds will feel ok the after that the minute rest is going to feel like it is getting smaller and smaller and smaller.

WOD

1 Minute of Thrusters (95 lbs/ 65 lbs)

1 Minute of Pull ups

1 Minute of REST

7 Rounds

 

 

Check out the video that Rich made from our event this past weekend

 

 

JOSH

Wow..... so far a week of max lifts and now another benchmark HERO workout. CrossFit has named “hero” workouts after men and women who have died in the line of duty. Josh is named after SSG Joshua Hager, and was first posted on the Main Site on February 26, 2007.

Scale pull-ups with bands, or do jumping pull-ups. Scale OHS weight as needed – but don’t go TOO easy. After all, they’re one of only two movements in this workout.

WOD

"JOSH"

21 Overhead Squats (95 lbs/65 lbs)

42 Pull ups

15 Overhead Squats

21 Pull ups

9 Overhead Squats

18 Pull ups


 

Just a reminder that Hybrid fighting is tonight at 8pm. Learn advanced defense techniques from TJ Kennedy and get a great workout at the same time.
 

HEAVY PUSHING AT BURLINGTON'S CROSSFIT CONNECTION

Just a reminder that our kids program is underway. There is still plenty of room for your kids to join in on the fun and fitness. Sure wish I had started crossfit when I was young! Yes that means I am old.....

 WOD

Work up to your one rep max pushpress

4X4 of 75-80% of your one rep max

and then a nice little met con effort to finish up...

7 sumo deadlift high-pulls (95/65 lbs)

9 knees to elbows

11 push-ups

As many rounds as possible in 8 Minutes

A couple of new pictures from the weekend Halloween Competition....

 

CrossFit Halloween

Thanks so much to everyone that came out yesterday to our event.......Awesome weather for all our outside workouts and awesome costumes.......pictures and video coming soon......

And thanks so much to Val and Anne Marie for doing most of the organizing and food and prizes etc.

The workouts yesteday were as follows......

1. Grace - 30 reps Clean and Jerk @ 135 lbs/ 95 lbs

2. 500 m ROW

50 m Tire flip

150 m sandbag run (men 2 sandbags/women 1 sandbag)

30 sandbag squats

150 m snadbag run

30 sandbag squats

50 m Tire flip

500 m ROW

3. Run 400 m with 95/65 lbs- 20 SDLHP @ 95/65

Run 400 m with 35/20 lb DB - 20 DB Thrusters 35/20

Run 400 m with 25 lb plate- 40 m OH lunge with plate

Run 400 m with 20/12 lb med ball - 20 Wall Ball 20/12 lbs

See more pictures on our Facebook Group Crossfit Connection

SUNDAY FUN

Just a reminder that this Sunday is our CrossFit Halloween Competition and BBQ. ALL are welcome but please let me know if you are coming so we have an idea on numbers. Individual competition starts at 1PM and lasts for approx 2 hours. The individual competition  consists of 3 separate workouts. AT 3 PM is the kids competition and at 4 PM there is a One workout TEAM competition. The BBQ should get going in the early afternoon and there will be lots of food and drinks.

Don't forget our HALLOWEEN THEME so come in costume to workout for extra bonus points.

For those of you that cant make it there will still be a 10 AM Class on sunday morning and our first class of ACT at 11 AM.

WOD

10 Ring Dips

15 Push Press (95 lbs/65 lbs)

20 Box Jumps

4 rounds

 

 

KICKFIT @ Burlington CrossFit Connection

WOD

 

6 Squat Cleans (135lbs/ 85 lbs)

8 Knees to Elbows

3 Push Jerk/Split Jerk (135 lbs/85 lbs)

200 m sprint

 

4 rounds

 

 

What is KickFit? KickFit is the brain child of David Nixon – a Crossfit certified instructor with over 25 years of martial arts and fitness industry experience.  KickFit embraces the fundamental philosophy/methodologies of Crossfit, while incorporating the skill specific training and aerobic exertion of fitness kickboxing. 

 

Who Can Benefit From KickFit?  KickFit is a system that will meet virtually any athlete’s fitness needs – with your effort determining your achievement.  KickFit could be characterized as a Crossfit light, with a slightly greater degree of emphasis on aerobic training and a de-emphasis on load bearing. It is an excellent training option for athletes:

 

(1) Wanting to improve general fitness

(2) Recovering from load bearing injuries

(3) Looking to refine fine motor/eye hand co-ordination skills

(4) Working their way into a full Crossfit regime

(5) Wanting to de-emphasize/avoid extreme load bearing training

(6) (Women) looking to develop basic fitness and striking skills for self-defence
(7) Refining athletic reaction/timing for other sports
(8) Who enjoy the camaraderie and motivational benefits of partner training 

 

What Can I Expect?

 

KickFit Stresses Body-Co-ordination And Transitions Between Energy Systems.  Much like Crossfit, KickFit classes incorporate a good deal of anaerobic training.  In addition, athletes will learn kickboxing skills with an eye to developing smooth body co-ordination and the ability to make quick transitions between aerobic and anaerobic fitness systems - replicating the energy demands of combat athletes.

 

Will I Have To Spar?  No! The objective of KickFit is to promote the fitness level of high performance combat athletes without the risks.  While you will work with partners, and usually be required to hold striking shields, you will not spar or fight EVER! KickFit emphasizes fitness - not combat.

 

Will My Kickboxing Skills Help Me Defend Myself?  Yes! While the main objective of KickFit is fitness, you will develop striking and conditioning skills supportive of self-defense.  KickFit however, is not designed to develop these skills to the level of competitive combat athletes.  If you’re looking to develop more refined combat skills, speak with Dave about personal training sessions.

 

What Can I Expect From The Instructor?  Dave Nixon will treat your training goals as sacred and will hold you to the standard you choose.  Training is taken seriously, recognizing that people only continue in activities they enjoy. Dave’s particular brand of wit and humor will undoubtedly keep you coming back for more, as any of his former athletes will attest.

 

Expect your KickFit class to be High Energy, High Activity, Motivational and Fun! 

David has over 25 years experience in the martial arts and over 15 years experience as a coach and instructor for Karate and Kickboxing. He currently holds a 4th degree Black Belt in Karate and is also a Certified Crossfit Trainer. He has competed on numerous occasions and is a former member of the 1997 Canadian National Karate Team. In 1998, 1999, 2003, 2006 Dave turned his attention from competing to coaching were he successfully coached members of Team Canada. He  takes pride in helping people achieve their goals wether it be in competition, fitness or achieving a Black Belt.

Classes : MONDAY @7PM

  TUESDAY & THURSDAY @ 10 AM

  THURSDAY @8PM

   SATURDAY @11AM

KICKFIT is included in your regular membership- monthly unlimited or class passes

 

 

NEW CLASSES

Hybrid Fighting starts tonight at 8 PM. For this class you can use your regular class passes or if you are a monthly unlimited member it is an extra $50.00 per month...drop in is $20.00

ACT starts this Sunday at 11 AM. The full 8 weeks is $99.00 or you can use your class passes, this program is included in all monthly unlimited memberships....drop in is $15.00

More info is available if you log into booking your classes including class descriptions and schedules.

WOD

10 Deadlifts @1.5.x bodyweight (i.e. if you weigh 180 you should be using 270lbs)

50 Double Unders

3 rounds

Commando Kevin

WOD

"Daniel"

50 pull ups

400 m run

21 Thrusters (95lbs/ 65 lbs)

800 m run

21 Thrusters (95lbs/ 65 lbs)

400 m run

50 pull ups

Here is a letter we received from Kevin Doucette(Commando Kevin) about his CrossFit experience. We also have some before and after pictures.....but I recommend you be sitting down when you look at these.

I am not sure that I can write a testimonial that adequately describes what the Crossfit Connection in Burlington, and more specifically, what Jason and Ruth have done for me, given the terrible shape I was in when I showed up for my first visit to Crossfit.

In attempting Christine {the name of the workout} for the first time, I was not able to complete it, in fact I was outside on my hands and knees gasping for air, I felt so sorry for Ruth because she was so concerned about me, and whether or not I was going to be ok, and assured me that all I needed to do was come back, and between Jason and herself they would train me to be able to participate, there was only one condition, that when I came I had to give my best effort, not someone else’s best effort, my best effort, and that would change as I got stronger, and if I came back I would get stronger.

In fact it was exactly what I needed, with the understanding that it would be the best I could do on a given day, and knowing there were dedicated professionals’ there to support me, I began my journey into the crossfit world.

The gains that have come from this type of training have gone far beyond my physical well being, not only do you get better physically, but everything gets better, I sleep better, I work better, I exercise better, I eat better, I am less stressed. It enables me to be a better father, partner, friend & professional and the level of self confidence I have now, I have not had since I was in my early 20’s, and I will be turning 48 next month.

I could go on for pages on what I think of Crossfit, but I believe not only is it Crossfit but it is the environment that Jason and Ruth have created within those walls that makes the experience what it is, you need a safe and secure place where you can take the risk needed to put forth your best effort, because without risking failure you cannot put forth your best effort, and being able to challenge yourself without that fear of failure is what makes it all work. The support that I received from the other athletes’ has been inspirational, and I can’t thank them enough, and I don’t have to thank them, because they do it for every person who comes through the door.

It has been 4&1/2 months since I began this journey, and where it has taken me I did not think was possible. There are days, like in everything else when you think you can’t do anymore, but all I do is remember what I was told to me on my first day…………..

All you have to do is keep coming back, give your best effort and you will get stronger.

Thank you so much Jason & Ruth, you truly have changed me.

Kevin Doucette

 

 

 

 

 

Sign Up for Sunday

This Sunday October 25th we are having our Halloween CrossFit Challenge and BBQ. Workouts start at 1 PM and the individual competition well run for a couple of hours. At 3 pm we will have the kids competition and at 4 pm the TEAM Challenge. There will be a BBQ, and potluck with plenty of food and drink. If you plan on attending could you please SIGN UP at the gym or email me by THURSDAY so we have an idea on how much food to get. There is a $20.00 entrance fee ($5.00 for kids) to cover some of the cost for food and beer and prizes etc. Also we need cheese trays and veggie trays so if you wan to bring something let me know.

WEAR YOUR COSTUME!!!

WOD

50 Double Unders

4 rounds of:

7 Squat Cleans (135 lbs, 85 lbs)

10 Pull ups

30 Push ups

ending with 50 more Double Unders