CrossFit Connection - Burlington, Ontario

This should be FUN *Crossfit Connection, Burlington *

WOD

Every minute on the minute 6 BOX JUMPS (24"/20")

the rest of the minute

SQUAT CLEAN TO THRUSTER (95 lbs/ 65 lbs)

*workout is over when you have completed 65 reps of Squat cleans to thrusters.

but at the top of every minute you must complete 6 box jumps

 

For the Squat Clean to thruster this is a full squat clean with the bar starting on the ground. Receive the bar at the very bottom of your squat and then in one motion fully extend to thruster. Bar touches the ground each rep.

A QUICK REMINDER TO EVERYONE TO JOIN OUR FACEBOOK GROUP "CROSSFIT CONNECTION". There are some fantastic new pictures on there taken by our resident photographer Julie. Thanks again Julie for coming out to our 8am class to take the pictures!

LIFE IN THE ZONE......Continued

Last week we talked about the Zone and a bit about the science behind it. Today we will look at the RESULTS YOU CAN EXPECT

Depending on the state of your health and wellness when you first enter the Zone, you can expect the following to occur: 

	Increased energy
	Gradual loss of body fat
	Better mental acuity
	More restful sleep and a decrease in the amount needed
	Decreased muscle and joint pain
	Improvement in your cholesterol profile
	Decreased carbohydrate craving

The above changes can take place immediately but for others it may take a little longer as a result of one’s individual biochemistry. For example, some Zoners notice that their carbohydrate cravings disappear immediately but for others it make take a few days or a week.

These changes also depend on your prior eating habits before entering the Zone i.e. were you following a high carb, low fat diet or were you following a high protein, low carb diet.  However, if after a week you are NOT maintaining good hunger control for at least 3 to 5 hours after consuming a Zone meal you may need to make some adjustments

BUT Before making any adjustments consider the following:
 

1.	Are you eating the correct number of blocks per day?
2.	Are you eating the correct amount of fat with each meal?
3.	Are you  drinking at least 64 ozs. of water?
4.	Are you below the ideal body percentage to start with?

Remember not everyone is the same genetically.  Insulin control can be accomplished by keeping one’s protein to carb ratio within a range of .5 to 1.0.  The 40/30/30 starting ratio in the Zone is based upon a .75 ratio which is the ideal ratio for most people in the Zone.  This means that for every 3 grams of protein, one consumes 4 grams of carbs.  If you are experiencing good mental clarity and no hunger for 3-5 hours after a Zone meal then the 40/30/30 ratio is the correct ratio for you.  Continue to prepare every meal with the same ratio to experience the same hormonal response.  Always start out with this ratio and then if the above changes are not being experienced, experiment slightly on either side to determine your limits by using hunger and mental clarity as indicators.

How to Adjust Your Engine

Hungry and Loopy - If you are hungry and loopy (i.e. mental focus diminished) after a meal, you have probably spiked your insulin levels by consuming too many carbohydrates relative to your protein amount.  Next time you make that same meal, decrease your carbohydrate blocks by one block and add 3 mini blocks of fat (4.5 grams).  You are simply replacing the calories from the dropped carbohydrate block with monounsaturated fat.

Hungry and Good Mental Focus - If you are hungry but still have good mental focus after a meal, you have probably pushed your insulin levels too low by not consuming enough carbohydrates relative to your protein amount.  Next time you make that same meal, increase your carbohydrate blocks by one block and leave fat the same.

No hunger for 3-5 hours and good energy and mental clarity- Congratulations.  You are in the Zone and no adjustments are necessary.

A Big Congratulations to Dawn and Ryan

WOD

300 m Run

10 Overhead Squats 95 lbs/65 lbs

10 Push Press 95/65

10 Ring Push Ups

10 Thrusters 95/65

10 Push Ups

10 Pull ups

3 Rounds

 

    Once upon a time there was a husband and wife who decided enough was enough – they needed to get into shape.  In January 2009, the husband found Crossfit Connection and convinced his wife that they should sign up for the 8 beginner sessions with Ruth.  Even though the wife resisted, she gave in and agreed to go.  After the warm up on the first session, she wondered if she had made a mistake!  She barely did 30 squats, and she still had a full workout to do after the warm up.  Well, both the husband and wife made it through “Christine” and promised Ruth that they would be back for the second session.  During the second session though, the wife almost broke out in tears and it was questionable whether she would return to finish out the rest of the 8 beginner sessions.

    Well, the wife persevered and did complete all 8 beginner sessions, thanks to the support of Ruth and Jason, and her husband.  She even began to enjoy Crossfit.  The moves were challenging, but the wife started to feel great about the progress she was making and she was amazed at how her endurance and strength could improve in such a short period of time.  Then, in March 2009, the husband and wife found out that their family was going to expand from 2 to 3.  They were thrilled, but the wife was worried that she would have to stop Crossfit, just as she was really getting into it.  After discussions with her doctors, Jason and Ruth, modifications were put into place that allowed her to continue to do Crossfit, but at a safe level.

    As I look back on this story, I am still amazed and astonished at the progress I have made in the last 10 months.  I have never been a very athletic person, but Crossfit is a workout that has put me in the best shape I have ever been in.  Even today, one day before my due date, I am in better shape now than I was when I first started Crossfit. 

    The fact that Crossfit is scalable was paramount in my continuation with it.  Once I found out I was pregnant, I needed to be careful with heavy weights and certain movements.  Box jumps were switched to box steps right away, really heavy weighted exercises were scaled down to a moderate weight and racing against the clock came to an end.  Ensuring that I was able to catch my breath and not get too hot were factors that I always kept an eye on.  As my pregnancy progressed, the sit ups were replaced with knees to elbows, then the plank hold, and pull ups were eventually replaced with ring rows.  There was not an exercise that Jason and Ruth put on the board, that couldn’t be scaled or substituted with something else that was safer for me to do.  Today, for example, the workout consisted of Thrusters (@ 70 lbs for women) and pull ups.  My workout was Thrusters @ 50lbs and ring rows, and I got just as good of a workout today as anyone else doing the prescribed WOD.  That is what I love about Crossfit – no matter what exercise level you are at, you can scale the workout so that you are pushing yourself to your max.

Finally, the social environment that Jason and Ruth have created at the gym is something that is near and dear to me.  You will not find more supportive people around, who encourage and cheer you through the entire workout.  I would like to thank everyone for keeping me motivated during the past 10 months.  I am excited to introduce Baby Blades to the Crossfit world, and I can’t wait to get my name on the board for some of the WODs. 

 

Sincerely,

Dawn Blades

 

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Ruth and Jason,

We had an amazing day yesterday! Dawn and I are now proud parents to a healthy baby boy!!

Owen Arthur Blades was born last night at 9:20pm. He weighed in at 8lb 15.5 oz!!

Dawn and Owen are doing great! The birth was a classic Crossfit WOD!! Dawn started to have to push at 9 pm and at 9:20 Owen arrived! A perfect 20 minute WOD! Dawn and I had a great laugh about that.

 

One Day of HEAVY.......kind of

You had to know it couldn't last ALL week........so one little day of something HEAVY, and in the grand scheme of things it isn't really heavy at all...if I asked you to back squat 135 lbs or 95 lbs you would think it was a joke it's just the extra challenge of putting that same weight OVERHEAD and squatting with it that makes it difficult....Shoulder STABILITY and FLEXIBILITY along with mid-line STRENGTH thats what the OVERHEAD SQUAT is all about. Keep working on it!!!!

WOD

10 Overhead Squats 135 lbs/95 lbs

30 Knees to Elbows

8 Overhead squats

24 Knees to Elbows

6 Overhead Squats

18 Knees to Elbows

4 Overhead Squats

12 Knees to Elbows

2 Overhead Squats

6 Knees to Elbows

MORE ABOUT THE ZONE......

So the last few days we talked about the hormones that we are trying to keep in balance by eating the correct combinations of food. Today we will talk about those combinations and how we accomplish that goal by combing proteins, fats and carboydrates.

The AVERAGE woman usually needs 11 blocks  per day while the AVERAGE man  usually needs 14 blocks a day.  Factors affecting one’s daily block requirements are lean muscle mass and activity level.  Keep in mind that  11 and 14 blocks are the average. A proper calculation should be done based on your lean body mass in order to determine your own block prescription.

Definition of a Block

A balanced Zone block contains 3 mini blocks containing the following macronutrients:

1C + 1P + 1F

1 Carbohydrate =  9 grams
1 Protein  =  7 grams
1 Fat = 3 grams

When eating a low fat protein source such as chicken and fish, it is assumed that 1.5 grams of fat is hidden in each mini block (7 grams) of protein.  For this reason you will often see a mini fat block counted as 1.5 grams.  One half of the fat block is hidden in the low fat protein source and the other half of the fat block is added. 

This is broken down as:

1 Carbohydrate = 9 grams
1 Protein = 7 grams
1 Fat  = 1.5 grams + (1.5 grams hidden in low fat protein source)

In both cases the full fat quantity in the balanced block is always 3 grams (the hidden 1.5 grams of fat in the low-fat protein source) and the added 1.5 grams of fat.

A full fat block = 3 grams
A mini fat block = 1.5 grams

If eating a non-fat protein source ie egg whites, protein powder, non-fat yogurt etc., one must add 1 full fat block (3 grams) or 2 mini fat blocks.

Conversely, if eating a high fat source of protein ie steak, bacon, salmon etc., no added fat is required

 

So what this means if you're zone prescription is for 11 blocks of food per day, you will be eating 11 P, 11C and 11F. Each time you eat you will match quantities. The easiest way to match these quantities is through the use of zone bloack charts which contain specific measurements for all kinds of foods. If you would like some block charts you can search for them online or see me at the gym for a copy.

Hopper Deck Thursday's

Another Thursday another "random" workout pulled from the "Hopper deck" with maybe a small bit of influence on my part........so it took us 2 or 3 tries to come up with something that would work...most of that had to do with equipment needs and the number of people here.....In the end it all worked out and stayed in perfect form with our Met-Con week. I wrote a few weeks ago about the randomness of these workouts and how that was so much in line with CrossFit....I think I need to expand on that idea a little...Randomness is great when it comes to metabolic conditioning....different moves, different skills, different rep schemes, different time domains, all of this challenges us in different ways and forces us to adapt and become better all round. However with other aspects of training , and most notably I am thinking of strength and power, a PLAN is of paramount important for enabling our athletes to show continued improvement. The last few months I have been working much harder on this in terms of programming our workouts in order to continue the improvement of our athletes...and I think it is showing.....especially with those of you who are regularly here 3-5 times per week....The best programming in the world won't do much if you are only sporadic in your training.

WOD

"Tabata Something Else"

Pull ups

Push ups

Sit ups

Squats

*for this workout each movement is done for a full TABATA....20 seconds of WORK, 10 seconds of REST for 4 minutes or 8 rounds. So the entire workout is 16 minutes and your score is the total # of reps completed.

 

 

MORE ABOUT THE ZONE.......

Yesterday we discussed how the zone is a physiological state where the three major hormone systems in are body are maintained within ranges consistent with optimal health. we also discussed how those major hormones are controlled by foods....those foods are carbohydrates (stimulating insulin), proteins ( affecting glucagon) and fats (affecting eicosanoids).....So what are these hormones and what do they do? 

---

What is Insulin?

Insulin is a storage hormone and it pushes glucose (sugar) into our cells.   Insulin has a key role of keeping the blood sugar in our blood at a certain level being not too high or not too low.

Insulin supplies our brain with a constant supply of "sugar" as that is the brain's preferred fuel.  The brain cannot go more than three or four minutes without an adequate supply of sugar or it will start to shut down.  However, a small amount of sugar (ie one tablespoon) will last the brain approximately four to six hours.

Insulin also supplies our muscles with blood sugar, but again they do not require a huge amount.

The excess sugars in our body, under the influence of insulin, are stored in the liver.  However, the liver can only store about six tablespoons of sugar at any time.  Over and above that, if the body has too much sugar, the liver (under the influence of insulin) will create FAT.  Once the fat has been created insulin then opens up the fat cells and pushes the fat in for storage. 

Did you know the average North American stores the equivalent of 1,700 pancakes in his or her cells as energy?   The hormone responsible for all this storage is insulin.  The main reason that North Americans are so fat is because of the current high carbohydrate, low fat diet.
 
 

What is Glucagon?

Glucagon is the sister hormone of insulin and really does the opposite of everything insulin does. 

Insulin pushes energy into our cells for storage while glucagon helps release that stored energy.  One of the major things that we like glucagon to release is FAT.  Thus if one eats correctly in the Zone, glucagon levels will go up and our fat cells will start releasing stored energy.  The muscles will then use the fat for fuel.

Only foods containing large amount of protein can stimulate glucagon secretion; whereas insulin requires carbohydrates for secretion.

The Zone strives for a balance between insulin and glucagon hormones.  In other words we want both hormones to work together in a balanced setting ie either one not too high or not too low. 
 
 

What are Eicosanoids?

Eicosanoids are super hormones that control all of the body's hormonal systems ie cardiovascular system, immune system, central nervous system, reproductive system and so on.

 

A WICKED WEDNESDAY

Another metabolic conditioning workout today...with one little barbell move thrown in for good measure...Short and Hard and Fast....no grinding it out with this one....just turn the screws tight and give it everything you have. These short workouts are the most demanding physically and mentally because most of us don't like to go to that "place". That "place" is where it hurts the most...it would be really easy to slow down a little and the pain would be so much less...UNFORTUNATELY so would be the results. I say this often but it is so true...."if you aren't lying on the floor gasping for breath at the end of this workout then you still have more left to give" FIND YOUR LIMIT.......THEN SET A NEW ONE!!!!

WOD

Sumo Deadlift Highpull (95 lbs/65lbs)

Pull ups

Jump Squats

Wall Ball

Reps of 21-15-9

So as promised......a little more about the Zone.....

The Zone is a state of optimal health!

The Zone is a state of optimal health achieved by treating food as a drug.  The Zone is based on the hormonal response to food, rather than the caloric response to food.

 

Hippocrates, the father of medicine, instructed us 2,500 years ago to “let food be your medicine, and let medicine be your food”.

If food is used properly, one will experience:

• Permanent loss of excess body fat;
• Greater energy and performance (both mental and physical);
• Reduced risk of chronic disease, ie heart disease, diabetes and cancer; and
• Greater longevity.

A single meal can alter insulin levels by 50%.  Insulin control can be accomplished by keeping one’s protein to carb ratio within a range of .5 to 1.0.  The ideal ratio for most people in the Zone is .75.  What does this mean?  It means for every 3 grams of protein, one needs 4 grams of carbohydrates.

The benefits of maintaining insulin in the Zone are almost immediate because blood sugar is also automatically stabilized.  As a result one will feel:

• Less hungry
• More mentally alert
• More energy throughout the day
• Carb cravings will become a thing of the past

The Zone is a physiological state where three major hormone systems in our body are maintained within ranges consistent with optimal health.  Those three major hormones that are controlled with food and pharmaceutical grade fish oil are:

• Insulin
• Glucagon 
• Eicosanoids

The following foods affect the three major hormone systems in our body:

• Carbohydrates stimulate insulin
• Protein affects glucagon
• Omega 3 and Omega 6 fatty acids affect eicosanoids 

Tomorrow we will discuss how to use these foods to create that optimal balance

Twenty Minute Tuesday

More metcon today...keep a steady pace and grind out the rounds...for ring dips your bicep touches the top of the ring in the bottom position and your arms are fully extended in the top position.

WOD

25 Squats

10 Pull ups

10 Ring Dips

25 Sit ups

As many rounds as possible in 20 Minutes

 

Thinking about the Zone........

Its been awhile since I have posted much about diet and its importance in the fitness journey. With Christmas right around the corner and the new year just a short month and a bit away....it might be a good time to start ( or re-start) thinking about diet and nutrition. Remembering that diet is at least 50% of the battle and for some of us probably 80% of the battle ....its important to stop and think about what exactly it is we are putting into our bodies to make them run.....Food is a drug....and if we get that prescription right our bodies willdo what they were designed to do....without that right formula we will get fat, feel less energetic, and worst of all head toward sickness....diabetes, heart disease, hyper insulinemia.....

So here is the first of a bunch of posts to come to get you started in the right direction. Do it now....don't put it off it " after Christmas". Stop making excuses and get going....you will be better for it.

What is the Zone?

The Zone is a lifestyle, not a diet.  On the Zone you do not count calories.  You simply control a hormone in your body called insulin.  How do you control insulin?  The answer is by treating food as a drug.   One of the side effects that you will experience by keeping insulin levels in a tight Zone is a state of wellness, as well as loss of excess body fat.

The Zone diet sets your body up to BURN FAT as a primary source of fuel while you retain your LEAN BODY MASS.  In simple terms, Insulin is released after you eat carbohydrates, and while it assures that your cells receive the necessary blood sugar, it also inhibits fat burning, converts almost half of your dietary carbohydrate directly into fat and causes hunger.  The Zone diet moderates the insulin response by limiting the intake of refined sugars and keeping all other carbohydrates to about 40% of the diet.

The concept of the Zone is simple - every time you eat it must be in the correct ratio of protein to carbohydrate to fats.  That starting ratio?  40/30/30 - 40% carbohydrates, 30% protein, 30% fat.  The maximum control of insulin occurs for most people when this ratio is met.

The calorie restriction is not in the way of protein or fats in the Zone.  It is accomplished by eating less starches, breads, bagels, pasta and grains (the “white” food) called high glycemic carbohydrates which enter the blood stream like white sugar and raise insulin levels.  More emphasis is placed on eating fruits and vegetables (called low glycemic carbohydrates) which enter the blood stream at a slower rate and do not spike insulin levels.

The benefits of maintaining insulin in the Zone are almost immediate because your blood sugar is also automatically stabilized.  As a result you feel less hungry, you are more mentally alert and more energized throughout the day.  Carb cravings become a thing of the past.

Tomorrow.....eating in the zone....like a CAVEMAN....the paleo way of eating

A Week of MetCon

The last few weeks have been very heavy on the HEAVY side and it is showing..everyone is getting stronger able to lift more....and feeling it.....Getting stronger is awesome and its a huge part of what we do but we also have to balance this out with metabolic conditioning and proper rest and recovery...So this week we are taking a bit of a break from the heavy stuff and doing more metabolic conditioning....not to say that we wont still lift....just not as heavy and not as much....My bet is that everyone comes back stronger then ever in 2 weeks...with their shoulders feeling a bit more normal...as opposed to tight and sore like so many of you are...this is a great week to amp up the active recovery.....more stretching...more ice...etc....be nice to your body and it will be nice to you...

WOD

50-40-30-20

Box Jumps

Lunges

*Between each round of Box Jumps and Lunges do 10 RENEGADE ROWS (35lbs/25lbs)

*each step is one lunge

We use the 3 count RENEGADE ROW.....PUSH UP- ROW -ROW = 1 REP

 

 

 

Thrusters and Pull-ups

Once again it sounds like "Fran" but its not.......but I guarantee it will make your Fran time better......Thrusters a little heavier then usual...seems to be the theme for the week...everything a little heavier then usual........

WOD

THRUSTERS (105 lbs/70 lbs)

PULL UPS

Maximum consecutive reps of each*

REST 3 MINUTES

5 ROUNDS

*so we start with Thrusters and we do as many reps as we can, the bar must be in motion at all time......when you can no longer complete another rep you drop the bar and immediately go to Pull-Ups completing as many pull ups as you can until you have to drop off the bar. Your score is the total number of reps completed...REST 3 Minutes...complete 5 rounds

 

 

 

Finish up the end of the week....

We decided to finish up the end of the week with a nasty grind of a workout. MAKE IT HEAVY means make it worthwhile. Do it with intensity and you'll really see gains.

Training with intensity is how you see positive results in a short period of time. Unfortunately, training with intensity also sucks, hurts alot while you're doing it, can make you puke, has made some cry....you catch my drift... so not a lot of people can gut it out on a regular basis. Huge kudos to all of you who stay consistent! You know who you are!

Courtney sent an awesome quote to our Facebook Group today....thought it was well worth posting...

"Crossfit is like a cult....but without the creepy leader".........Courtney obviously doesn't know me well enough yet :)

WOD

5 Rounds for Time

15 deadlift

12 Hanging Power Cleans

9 Front Squats

6 Push Jerks

135lbs for the boys and 95lbs for the girls

A QUICK UPDATE ON SCHEDULE CHANGES:

PLEASE NOTE THAT WE HAVE ADDED AN ADDITIONAL SATURDAY MORNING CROSSFIT CLASS AT 9AM. THIS CLASS WILL RUN AT THE SAME TIME AS THE KIDS CLASS FOR THOSE OF YOU WHO MAY WANT TO WORK OUT WHILE YOUR KIDS ARE HERE. THAT MEANS THAT SATURDAY MORNING WE ARE NOW RUNNING 8am,9am,10am and 11am classes.

WE HAVE ALSO MOVED THE SUNDAY 8am HYBRID FIGHTING CLASS to noon on Sunday for all you Saturday night partiers who can't get up in time.

Connection Kids weekday classes have been cancelled until further notice. The Saturday 9am class is still in effect.

See the online schedule for changes.

Happy weekend everyone

Just for a little inspiration for all of us.......here is Dawn doing Sumo Deadlift Highpulls @ 55lbs.......I think she is due this weekend.........To quote Kevin "Unfreakinbelieveable"

Hopper Deck Thursday

Everyone loves the "Hopper Deck Thursday".....today because of the crappy weather we decided on a moratorium against any running....So funny enough the workout that came out was one that we just did 2 weeks ago....such is the randomness of the "Hopper Deck"

WOD

Box Jumps (24"/20")

KB Swings (24kg/16kg)

Sumo Deadlift Highpull (75lbs/55lbs)

Reps of 21-15-9