CrossFit Connection - Burlington, Ontario

The Last Workout of the YEAR!!!

Reminder that tomorrow NEW YEARS DAY our class is from 12-2 pm. It will be a full 2 hours and I guarantee it will be tough...bring some water, maybe bring a snack for energy. Following the class we will be doing our POLAR BEAR DIP ...meet at 3 pm at the pavillion on Beach Boulivard.

Also there will be NO SCALING for the workout tomorrow...so if you are not comfortable, or maybe I should say capable, of throwing around 75 lbs for the guys and 55 lbs for the women,then I would recommend you pass on this one.

 

PLEASE MAKE SURE TO SIGN UP ONLINE FOR THIS CLASS. WE ARE CAPPING THE CAPACITY FOR SAFETY REASONS AND ITS GETTING CLOSE TO BEING FULL.

 

For those of you that placed an order for ISAGENIX, the product is in just in time for the new year! If you didn't order one but would like to start the new year off with a cleanse, I have a few extras in stock.

 

WOD

 

40 Wall Ball 20 lbs/ 12 lbs

30 Double Unders

25 KB Swings 24kg/ 16 kg

20 Steps Lunging Waiter's Walk 24kg/ 16kg

10 Box Jumps

 

2 Rounds

 

 

GARAGE GYM GHD's

 

Yesterday our new GHD's arrived. There is one set up in the gym to use and try out. Anyone interested in purchasing a GHD please visit www.thegaragegymstore.ca

 

 

 

JACKIE

"Jackie" is one of the Crossfit "Girl" benchmark workouts. Why are the benchmark workouts named after girls??? As coach Glassman, the founder of CrossFit says, "anything that leaves you flat on your back staring up at the sky gasping for breath, wondering what the hell happened, should be named after a woman."

"Jackie" will do that to you...she is short and intense......hmmmm....kind of like someone I know!!!

WOD

"Jackie"

1000 m Row

50 Thrusters 45 lbs/ 30 lbs

30 Pull ups

 

rest a few minutes

Press 4x5 @ 80 % 1 rep max

 

 

New To Crossfit? Not Sure Where to Start?

Crossfit Connection is Burlington's first stand-alone Crossfit facility. Currently in our third year of operation, we are proud to have trained hundreds of local residents in both Crossfit and nutrition. Check out our tesimonial page to see some of our athlete's amazing results.

Anyone who has recently purchased our Intro to CrossFit Bootcamp though WAGJAG please email me for more details. Classes start Monday Feb. 7. You can also purchase this program directly from this website, click on the sidebar "view schedule and book your classes" directly to the left. Sign your self up as a new user and purcahse the "Intro to CrossFit" program @ $39.99...this gets your info into our system and eliminates much of the paper work later on. Email is crossfitconnection@gmail.com 

HOW to get involved? Drop in and try a class for free or give us a call at 905-639-5050 to see where you might best fit in. Not ready to take those steps? Send us an email at crossfitconnection@gmail.com we'll be happy to answer your questions. Still not sure? Click here http://www.crossfitconnection.com/crossfit_connection/crossfit-connection-burlington-the-how-why-where-and-when.htmlto see our program for Newbies.

View our schedule and rates Download SCHEDULE3.doc (65.5K)">

Make it HEAVY for Tuesday

NEW YEARS DAY WE WILL BE RUNNING ONE CLASS FROM 12 PM-2 PM.....AND YES IT WILL TAKE 2 HOURS. FOLLOWING THE WORKOUT WE ARE DOING OUR ANNUAL POLAR BEAR DIP SO BRING YOUR SUIT AND A BLANKET.......THE PLAN IS FOR 3 PM AT THE BEACH BOULAVARD PAVILLION

*NEWS YEARS DAY WILL BE TOUGH.......JUST SO YOU KNOW!!

 

Heavy is a relative term....I just want the weight on this one to be more then you are used to doing...the goal would be 155 lbs for guys and 105 for girls. The push/split jerk is all about technique, jump hard with the hips then drive yourself under the bar as fast as possible. Pull ups are chest to bar meaning your chest contacts the bar at the top of each and every pull up.

WOD

5 Push/Split Jerks 155 lbs/ 105 lbs

10 Chest to Bar Pull ups

20 Squats

5 rounds

 

Monday at Burlington CrossFit Connection

Anyone that has made it through the last few days of WOD's has SORE LEGS....so with that in mind....think of these 200 air squats as a way to flush your legs out. The rest of the workout is more upper body and core demanding.

WOD

100 Squats

50 Push Press 75 lbs/ 55 lbs

50 Ring Rows

50 Sit ups

50 KB Swings 24 kg/ 16 kg

50 Floor Wipers 75 lbs/ 55 lbs

100 Squats

Boxing Day Madness

WOD

Partner Workout

Partner A

 30 seconds KB Swings 24kg/16kg

 30 seconds Box jumps 24"/20"

 30 seconds rest

while Partner B does

30 seconds Wall Ball  20lb/12lb

30 seconds Ball Slam 20lb/12lb

30 seconds rest

7 rounds

then both partners  together must complete a total of

12 Thrusters 95 lbs/65 lbs

every minute on the minute for 10 minutes

then

Partner A

30 seconds Wall Ball  20lb/12lb

30 seconds Ball Slam 20lb/12lb

30 seconds rest

while Partner B does

 30 seconds KB Swings 24kg/16kg

 30 seconds Box jumps 24"/20"

 30 seconds rest

7 rounds

then both partners together must complete

15  "Bear Complex" * (95lbs/65lbs)

20 Pull ups

40 Push Ups

60 Sit ups

3 rounds

*the "Bear Complex" - one rep = Deadlift, Hanging Power Clean, Front Squat, Push Press, BAck Squat, Push Press

 

 

 

 

Merry Christmas

WISHING YOU AND YOURS A VERY MERRY CHRISTMAS

BOXING DAY SCHEDULE

9 AM CROSSFIT

10:30 AM CROSSFIT

Send your own ElfYourself eCards

The 12 Days of CrossFit

It is the day before Christmas and the last day to get in a TOUGH workout before the massive intake of food and drink........This one should deliver as promised. I was even starting to hurt just writing it out and thinking about it. Only possibly to be outdone by what is in store for Boxing day when we really have some extra calories to work off.

WOD

"12 Days of CrossFit'

1 Clean and Jerk 135 lbs/95 lbs

2 Deadlifts 135lbs/95 lbs

3 Burpees

4 Pull ups

5 Box Jumps

6 Sit Ups

7 KB Swings

8 Double Unders

9 Push Ups

10 Man- Makers 35 lbs/25 lbs

11 Push/Split Jerks 135 lbs/95 lbs

12 Front Squats 135 lbs/95 lbs

This WOD is done just like the "12 Days of Christmas" song - 1 clean and jerk, 2 deadlifts and 1 clean and jerk, 3 burpees and 2 deadlifts and 1 clean and jerk, 4 pull ups and 3 burpees and 2 deadlifts and 1 clean and jerk, etc.

A "Chipper" Wednesday

Christmas Eve Schedule

 9 AM CrossFit Fundamentals

10 AM KickFit

Noon CrossFit

In CrossFit terms a "Chipper" is a whole bunch of movements thrown together in a high rep metabolic conditioning workout. So not a huge emphasis on strength  but lots of emphais on  skills, with a large variety of movments and lots of muscular endurance. Tomorrow is Christmas Eve......hmmmmm....expect another "Chipper Workout"

WOD

100 Squats

90 Double Unders

80 Push Ups

70 Sit Ups

60 Jumping Pull ups

50 Thrusters 45 lbs/ 30 lbs

40 Supermans

30 Box Jumps

20 Deadlifts @ Bodyweight

10 Handstand Push Ups

 

Thanks to Bronagh for taking me out on a ride along yesterday to play cop for the day . Had a fun time lots of light and sirens and interesting (to say the least) people.

 

 

Food, Drinks, more food and drinks and then some more

Ok, I had to post this because its not even Christmas yet and I am sick of eating.  If any of you are feeling like this right about now then I have a neat little recipe for you courtesy of one of our long time members. I made this recipe a couple of weeks ago and then again last week while I was preparing for our party.....lots of food around to nibble on and taste....soooooo tempting UNLESS you are just not hungry. The best way to stay "just not hungry" is by staying in the zone which during the hectic season can be a challenge. I found however by having this tasty little treat sitting in my fridge I was less likely to fall offside ( I saved that for the actual party!)......so here it is....sounds a little gross but its really really good.

1 medium container of low fat cottage cheese

2 250ml cartons of egg whites

4 packets of splenda or other sweetner

mix this all together in a bowl, pour it into a lightly greased glass cooking pan (12xp or bigger). Sprinkle generously with cinnamon. Bake at 400 degrees for about 1 hour. This entire recipe makes 12 blocks of protein and three blocks of carbs so divide and conquer.

Also, on Thursday I plan to make Isagenix order.If you would like to do a cleanse to start the new year off right please send me an email at ruth@thegaragegymstore.ca so I can get an idea of numbers to order.

WOD

Max Back Squat

then...

5 rounds for time  (115lbs for the guys/75lbs for the girls)

5 Curtis P's

10 toes to bar

5 box jumps