CrossFit Connection - Burlington, Ontario

Double Fran......kind of

Thanks Debbie ( and Andy) for this one....Thruster's and Pull ups what a horrible lovely combination these 2 moves makes. One, the thruster, is the ultimate pushing movement moving the bar through a tremendous range of motion. The other, the pull up, is such a great test of pulling strength and when done with the kip a amazing combination of power and co-ordination.

WOD

Thrusters 95 lbs/65 lbs

Pull ups

reps of 10-1-10

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

 

Saturday at Burlington CrossFit Connection

A reminder to everyone that is signed up or that wants to attend. Our Affiliate Cup Training starts tomorrow (Sunday) at 2 pm. We are currently working on getting a live feed of the hockey game into the gym so everyone can watch.....hopefully this works out !!! Sign up online.....limit is 12.

WOD

Deadlifts @ Bodyweight

DB Squat Cleans 35 lbs/ 25 lbs

Knees to Elbows

Reps of 21,18,15,12,9,6,3

Heavy TABATA

Well we had to have one day this week of lifting something HEAVY....maybe we will actually see Terry resurface when he reads that we are lifting heavy stuff again.....at least for one day. Work on your weaknesses!!!

WOD

20 seconds of Thrusters (135 lbs, 95 lbs)

10 seconds of rest

20 seconds Box Jumps

10 seconds rest

20 seconds of Sumo Deadlift Highpull (135 lbs, 95 lbs)

10 seconds rest

20 seconds of Sit ups

10 seconds rest.

8 Rounds

* after every 2 rounds you get 1 minute REST.

scale the weight for this workout as needed BUT this should be heavier then you are used to.

Canadian womens hockey players are pretty freakin awesome! Cigars and Molson Canadian on the ice after winning Gold last night - gotta love it!!

Thanks for the great picture Ryan

 

This could take awhile!!!

Keeping in our theme of MET CON week.........

WOD

100 - 2 count Mountain Climbers

90 - Jumping Lunges

80 - Sit ups

70 - Double Unders

60 - Box Jumps 20 "

50 - Deadlifts 95 lbs/ 65 lbs

40 - AB Roll Outs  95 lbs/ 65 lbs

30 - Ring Rows

20 - Squat Cleans 95 lbs / 65 lbs

10 - Turkish Get ups 35 lbs/ 25 lbs

 

I also meant to add these pictures of Brandy's new "friend"....I am not sure if friend is the right way to put it as Brandy seems to be somewhat territorial on her own turf. This is Julie's dog Mousse.

And this is Mousse after he looked at the white-board and saw the WOD.

 

You don't know SQUAT

WOD

100 Squats

12 Pull ups - 12 KB Swings (24/16)

80 Squats

16 Pull ups - 16 KB Swings

60 Squats

20 Pull ups - 20 KB Swings

40 Squats

24 Pull ups - 24 KB Swings

20 Squats

28 Pull ups - 28 KB Swings

Funny how things change

Our AFFILIATE CUP TRAINING starts this SUNDAY from 2 to 4 PM. All that are interested please sign up on-line ( I should have it up by tonight). Those who have signed up on the sheet in the gym have first choice. After that we will limit the class size to 12 on a first sign up basis.

 

If I had posted this workout a year ago...while I would not have considered it to be "heavy" I would have guessed that many people would have had to scale the weigh in order to be able to do the movements. I don't think it will be like that today....for many of you 95 lbs or 65 lbs is now relatively light and the workout becomes all about metabolic conditioning...the way this one was designed to be.

WOD

9 Curtis P's * 95 lbs/ 65 lbs

15 Box Jumps

21 Burpees

4 rounds

* the Curtis P is - 1 hanging squat clean- right leg lunge- left leg lunge- push press

 

Metabolic Conditioning Week - Karen meets Annie

This week, or most of this week, we are going to be laying off the strength stuff and the heavy stuff and doing mostly metabolic conditioning type workouts. We have had a good couple months of heavier then usual work and everyone is getting so much stronger. Being strong is hugely important in CrossFit but so is metabolic conditioning and too much of one type of training will always be to the detriment of the others. A "down week" is also a great way to promote recovery..... so expect a test of that new found strength in the next 2 weeks. Now when I say "down week" I only mean in terms of less weight..expect the workouts to be very challenging and a little longer then they have been as of late.

WOD

Wall Ball 20 lbs/ 12 lbs

Ab Mat Sit ups

Double Unders

Reps of 50-40-30-20-10

SUNDAY FUN @ BURLINGTON CROSSFIT CONNECTION

This is a tough one...like Sunday's tend to be.....I originally planned it as 4 rounds then when I got here this morning changed it to 5 rounds ( much to people's dismay) ....I think my original plan was probably the best...oh well we got through it.

The Goal of this workout is to use ONE BAR, for guys you load it with one 45 on each side for the OVERHEaD SQUATS then you add another 45 to each side for the DEADS. For girls you start with a 25 on each side of a 45 pound bar for the OVERHEAD SQUATS   then add another 25 to each side for the DEADS.

WOD

5 Overhead Squats 135 lbs/95 lbs

20 Pull ups

15 Deadlifts 225 lbs/ 145 lbs

25 Push ups

REST 2 Minutes between each round

5 Rounds

Squat Clean to Overhead

This is short and tough so don't be shocked if I add a little, or a not so little surprise at  the end.....it will basically depend what the numbers are like.

This workout was the final workout of the 2008 CrossFit Games but I think???? we might scale it back a little....The weight was 155 lbs/ 105 lbs...we might??? go a little lighter, lets see what my mood is like in the morning.

The movement is full squat clean the stand up and get the bar to full overhead position however you like....thruster, push press, push jerk , split jerk.

WOD

30 Squat Cleans to Overhead 145-155 lbs / 95 - 105 lbs

 Rest a few minutes

Surprise????

The Lingo.....

I go through this so often with our athletes that I thought it would be good to post it here as a refresher course on the lingo we use in the gym.

Hanging 

 "Hanging" refers to the starting position of the bar - meaning that the bar is starting at waist or hip height in the "hanging position" and staying above the knee. We use this lingo for the hanging clean or hanging snatch. The bar never comes to the ground.

Squat Clean/Snatch vs. Power Clean/Snatch

The preface "power" in the clean or the snatch refers to the receiving position of the bar. Power means you receive the bar in a partial squat...just as deep as you need to go to get under the bar.

Squat Clean/Snatch or Clean/Snatch

These 2 terms are interchangeable meaning that whether it says clean or squat clean, snatch or squat snatch it means the same thing.... that  you receive the bar at the very bottom of your squat.

Rack Position

The Rack Position is the way you "catch" the bar on your clean or power clean. Elbows high, wrists bent back, bar in your finger tips with the weight of the bar being supported by your body not by your arms holding it up.

WOD

Strength

Hanging Clean 3 sets of 3 reps

Clean 3 sets of 2 reps

rest a few minutes

7 Sumo Deadlift HighPulls 115 lbs/ 75 lbs

7 Ring Dips

7 Rounds