CrossFit Connection - Burlington, Ontario

Another Fun 4 Cycle Met Con

By now everyone knows how much I love these things....seriously ,in my opinion,thses are the best combo a short and medium time domain workouts....Hard hard each round with a full out effort in the 3 to 4 minute time domain...then rest and recover and go a it again....in total you end up with 12 to 16 minutes of work but all sustained at a pace that you would not normally be able to hold for that long...the best of both worlds.

WOD

20 Box Jumps

10 Thrusters 115 lbs/75 lbs

50 Squats

REST 3 Minutes

4 Rounds

CrossFit Football Total

The CrossFit Football Total is a new workout for us with a lift the we rarely do in CrossFit but a lift that I am sure most of you have some experience with. The Football total comes from the CrossFit Football site which puts a big emphasis on strength and power. This workout is performed just like the CrossFit Total however is consists of the following 4 lifts : Deadlift, Power Clean, Back Squat, and Bench Press.....after a warm up and a few light sets each of these lifts is performed as a 1 rep max...the total of all 4 lifts equals your CrossFit Football Total.

WOD

"CrossFit Football Total"

Combined max lifts of:

Back Squat

Deadlift

Power Clean

Bench Press

 

 

 

 

Just Like the Burlington Post

 
So do you ever read the Burlington post? I always get a kick out of the people who travel far and wide with their copies of the paper so that they can have their pictures taken in far off locations with paper in hand. Well here is our first official traveller......sporting his Crossfit Connection T.....looking like a BAD ASS race car driver in Florida....Yes it is Crossfit connection's very own DRU!!!

So if you have pictures of yourselves in far off locales sporting your nifty crossfit T shirt....send them our way!

WAY TO GO DRU for coming 3rd in the Ocala grand prix!

A nice week shaping up......

Finally the weather is going to be getting nice again......not that we had a bad winter but that little taste of spring a couple weeks ago makes us long for more......and with nice weather comes more running in the workouts and more stuff outside in general...the good news is that generally means less BURPEES!!!!! YEAH BURPEES!!!

WOD

300 m run

25 Snatch 75 lbs/55 lbs*

25 KB Swings 24/16 kg

25 Overhead squat 75/55

25 Box Jumps

25 Sumo Deadlift Highpulls 75/55

25 Thrusters 75/55

300 m run

*this is a full snatch not a power snatch

Julie sent us this inspiring video........

 

 

A Message from DR. STEVE

A  message from Dr Steve....our newest crossfit resident!

Hello CrossFit’rs

Question: What do Lance Armstrong, Tiger Woods, and Ruth Sheridan have in common?

Answer:They are all serious athletes.  So serious that maintaining their health in order to reach higher levels of fitness is not just an option it’s a PRIORITY. 

Have you asked yourself why that ‘guy’ can lift more than you can? Why that ‘gal’ can do more reps than you can? Why you are still sore from last week’s WOD and yet others are continuing to work hard?

Maybe you need to look inside for the answer.  Maybe it relates to your overall flexibility and tissue recovery abilities.  Maybe there is a build up of scar tissue. Maybe it has to do with your spinal alignment since all of the major muscle groups use the spine as an anchor to develop their power.

What have you been missing out on?  What is holding you back?

Active Release technique in combination with chiropractic care might be the answer for you like it is for Lance, Tiger and Ruth.  The difference in performance from having healthy tissues is measurable and significant.  Just ask any of them.

I have been helping athletes reach their potential for years and now and I am now extending that to the athletes at Crossfit Connection.

If you are hurting, if you are frustrated or if you feel limited, consider setting up a consultation to see if Active Release Technique (ART) and chiropractic could help you.   It’s easy, phone CrossFit Connection, book on-line through the website, or ask Jason or Ruth to set up a time for you.

In the meantime, you can check out the following website for more info on ART: www.activerelease.com

WOD

100 m SPRINT

20 Jump Squats

10 Pull ups

complete 2 rounds of this cycle

REST 1 MINUTE

4 ROUNDS

Karen and some more FUN

Today is a benchmark workout day..."KAREN"....just 150 Wall Ball to 10 Feet for time.....sounds easy enough. I have to comment,  in watching a few classes do this workout...10 feet is 10 feet...if that ball doesn't hit the target or totally clear the line then "NO REP" its pretty simple nothing could be easier to judge....anything else and you are just kidding yourself. Thankfully we will soon rectify this problem when I put up the new wall ball targets..they will be 10 feet and if you don't hit it you will be chasing your ball across the gym....I expect to see some increases in the "Karen" times.....we shall see.

WOD

"KAREN"

150 Wall Balls  20 lbs/12 lbs to 10 foot target

rest a few minutes

 Deck of cards

"hearts" = PUSH UPS

"diamonds" = PULL UPS

"clubs" = knees to elbows on the rings

"spades" = double unders x 3

the number on the card corresponds to the number of reps aces are 15, jokers are 50 of your choice

 

MAX FRONT SQUATS

Our new Workout LOG BOOKS are now in stock...these books are great (if I do say so myself) keep track of your daily workout , keep track of your benchmark workouts , keep track of all your max lifts and your 3 and 5 rep efforts, some nutrition info, some goal charting .....the list goes on and on......So I am STRONGLY suggesting and I want to say DEMANDING that you use these books.....IT IS THE ONLY WAY TO SEE YOUR PROGRESS and I get really tired of people asking me "how much weight do you think I should use for my 5 reps of back squats?" ....you should know exactly what you did last time because you wrote it down and you should try and increase from there.....SIMPLE...So get a LOG BOOK...write everything down and take some responsibility for your training and for where you want to go.......THATS MY RANT FOR THE DAY!!!

The new T-shirts and hoodies ,etc. are also now in stock in most sizes...still waiting for a few sizes to arrive.

For the rest of March and April we are selling a combo pack of a T-shirt and a Log book for $50.00 tax included.

WOD

Strength : MAX FRONT SQUAT

Conditioning:

10 Power Cleans 135 lbs/95 lbs

5 Ring Dips

5 Rounds

Wednesday is a beautiful day for .....BURPEES!!!

I think everyone always expects to run when it is nice out.....soon enough the amount of running in our WODS will increase...I usually program this stuff a week in advance so the weather can sometimes play a little havoc with my plans....Today is a 4 cycle Met Con......with 3 minute rest intervals...hit each of those cycles as hard and as fast as you can..

WOD

20 Box Jumps

7 Overhead Squats 115 lbs/75 lbs

20 Burpees

30 Double Unders

REST 3 Minutes

REPEAT 4 TIMES

here is a great shirt that Kristine sent us a picture of:

 

And this might be another reason for women to do CrossFit...Strong Legs, Strong Core......so this doesnt happen to you!!!

 

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HEAVY THRUSTERS

 

WOD

You have 1 MINUTE to COMPLETE 10 THRUSTERS AS HEAVY AS POSSIBLE

Rest 3 Minutes between each attempt

5 ROUNDS

if you successfully complete your 10 Thrusters add weight on each round

Your score is the HEAVIEST ROUND of 10 COMPLETED

Some pictures of our new Pull-up/Rope Climb/Wall Ball Structure.....not done yet bet getting there..

 
Here is Deb at the Crossfit Sectionals

Back To Reality

Congratulations to everyone again for your hard work this weekend at the Sectionals.....time to step up the training a little bit now I think. I remember last year when I was preparing for the CrossFit Games in California, many people at the gym commented that they felt like they were going to California as well as the intensity and difficulty of our workouts began to progress....well I think its that time again and this time I have a few friends along as well :)..... I know that our workouts are hard as they are...BUT...expect a few different things thrown into the mix over the next couple of months in order to move ALL of you to YOUR next level....this is going to be FUN!!!

WOD

Strength : DeadLift 5 sets of 5 @ 75% of 1 rep MAX

Met Con :

Power Snatch 115/75

Pull- ups

Push ups

Reps of 21-15-9

Here is a video that someone sent my of the second workout at the qualifiers: 3 rounds of 10 of OH Squats and Burpees. I am always telling everyone at the gym to get lower in their squats...I think it is time that you start telling me.....in this workout I had 11 or 12 reps called back for not being deep enough...better to err on the side of being too deep then not having your reps count!!!!!