CrossFit Connection

Welcome to CrossFit Connection! Burlington's Premier Crossfit Facility

   

WE HAVE MOVED!

VISIT OUR NEW FACILITY AT 845 HARRINGTON COURT UNIT#5 and 6 (around back of building)

BURLINGTON ONTARIO

 10,000sq ft full service facility

 

Going into our 5th year of operation, we are an official CrossFit Affliliate with 10,000 square feet of gym, changeroom and shower space. Our CrossFit trainers are all certified and experienced crossfit athletes. We promote and foster a supportive atmosphere to help you reach your fitness goals and we guarantee you will have some fun on the journey there. Over the years we have assisted hundreds of people exceed their fitness goals in a supportive community environment! Whether you are an experienced crossfit athlete or are just starting to think about exercising we have something for everyone.

If you have questions or for more infromation please email us at crossfitconnection@gmail.com or give us a call at

 905-639-5050

 

 

 

Its Friday

HOLIDAY MONDAY HOURS

9 AM CLASS

10 AM CLASS

A two part BUY IN today with more SPRINTS and then FRONT SQUATS....yeah it's a little leg heavy but you won't feel it till the weekend........After that its all about shoulders with a bit of a twist, as it is kind of like 2 rounds, but there is only one run.....I was aiming for a certain time domain with the workout so lets see how you do.....use your STRICT PRESS MAX and your guide for how you scale this.....85% of your 1 REP MAX is a good guide.

BUY IN 

Part 1:

SPRINTS - 5 x 70 M  (north end of parking lot to ramp)

Part 2:

Front Squats - 3 reps on the MINUTE every MINUTE for 6 MINUTES @ 70% of 1 rep MAX

WOD

5 Strict Press 135/95 lbs

7 Push Press 135/95 lbs

9 Push/Split Jerk 135/95 lbs

400 M RUN

15 Toes to Bar

5 Strict Press

7 Push Press

9 Push/Split Jerk

15 Toes to Bar

CASH OUT : Free Friday

A note from Lindsay

Hi Everyone, every year I organize the Halton Walk for ALS at Bronte Creek Provincial Park.  This is the 8th annual walk, and over the previous 7 years Halton Walk for ALS has raised over $400,000 with approximately 300-500 participants each year.  

As a lot of you know my father has ALS (Lou Gehrig’s disease) and we have been fortunate enough that he has survived the disease for the past 9 years, although the average life expectancy is 2-5 years, with the average age of onset between 40-60 years old.  This is my family’s story: http://m.youtube.com/watch?v=yq2Sk_6NGVo&desktop_uri=%2Fwatch%3Fv%3Dyq2Sk_6NGVo

If you are free on Monday, May 20 please come out to support the ALS Society.  Funds raised that day go to patient care services and research.  There is no minimum donation required to register, and after the walk you have full access to Bronte Creek Provincial Park.

Walk details:
Monday, May 20 2013
Registration-1pm, Walk start-2pm
Bronte Creek Provincial Park- Parking Lot A
*Can register in advance or on the day of.
www.walkforals.ca 
My team is Tim’s Titans. 

Thanks! 
Lindsay Robertson

 

 

More RUN, more FUN

Weather looks amazing......lots of running today....here are the routes

200 M - To Dance Studio and back

300 M - To Road and back

400 M - Around the Building

BUY IN : POWER SNATCH - 2 reps on the MINUTE every MINUTE for 8 MINUTES. INCREASE weight each round but think form and technique over weight.

WOD

200 m RUN - 20 Push ups

REST 1 MINUTE

300 m RUN - 30 Sit ups

REST 1 MINUTE

400 m RUN - 40 Squats

REST 1 MINUTE

3 ROUNDS

CASH OUT : 2 sets of MAX reps Handstand Push ups

 

Get your RUN on

BUY IN : Power Cleans - 2 reps on the MINUTE every MINUTE for 8 MINUTES.......INCREASE weight each round up to a HEAVY DOUBLE.

WOD

10 Clean and Jerks 

400 M RUN

3 ROUNDS

WEIGHT OPTIONS

A) 115/80 lbs

B) 135/95 lbs

C) 155/110 lbs

*or SCALE as needed.

CASH OUT : 40 Hollow Rocks for time

Filthy Fifty

Pretty Simple.....10 stations, 50 reps at each, for a total of 500 reps. It's light and it fast until the BURPEES show up...grind it out!!!

BUY IN : PUSH PRESS - 3 reps on the MINUTE every MINUTE for 7 MINUTES at 75% of 1 REP MAX

WOD

"Filthy Fifty"

50 Box Jumps 24/20 "

50 Jumping Pull ups

50 KB Swings 16/12 KG

50 Steps of Lunge

50 Knees to Elbows

50 Push Press 45/35 lbs

50 Supermans

50 Wall Ball 20/14 lbs

50 BURPEES

50 Double Unders

CASH OUT : 2 sets of 20 reps GHD Sit Ups 

Reminder that our check in for our weight loss/nutrition challenge is tonight at 8:15. Everyone is welcome.

Hello...calling summer...are you there???

BUY IN : BENCH PRESS - Complete MAX number of repetitions in 3 MINUTES....REST when you need to. Bodyweight on the bar for men, 70% of bodyweigth for women.

WOD

12 Deadlifts @ Bodyweight

12 Pull ups

12 Push ups

12 Ball Slams 20/14 lbs

REST 1 MINUTE

6 CYCLES

CASH OUT : 1 round of MAX TIME DEAD HANG from the Pull Up Bars

SATURDAY OPEN HOUSE

OPEN HOUSE TOMORROW (SATURDAY)

 11 am - 3 pm

CROSSFIT CLASS at NOON

BBQ, Prizes and FUN

EVERYONE WELCOME

BUY IN : SPLIT JERKS - 1 rep on the MINUTE every MINUTE for 10 MINUTES...INCREASE WEIGHT each round up to a HEAVY SINGLE....but....keep your technique solid.

WOD

30 Air Squats

20 Wall Ball 20/14lbs

10 Box Jumps 24/20 "

5 Sumo Deadlift Highpull 115/80 lbs

MAX PULL UPS

3 MINUTE TIME LIMIT

REST 90 SECONDS

4 ROUNDS

CASH OUT : FREE FRIDAY 

 

Weather Permitting

Our Buy In today has some WIND SPRINTS, as long a the asphalt is dry and we don't have to worry about anyone slipping. Sprinting is all about POWER and power is paramount when it comes to CrossFit, or life for that matter. Power is the rate at which this work is performed. The same amount of work is done when carrying a load up a flight of stairs whether the person carrying it walks or runs, but more power is expended during the running because the work is done in a shorter amount of time. This is the essence of CrossFit perform more work in less time. 

So wind-sprints mean a FULL OUT sprint....make sure to run some easy accelerations and jogs etc to get your body warmed up for the demands of SPRINTING.....most adults never SPRINT...if they do run at all the move along at this shuffle pace that does little for them except burn a few calories....it certainly does next to nothing in terms of making them FIT.....So SPRINT like a kid runs, or like YOU ran when you were a kid.....full out like a rabid dog is chasing you!!!!

Our SPRINT distance is from the rock at the north east end of the building.....3..2...1..GO and sprint to the ramp......recovery is a walk back till everyone is ready to go.

BUY IN : WIND SPRINT - 5 times with lots of REST between each effort

if its raining...MINI FLIGHT SIMULATOR 5-10-15-20-25-30-25-20-15-10-5 Double Unders (8 minute time cap)

WOD

40 Deadlifts

30 Burpees

20 Shoulder to Overhead

10 Squats Cleans

As Many Rounds as Possible in 12 MINUTES

Weight Choices 

a) 135/95 lbs

b) 155/110 lbs

c) 185/135 lbs

Scale to what is appropriate for you if need be...but same weight for all movements

CASH OUT :  TABATA HOLLOW ROCKS - 20 sec on/ 10 sec off - 8 rounds

 

Progressive Overload

Our workout today has 3 seperate Rx Options - Rx1, Rx2, and Rx3....each round of cleans is progressive, meaning, you add weight from the 15 reps to the 10 reps and add again to the 5 reps.

Rx 1 - 95/65 to 135/85 to 155/95 lbs

Rx 2 - 135/85 to 155/105 to 185/125 lbs

Rx 3 - 155/105 to 185/125 to 205/145 lbs

As always you can scale the weight just make sure that your final round of 5 is near your 1 rep MAX.

 

BUY IN : BACK SQUATS - 3 reps on the MINUTE every MINUTE for 7 MINUTES at 75% of 1 REP MAX

WOD

15 Power Cleans

5 Handstand Push Ups

400 M RUN

10 Power Cleans

10 Handstand Push Ups

400 M RUN

5 Power Cleans

15 Handstand Push Ups

400 M RUN

CASH OUT : PISTOL PRACTICE - 1 TABATA - 20 seconds on - 10 seconds off - 8 rounds - alternate legs each rep.

A little preparation goes along way

BUY IN : OVERHEAD SQUATS - Every MINUTE on the MINUTE for 10 MINUTES complete 3 Overhead Squats....Start Moderate and ADD weight each round up to a HEAVY TRIPLE

WOD

50 Thrusters 45/35 lbs (Empty Bar)

then

KB Swings 24/16

Pull ups

Reps of 21-15-9

Finish with

50 Sit Ups

CASH OUT : 2 sets of STRICT PULL UPS (or your toughest scale)

Check out the video that was posted on crossfit.com yesterday with commentary from the lifter......this slow motion look with explanation is a great learning tool....

  

IT was HOT

Yesterday was hot....well hot compared to to what the weather has been like for the past gazillion days. I threw on some light summer clothes and Yikes wow do I need a little sun. The other thing I noticed was I need a little bit more LEAN. Winter clothes are forgiving and summer clothes NOT SO MUCH. THUS this Tuesday evening a reminder that we are kicking off our LOSE the PUDGE event at 8:30. As we have always said nutrition is at least 80% of the battle. I really believe its more like 90%. Come out and find out what its all about. There is a sign up sheet at the front desk ...we need an idea of numbers so we can be organized. An email or facebook message is a great RSVP too! Check out the Blog from last week for all the details.

 

Buy In: Strength- Deadlifts

Part A) Speed Pulls  2 reps on 30 seconds at 60% of 1 Rep Max. 8 Rounds

Part B) AMRAP UNBROKEN 85% of 1 Rep Max (1 Set)

 

WOD

Part A)

1 mile run (4 laps)

Rest 5 minutes

Part B)

5 Deadlifts 225/155 lbs 

10 Burpees

5 rounds

 

Cash Out: Max L-Hang from Pull-up bar (2 attempts)