Burlington CrossFit Saturday May 23, 2009
Warm-up
Run Progression and stick work
Cone Running forward and backward
Suicides
Core
4 Rounds
15 Sit-ups
L-Sit
WOD – 2 Rounds for Time
Run 400 m
10 Manmakers (M 20lbs/W12lbs)
Run 400m
15 Thrusters (M 95lbs/W 65lbs)
Run 400m
20 Box Jumps (20 in Box
Burlington CrossFit, Burlington, On
Tuesday May 13, 2009
WOD - Wedding March ASMRAP in 20 mins
3 L/R Walking Lunges with DB overhead
4 Front Squats
5 Push Press
Welcome back Paul for your second week of workouts, the foam roller will become your new best friend.
Burlington CrossFit, Burlington, Ont.
Sunday May 10, 2009
WOD - For Time
Run or Row 5km
Burlington CrossFit, Burlington, Ont.
Saturday May 10, 2009
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
This is a big WOD requiring great lung capacity the KTE and Burpees are the two exercises that slowed everyone down. The best way to get through the Burpees is to break it down into groups of 10, they then become much more manageable.
Burlington CrossFit, Burlington, Ont.
It seems that, slowly, people are starting to realise that the standard Westerner’s diet is not the healthiest. The following article from The Wall Street Journal fingers high consumption of refined carbohydrates and fat as the major culprits. Although fat is implicated, no details are provided as to why fat should be avoided. The need to reduce or outright remove refined carbs from our diets, on the other hand, is supported with an explaination.
Burlington CrossFit, Burlinton, Ont. Wednesday May 7, 2009-05-07
WOD - ASMRAP in 20 mins
Run 400m
10 Burpees
10 KB Swings
10 Pull-ups
10 Tire Jumps (30inch)
Excellent work today by Andrew, Scott, Tracey and Dean. This WOD would have been even harder solo.
Are you ready to compete? The first local CrossFit challenge is Saturday July 18th 2009 check out the link to find out more.
http://crossfitontariochallenge2009.blogspot.com
Burlington CrossFit Tuesday May 5th, 2009
WOD Kelly
5 Rounds for time
Run 400m
30 Wallball (#20/#16)
30 Box Jumps
With the warm weather back its nice to get outside and run, excellent job by everyone. Congratulations to Paul for sticking it out on his first CrossFit WOD and welcome back Julie, her first WOD after having her baby.
Burlington CrossFit,
Burlington CrossFit, Burlington Ontario
Meet Kojo, one of the strongest individuals I have met. Kojo played in the CFL up until the last year and is now a full time personal trainer. Kojo jumped into a CrossFit strength WOD with me and demonstrated his power in the Press by putting 255 lbs overhead.
Meet Julie a mother of two in her late 40's. Julie has always been active and has been consistently participating in CrossFit WOD's with Burlington CrossFit for the last year. Julie is benefiting from strength training as she get 75 lbs overhead in the Push Press.
Nice lockout with full extension.
