Burlington CrossFit

Burlington CrossFit    Thursday November 27, 2008

Annie 50-40-30-20-10 reps for time of:

Double Unders

Sit-ups

If you can't do Double Unders substitute 150-120-90-60-30 reps as quckly as possible. No particular type of sit-up is specified, anchored feet is fastest. Elbows to knees or hands to feet and shoulder to mat is a good way to compare performances.

Lisa W and Lisa U were able to complete the entire WOD as prescribed. Lisa W was first completing the WOD in exactly 10 mins. After Annie we completed the following:

10 Rounds of:

10 Deadlifts (#135/#95)

10 DB Push Press

10 Slam Ball

Rest 1 min

Thank you to Jennifer (Lisa W's sister) who is visiting from Regina, I hope you enjoyed the WOD, and welcome back Tom M, consistency is the key, see you soon.

Burlington CrossFit -Testimonial    

Wednesday November 24, 2008

I would like to share another testimonial to those who may be apprehensive about the benefits of CrossFit and how it may impact their life.

I have been participating in Colin’s CrossFit classes for almost a year now and I am very pleased with the results!  For my part, I have always been an active person, competing in a wide variety of sports and other athletic pursuits, while I was in school and afterwards.  I consider myself to be by no means an expert when it comes to fitness, but at the same time I am not a beginner either.  I had been working out on my own for a number of years, designing my own weight-lifting programs and “staying in shape”.  I was bored, but I figured that was the maintenance part of a healthy lifestyle. 

My story changes after my wife gave birth to our son.  Wow!  It’s a lot of work to raise a baby!  I was away from the gym or any type of physical activity for about 8 months.  I was tired, and felt weak.  I had to get back into something but couldn’t face a workout in the gym, and that’s when I learned about Burlington CrossFit.

I worked up the courage to try one class and see if I would like it (survive it!).  I will tell you it was hard (I was the last one to complete the W.O.D.) but it was all simple exercises that you could do in grade school, and for some reason find difficult now!  The surprising thing to me was that I enjoyed myself… a lot!  I was tired, I was sore, I wanted to go to the next class, and that was it - I was hooked.

The only message I would like to get across to anyone who is reading this trying to figure out if these classes are for them is this:  The movements are not difficult to perform or learn, The intensity of your workout corresponds to your own fitness level, There is always a way to challenge yourself to attain greater results, It’s fun (no really, you’ll see), you will be able to do exercises you probably figured you would never be able to do, and you will see results.

As a result, I am a card-carrying member of the CrossFit Nation.  I hope that others reading this are curious enough to give it a try, and feel the same way I do.

  

Thanks Colin,

Simon

 

Simon demonstrates some great form while performing a thruster during this W.O.D.

Burlington CrossFit            Monday November 24, 2008

WOD    3 Rounds for time:

21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Excellent work by everyone today, this WOD was directly off the main site, and everyone did a great job with only minor scaling.  It was very impressive to see Madeline complete 3 rope climbs on her first round.  Thanks for joining us Kojo, I told you these where some pretty fit ladies.

 

 

 

 

 

 

Burlington CrossFit        Saturday November 22, 2008

WOD    Complete 5 rounds of the following:

5 Deadlifts

10 Assisted Pull-ups

Increase weight every round on the Deadlifts until you reach your 5 rep max.  In between sets perform 10 pull-ups with the assistance of your partner.

After some heavy lifting we completed a team wall ball challenge. Guys against the girls, 500 wall ball for time. Guys 18lb, girls 12lb.  The guys edged out the girls but felt they could have taken on the 20lb med ball.

Burlington CrossFit    Thursday November 20, 2008

 

Great work tonight everyone. Welcome back Steve and great effort by Melanie for your first first time out. Check out your total round below.

Burlington CrossFit        Thursday November 6th, 2008

 

Old and new merge as we powered through our WOD.  Congrats on our newbies Tom and Tom on completing their first WOD.  Lisa and Lisa your form is looking really good.  Great to see Andrew, Amanda and Rob back again.   

Burlington CrossFit        Wednesday November 5th, 2008

We had a great Trainer's WOD today, thank you Andrew, Tracey, Cary and Lee for the friendly competition. The weather isspectacular for the beginning of November so we made sure we included a running component.

As many rounds as possible in 20 minutes:

Run 400m

10 Tire Flips

10 Pull-ups

10 Thrusters (95lbs/65lbs)

10 KB Swings