Burlington's CrossFit Altitude Gym Personal Training CrossFit Classes Burlington

Snatch Ladder- Altitude style

Nice job to everyone on Elizabeth yesterday! Some shaking up of the leaderboard going on! Love it!!

Next week we do the last of the 3 Sweat RX WODs...so get ready! 

A couple of things I am thinking about doing for the summer to get us out "learning new sports" which if you read the fine print is a part of CrossFit!!

1- Altitude Golf Tournament- looking at heading out for a Friday afternoon golf game to one of the local courses.  Please indicate your interest on the whiteboard at the gym.

2- Altitude "Pool" WOD at Greg's house....instead of a class on a Saturday morning we have the WOD at his pool...OR we can do a BEACH WOD at Burlington Beach....let me know your thoughts!

3. Any other things you are interested in trying? I am always looking for ideas and people who can lead the activity and organize the event....step forward and volunteer!! Don't be shy!!

 

This WOD is a bit complicated to explain but essentially if you are not snatching you will be doing a boat load of double unders...if you get all the way through 20 lifts you get the chance to go for bonus points with MAX double unders in a minute!

Buy In: Overhead Squats- EMOM for 6 minutes 3 overhead squats at 80% of your 1 RM

 

WOD:

Starting at 45 lbs for women and 75 lbs for men, perform 1 Power Snatch or Full Snatch EMOM increasing weight by the specified increments in pounds for as long as possible. You may attempt to lift until the end of that minute! As many attempts as needed but you may no longer attempt to lift once that minute is up.

For every minute UNDER 10 minutes (under 10 lifts) you must perform 50 Double Unders (so if you lifted 8 times and failed on your 9th lift, you would do 2 x 50 double unders=100.

For every minute UNDER 15 minutes (11 to 15 lifts) you must perform 25 double unders.

For every minute UNDER 20 minutes (16 to 19 lifts) you must perform 10 double unders.

If you get all 20 lifts - perform MAX double unders in 1 minute which gets added to your snatch weight for your total score!!

Good Luck and happy snatching :)

Female: 45, 55, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125, 130, 135, 140, 145, 150

Male: 75, 85, 95, 105, 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190

 

 

Cash Out: with your snatch bar perform 3 x 20 ab roll outs. If you have time you may continue to work on your snatch.

 

 

 

Sweat RX WOD #2...Elizabeth with a Cap

Today we are doing the second WOD in the Sweat RX Open Championships- "Elizabeth".  If you have already done the first WOD in this series RX then why not enter the on-line competition for the "best of the best" champinships coming to the Can-Fit Pro Expo in August.  Here is the link to sign up.  TODAY IS THE LAST DAY TO REGISTER SO DON'T MISS OUT!!

 

Buy In: 1 rep max Dead Lift OR 1 rep Max Front Squat.  If youhave done both of these then the buy in is as follows: EMOM for 6 minutes,  2 Power Cleans at 90% of your 1 RM.

WOD:  Elizabeth

For people competing in the Sweat RX chamiponships, there is an EIGHT MINUTE TIME CAP.  If you do not finish the WOD record where you got to at the end of the 8 minutes. You may keep going and get an official time for the whole WOD but just be sure you know where you were at the 8 minute mark.  IF YOU FINSIH THE WOD in under 8 minutes then use the remaining time to do as many thrustares as possible using just a 45 lb bar.  (You MUST use the same bar you used in the WOD to complete these thrusters).  Record your time and the total # of Thrusters accomplished.  PLEASE EMAIL ME or Leave me a note with your time and score so that I may send in your score for validation.

For time:

21-15-9

Cleans (SQUAT CLEANS) 135/95

Ring Dips

Cash Out: 1 mile RUN

 

 

 

Push and Pull

If anyone wants to put in a SCALED TEAM for the Sweat RX event this Sunday...please let me know ASAP! Also still lots of room if you are a Masters for the evnt on Friday!! (40 plus)

Also a reminder to STAY HYDRATED in this hot weather...here is a bit about the warning signs of Heat Stroke and Heat Exhaustion.....

How heat affects your body

Exercising in hot weather puts extra stress on your body. If you don't take care when exercising in the heat, you risk serious illness. Both the exercise itself and the air temperature increase your core body temperature. To help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate. If the humidity also is high, your body faces added stress because sweat doesn't readily evaporate from your skin. That pushes your body temperature even higher.

Heat-related illness

Under normal conditions, your skin, blood vessels and perspiration level adjust to the heat. But these natural cooling systems may fail if you're exposed to high temperatures and humidity for too long, you sweat heavily and you don't drink enough fluids. The result may be a heat-related illness. Heat-related illnesses occur along a spectrum, starting out mild but worsening if left untreated. Heat illnesses include:

• Heat cramps. Heat cramps are painful muscle contractions, mainly affecting the calves, quadriceps and abdominals. Affected muscles may feel firm to the touch. Your body temperature may be normal.
• Heat exhaustion. With heat exhaustion, your body temperature rises as high as 104 F (40 C) and you may experience nausea, vomiting, headache, fainting, weakness and cold, clammy skin. If left untreated, this can lead to heatstroke.
• Heatstroke. Heatstroke is a life-threatening emergency condition that occurs when your body temperature is greater than 104 F (40 C). Your skin may be hot, but your body may stop sweating to help cool itself. You may develop confusion and irritability. You need immediate medical attention to prevent brain damage, organ failure or even death.

Pay attention to warning signs

During hot-weather exercise, watch for signs and symptoms of heat-related illness. If you ignore these symptoms, your condition can worsen, resulting in a medical emergency. Signs and symptoms include:

• Muscle cramps
• Nausea or vomiting
• Weakness
• Headache
• Dizziness
• Confusion

If you develop any of these symptoms, you must lower your body temperature and get hydrated. Stop exercising immediately and get out of the heat. If possible, have someone stay with you who can help monitor your condition. Remove extra clothing or sports equipment. Drink fluids — water or a sports drink. If possible, fan your body or wet down your body with cool water. If you don't feel better within 30 minutes, contact your doctor. If you have signs of heatstroke, seek immediate medical help.

Once you've had heatstroke, you're at a higher risk of getting a heat illness again. Get cleared by your doctor before you return to exercise if you've had heatstroke.

How to avoid heat-related illnesses

When you exercise in hot weather, keep these precautions in mind:

• Watch the temperature. Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity.
• Get acclimated. If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
• Know your fitness level. If you're unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.
• Drink plenty of fluids. Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well hydrated with water. Don't wait until you're thirsty to drink. If you plan to exercise intensely or for longer than one hour, consider a sports drink instead of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid alcoholic drinks because they can actually promote fluid loss. 

 

Buy In: 1 Rep Max Dead Lift OR 1 Rep Max Front Squat. (If you have done both of these maxes then you may do the following: Bench Press- 5 sets of 5 at 85% of 1 RM- scale up or down as needed and make sure to work with a spotter)  Remember youhave ALL WEEK to get your 1 RM DL and FS done, so if you want to wait until you feel ready that is cool!

WOD: 4 rounds with 1 minute rest between rounds

AMRAP 4 minutes

8 Push Ups

8 Pull Ups

8 Wall Balls (20/15 to to 10 foot target!)

8 Toes to Bar

start next round where you left off so that your score is the total # of rounds and reps

Cash Out: Pistol Practice! Work on your one legged squats- use a box, a band or whatever it takes! Your goal if you do not have your pistols is to get AT LEAST ONE on each leg. If you have your pistols down pretty consistently go for at least 20 in a row alternating legs for 3 sets.

 

 

Chipping up and down to start off the week

Well THAT was an interesting weekend! What a fun time on Saturday at our little BBQ and Beer Grace festivities.  I hear a video is coming soon (scary!!).

Don't forget that THIS WEEKEND is the SWEAT RX COMPETITION!  This event is taking place at the Toronto Convention Centre and is the QUALIFYING event (for teams and Masters) to compete at the finals in August at the Can-Fit-Pro.  This is a Canadian ONLY event and will be the first time that athletes from Eastern and Western Canada will get to face off vs. each other!

How this event works as I understand it (since it is kind of complicated!!):

1. IF you finished as an individual in the top 25 in the CrossFit Games Open you are automatically qualified as an individual to compete at the event in August if you so wish. (So this would apply to Jay, Lacey, Brit and me)

2. IF you want to compete in August as an individual (Rx division) and you did NOT finish in the top 25 in the CrossFit Games Open,  you MUST complete the 3 workouts that have been posted on the Sweat RX website in OUR GYM (we already did #1 last week and we will do #2 this week) and place in the top 25 in Canada East.  I will submit your times and scores after next Wednesday when we complete event #3.  YOU MUST SIGN UP ON LINE for this (the fee is $20).  Deadline to register on-line is May 30th.  All 3 WODs must be done by June 30th.  If you finish in the top 25 in Eastern Canada, then you qualify to compete in August.  ALSO- you can go to the Metro Convention Centre this weekend and do all 3 WOD as an individual if you can't get them done at the gym (I am not sure how you organize this- best bet would be to email them).

3. Masters- (40 years and over)- The QUALIFYING event is THIS FRIDAY at 1:00 pm at the Metro Convention Centre.  I am competing if anyone wants to come with me to compete or be my little fan club...The TOP 5 Masters men and women get to compete in August (I hope to be one of them!)

4. TEAMS- There is still room for Scaled and RX teams to compete this weekend.  The RX team event is Saturday and the Scaled Team event is Sunday (also at the Metro Convention Centre.).  I know we have one RX team registered and it would be great to get a scaled team in- you need 3 men and 3 women- so think about it fast!  The top 5 teams (Rx and Scaled) get to go to the Championships in August.

Good Luck to all those competing! 

This week we are testing 2 different lifts for our 1 Rep Max- the dead lift and the front squat.  You will have the option of doing either of these lifts during the buy-in all week.

Buy In:  1 Rep Max Dead Lift OR 1 Rep Max Front Squat

WOD:    For time

5 Handstand Push Ups

10 Burpees

20 KB Swings (24/16)

40 Double Unders

80 Goblet Squats (KB 24/16)

40 Double Unders

20 KB Swings

10 Burpees

5 Handstand Push ups

Cash Out: 4 x 50 m sprints (from corner of building to end of driveway)  rest is walk back

Saturday Squats and Stuff

Don't forget that at 4 pm we have Beer Grace and BBQ going down! See you all there!

Buy In: AMRAP THRUSTERS (45/35) x 3 attempts withh 1 minute rest between efforts

WOD: For time

Run 200 m

20 Over head Squats (115/85)

20 Double Unders

20 Sit ups

Run 400 m

15 Over Head Squats

40 Double Unders

40 Sit ups

Run 600 m

10 Over Head Squats

60 Double Unders

60 Sit ups

Run 800 m

Cash out: Go do what you need to do on your Saturday and then come back for 4:00 to do beer Grace or cheer on the drunken fools...

Cindy on a Friday

PLEASE NOTE: the mini CrossFit Altitude Games on Saturday are cancelled...sorry! BUT WAIT! we are still having Beer Grace and the BBQ! Beer Grace will start around 4 pm.  Beer provided for all participants.  PLEASE ARRANGE FOR A Designated Driver if you will be doing this (In order to participate in beer Grace you must relinquish your car keys and have proof of a DD).  The BBQ will follow this- I have burgers for all.  Please bring a side dish!  See you all there :)

************

Lots of people asking for this one lately...Cindy is a 20 minute AMRAP of all body weight movements...let's see if we can shake up that leaderboard today!!! 

STANDARDS OF MOVEMENT TO GET THE COVETED "RX" Beside one's name are as follows (Brit and I will be strcitly adhering to these standards!!):

Pull ups- Arms FULLY extended at the bottom and chin clearly over the HORIZONTAL plane of the bar (so if you are doing butterflies your chin must clearly be above the horzontal plane...you know who you are!!)

Push-Ups- CHEST MUST TOUCH GROUND at the bottom of the push up and Arms must FULLY LOCK OUT at the top of the push up..

AIR SQUATS: your ASS must clearly be below  the crease of your knees at the bottom of the squat (get a ball or other object to touch your butt to if you are not sure)  AND your hips must be FULLY OPEN at the top of the squat!

Buy In: 1 RM Back Squat (LAST CHANCE TO DO THIS!!) OR EMOM 6 minutes strict press at 85% of 1 RM

WOD: Cindy

AMRAP 20 Minutes

5 Pull ups

10 Push UPs

15 Air Squats

Cash Out: Hold the front plank, side planks and L- hang holds as long as possible (AS A GROUP!)

 

THIS IS FROM A RECENT POST AT CROSSFIT ONEWORLD by Freddy C...Well said!!

WHEN A SQUAT IS NOT A SQUAT

There is quite an epidemic at One World. It reared up it's ugly head several times throughout the day on Tuesday. Each training session started with a 5 x 4 back squat. The epidemic is the squat that is not a squat. Let me explain......

There are many ways to do a squat. There is a high bar position or a low bar position. Some people prefer to keep their feet shoulder width apart and some prefer a wider stance. There are people that preach pointing the toes slightly outward, and there are those who prefer the toes pointed straight forward. Regardless of all these squat techniques, a squat can only be a squat if you squat below parallel.

This is the squat that is not a squat:

Imagine if you took a 1" wide paint brush and painted a red line on the right side of my leg from the top the femur to the where the femur ends at the knee. In the picture above, that red line would not be parallel to the ground. This is known as squatting above parallel. I am missing full range of motion in this picture. So what should I do to fix it? Either squat lower, or, if I can't get lower, squat lighter so I can squat lower. It makes no sense at all to squat "heavy" above parallel if you can't squat light below parallel.

Most of you are totally capable of squatting below parallel. Here are a few reasons you don't:

1. Some of you just have no awareness of what your ass does for a living. You are so disconnected with your body that you believe you are sqatting lower than you really are. You also try and compensate not squatting lower by bending over more, which also makes you think you are squatting lower. Since you probably don't want to install a back-up camera on your ass, the best thing to do is practice squatting to a box that sets you up at below parallel when your ass touches it. This is the easieast way to get used to squatting below parallel.
2. Some of you simply don't want to do the hard work. I've seen people squatting above parallel in mid-set who then hit a few reps below parallel when I point out that they are above. I almost always hear the same thing: "Wow, that's way harder!" DUH! The simple fix is stop being a pansy and work fucking harder. If squatting was easy it wouldn't be the king of all weightlifting movements.
3. Some of you are trying to squat above your physical capability. In police work we call this an "FBI Clue": If you are not strong enough to get a load back up once you are in a full squat, it is too damn heavy. Lighten the load and do the real work. I can't stand to see guys and girls squatting above parallel and then adding more weight. As the load gets heavier they get even farther away from a good squat. Maybe that shit is impressive at 24 Hour Fitness, but definitely not at One World. (GBO!)

The squat is a beast of an exercise. When I work squats in sets of five, I am sweating and tired. It's hard work. For those of you who are new to the squat (and I define new as squatting for less than 3 months at least), there is nothing wrong in tapering your squat loads back. You are new and just learning how to squat proper. The beautiful thing about squatting regularly when you are new is you see improvement relatively quickly. The really hard work comes when you truly start to squat at the limits of your strength. BAM!!! Everything you do at the gym will get better.

The moral of the story is don't cheat yourself now, and it will pay off in the end. Walk before you run. Get the mechanics down and the strength will come. I promise!

BTW- Here is a picture of a squat below parallel.

On your next squat day, ask your trainer to check your squat depth, and please please please pay attention when we tell you, "LOWER!!!"

I'm excited to see everyone squatting better during their next squat session.....

DeadLifts and Wall Balls= FUN :)

Nice job to everyone on that gruelling long Sweat RX Wod yesterday. Top times of the day came from our young superstars Greg at 18:14 and Perry at an amazing 16:10!!! Great job!

With all that volume yesterday it is time to get shorter...and somewhat heavier again today! Look out for Friday...I think someone said Cindy was paying us a visit!

 

DONT FORGET TO SIGN UP FOR THE CrossFit Altitude Games MINI-COMP this Saturday- if I have less than 5 teams the event will be cancelled! Sorry! Beer Grace and BBQ too... there is a sign up on our FB group so be sure to RSVP or I cannot plan for this. Thanks!

 

Buy In: 1 RM Back Squat if you have not yet done this OR EMOM for 6 minutes 2 deadlifts at 90% of your 1 RM

WOD: For time:

21-15-9 Wall Balls (20/15 to the 10 foot target for everyone!!)

12-9-6 DeadLifts (275/185)

(so 21 Wall balls, then 12 deadlifts, 9 DL, 15 WB, 6 DL, 9 WB.)

Cash Out: 4 x 200 m sprints (rest is the same time that it took you to do the 200 m

Sweat RX WOD # 1

If you haven't already done so, get yourself signed up for the "Sweat RX Championships"....we are doing WOD # 1 from this event today for anyone that has signed up. Make sure that you let the trainer know that you are part of this so they may validate your workout. Record your time and e-mail me (Jen) your result so that I may submit it to the organizers on your behalf. Unfortunately only RX scores count for this competition although the weights are not too heavy for all 3 WODs and I believe that most of you out there are capable of doing them!

Sweat RX Indvidual "Best of the Best"- this is an "open" format competition where you do 3 WODs before June 30th here in the gym. These WODs will be programmed into the regular Altitude WODS on three Wednesdays (May 23rd, 30th and June 6th). The top 25 men and women from across Canada will compete in August (17th and 18th) at the Can-Fit Pro conference.

If you feel that the weights and movements for the RX division are a bit too much there are some other options for you in this Competition...there is the Masters (40 plus) event that will be held on June 1st at 1 pm at the Toronto Convention Centre as well as a Scaled and RX team event on that same weekend. For all the details go here: Sweat RX Masters and Team Competition

 

BUY IN: 1 RM Back Squat OR Power Snatches EMOM 7 minutes 3 @ 85% of your 1 RM

WOD: (in the case of a back up on the rowers please give sweat rx competitors priority. Or simply move to the next movement until the rowers are free. You may also sub the row with running as follows: 600 m, 400 m, 400 m, 200 m, 200m)

For time:

Row 500 m

50 Hang Power Cleans (115/75- weight is the same for the whole wod and all movements)

Row 400 m

40 Push Press

300 m Row

30 Box Jumps

200 m Row

20 Power Snatches

100 m Row

10 burpees

Cash Out: 3 x 20 GHD sit ups OR 3 x 20 Ab Roll Outs

 

Short Week- Hard week- Heavy Week!

This week we are testing our 1 RM Back Squat. During the "Buy-in" time you can choose to test your 1 RM Back Squat OR do the lift that is prescribed. Over the coming weeks we will be re-testing all of our maxes so that we can start a new strength cycle in about 4 weeks from now. By testing only 1 or 2 lifts a week, I hope that you can ALL get your new maxes recorded rather than cramming them all into one week and burning out!

PLEASE NOTE THAT 4:30 pm is now a WOD class. Hope to see everyone out for this that has been asking for this to be a class time!! In the coming weeks I will be announcing some more minor schedule changes that will hopefully accomodate everyone's needs as best as possible.

Buy In: 1 RM Back Squat OR EMOM 6 minutes 2 Front Squats at 90% of 1 RM

WOD: AMRAP 7 minutes

4 Front Squats (175/125)- scale up or down as needed but this should be relatively heavy! Clean bar from floor

6 Toes To Bar

8 Burpees

Cash Out: Spend at least 15 minutes working on ONE skill you suck at! Some suggestions: muscle ups, double unders, pull-ups, kipping, handstand push ups, pistols....etc etc....

 

 

 

Holiday Monday Partner Fun

Class at 9 am ONLY today! 10 am open gym.

9 am partner WOD:

Buy In: Find a partner of more or less equal strength and ability...decide on a team name and strategize!

WOD: May 24 Extravaganza...

For time (can be done in any order)

24 Tire flips (big or small)

2 Rope climbs (or 4 "up/downs") each partner

4 Laps of the building (200 m) Buddy Carry- you can alternate who is carrying who at any time- if you are not comfirtable doing a buddy carry you may sub this with a famer carry (2 heavy KBs) and alternate partners for carrying the KBs

24 Partner Assisted Muscle Ups (total- any partner can do them or the work can be split anyway)

2 Handstand Push Ups (may be assisted) each partner must do 2

4 Lengths of the gym (from GHD to bathroom hallway) Wheel Barrow (must alternate partners for each length)

2400 lbs Ground to Over Head using any barbell weight configuration (only one bar with one weight may be used by both partners to accumulate total weight- only one partner may lift the bar)

240 Double Unders

24 Wall Climb overs.

Cash Out: enjoy what is left of the long weekend!

 

It's a Beautiful Day...

...for some RUNNING!! (and jumping and squatting!)

Buy In: Rope Climb Practice (if you have your rope climb- perform 10 total over the course of the buy- in time) OR 20 tire flips

WOD:

800 m Run

10 Over Head Squats (125/85)

10 Box Jumps

600 m Run

15 Over Head Squats

15Box Jumps

400 m Run

20 Overhead Squats

20 Box Jumps

Cash Out: ENJOY THE LONG WEEKEND!

 

Upping the Ante

MONDAY MAY 21st HOLIDAY HOURS: 9 am WOD (special PARTNER WOD!) and 10 am Open Gym only. Enjoy the long weekend and get outside! It is supposed to be amazing weather!!!

Just wanted to say good job to Alexis, one of my awesome CrossFit kids- I went to see her in the musical "Joseph and the Amazing Technicolour Dream Coat" last night and she did great!  She practiced hard for months and it really showed! Practice makes perfect!

Here she is after the show enjoying the moment! She is in the middle with the big smile :)

 

Don't be afraid of the muscle ups in today's WOD! There are lots of ways to scale this movement!  Have fun!!

Buy In: Dead Lifts OR Cleans (full or power). EMOM 7 minutes 3 @ 85% of your 1 RM

WOD: Sub for muscle ups today is RING DIPS or JUMPING MUSCLE UPS. Weight for Cleans or Deadlifts is at 75% of your 1 RM.  Cleans can be power cleans or squat cleans.

For time:

1 Clean (or Deadlift) and 1 Muscle up 

2 Cleans and 2 Muscle ups

3 and 3 etc...

all the way up to 10 and 10.

Cash Out:  Saddle Up Rudolph, time to pull the sled! (5 x 30 m sled pulls 90 lbs for men, 70 for women- rest about 1 minute between efforts)

 

For some reason this song always makes me happy... I would be even happier if I could be on the beach surfing this weekend!!  SOAK UP THE SUN!! 

 

Max Effort!

WOW...so many Crossfit competitions and related events coming up this summer! I thought I would publish a list of the ones I know of so you can all decide amongst yourselves what ones you may want to do...unfortunately some are on conflicting weekends but hopefully you can try your hand at least a few of them. There is nothing like a little competition to help you get fitter and stronger ad to keep you motivated! Just keep in mind that every day here at Altitude when you are doing your WOD's not only are competing vs others but you are competing vs. YOURSELF and that ultimately for most of us is what it is all about!

IF YOU KNOW OF ANY OTHER COMPS COMING UP LET ME KNOW SO I CAN UPDATE THIS LIST!!

Sweat RX Masters and Team Competition- Masters Friday June 1st, Scaled Teams Saturday June 2nd, RX Teams Sunday June 2nd.

Sweat RX Indvidual "Best of the Best"- this is an "open" format competition where you do 3 WODs before June 30th here in the gym. These WODs will be programmed into the regular Altitude WODS on three WEdnesdays (May 23rd, 30th and June 6th). The top 25 men and women from accross Canada will compete in August (17th and 18th) at the Can-Fit Pro conference.

Met Con Blue: June 1st to 3rd at Blue Mountain

UG (Underground Series): 4 PART SERIES is the first of its kind in Ontario. Competitors can demonstrate their athletic skills outside the box at 4 challenging venues

Threshold Open- TEAM- July 28th at Woodbine Park

Transition CrossFit Masters Comp: Sunday August 12th

Element CrossFit Open: Saturday, June 23rd. 3 divsions- Masters, RX and Scaled (Pretty sure this event is sold out)

Spartan Race: June 24th

Tough Mudder: Weekend of August 18th and 19th.

Warrior Dash: July 21st and 22nd

Firefighter Appreciation Challenge: Firepower CrossFit Milton. The annual FireFighter Appreciation Day ishappening in Milton on Saturday September 15th. For you newbies, this is a team event of 4, any combo of male/female (you'll be allocatedinto male/female/co-ed divisions). Everyone wears full bunker gear and air packs and completes a series of 3 firefighter events. Proceeds support the Canadian Fallen FireFighters Foundation. Registration will be up next week for teams. Watch Firepower's Facebook for
details.

 

 

 

Buy In: 5 rounds for quality of- alternate between pull ups and Sots press and rest 1 minute between rounds

7 Pull Ups- weighted/strict/negatives (if using weight try to go up in weight on each set)

7 Sots Press (use as heavy a bar as you can for this- you may have to go light as this is an extremely challenging movement- Typically sots press refers to the snatch variation, but there is also a clean variation. This is a press from the bottom of the squat with a snatch grip and the bar behind the neck. It can be started from the bottom or top. It is named after Viktor Sots, the Russian weightlifting champ.) CLICK HERE TO WATCH A VIDEO DEMO OF THIS MOVE

 

WOD:

3 rounds for total reps of:

Max KB Swings (32/24) in 1 minute immediately followed by Max Double Unders in 1 minute (sub for du's today is lateral hops over bar- where 2 hops= 1 rep)

rest 1 minute

Max Burpees in 1 minute immediately followed by Max SDHPs (95/65) in 1 minute

rest 1 minute

Cash Out: HAND STAND PUSH UPS- Practice Holds and if you have your push ups do 4 HSPU EMOM for 6 minutes.

 

 

We are not in Kansas anymore toto...

REMINDER! Sign up at the front desk with a partner (M/F) for our mini-in house competition on Saturday May 26th at 3 pm! Lots of fun events and BBQ to follow!

STAY HYDRATED!!  Daily Water Requirements: Drink 75% of your body weight in ounces...So here is the formula to calculate this into milli-litres for us metric people- 0.75 x BW x 29.57 For example, for a 150 lb person- this would be 0.75 x 150 x 29.57 = 3326 ml or just over 3.3 litres per day! You can INCREASE this is you are working out and the temperature goes up....

WARM UP....the "Official CrossFit Warmup"...Back from the good old days. When I first started CrossFitting many moons ago before anyone had even heard of CrossFit, this is the warm up we would do everyday!

CF Warm-up

"CF Warm-up or Crossfit Warm-up"

This warm up allows your body to increase the temp of the body but also prep the muscles to be worked. Do a "top to bottom" stretch then follow up with 10-15 reps of each movement: Push-ups, Pull-ups, Air Squats, Shoulder Press, Over Head Squats, Sit-ups or GHD Sit-ups, and Back Extensions. On shoulder press and OHS use 45 lbs if your a male and 25 lbs if your a female. IT is meant to help warm-up the muscles not strain them.

Once you have gone through all the moves, then you have completed 1 round. If the WOD states CF warm-up x 3, then you go through all movements 3 times.

You should be breathing a bit heavier and feel your heart rate up. This is why they say that our warm-up is your work out:)

Warmup Demo, Greg Amundsen...[wmv][mov]

 

Buy In: Thrusters (10 down to 1 reps as heavy as possible with 50 seconds rest between sets)

WOD:

Run 600 m

Then 5 rounds of

7 Thrusters (135/95)

7 Pull ups (CHEST TO BAR!!)

7 Burpee Back Rolls...

Then Run 600 m

Cash Out: 30 GHD Sit Ups and 30 GHD BAck Extensions

Snatch Bonanza

IF YOU HAVE NOT ALREADY GOT YOUR NEW CF ALTITUDE T-SHIRT YET don't forget to get one soon! We have a limited supply so first come first served!!

Looking for a few volunteers to help me out with next weekend's BBQ and in-house mini Post-CrossFit Games competition...please call me or email me if you can help out! Thanks :)

So far here is the plan for the 26th Events...

3 pm- CrossFit Altitude mini-games- Scaled and RX- FIND A PARTNER (Teams MUST BE MALE/FEMALE). 3 Short and intense partner WODs designed for EVERYONE of ANY ABILITY!! (sign up for this at front desk before Next Wednesday)

4:30 pm- Beer Grace-Off (beer provided- if you are partaking please arrange to have a DD)

5:00 pm- BBQ and Pot Luck Party (BYOB and FOOD- Burgers provided)

 

Buy In: 3 Power Snatches- EMOM 7 minutes at 80% of 1 RM

WOD:

AMRAP 13 minutes

10 One Arm DB Snatches/per arm(weight should be as heavy as possible- weight much touch the floor between each rep)

11 Push Ups

12 Goblet Squats (with same DB as used in the snatch)

Cash Out: 3 x 400 m sprint repeats (rest as long as it took you to sprint 400 m)