Burlington's CrossFit Altitude Gym Personal Training CrossFit Classes Burlington

ANY MAX DAY!

Absolute last chance to sign up for the Transformation Challenge and Goal Setting Workshop is TODAY!!!!

A few other things happening in our community:

CrossFit Games Open Registration is NOW OPEN! EVERYONE PLEASE SIGN UP AND JOIN OUR TEAM!  Do it for fun, do it for fame, do it for YOU!  This is something that only happens once a year, a chance for you to compete with the WHOLE WORLD's CrossFit Community!  Last year over 25,000 people around the world participated.  Let's get everyone at Altitude signed up and ready to play!  We will be having special Open WOD times out side of class times to accommodate you.  Stay tuned for details.  It all starts on February 22nd and runs for 5 weeks, one WOD a week.  CLICK HERE TO create your profile and register!  Make sure to say you train at CrossFit Altitude and that you want to be part of our team!

 

I got this email from Scott up at Indestri CrossFit in Collingwood and wanted to know if anyone is interested in forming some teams again for WINTERFEST!  It was a blast last year, and Altitude dominated the day!! Anyway here is the e-mail, let me know if you want to participate so I can let Scott know ASAP!! Thanks:

"We apologize for the late notice, but we have decided to hold Winterfest 2012!  The lack of snow in our area made us a bit indecisive about holding the event.  After attending the Overdose challenge at Element on the weekend, we got  pumped up for Winterfest.  We are not able to guarantee snow for the event, but we will guarantee a great day of fun and challenging WODs. The date we are considering is March 31st.  Like last year, teams of 4(with at least one female) will compete in a series of events throughout the day.  There will be a 25 team cap (100 athletes).  It will be held at scenic caves once again."

 

Also happening on March 31st! The FIRST EVER MASTER COMPETITION IN ONTARIO!!  Finally an event for old folks like me!  Check it out! It is also for a great cause!  http://limitlesscompetition.weebly.com/

 

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Today you can do any of the max lifts you may have missed earlier in the week. The KEY lifts you want to do for our next strength cycle are:

• Back Squat
• Press
• Dead Lift
• Snatch
• Clean and Jerk

OTHER LIFTS you can also attempt for 1 RMS are : Front Squat, Over Head Squat, Bench Press, Push Press.

Buy In: Any of the lifts you may have missed this week or any of the other lifts you may want to attempt for your 1 RM. 

WOD: For total reps per round. Can be done in any order.

2 Minute AMRAP #1:

5 Push Ups

2 Wall Walks

Rest 1 minute

2 Minute AMRAP #2:

3 Pull ups

5 Toes to Bar

Rest 1 minute

2 Minute AMRAP #3

Rope Climbs

Rest 1 minute

2 Minute AMRAP #4

Thrusters (155/115)

Rest 1 minute

2 Minute AMRAP # 5

Row for calories

Cash Out:  1 time around the building (200m) walking lunges

 

 

 

 

 

 

Max Clean and Jerk Time at CrossFit Altitude

TOMORROW (Friday) is your LAST CHANCE to sign up for the TRANSFORMATION CHALLENGE!!! USE THIS DIRECT LINK:

Transformation Challenge Sign Up

This transformation challenge is new and improved...just like you will be at the end of it! The point system is easier to follow, you get a great new tracking journal, your body composition analyses (3 sessions!!), goal setting workshop with Bruce Young, on-going advice and support, and lots more!!

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Bruce Young who is coming HERE to HELP YOU was recently featured on the CrossFit Games Website. His workshop titled "What's in Your Boat" is a great way to help you meet and exceed your goals!! I hope you will all take advantage of this great session!!!

LAST CHANCE TO SIGN UP FOR GOAL SETTING WORKSHOP IS FRIDAY!!!

Goal Setting Workshop Sign Up

 

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BUY IN: 1 RM Clean and Jerk (take your time with this and reall GO FOR YOUR MAX!!)

WOD: (modified from WOD #1 from the first workout of the Overdose Challenge this past weekend)

For time, complete in any order, any way (break up reps anyway you want) (6 minute time cap!!!)

30 Box Jumps (30/24)- YOU CAN SCALE UP OR DOWN!!!

15 FULL Cleans (205/135)- YOU CAN SCALE UP OR DOWN!!

Cash Out: 3 x 20 GHD Sit ups

 

 

DeadLifts: MAX DAY!!

ANNOUNCING A NEW CLASS TO BE OFFERED AT CROSSFIT ALTITUDE!!!

"CrossFit Scaled"

We have had a demand for a more "intermediate" type of class that would be appropriate for recent fundamentals graduates as well as for people who may be intimidated or do not feel comfortable in a full blown WOD class. For this reason we are introducing a class called CROSSFIT SCALED. There will be NO BUY IN and CASH OUT for this class. Instead, after the warm up the class will spend the "buy in" time on technique only for either the movements in the WOD or on skills depending on the day. The WOD itself for "CrossFit Scaled" will be similar to the the regular WOD except that the time domains will be shorter or the reps will be less and there will be more rest periods. This will allow more novice CrossFitters a chance to hone in technique and form. ANYONE can attend this class and it is included in your regular membership. You may also attend this class and still do the regular Buy-in, WOD and Cash out so long as it does not disrupt any instruction going on.

CLASS TIMES FOR CROSSFIT SCALED ARE AS FOLLOWS (starting Monday February 6th): Monday 10 am, Tuesday 6:30 pm, Wednesday 10 am, Thursday 6:30 pm, Friday 10 am, Sundays at 10 am.

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I always have mixed feelings about max deadlift day....I love the energy at the gym when people are going for their max deadlifts, there is just something exciting and exhilarating about seeing people lift HEAVY SH#T off the floor! And I love all the loud cheers, support and encouragement when people are going for their maxes! For some reason the max deadlift number is one of the first things another CrossFitter will want to know about you when they are asking about your stats. It is almost like a "right of passage" or something to be able to deadlift heavy!!

Part of me also is a bit scared when I see people trying to deadlift with improper form with the classic "rounded back" and loss of core stability. I just don't want to see anyone hurt themselves! The thing I find interesting with this loss of the tightened core is that some people have the ability to pull heavy weight off the floor this way and feel no pain! I do wonder what the long term consequences of this are and worry that even though it may feel okay today who knows what it will feel like later....I guess my point here is: PLEASE BE CAREFUL and PLEASE LISTEN to your coach if they tell you NOT to go heavier because your back is rounding or you are losing your form. Ultimately, we are not competitive powerlifters- we are just lifting to be strong and healthy. Please keep that in your mind as you go for your 1 RM deadlifts today.

Hope this is not too negative I just want you to remember why it is you are here doing CrossFit!!

This is a classic video...try NOT to let this be you today! His form is actually not too bad...the passing out part is the bad part! Lol.

 

Buy In: 1 RM Dead Lift

WOD: 4 AMRAPS of 3 minutes each with 90 seconds rest between rounds. Count total # of Rounds and Reps for entire WOD and start the next AMRAP where you left off.

10 Kettle Bell Swings (24/16)

8 SDHP(95/65)

6 Ring Dips

Cash Out: MAX HANG TIME FROM BARS (decompress that spine!!)

 

Pulling it all together at CrossFit Altitude

With all of us going for some new PR's (personal records) this week for all of our lifts I just want to remind you to PLEASE JOURNAL WHAT YOU ARE DOING!! If you haven't already got yourself a workout journal please get one! You don't need to buy one of ours (although they are really cool, comprehensive and complete) just WRITE IT ALL DOWN!!! 

Congrats to everyone on their amazing performances yesterday for the backsquat and press 1 RM's.  Lots of people getting really FREAKN' STRONG!!! Keep up the great work!!  Some honorable mentions: Sante joined the 300 club for his backsquat, Perry got a 20 pound PR for her Backsquat, ringing in at 255, Lana got a new 10 lb press PR of 105, Kaitlin got a 20 pound PR on her back squat, Telly got a new press PR of 185, and Kirsty who is brand new to CrossFit got a 185 Backsquat with room in the tank!!  I am sorry if I did not mention your name, doesn't mean you aren't special!! lol

Also, just a word on going for your maxes....DO NOT BE AFRAID TO FAIL!  If you never work to the point of failure then you will never realize your full potential!  Going to failure is important to make you value your accomplishments. 

Buy In: 1 Rep Max Snatch (power or full snatch).

WOD:  This wod will start in waves due to the rower limitation:

For time:

800 m ROW (only one row at the start of the WOD)

THEN

3 rounds of

10 Pendlay Rows (Bent over Rows) (115/75)

15 Power Snatches (115/75)

20 Plate Hop Burpees (onto 25 lb plates)

Cash Out: 3 x 15 Ring Rows

 

PLEASE DO NOT FORGET TO SIGN UP FOR THE GOAL SETTING WORKSHOP ON SATURDAY AT 1PM.  This is open to EVERYONE.  You DO NOT need to be part of the transformation challenge to attend.  CONVERSELY YOU DO NOT NEED TO ATTEND THE WORKSHOP to sign up for the challenge.  Hope that is clear!  PLEASE SIGN UP ON LINE!!! Let me know if you have any issues with this!!

MAX week at Burlington's CrossFit Altitude

ALTITUDE DOMINATED THIS WEEKEND!!!  Great job to everyone who competed at the Element CrossFit Overdose Challenge on Saturday.  And a HUGE THANK YOU to those that came out to support our athletes!  It means so much to me and to everyone who competed that we have such a great group of people here at Altitude who all support each other :)

I have posted all the pictures on our Facebook Group and if you took any pictures of you would post them there too that would be great.

Congratulations to BRIT who dominated the women's competition and placed FIRST overall. Brit was a force to be reckoned with for sure, strong and consistent! And congrats to JAY who tied for first place in the men's division!  Jay demonstrated pure strength and talent across all of the WODs. 

For the women competing, Jen (me) ended up in 12th overall (not bad for an old broken lady eh?) and Christine came in 18th ( a great performance for her first big and heavy competition!).  Lacey did not compete since was very ill (get better Lacey!) and Chrissy also did not compete due to a shoulder injury. I think they both would have done very well too.  On the men's side, Mark came in 25th, Scott in 24th, Chris in 44th and Vic in 52nd.    It was a valiant effort by all....All I can say is: Time to lift HEAVY and GET STRONG to anyone who wants to be competitive at this level....(remember these familiar words always written for any weights we do in WODs?? "Scale UP or Down as needed"....)

On a personal note I found the competition to be very well organized and tons of fun. This was the first time that I went into a competition with the attitude of just being able to finish some of the workouts and having fun since I injured my wrist about 6 weeks ago.  I would have liked to have seen a more "gymnastics" based WOD earlier on to allow some of the "less strong" athletes a chance to show their stuff.  In the end though I feel that Brit and Jay would have come out on top regardless.  These competitions are always a challenge to coordinate with limited space and resources so I do understand why the order was what it was for the WODs.   My hat goes off to Alex and Rachel (and all the volunteers) at Element CrossFit for all their hard work and dedication to continuing to organize these awesome events to allow us all to test our fitness vs. others and vs. ourselves.  We have a great CrossFit community here in Ontario that I love being part of.  I hope that everyone who competed is proud of their efforts- you should be.  I know I am very proud of all of you and how hard you all worked (ok I am now going to get my tissue box out..lol).

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This week is a week of MAX EFFORTS for all of our power and olympic lifts.  I will be posting a "suggested lift" for the buy-ins.  You do not need to do the suggested lift if you are feeling off or not up to that kind of max effort and you may switch the order around.  Just try and get in as many maxes as you can this week since we start a new strength cycle next week.

The following are the lifts we will be testing this week: Back Squat, Front Squat, Press, Bench, Clean & Jerk and Snatch.  If you have time and you do not know your maxes for the following lifts you may also attempt: Overhead Squat, Push Press, Power Clean and Snatch, Thruster.

Buy In: Suggested 1 RM's: Back Squat and Strict Press

WOD: "Backwards mini-Cindy"

AMRAP 10 minutes

15 Air Squats

10 Push Ups

5 Pull Ups

Cash Out: Work on any skill you need to work on!

 

PARTNER WOD #4 : SLED RELAY RACE

For time with a partner complete the following:

Load your sled (the new red ones) with the following weights:

Men RX and Scaled: 90 lbs (2 X 45)

Women RX: 80 lbs (2 x 35 +10)

Women Scaled: 70 lbs (2 x 35)

One sled between 2 partners- you may set up 2 harnesses so you do not have to change out of the harness each time

Complete a total of  8 laps around the building (men's and women's RX)

Complete a total of 6 laps around the building (men's and women's Scaled)

Other rules: 

-You can "switch off" any time- so for example one partner could do a full lap or a half lap or a quarter of a lap, it does not matter as long as you complete the total # of laps required between both partners. 

-Both partners must stay together- meaning that if partner 1 is pulling the sled then partner 2 must run beside them

any other questions please let me know!

Thruster Mania!

Buy In: 1 RM Thruster

WOD: Perform for Time, 75 Thrusters (125/85). BUT every minute on the minute you must do 5 Burpees. YOU START THE WOD WITH 5 Burpees.

Cash Out: Max pull UPs in 1 minute (2 attempts)

GOOD LUCK TO EVERYONE COMPETING TODAY AT THE OVERDOSE CHALLENGE!!! Come out and cheer them on!!

 

Dead Lifts before the weekend

Just a reminder to come out to the Element CrossFit Overdose competition to cheer on your friends tomorrow (Saturday). The event starts at 8 am and runs all day. I am not sure of our heat assignments yet so I cannot give you more specific timing. Many people are coming in to do the 9 or 10 am WOD here at the gym and then heading over to Element CrossFit, so hop in a car with them and come cheer us on! WEAR YOUR ALTITUDE GEAR and show your spirit!!! HERE IS A LINK WITH THE MAP AND DIRECTIONS TO GET TO ELEMENT CROSSFIT.

 

Buy In: Dead lifts- 3 sets of 10 at 60 to 70% of 1 RM

WOD:

4 rounds for time

16 Dipping Birds (8 per leg) (Dumbells or KBs in each hand- as heavy as possible)

13 Box Jumps (24/20)

10 Push Ups

200 m Run

Cash Out: Hamstring stretches with band

 

Complex yet Beautiful...like so many of us at Burlington CrossFit Altitude!

Check out the links below....find out how you can increase your health and well being by lowering chronic inflammation!Buy In: OverHead Squats AMRAP at 60% of 1 RM 3 attempts, 2 minutes rest bewteen attempts

 

WOD: 7 rounds for time, weight on bar for all movements (95/65 scale up or down as needed))

3 Snatch Grip Dead Lifts

4 Hang Power Snatch

5 Over Head Squats

6 Bar Hop Burpees (facing or lateral)

Cash Out: 3 X 20 Floor Wipers with your bar used for WOD

Check out these great links on Mark's Daily Apple for some information on inflammation. Wondering why you are sore and tired all the time? You may find your answers here!

http://www.marksdailyapple.com/what-is-inflammation/

http://www.marksdailyapple.com/top-6-anti-inflammatory-foods/

 

 

 

 

 

Burlington's CrossFit Altitude-Lean, mean, cleaning machines!

This Saturday we have a whole bunch of amazing athletes competing at the Element CrossFit Overdose Challenge.  I hope that we can have a big cheering section to support us!  It helps so much to have people yelling and screaming at you when you are in the middle of a hard workout.  Come out and show your CrossFit Altitude spirit! 

I know for many people, competing in CrossFit is not something you are interested in and that is fine!  I do love that we have this option in our sport though, to push people a little more than what they would normally.  Being competitive is a great trait but it is not something that "courses" through everyone's veins.  Having said that, I do feel very strongly that as long as you are pushing YOUR limits each time you do a workout and "competing" with yourself over time this is truly what being the best and fittest you can be is all about. 

Also along the same lines as above, The CrossFit Games OPENis almost upon us! THIS IS OPEN TO ANYONE OF ANY ABILITY LEVEL!!  and I would encourage everyone to register for the experience.  Last year we saw some truly inspirational accomplishments and PR's throughout the Open.  People pushing themselves to levels they never though possible.  Registration for the OPEN starts on February 1st.  The cost to register is $20.  The competition is one workout a week for 5 weeks.  We will be having ONE DAY PER WEEK for those competing to get the workout done (we have to do this to arrange for judges for the day as judges must be CrossFit certified).  They will be announcing workouts for the week on Wednesdays at 5 pm.  Fridays will be the OPEN WOD days.  So if you plan on competing please make sure you make yourself available of the following Fridays: Feb. 24, March, 2, March 9th, March 16, March 23rd. 

 

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Buy In: Power Cleans- 3 sets of 8 reps at 60 to 70% of 1 RM- try and make this weight slightly heavier than the WOD weight.

WOD:

AMRAP #1: 7 minutes

7 toes to bar

7 air squats

7 power cleans (115/75)

REST 3 minutes- change weights for split squats and set up boxes

AMRAP # 2: 7 minutes

7 V-ups

7 Split Squats (per leg) (95/65)- one foot up on box, bar on back

7 Pull-ups

Cash Out: 10 skin the cats on rings, 10 arm levers per arm on rings.

Pressing into the week...at CrossFit Altitude Burlington

Great job to everyone on yesterday's WOD! That was a leg burner for sure.  I think we need to re-visit the med-ball clean a bit, some people make fun of this movement in the CrossFit world, but I think it really helps develop some coordination and timing that actually translates into the Clean....I would love to hear your opinion if you think otherwise!

DON'T FORGET TO SIGN UP FOR THE GOAL SETTING WORKSHOP AND TRANSFORMATION CHALLENGE!  Follow the links under "EVENTS" to do so. 

Carrie was kind enough to write this really nice Testimonial about her experience in the last challenge and I am posting this in hopes that you will be inspired to join in the challenge! 

READ THIS!!!

"When I joined CrossFit and Jen explained "Paleo" to me I was sure this was something I would never do.  I loved meat and potatoes, I loved to snack and I did not eat veggies AT ALL.  Rarely did I eat fruit! A few months into CrossFit I heard more about Paleo and how much body fat people have lost, how much muscle they have gained but more importantly how great they feel.  So Justin (my husband) and I decided to attempt the challenge.  I figured, worst case scenario, I will lose some weight and at least I can say I tried.  It was hard at first because I had to learn to make veggies in a way so that I not only could stomach them, but that I would actually enjoy.  The support I received from Jen and from all the CrossFit Altitude members was amazing.  People were always suggesting different ways to make meals and websites with recipes that would help along the way. The challenge changed so much for me.  Having 3 children and working full time meant that I needed to prepare my meals in advance.  I thought that was going to be a pain, but it actually brought organization into my life.  The challenge also made me feel like a part of the CrossFit Altitude family.  When I first started CrossFit, I was really shy and would only go to workout when my husband or brother were going.  Because of the challenge I really got to know everyone, simply through their support to get through the 10 weeks.  I was very successful with the challenge.  I lost over 15 pounds of body fat and gained 21 pounds of muscle.  Now 4 weeks after the last challenge has ended, I am still eating paleo and feeling fantastic.  I truly believe that if I can do it, anyone can! Thank you everyone for all your support."  Carrie O.

 

Buy In: Strict Press (5 x 5 @ 60% of 1 RM)

WOD:

3 rounds for time:

20 Push Press (95/65)

35 Kettle Bell Swings (24/16)

50 Double Unders

Cash Out:  3 x 10 Strict toes 2 bar

De-loading before re-loading....

This week is going to be a bit lighter in terms of weights to be lifted for our buy-ins and wods. We have been hitting it pretty hard and heavy for the past 6 weeks now and it is time to let our bodies recover a bit. Rest and recovery is so important to getting stronger and fitter.  Never underestimate the power of rest.  One of my favorite quotes is "Rest is a Weapon" and I always remind myself of that- especially as I get older :)

This is what we call a de-load week. NEXT WEEK WE ARE RE-TESTING OUR MAXES!!!  And if you think that this just happens to be a random coincidence, well, it is not. I spend a lot of time figuring out the timing and planning of workouts to best suit everyone's needs here. Of note, we have over 10 athletes that will be competing this coming Saturday in the Element CrossFit Overdose challenge. This is not a week for heavy weights for these folks, it is a week to keep the engine primed and ready to hit it hard on Saturday.  If you are competing, this would also be a good week to really focus on getting lots of rest, eating well and focusing on staying healthy (of course you always do that so you should be fine!).  Overdose is renowned for tough WODS that can be heavy and tough, so give your body an opportunity to really be rested and ready for it!

If you are not competing on Saturday we would love it if you could come out and support us!  Wear your new TEAM ALTITUDE t-shirts and show your pride!  I will post the detail of the competition later this week, but for now save the date!

I cannot believe we are already on week 3 of the Partner competition!  So far everyone is doing awesome! Some big numbers posted in that last WOD for the partner ground to overhead and it was great to see you all come up with solutions together to make up for height differences etc.. so nicely done!

PARTNER WOD # 3....I warned you about working on skills and I always deliver what I promise....

"Super Survivor Skills Session"

For total points (times are scored as seconds for this WOD and added to total reps or inches of everything else). To avoid any confusion I will have a "score card" available for this WOD by the afternoon today.

45 minute time cap to complete the following skills for time or reps:

1. M and F RX: Max Handstand Hold Time in seconds for both partners (one partner at a time, free standing- NO WALL- partner may spot and help other partner to balance- please use a mat). 1 attempt each only.

M and F Scaled: Max Handstand Hold is optional. Sub is max plank hold in extended push up position (the top of a push up, toes on floor- body in perfectly straight alignment)

2. M and F RX: Sum of Max L Hold time in seconds on Rings for both partners (one partner at a time, legs must be straight in front of body at a 90 degree angle, heels above or in-line with hips, arms fully locked out)

M and F Scaled: Sum of Max L Hang time in seconds from Pull up bars (one partner at a time, legs must be straight in front of body at a 90 degree angle, heels above or in-line with hips)

3. Max UNBROKEN KB Swings- weights: M RX: 32kg, F RX: 24 kg, M Scaled: 24 kg, F Scaled: 20 kg. The KB must pass between the thighs at the bottom of the swing and must finish above the head, with the bottom of the KB facing the cieling, arms must be fully locked out and straight. Both partners do this individually, score is total # of reps completed between both partners.

4.Max Ab Mat Sit ups in 2 minutes (both partners do 2 minutes each). Feet together, knees wide, shoulders touch ground and then fingers touch toes at the top of sit up). Score is the sum of sit ups completed between partners.

5. M and F Rx: Max Weighted Pull up (Using Dumb bells between feet or legs). Score is the sum of both partners Max weight. Full range of motion (from full dead hand to chin over bar).  If you "max out" above the 70 lb dumbell we will arrange to have a belt with a chain to use the heavier KB's.

M Scaled: Max Strict Pull ups

F Scaled: Max Time Flexed arm hang (both partners cumulative time in seconds). Arms must be at 90 degrees. eyes in line with the bar.

6. M and F RX: Max Pistols in 2 minutes between both partners- you may alternate, use any leg you want.

M and F scaled: Max one legged stand time in seconds (EYES CLOSED).

7. MAX distance standing long jump (score is the sum of the number of inches jumped between both partners. Measure from starting line to where HEELS land. If you fall backwards the jump does not count and is considered NULL AND VOID!  You have 3 attempts each to get your max distance.

8. MAX unbroken WALL BALLS (M RX: 20, F RX: 15, M SC: 15, F SC: 10), the BALL MUST HIT ANYWHERE IN THE RED STRIPE FOR EVERYONE or the Rep does not count and is considered "broken".   Unbroken means you do not rest, drop the ball or pause at all.  The score here is total cumulative wall balls between the 2 partners.

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BUY IN:  De-loading of Back Squats: 5 sets of 5 at 60% of 1 RM

WOD:  3 rounds with 1 minute rest between rounds

1 Round is a 5 minute AMRAP of:

10 Wall Balls (20/15)

10 Atomic Sit Ups with Ball (20/15)

10 Walking Lunges (total- holding Ball any way)

10 Med Ball Cleans

Rest 1 minute and repeat 3 more times.  Add all rounds together for total # of reps.

Cash Out:  3 x 15 Back Extensions (floor or GHD) 

 

What Kind of Hero are you?

NEXT TRANSFORMATION CHALLENGE STARTS ON MONDAY FEBRUARY 6th!

EXCITING NEWS!!! WE HAVE A SPECIAL GUEST SPEAKER COMING TO LAUNCH THIS NEXT CHALLENGE....DON'T MISS OUT!!

PLEASE SAVE THE TIME AND DATE TO ATTEND A SPECIAL "GOAL SETTING" WORKSHOP ON SATURDAY, FEBRUARY 4th at 1 pm.  Presented by Bruce Young....(bio below)

Sign up HERE for the Challenge and the Workshop.  The fee for BOTH of these items is $45.  IF you just want to come to the workshop and do not plan on participating in the challenge please CLICK HERE. The fee for the workshop ONLY is $20.

We will be doing some of the weigh-ins and measurements on Saturday, Feb. 4th as well.  Appointment times can be booked at the gym- use the sign in sheet on the cork board at the front. (other times will be available on Monday Feb 6th but I strongly urge you to attend the workshop and get all measured up on Saturday!!)

If you plan on taking part in this upcoming challenge please make sure you are around on this date!

Here is a description of the Goal Setting Workshop:

"I've never been one to set goals before, but now that I've been CF'ing for a few months, Bruce made me realize the value of having a solid, laid out plan that will hold me accountable and provide me with small steps to accomplish my big goals. The seminar allowed me to break down all the things holding me back, and how to overcome them one by one in a very simple way. During the session, I set a goal to complete the Baseline WOD in sub 4:00mins. As a stepping stone towards accomplishing that, I set a small goal to do a 500m Row in 1:30, and just the other day I got it. This is definitely the approach I needed to give my excitement and drive for Crossfit some clear direction and focus." Darren - CrossFit Barrie
 
"Bruce is an excellent public speaker who keeps his audience captivated and entertained. I have sat through his seminar twice and each time I take away valuable information and tools for everyday life and to assist the Competitive CrossFitter in me. I recently used one of his methods and I found it empowering. Take the seminar, it WILL change the way you look at things" Angie  - CrossFit Select
 

Bruce Young is an avid 24 hour adventure racer who has competed in multiple races and was recently featured in SweatRx magazine. He was a competitor at Element Overdose Open division at age 46, is currently training to qualify for the 2012 CrossFit Masters division, and ...is a Co-owner of CrossFit Select in Mississauga.

After developing his goal setting process for business, he has tranfered this knowledge to the the fitness side of his life. Bruce has used the power of goal setting to help propel his adventure racing teams from not finishing to 3rd place finishes in 8 hour sprint races after applying the power of goal setting.

In this fast paced two hour session, participants will come away with a better understanding of:

a. How to address what is holding you back from reaching your goals

b. How to create goals with IMPACT

c. How to use your goals to create a roadmap that will get you to reach your goals

d. How to create accountability for your goals

e. The one major factor that separates most people from successfully achieving their goals

At the end of the session you will walk away with a roadmap that will help you achieve the results you are looking for whether they are CrossFit-related, health related, family-related or business-related.

SIGN UP NOW FOR THIS GREAT SEMINAR!!! I have heard nothing but good things about it and I am really excited to have Bruce here!!

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Two Different Hero Wods today depending what time you come in ! Not telling you which class gets which but here are the 2 wods we will be doing! They are kind of similar in that they are both 20 minute AMRAPs and similar movements...

Buy In: Skills Session (15 minutes)

JACK: AMRAP 20 minutes

10 Push PRess (115/80)

10 KB Swings (24/16)

10 Box Jumps (24/20)

 

Danny: AMRAP 20 Minutes

30 Box Jumps (24/20)

20 Push Press (115/80)

30 Pull Ups

 

Cash Out: Stretch

 

 

The last girl(s) of the week at Burlington's CrossFit Altitude

NEW T-SHIRTS ARE IN NOW!  $15 each.  We also have some long sleeved men's shirts for $20.  Get yours today!

 

So far this week we have done two of the "girl" bench marks, some new names up on the leader board for both Diane and Nancy! Nicely done to everyone for their efforts on these WODs. 

Today we are doing ELIZABETH!  Pretty Heavy on the squat cleans....but watch out because the "Buy In" is also a benchmark workout!  You will have exactly 7 minutes to rest between the buy in and the WOD.... so come prepared!

Tomorrow we will be doing 2 hero workouts, the 9 am and 10 am classes will be different workouts....not telling which class gets what- you will have to show up to find out! Sleep well tonight ;)

Buy In:  ANNIE  for time: 50-40-30-20-10 double unders and sit ups.  REST EXACTLY 7 minutes then start the WOD!

WOD:  Elizabeth

21-15-9 reps for time of

Full SQUAT Cleans (135/95)

Ring Dips

Cash Out:  3 x 5 L Pull ups, 3 x 10 strict toes to bar 

Diane and Dead Lifts

Another Benchmark for you today...short and sweet if you have your handstand push ups and can bang out those deadlifts!! If not, not to worry, you can always scale any way you have to! Remember this is about intensity so don't worry about scaling as needed to keep form and intensity high!

GYM ETIQUETTE REMINDERS! We seem to be forgetting a few things to keep this place a happy, safe and clean gym.  Please be respectful of your gym and help me to keep things running smoothly :) 

• Please make sure you put your bands away after using! Lots of them being left on the bars and rings and all over the place...not cool and not safe.

 

• Kettle Bells- please please try and put these away under or on the shelves at the back. When they are on the floor all over the place it is a trip hazard! It takes an extra 2 seconds to do this!

 

• Gym Bags and Personal Items- to keep the gym floor clear so we can move around and not trip all over your stuff PLEASE PUT YOUR THINGS AT THE FRONT OF THE GYM in the cubbies, lockers or on the change room floors. I will be getting some more cubbies to store stuff in. THIS APPLIES TO TRAINERS TOO- JAY!!! (everyone you have my permission to tell Jay to put his stuff at the front just like everyone else!!)

 

• WIPE DOWN YOUR EQUIPMENT when you are done. It is cold and flu season so lets try and keep the germ transfer rate down!

 

• SHOES- please remove your outdoor DIRTY AND WET shoes when you come into the gym. When we are doing running WODs we will excuse this!

 

• SIGN UP ON LINE. TXT OR CALL IF YOU CANNOT GET TO A COMPUTER! Especially for the 4:30 and 5:30 pm classes!!

Thanks- Please don't make me bring back burpee penalties!!

 

COCONUT OIL! We have received our order of Coconut Oil (thanks to Tammy L. for getting this!). This is really good stuff (certified organic, cold pressed, virgin). 5 Litre pails are $70 cash or cheque. Normally for a 500 ml jar in the grocery store you would pay over $10 for this stuff so this is a great deal. If you are not sure what to do with so much of it, you can always split it up with a friend.  Check out this link for a review of some of the many health benefits of consuming coconut oil.

And for those of you wondering "what the heck do I do with coconut oil?" here are a couple of links to what you can use it for!

Household Uses

Cooking and Other Uses 

 

BUY IN:Dead Lifts- AMRAP @80% of your 1 RM. 3 attempts. Rest 2 minutes between efforts. (We did this at 75% 9 days ago, so you should have a note of what you lifted then and try to meet or beat your reps at a slightly heavier weight).

 

WOD: "Diane" For time:

21-15-9 reps of

Dead Lifts (225/155)

Hand Stand Push Ups

 

CASH OUT: 3 x 10 GHD Back Extensions and 3 x 10 GHD Sit Ups

Joseph's Big Day...Inaugural Benchmark WOD

Sounds like last night was kind of interesting at the gym! It was a dark and stormy night and the power went off...People were doing Nancy in the dark and apparently she was better looking...here's Joseph's account of the evening:

 "Just as the clock was winding down on the 6:30 pm WOD tonight, the gym goes black - the gym, the Legion, the whole block!  People immediately start calling out their approximate WOD times as they finish them, since the clock is dead now too; Hilarity ensues as it is obvious where priorities lie when disaster strikes.  We all ponder the dangers of lifting in the dark when it is clear that the lights won't be coming on soon.  "The WOD must go on!", and it does...I pull my car up to the garage door and shine my lights in, and the lifting continues... Another car shining down the driveway to help navigate the puddles and potholes and we are good to 3-2-1-go! 
We run outside, as cold, high-speed winds blast us, but once out on the street we see the night sky -- My god, it's full of stars!  We are a pack of dark silhouettes, laughing and joking, the usual nervous fear at the start of a wod making way for something jovial and ridiculous... However, by the second run of Nancy, the realization of the cold air and work ahead of us dampens the mood a bit. I take great pleasure in returning to the warmth of the gym, never before in my life so grateful to be doing overhead squats.  It's is at rep 6 of my second round that I notice it -- SILENCE!  No power means no stereo so the only music I hear is rhythmic, strained breathing and the shuffling of loaded feet. F*%king glorious.
Anyway, we all end in our own time.  With no clock, I take a guess at my time and I am pleased to find that I was well under it, according to Jay's iPhone stopwatch.
We are a good bunch here and I am very proud, particularly because we have a visitor from another CrossFit gym with us tonight.  Everyone worked well to find solutions, ensure safety and stay connected to each other as we finished the WOD.  This was one of those nights where I wasn't intending to workout, but did so because I liked the energy in the room from the people that showed up.
At age 41 tomorrow, I am glad to be here among this group of people trying to become better, and committed to doing their best.  Of all the places I could have ended up in life, this is one of the best!  Thank you Crossfit Altitude for being a friendly port as I traverse the middle passage of life."

Today is our good friend, trainer and resident massage therapist extraodinaire's birthday.  Joseph turns the big 4-1 today!  Happy Birthday Joseph!  

Normally we would probably have done Fran on such an occasion, and I had thought possibly we could do "Heavy Fran".  I also had in my plan originally to do "Kalsu" (which is really a bad bad very very long and gruelling WOD that just is nasty that we will do one day I promise....).  But instead, Joseph created this WOD for his b-day.  It will now be considered a CrossFit Altitude "Benchmark WOD" that will be done on January 18th on an annual basis.  It shall be known, from this day forth as,  "The Muscle Whisperer".  Every year the rep count will increase as Joseph ages.  I wonder how this will be when he hits 100??  Enjoy and have fun!

Buy In:  3 Rep Max Thruster (after a thorough warm up go for a 3 rep MAX) you may use the rack but it is preferred if you don't!

WOD:  "The Muscle Whisperer" aka Joseph W....

For Time:

2-4-5-6-7-8-9  (adds up to 41 get it??)

Chest to Bar Pull-Ups
Thrusters (125/85)

THEN  10 Full Squat Snatches (same weight as thrusters)
(scale down if necessary)

"the sudden split-personality, bi-polar change from brute force pulling/pushing to something very technical and dexterous." 

Cash Out: Practice L-holds/sits on rings, parallets.  Practice L-hangs from rings and bars.