Rest Day

"Efficiency Tips: The Snatch" with Eric O'Connor and Chris Spealler, free CrossFit Journal video, preview - [wmv] [mov]

Split Jerk 5x3xM.E.

Rest 5 minutes.

Five rounds for time of:
21 Box Jumps, 24”
21 Ring dips

Post loads and time to comments.

"Midline Stabilization" with Todd Widman - video [wmv] [mov]

21-18-15-12 rep rounds for time of:
185 pound Deadlift
Burpees
Knees to elbows

Post time to comments.

Transition to the Jump, Coach Burgener [wmv][mov] » Nov 28 07

Rest Day

Playing With Ring Pushups (Nicole) [wmv][mov] » Sept 26 07 

Hang Power Snatch 5x1xM.E.

Rest 5 minutes.

Complete as many rounds as you can in twenty minutes of:

25 Double-unders

25 Kettlebell Swings, 1.5 pood

Post loads and time to comments.

Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv] [mov]

“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. 

If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Post time to comments.

"Powerlifting for CrossFitters" with Mark Bell, CrossFit Journal preview video [wmv] [mov]

Front Squat 5x1xM.E.

Rest 5 minutes.

Complete as many rounds in 10 minutes as you can of:
5 Burpees
65 pound Thruster, 15 reps
20 Box Jumps, 24”

Post loads and rounds completed to comments.

Rob Orlando 1,000lb Tire Flip [wmv][mov] » May 11 10

Rest Day

"Perfecting the Box Jump" with Kelly Starrett and Carl Paoli, free CrossFit Journal video - preview [wmv] [mov]

Split Jerk 5x1xM.E.

Rest 5 minutes.

500 Double-unders for time.

Post loads and time to comments.

"Speed and Dynamic Efforts" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

Post time to comments. 

Coach Alex’s Notes:

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It is expected that you’ll need to partition the sets, i.e., Deadlift 7-7-7 and Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management, work/rest timing to optimize time is an essential skill.  If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing shoulder press. Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there is a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics and this will be your “Diane”.

"Efficiency Tips: Knees To Elbows/Toes To Bar" with Chris Spealler - video [wmv] [mov] [HD mov]

Rest Day

Coach Alex's Notes:

The strength-training component will be focusing on the following three movements over the next few weeks: Clean, Back Squat and Shoulder Press.  Remember, the clean should be performed exactly like the power clean.  The only difference is the height at which the lifter stops squatting down after receiving the barbell.  Lifters receive a power clean above parallel in a squat and a clean below parallel in a squat.  Nothing else changes.  Use your max. effort front squat number from last Wednesday to increase your confidence with regard to how much weight you can stand up with from the bottom of the clean.  Keep in mind that most people can front squat more than they can clean for a few reasons.  One reason is that you can take as much time to set the barbell on that perfect position on the front of your shoulders when you pull it of the rack for a front squat.  You’ll have to pull it of the floor and receive it while moving during a clean.  Practice receiving the bar on that sweet spot over and over until you can consistently get it in the spot where you would have if you pulled it off the rack.  You will have better balance and be able to move more weight.    

"Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov] [HD mov]

Clean 5x3xM.E.

Rest 5 minutes.

Complete for time:
95 pound Thrusters, 45 reps
45 Pull-ups

Post loads and time to comments.

"Ring Handstand Push-Ups With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 Push-ups

Post time to comments.

"The Swing: Body Awareness for Hip Extension" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

Back Squat 5x5xM.E.

Rest 5 minutes.

Three rounds for time of:
50 Double-unders
50 Squats

Post loads and time to comments.

"Efficiency Tips: Rowing" with Matt Chan video [wmv] [mov] [HD mov]

CROSSFIT MISSISSAUGA PALEO DIET CHALLENGE 2012 UPDATE

Our 6 week paleo challenge ends on Sunday March 18. Congratulations to those that participated. I’ve had many conversations with members who have reported improved body composition, weight loss, more energy, less hunger, better skin and improved mental clarity.

If you’d like to be eligible to win the prize you will need to submit the following info before Friday March 23.

- Completed diet log with point system

- Before and after pictures

- Before and after measurements

- Before and after blood work

- Before and after scores from your completed benchmark workouts

- Written testimonial about your results

You must complete all three benchmark workouts again before March 23.

The winners will receive two months free.

The winners will be announced on Saturday March 31. The winner will be based on blood work improvements, performance improvements and body composition changes from before and after photos and measurements.

Rest Day

"Efficiency Tips: Muscle-ups" with Chris Spealler video [wmv] [mov] [HD mov]

Shoulder Press 5x5xM.E.

Rest 5 minutes.

21-15-9 rep rounds for time of:
Handstand push-ups
Chest-to-Bar Pull-ups

Post loads and time to comments. 

CrossFit Games Open 12.4Workout video demo with Graham Holmberg - video [wmv] [mov] [HD mov]

Snatch 10x1xM.E.

Post loads to comments.

End of the First Pull, Coach Burgener (CFJ Preview) [wmv][mov]

Rest Day

"Biggest Loser Winner Goes CrossFit" with John Rhode, free CrossFit Journal video, preview - [wmv] [mov]

Clean 5x2xM.E.

Rest 5 minutes.

100 Walking lunge steps.

Post loads and time to comments.

"Efficiency Tips: Handstand Push-Ups" with Chris Spealler - video [wmv] [mov]

15-12-9 rep rounds for time of:

135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great. 

Post time to comments.

"Jumping Position, Landing Position" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Back Squat 5x3xM.E.

Rest 5 minutes.

For time:
100 L-Pull-ups

Post loads and time to comments.

"Rich Froning: Games Prep And Training" - video [wmv] [mov] [HD mov]

Rest Day

"Efficiency Tips: Pull-ups" with Chris Spealler video [wmv] [mov] [HD mov]

Shoulder Press 5x3xM.E.

Rest 5 minutes.

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

Post loads and time to comments.

CrossFit Tour workout video with Dave Castro - video [wmv] [mov] [HD mov]

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 

Post time for each of five rounds to comments.

CrossFit Games Open 12.5 Workout video demo with Neal Maddox - video [wmv] [mov] [HD mov]

Rest Day

"CrossFit Striking: Lead and Rear Straights" with George Ryan, CrossFit Journal preview video [wmv] [mov]

Clean 5x1xM.E.

Rest 5 minutes.

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
50 Wallball shots, 20 pound ball

Post loads and time to comments.

"Accommodating Resistance" with Shane Sweatt and Laura Phelps-Sweatt CrossFit Journal preview video [wmv] [mov]

“Cindy”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and fractions of rounds completed to comments.

"Coaching the Air Squat" with Adrian Bozman, CrossFit Journal preview video [wmv] [mov]

Complete as many rounds as possible in 20 minutes of:
135 lb Deadlift, 15 reps
15 Push-ups

Post rounds completed to comments. 

Sled push, tire flip, snatch workout with Jason Khalipa - video [wmv] [mov]

Rest Day

"Ring Handstand Push-Ups With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Back Squat 5x1xM.E.

Rest 5 minutes.

Three rounds for time:
12 Burpees
1.5 pood Kettlebell swings, 21
12 Pull-ups 

Post loads and time to comments.

"My First Muscle-Up" - video [wmv] [mov] [HD mov]

Shoulder Press 5x1xM.E.

Rest 5 minutes.

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Post rounds and fractions of rounds completed to comments.

300 pound "Grace" by Rob Orlando - video [wmv] [mov] [HD mov]