Hang Power Snatch 1-1-1-1-1-1-1

Rest 5 minutes

Five rounds for time of:

10 Hang Power Clean, 135 pounds

10 Ring Push-ups

Post loads and time to comments.

110501 WOD Demo - Alex, Jimmy, Kane

Four rounds for time of:

30 Walking Lunge Steps, 45 pounds overhead

30 Box Jumps, 24”

30 Pull-ups

Post time to comments.

Greg Glassman on the 2011 Reebok CrossFit Games Open - video [wmv]

Deadlift 5x5x71% (sets x reps x % of 1 rep max)

Rest 5 minutes

“Diane”

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Post loads and time to comments.

"Pose Method: Concept Model Method" Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

Complete as many reps as possible in 30 seconds of 95 pound Thrusters immediately followed by 30 seconds of max.

Pull-ups

Rest 3 minutes

Repeat until you complete 100 of each.

Post number of rounds to comments.

"Annie Comes to Mike's Gym: Part 2" with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

Bench press 5x4x80% (sets x reps x % of 1 rep max)

Back squat 5x2x78%

Rest 5 minutes

Two rounds for time of:

Run 400m

50 squats

Post loads and time to comments.

"Working the Hollow Rock Position" with Jeff Tucker by Again Faster Equipment - video [wmv]

Scotia McLeod "Fixed Floaters" is moving mountains, leaping tall buildings, lifting thousands of kilos and paddling the mighty Dragon Boat - All in support of abandoned and orphaned children!

www.scotiamcleodfixedfloaters.com www.soschildrensvillages.ca

Come out to CrossFit Mississauga on May 14th from 10am – 2pm to lend your support for this hard-working group of professionals!

The SOS Fundraiser will be accompanied by an open house training session, where people can come out and try a free crossfit circuit training program.  The Fixed Floaters will be testing their commitment to SOS by being put through a rigorous training campaign.

We will also be holding a raffle and giving out prizes.

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Rest 5 minutes

GHD sit-ups 15-15-15

Post time to comments.

"Bumper Plates, 2011 CrossFit Games and What Is Your Max Bench Press" with Dave Castro - video [wmv]

Deadlift 5x4x82% (sets x reps x % of 1 rep max)

Run 1 mile for time.

Post loads and time to comments.

"The Back Kip or Backward Roll on the Rings" with Dusty Hyland, CrossFit Journal preview video [wmv]

Snatch 1-1-1-1-1-1-1

Rest 5 minutes.

Snatch two reps every minute on the minute for 15 minutes.

Post loads to comments.

"To Gain Or Not To Gain" with Louie Simmons - video [wmv]

Five rounds for time of:

30 Box Jumps, 24”

30 Wall Ball shots, 20 pound ball

Rest 5 minutes

Back Extensions 15-15-15

Post time to comments.

"Quick CrossFit Kids Games: Farmers and Lumberjacks" - video [wmv]

Groupon Deal

Welcome to CrossFit Mississauga!  Thank you for purchasing a Groupon coupon.

Classes will begin Monday May 16, 2011.

Your intro classes will be indicated as “INTRO 1”, “INTRO 2” all the way to “INTRO 10” on the website schedule. Click on the schedule tab to view the schedule.

The emphasis of the INTRO classes is on skill development and exposure to our basic movements.  They are designed to prepare you to enter our ongoing group classes.  We are going to be hammering technique to ensure your safety and success at the next level.

The intro classes are mandatory if you are new to CrossFit.  You will complete the INTRO classes 1 to 10 in sequence.

If you have experience with CrossFit, please inform us and we will determine whether or not you can participate in the advanced classes.

• We will introduce you to technique and mechanics first, then intensity
• We will be showing you movements that begin with the relatively non-technical and progressively more technical.
• It is important that you are here for each of the 10 sessions as the movements build on one another.
• There will be a workout at the end of each day that will get progressively more challenging as the classes progress.
• The difficulty of the workout is ultimately in your hands. The degree that you push yourself will determine how much suffering goes on.  We want you to increase your intensity to the level that is inherent in our regular group classes.
• Shifts in body composition are one of the most motivating ways to measure success.  We highly encourage you to take “Before” pictures before you begin the INTRO classes and also record the results from your workouts.

In order to manage class sizes, please e-mail your appointment request to Alex at crossfitmississauga@gmail.com to book your class time.If you book an appointment and don't show up, that class will count towards your 10 classes.

Please ensure that the following steps are taken when coming to CrossFit Mississauga for your class:

1. Bring your Groupon coupon with you

2. Fill out a waiver before your first class.

3. Sign in on the sign up sheet posted, before every class.

4. Have the trainer sign off on your class once you have completed it.

Please e-mail questions to crossfitmississauga@gmail.com

Back squat 5x4x84% (sets x reps x % of 1 rep max)

Push press 5x2x76% (sets x reps x % of 1 rep max)

Rest 5 minutes.

Row 1000m for time

Post loads and time to comments.

Coach Mike Burgener on the rack position - video [wmv]

Three rounds for time of:

40 Squats

30 Knees to Elbows

Post time to comments.

"Strength and Endurance Tool" with Jeff Martone - video [wmv]

*Classes marked "INTRO" for Groupon members on the schedule, are also open for current gym members*

Overhead Squat 5-5-5-5-5

Rest 5 minutes.

21-15-9 reps of:

Clean, 95 pounds

Pull-ups

Post loads and time to comments.

"Annie Comes to Mike's Gym: Part 2" with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv]

Deadlift 5x5x78% (sets x reps x % of 1 rep max)

Rest 5 minutes.

30 Walking lunge steps

21 Pull-ups

21 Sit-ups

30 Walking lunge steps

18 Pull-ups

18 Sit-ups

30 Walking lunge steps

15 Pull-ups

15 Sit-ups

30 Walking lunge steps

12 Pull-ups

12 Sit-ups

30 Walking lunge steps

9 Pull-ups

9 Sit-ups

30 Walking lunge steps

6 Pull-ups

6 Sit-ups

Post loads and time to comments.

"CrossFit Football - Shuttle Runs: Parts 1-2" with Raphael Ruiz and John Welbourn, CrossFit Journal preview video [wmv]

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

"Longevity With CrossFit" with Jeff Tincher, CrossFit Journal preview video [wmv]

Congratulations to the ScotiaMcLeod “Fixed Floaters” for completing 100,000 pounds of Deadlifts, 3000 Push-ups, 1000 Tire Flips, 5000 sit-ups and a 50k run as a team for the SOS Children’s Villages fundraiser!

Thank you to everyone that came out to volunteer, cheer them on and support their great cause.

Clean 1-1-1-1-1-1-1-1

Rest 5 minutes.

Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups

Post loads and time to comments.

Jeff Martone on kettlebell competition training - video [wmv] [mov]

Back squat 5x2x79% (sets x reps x % of 1 rep max)

Rest 5 minutes

Your choice of:

“Nasty Girls”

Three rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Post loads and time to comments.

or

“Lynne”

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post loads and reps for both exercises in all rounds to comments.

Coach Mike Burgener on aggression by Again Faster Equipment - video [wmv]

Deadlift 5x5x84% (sets x reps x % of 1 rep max)

Rest 5 minutes.

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Toes to Bar 15-15-15

Post loads and time to comments.

"Sir Charles of CrossFit" with Charles Barkley, CrossFit Journal preview video [wmv]

Complete as many rounds as you can in 20 minutes of:

Handstand push-ups, 5 reps

Push press 95 pounds, 10 reps

Dips, 15 reps

Push-ups, 20 reps

Post number of rounds completed to comments.

"Sir Charles of CrossFit: Part 2" with Charles Barkley - video [wmv]

Weighted Pull-ups 3-3-3-3-3

Front Squat 5x5x84% (sets x reps x % of 1 rep max)

Post loads to comments.

Press 5x2x77% (sets x reps x % of 1 rep max)

Rest 5 minutes

Three rounds for time of:

Run 400m

21 Kettlebell Swings, 1.5 pood

12 Handstand push-ups

Post loads and time to comments.

"CrossFit Endurance: Intro to Programming" with John McBrien, CrossFit Journal preview video [wmv]

Deadlift 5x5x79% (sets x reps x % of 1 rep max)

Rest 5 minutes.

As many rounds as possible in 20 minutes of:

Run 400m

15 Pull-ups

Post loads and time to comments.

"Winning the Open: Part 1" with Dan Bailey, CrossFit Journal preview video [wmv]

Hang Power Snatch 1-1-1-1-1-1-1

Rest 5 minutes.

As many rounds as possible in 15 minutes of:

21 Power Snatch, 75 pounds

21 Double Unders

Post loads and time to comments.

"No Rep" with Dan Bailey and Oscar Bailey - video [wmv]

Run 10 K

Post time to comments.

"Teaching People How To Run" with Dr. Nicolas Romanov - video [wmv]

Shoulder Press 5x6x82%

Back Squat 5x2x80%

Rest 5 minutes

Four rounds for time of:

Run 400 meters

50 Squats

Post loads and time to comments.

"The Purpose of CrossFit: Parts 1-2" with Greg Glassman, CrossFit Journal preview video [wmv]

Deadlift 5x6x84%

Rest 5 minutes

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post load and time to comments.

CrossFit Kids relay game - video [wmv]

Three rounds for time of:

Run 400 meters

21 Burpees

21 Box Jumps, 24”

Rest 5 minutes.

GHD Sit-ups 3x20

Post time to comments.

Front Squat 5x6x86%

Rest 5 minutes.

21-18-15 and 12 rep rounds for time of:

135 pound Front Squat

Sit-ups

Post load and time to comments.

Turbo pull-ups with Dan Bailey - video [wmv]

Push Press 5x2x78%

Rest 5 minutes.

Complete as many rounds in 20 minutes as you can of:

9 Wall Ball Shots, 20 pound ball

15 Kettlebell Swings, 1.5 pood

21 Box Jumps, 24”

Post load and time to comments.

"If I Just Would Have Done CrossFit" with John Stone, CrossFit Journal preview video [wmv]

Power Snatch 7x1xM.E.

Rest 5 minutes.

"Randy"

75 pound Power snatch, 75 reps for time.

Rest 5 minutes.

Back Extensions 3x20

Post load and time to comments.

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

"Nate"

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

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings, 2 pood

or

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

5 Pull-ups

5 Ring Dips

10 Kettlebell Swings, 1.5 pood

Post your choice and number of rounds completed to comments.

Quick Highlights of the Australia Regional: Day 1 - video [wmv]

For time:

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

Post time to comments.

"Going Beyond the Swing: Part 3 Turkish Get-Up" with Jeff Martone, CrossFit Journal preview video [wmv]