The MMA seminar on Saturday afternoon was a blast and a good time was had by all. Big thanks to Coach Jay for all the great info and the loving presentation. He makes it fun to be choked out. Check out his gym here http://www.turningpointtrainingmethods.com/
Also, a big thank you to Shawn, Kat and Allan for coming out and coaching us. All of you are always welcome at CrossFit Mississauga.

Warmup
2-3 rounds of:
10-15 pullups
10-15 pushups
10-15 squats
10 dislocates

Skills
Burpee pullups

WOD
"G.I. Jane"
100 Burpee pullups

 

WOD RESULTS

Monica 18:48
Olimpia 15:12
Eddie 13:39
Allan 21:24

Kelly 25:47
Steph 26:33
Erik 14:14
Alan 26:02
Suhaila 23:18
Fernanda 22:02

Soo 14:21
Sara 21:07
Awais 21:46

WARM UP

400m run
25 Front Squats
25 Dislocates

SKILLS

Front Squat

WOD

Front Squat

3-3-3-3-3-3

WOD RESULTS

Torry 90
Hana 80
Christina 85
Christine J. 110
John K. 155
Natalie 130
Jacqueline 105
Daniel 155
Steven 135
Kristen 105 

Warmup
10 thrusters
12 squats
10 dislocates
3 rounds

Skills
air squat

WOD
5 Thrusters @ 135/95
25 squats
7 rounds

 
WOD RESULTS

Lydia 8:03
Katrina 8:34
Raul 8:55
Angie 9:29
Heather 9:32
Chris 9:56
Clint 10:35
Rob 11:12
Matt 11:53
Olimpia 16:32 (retired from thrusters)
Sam 17:35
Andrew 21:01

Steph N 7:55
Natalie 9:55
Hana 10:40
Alan 10:43
Alexandra 11:03
Torry 11:18
Gordana 11:41
Christine J 12:39
Cristina 12:47
Kathy 12:49
Soo 13:19
Raimond 13:23
Vera 16:17
Jackie 16:41
Fernanda 17:57
Suhaila 18:43

Warmup
10 lung steps
10 dislocates
3-4 rounds
400 meter run

Skills
ring dip
Ring Dips... [ wmv]

WOD
50-40-30-20-10
pullups and ring dips
scale as needed
post times

WOD RESULTS

Hana 22:53
Torry 23:53
Christina 25:38
Raimond 37:20
Christine J. 23:40
OC 21:22
Monica 32:23
Katrina 43:37
Angie 39:09
Patricia 43:14
Cec 30:50
Olimpia 31:55

Dom 19:00
Raul 31:40 (vest)
Daniel 25:46
Preston 27:53
Kevin 62:24 (vest)
Tab 20:03
Sam 48:03
Allan 33:00

Warmup
400 meter run
20 dislocates
15 squats
15 burpees
20 dislocates

Skills
box jumps

WOD
30 seconds on, 30 seconds rest for 6 rounds of each of the following.
Thrusters @ 45#
Deadlifts @ 135/95
Box Jumps @ 20/16
Burpees

 
WOD RESULTS

Eric V 446
Katrina 443
Mel C 399
Matt 381
Kristen 364
Heather 362
Eric C 355
Olimpia 352
Clint 349
Kyle 346
Dom 314
John 297
Alan 296
Andrew 289
Renea 285
Daniel 284
Monica 283
Stephen 279
Hana 273
Steph B 245
Denis 237
Sara 208

Janine 282
Torry 232
Christine J 211

Alexandra 269
Daniela 256
Mike L 220
Lindsay 220
Suhaila 211

10 Deads @ 275/185
50 Double Unders
3 Rounds

WOD RESULTS

Serena 10:31
Dave 3:57
Kyle 7:45

Eddie 16:14
Steph 12:28
Alan 8:47
Kristen 9:53
Daniella 14:42
Olimpia 5:59

Warmup
400 meter run
3 rounds of:
15 squats
10 pushups
10 pullups
10 dislocates

Skills
back squat

Wod
Back Squats
5,5,5,3,3,3,1,1,1
post loads

WOD RESULTS

Torry 105/115/135
Lydia 135/165/175
John 135/165/175
Serena 145/165/190
Christine J. 125/145/185
Katrina 145/165/175
Andrew 195/205/210

WARM UP

5 Pull Ups
10 Push Ups
15 Squats
2-3 Rounds

SKILLS

Power Clean

WOD

2 minutes of Max Power Clean and Jerks @ 135/95, then you have 4 min to complete a 400m run, rest the remainder of the 4 minutes.  (If the run only takes you 2:10, then you have 1:50 to rest until the next round.) Each round is a total of 6 min, always.

3 Rounds.  Total score is your number of PC and your total run time. (Ex. - 43 and 6:07)

WOD RESULTS

Hana 36/6:44
Torry 59/8:16
Christina 46/7:49
Alexandra 35/8:32
John 57/5:10
Soo 62/6:02
Daniella 38/6:29
Sara 37/5:56
Eddie 47/5:08
Jackie 36/7:14
Vera 37/7:16

Angie 50/6:18
Dennis 29/7:22
Katrina 49/6:05
Kelly 39/8:55
Renea 47/8:17
Preston 41/5:04
Andrew 42/5:25
Clint 62/5:04 (Alt)
Eric C. 47/6:03 (Alt)
Heather 48/6:00
Glenn 55/7:11
Paul 47/6:23
Chris 69/5:17
Monica 26/6:16
Steph 32/6:46
Michael 59/6:55
Kristen 42/5:34
Olimpia 37/5:38

Warmup
400 meter run
20 dislocates
10 pullups
10 pushups
20 squats

Skills
Pullups
Pull-ups, pregnant...[wmv]

WOD
"Angie"
100 pullups
100 pushups
100 situps
100 squats

WOD RESULTS

Raul 15:23
Andrew 18:13
OC 19:18
Glenn 19:47
Wendy 20:03
Daniel 20:21
Olimpia 21:20
Dean 21:41
Monica 23:21
Kyle 24:43
Allan 25:50
Eddie 26:56
Serena 27:27
Heather 33:51
Stefan 36:52
Sara 38:46

Steph 26:14

Michelle 14:12
Hana 19:50
Cec 20:59
Torry 21:36
Alan 22:29
Steph 22:29
Sooz 22:47
Cristina 23:45
Kristen 23:45
Daniela 25:50
Fernanda 28:48
Kathy 29:18
Kelly 34:43
Patricia 38:22
Steph B 40:41
Raimond 57:03

Warmup
3 rounds of:
15 dislocates
15 overhead squats
15 pullups
15 pushups

Skills
press
Shoulder Press Intro...[wmv][mov]

WOD
strict press
1-1-1-1-1-1-1

Warmup
2-3 rounds of:
12 dislocates
15 squats
8 burpees

Skills
Kettlebell swings
Helen: Sub-7:00 (OPT)...[wmv][mov]

WOD
"Helen"
400 meter run
21 kettlebell swings
12 pullups
3 rounds

 
CrossFit Mississauga, meet Joe! Joe, as you can see, is a world class power lifter. He is interestedin doing some classes with us so if anyone is interested please let us know! (by the way, he 2-repped that!)

WOD RESULTS

Torry 13:15
Patricia 15:21
Raimond 17:28
Kathy 12:46
Alexandra 14:35
Vera 18:07
Jacqueline 19:08
Alan 11:26
Steph 13:12
Sara 13:26

Mel. P. 11:57

Gordana 13:10
Katrina 9:10
OC 9:39
Wendy 15:22
Pete 14:13
Steph 11:48
Soo 12:45
Omar 10:48
Michael 10:23
Rob 9:53
Monica 12:29
Allan 14:21
Daniel 10:14
Steven 9:58

WOD
400 meter run
400 meter lunge walk
400 meter run
post times

Warmup
400 meter run
15 pullups
15 pushups
25 squats
15 dislocates

Skills
back squat

WOD
Back squats
7-7-7-7-7

Torry 100
Alexandra 70
Daniel 165
Serena 155
Christine J 145
Wendy 130
Dean 175
Derek 235
Jaqueline 115
Vera 115

Warmup
20 dislocates
400 meter run
10 burpees
15 lunge steps

Skills
Pushup

WOD
50 pullups
75 pushups
100 squats
max rounds in 30 minutes
Post rounds and fractions of rounds

WOD RESULTS

Torry 2+50+55
Hana 2+30
Christina 2+30
Gordana 1+50+75+13
Natalie 1+50+37
Sarina 1+50+45
Matt 3+10
Lydia 3+27 (Alt)
OC 2+50+72
Preston 2+50+35
Eddie 2+24
Sara 1+6+68 

400 meter run
20 dislocates
15 burpees
20 light deadlifts

Skills
Hang power clean

WOD
7 hang power cleans @ 155/105
10 burpees
max rounds in 7 minutes
3 minutes rest
max rounds in 5 minutes
three minutes rest
max rounds in 3 minutes
post total rounds

WARM UP

400m run
20 burpees

SKILLS

Front Squat

WOD

Front Squat

5-5-5-1-1-1

 
Tate, come back to us!

WOD RESULTS

Christina 100
Gordana (Deads x 5) 165
Stephan (Deads x 5,1) 145, 170
Lydia 130, 145
Raul 245, 255
Christine J. 100, 115
Wendy 105, 140
Monica 105, 125
Sara 95, 105
Kyle 205, 225
Patricia 105, 135
Ritchie 165, 215

WARM UP

5 min. of rowing or skipping,

SKILLS

Back Position Jerks

WOD

"Bear Complex"

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

Notes:  The Power clean must be seperate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.

WOD RESULTS

Torry 55
Hana 45
Christina 55
Mo 55
Alexandra 45
Wendy 65
Christine J. 65
Katrina 105
Serena 55
Jay 155
OC 85
Rich 95
Steph N. 65
Steph B. 60
Alan 100
Monica 75
Patricia 65

WOD
10 chest to bar pullups
10 front squats @ 165/115
10 burpees
3 rounds
post times

WOD RESULTS

Steph N 6:01
Dave H 7:15
Cec 7:37
John 7:38
Allan 7:55
Alexandra 7:56
Eddie 8:11
Fernanda 9:05
Daniel 9:18
Daniela 10:22
Kelly 10:35
Tony 10:35
Sara 10:47
Stefan 12:22
Steph B 13:27

Mark 4:24
Raul 4:58
Danielle 5:49
Derek 11:18

WARM UP

2-3 Rounds of:

5 Pull Ups
10 Push Ups
15 Squats

SKILLS

Thruster

WOD

1 min. max Thrusters @ 45
1 min. max Pull Ups
1 min. max Burpees
1 min. Rest

3 Rounds

Hana 130
Torry 133
Alexandra 93
Christine J (Injured) 64
Colyn 134
Patricia 103
Erik B 173
Alan 143
Steph B 107
Vera 105
Jackie 98
Fernanda 111

Gordana 141
OC 190
Serena 115
Jay 182
Lydia 175
Katrina 173
Steph N 164
Monica 138
Andrew 141
Kristen 154
Olimpia 115
Sara 118
Tony 130
Glenn 186
Baker 166
Dom 159

Warmup
400 meter run
20 dislocates
20 jerks
20 air squats

Skills
Jerk
Jerk Efficiency Demo...[wmv][mov]

WOD
800 meter run
5 rounds of the following:
7 jerks @ 155/105
15 pullups
post times

WOD RESULTS

Torry 14:36
Hana 15:28
Christina 15:19
Mo 23:24
Christine J. 15:02
OC 17:39
John 23:29
Steven 19:55
Daniel 21:55
Patricia 21:49
Monica 19:40
Dean 14:27
Daniella 23:58
John B. 24:18
Vera 24:24
Jackie 23:37
Renea 36:58
Eddie 18:17

Matt 15:33
Katrina 13:33
Rob 19:05
Eric C. 17:08
Derek 14:00
Kyle 24:40
Tate 13:28

New Hours on the weekend. CrossFit will now be open from 8am-4pm on Saturday and from 9am-3pm on Sunday. If you have any questions on this come talk to Eric or Mark.

Warmup
400 meter run
20 deads
20 dislocates
20 squats
20 pullups

Skills
Cleans
Clean Faults, Mike Burgener ...[wmv][mov]

WOD
Cleans
1-1-1-1-1-1-1

30 deadlifts for time @315/225
scale as needed

WOD RESULTS

Torry 75
Cristina 75
Hana 85
Katrina 135
Lydia 115
Alana 65
OC 105
Christine J 100
Mel P 127
Patricia 95
Derek 230
Jay 255
Eddie 150
Fernanda 80
Lindsinator 80

Warmup
400 meter run
2-3 rounds of:
10 pullups
10 pushups
15 squats

Skills
Burpee

WOD
This one is from CrosFit Football and is truly evil. Enjoy!

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

WOD RESULTS

Cristina 35 @ 45
Lydia 26 @ 80
Gordana 35 @ 77
Alexandra 17 @ 30 (3 burpees)
Janine 22 @ 45
OC 31 @ 75
John 19 @ 67
Sara 17 @ 45
Colyn 12 @ 45
Luke 27 @ 95 (50 Thr)
Daniela 34 @ 30
Steph N 34 @ 75
Alan 23 @ 95/75 (50 Thr)

Eric 22
Mark 31
Raul 40
Angie 44
Katrina 50 (70 Thr)
Mel P 44 (56 Thr)

WARM UP

20 Lunge Steps
20 Dislocates
20 Over Head Walking Lunges

SKILLS

Pull Up

WOD

"Nicole"
400m Run
Max Rep Pull Ups
As Many Rounds As Possible in 20 Min. 

Your Score will be a Double Score.  (Ex. - 6 Runs and 115 Pull Ups)

WOD RESULTS

Torry 6/66
Hana 6/73
Mo 5/54
Serena (Alt) 5/83
Wendy (Alt) 4/111
Caitlyn (Alt) 4/76
Christine J. 4/49
Alan 6/57
Cec 5/85

Gordana 6/50
Connor 7/34
John 7/88
OC 6/103
Rob 8/98
Sara 6/29
Steven 6/110
Derek 6/106

WOD
3 rounds for time:
400 meter run
21-15-9
box jumps @ 20"
Pullups

Warmup
400 meter run
3 rounds of:
15 pushups
15 deadlifts

Skills
Deadlift

WOD
Deadlift
1-1-1-1-1-1-1

Warmup
400 meter run
20 dislocates
10 burpees
10 thrusters
10 pullups

Skills
Pullups

WOD
Using the Tabata time schedule of 20 seconds of work followed by 10 seconds of rest, perform 100 pullups, 100 pushups, 100 situps, 100 squats. Post the total number of tabata rounds it takes you to complete the workout. Also post your time.