Rest Day

"The Swing: Loading the Hips" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

Deadlift 5x5xM.E.

Rest 5 minutes.

"Grace"

For time:

135/95 pound Power Clean and Jerk, 30 reps

Post loads and time to comments.

Scaled 1: 115/80 pound Power Clean and Jerk, 30 reps
Scaled 2: 85/65 pound Power Clean and Jerk, 30 reps

Complete as many rounds as possible in 15 minutes of:

185/115 pound Clean, 5 reps

15 Ring Dips

Post time to comments.

Scaled 1: 15 min AMRAP 5 reps 155/95 Clean, 15 Ring Dips
Scaled 2: 15 min AMRAP 5 reps 125/75 Clean, 15 Ring Dips

"Breath" with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment - video [wmv] [mov]

Push Press 5x5xM.E.

Rest 5 minutes.

40-30-20-10 rep rounds for time of:

Chest to Bar Pull-ups

Push-ups

Post loads and time to comments.

Scaled 1:  35-25-15-5 Pull-ups, Push-ups
Scaled 2:  20-15-10 Pull-ups, Push-ups 

"Trifecta: Shoulder Press, Push Press, Push Jerk" CrossFit Journal preview video [wmv] [mov]

Back Squat 5x5xM.E.

Rest 5 minutes.

Three rounds for time of:

275/185 pound Deadlift, 10 reps

50 Double-unders

Post loads and time to comments.

Scaled 1: 3 RFT: 235/155 pound Deadlift 10 reps, 30 Double-unders
Scaled 2: 3 RFT: 185/125 pound Deadlift 10 reps, 30 Double-unders

Knee Snatching, Louie Simmons [wmv][mov] » Feb 8 10 

Rest day

"The Man Test: Slosh Pipe" - video [wmv] [mov]

I know I was supposed to announce the winners last week however I was waiting for a few more people to get their blood work results back.  I apologize for keeping everyone in suspense for this long.

The winners of the CrossFit Mississauga Paleo Diet Challenge are:

Angelo Rizzo

Madhu Vikrant

Angelo lost a total of 12 inches and 28.4 pounds!  He shaved 2:04 off of his 50 Burpee time, 37 seconds of his 2k-row time and added 70 pounds to his Deadlift bringing his 1 rep max to 295 pounds.  Congrats Angelo!

“Best Christmas gift I got this year was to walk into CrossFit Mississauga and sign up for the trial program.  The trainers have been fantastic and have adapted the individual exercises to my fitness level.  After watching videos online I was afraid that I wouldn’t be able to fit in with the CrossFit program as the workouts looked way to advanced.  I was pleasantly surprised by how everyone at the gym encouraged each other and welcomed new members.  With the addition of the Paleo Challenge it has exposed me to a healthy way of eating and training.  I have learned about the foods which affect my health and energy levels have gone through the roof.” - Angelo Rizzo

Madhu actually gained a pound!  But who gives a shit right?  Weight is just one of the ways we measured results.  Madhu weighs just over a hundred pounds so I’m guessing that the one-pound she gained was lean muscle mass since she lost a couple inches off her waist and hips.  She also improved on all three of the benchmark workouts, which was especially difficult since she already had decent numbers to begin with.  Her food log was virtually perfect (besides a few potato chips… bad girl!) and even more impressive is that she trains at 6am.  Only crazy people (like me) can train hard at the time of day.  Congratulations Madhu!

“I decided to give the Paleo diet a try to see if there would be a difference in my performance, energy levels, recovery times and overall well being.  Well, I must say, I did notice a big difference.  With the increased protein in my diet, my body was getting the nourishment it needed which resulted in my not being so tired and having shorter recovery times.   Cutting out dairy and grains increased my energy level and I felt more alert and clear headed.  I noticed a difference in my body composition as well.   During the challenge, I tried a little experiment and had a bagel to see how I would react.  I ended feeling tired and taking a nap that day!” - Madhu Vikrant

Angelo and Madhu will receive two free months at CrossFit Mississauga as their prize.

Five rounds for time of:

155/115 pound Snatch, 3 reps

10 Burpees

50 Double-unders

Post time to comments.

Scaled 1:  5 RFT: 135/95 pound Snatch, 10 Burpees, 50 Double-unders
Scaled 2:  5 RFT: 115/75 pound Snatch, 10 Burpees, 50 Double-unders

The Pocket -Snatch Cue, Mike Burgener (CFJ Preview) [wmv][mov] » Sept 29 09 

Rest Day

"Amanda" - Mark Vandermeersch - CrossFit Mississauga

Deadlift 5x3xM.E.

Rest 5 minutes.

"Isabel"

For time:

Power Snatch 135 pounds, 30 reps

Post loads and time to comments.

Scaled 1: Power Snatch 115/80 pounds, 30 reps
Scaled 2: Power Snatch 85/65 pounds, 30 reps

"Isabel" Demo - Eric Vandermeersch - CrossFit Mississauga

Perform 5 Thrusters and 8 Pull-ups every minute on the minute for 20 minutes.

Post load and time to comments.

Scaled 1: EMOM for 20: 3 Thrusters, 6 Pull-ups
Scaled 2: EMOM for 15: 3 Thrusters, 6 Pull-ups 

"The Pursuit Of Excellence" with Coach Glassman - video [wmv] [mov] [HD mov]

Back Squat 5x3xM.E.

Rest 5 minutes.

Run 1600 meters or Row 2000 meters for time.

Post loads and time to comments.

"L-Sit Variations" with Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

Last time we did this a few people couldn't register because they didn't have enough notice. So here is 8 weeks advance notice for you!

On the weekend of June 2nd and 3rd, we will spend two full days at CrossFit Mississauga learning, studying and practicing the Olympic lifts. The snatch and the clean and jerk bring speed, power, coordination, strength, agility, accuracy, flexibility and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage. If you would like to register please email us at crossfitmississauga@gmail.com and

reserve your spot. The cost of the seminar is $85 for first timers and only $20 if you've done the course before but would like to do it again.

The gym will be closed from 0900-1600 hours to those that are not registered in the course. The gym will be open from 0800-0900 hours for those of you that aren’t in the course but would like to come in and do a workout.

For those of you that are registered, the weekend schedule will be as follows:

Day 1 - Saturday June 2: snatch instruction

0900: Introductions

0930: Snatch instruction

-Burgener warm up

-Snatch skill transfer exercises

-Snatch from high hang

1200: Lunch

1300: Barbell snatch instruction

-Snatch from mid thigh

-Snatch from below knee

-Snatch from floor

1600: Wrap-up

Day 2 - Sunday June 3rd: clean and jerk instruction

0900: Review

0930: Front squat instruction and practice

1000: Learning the clean and practice

1200: Lunch

1300: Learning the jerk:

-Skill transfer exercises

-Footwork

1400: Putting the clean and jerk together

1500: Workout: (this depends on the ability of the class)

1600: Wrap-up

Rest Day

Training the Clean, Coach Burgener [wmv][mov] 

Push Press 5x3xM.E.

Rest 5 minutes.

Complete as many rounds as possible in 10 minutes of:

115/75 pound Power Clean and Jerk, 10 reps

115/75 pound Front Squat, 10 reps

Post loads and time to comments.

Scaled 1: 10 min AMRAP: 10 Power Clean and Jerk 95/65 pounds, 10 Front Squat 95/65 pounds
Scaled 2: 10 min AMRAP: 10 Power Clean and Jerk 75/45 pounds, 10 Front Squat 75/45 pounds

"Restorative Movements" with Todd Widman - video [wmv] [mov]

75/55 pound Power Snatch, 30 reps

Run 800m 

75/55 pound Power Snatch, 30 reps

100 Pull-ups

Post time to comments.

Scaled 1: 65/45 pound Power Snatch, 30 reps, Run 800m, 65/45 pound Power Snatch, 80 Pull-ups
Scaled 2: 55/35 pound Power Snatch, 30 reps, Run 800m, 55/35 pound Power Snatch, 70 Pull-ups

"Set-Up and Positioning in the Olympic Lifts Part 2: Coaching" with Coach Burgener, CrossFit Journal preview video [wmv] [mov]

Rest Day

Coach Mark’s Notes:

If I was granted three wishes by some magical fitness genie, I would think about using one of them on these blindly led, blind newcomers showing up to CrossFit Gyms all over the world, telling the trainers, "I really want to strengthen my core."   Your core is the least of your worries chief, your whole body is weak.  Before I go any further let me try and put this situation into an analogy that everyone can relate to so that we're all clear on why these people piss me off so much...  I'll personify a car as though it were an average guy or girl.  Imagine a 1993 Honda Civic.  What's left of the paint job not affected by severe rust is dull orange.  The transmission is shot and the muffler is dragging pretty bad.  Second gear doesn't work and the brakes were dangerous 6 months ago.  The back window is held together with duct tape, it backfires sporadically, and none of the gauges work.  The tires are bald and one of them isn't even the right size.  Aesthetically it looks like Ace Ventura parked it. That's about the equivalent in car terms of anybody new to real fitness if you consider Rich Froning a Formula One car.   Now imagine taking that car to a mechanic and telling him, "I think I want to put some wicked expensive rims on her."  

Elevator malfunctions are a legitimate daily concern to these people.  They're burpee virgins, oblivious to the fact that such a sadistic motion even exists.  They have never lifted a barbell, kettlebell, or atlas stone, and they haven't skipped since Jump Rope For Heart in Elementary school.  They're among the "Yolks Are Bad For Your Cholesterol Squats Are Bad For Your Knees Cheerios Are A Health Food and Long Distance Running Is Hard" crowd.  Like I said, their core strength is the least of their worries.  They're overlooking all of the other holes in their fitness.  

If you are one of these people, don't worry, it's not your fault.  You are the result of today's world of health and fitness. Misinformation, nonsense, misguided professionals and irresponsible marketing have created your core dilemma. Personally, I blame Oprah. There's hope though. CrossFit seems to be the best all-encompassing health and fitness regime available to the masses today.  Listen to your trainer, do as they say and start learning and absorbing as much as you can.  Even a shitty CrossFit gym will produce quality in the grand scheme of health. That core that you thought was your sole reason for walking into our world will soon become stronger and leaner than before, along with your entire body.  And always remember, sit-ups don't make you tough, bangin' weights in the back of the gym does. 

Deadlift 5x1xM.E.

Rest 5 minutes.

For time:

Run 1 mile

50 Burpees

50 Box Jumps, 24”/20”

Run 1 mile

Post loads and time to comments.

Scaled 1: Run 1 mile, 40 Burpees, 40 Box Jumps, 20”/16”, Run 1 mile
Scaled 2: Run 1200m, 30 Burpees, 30 Box Jumps, 20”/16”, Run 1200m

"The Everett Warm-Up" CrossFit Journal preview video [wmv] [mov]

Start a clock, Row 500 meters or run 400m and at 7 minutes begin a “Fran” with 95/65 pounds.

Your score is your time on both added together. 

Post time to comments.

Scaled 1: Row 500 or Run 400, at 7 min Fran with 75/55 pounds.
Scaled 2: Row 500 or Run 400, at 7 min Fran with 65/45 pounds.

Common Flaws (C2), Angela Hart [wmv][mov]

Back Squat 5x1xM.E.

Rest 5 minutes.

Complete as many Double-unders as possible in 10 minutes.  Complete a 5 Burpee penalty every time you stop.

Post loads and score to comments.

Scaled 1: Same with 3 Burpee penalty
Scaled 2: Singles with 3 Burpee penalty

Burpee Demo [wmv]

Rest Day

"Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations" CrossFit Journal preview video [wmv] [mov]

2012 Regional Workouts announced!

Upcoming Events, Updates & Reminders

What: SKINS Info Session

When: Monday April 23 between 6pm and 8pm

Where: CrossFit Bolton

James Roblin of SKINS Canada will be there to tell us the many benefits of training and recovering in these amazing

garments.  50% off MSRP.

Show up for the WOD at either 6 or 7pm and talk to James if you are interested.

What: CrossFit Bolton Paleo Challenge Information Session

When: Monday April 30th at 7pm

Where: Crossfit Bolton

The mandatory Paleo Challenge info session is at CrossFit Bolton on Monday April 30th at 7pm. 

You do not have to participate in the challenge (pictures, measurements etc.) to show up to the info session. 

The cost is $100. The challenge will run for 6 weeks beginning Monday May 7 and ending on

Sunday June 17.

E-mail us to register for this event.

What: Inov-8 Shoes Available

Where: CrossFit Bolton / CrossFit Mississauga

When: April 30^th deadline

April 30^th will be the deadline to place your order for our Spring Inov-8 collection.  Please place your order before then to

guarantee your order.

Check out our store page to view our selection and e-mail us to place your order.

What: 2012 Reebok CrossFit Games Canada East Regionals

Where: International Centre (Hall 4) located at 6900 Airport Road in Mississauga at the

corner of Airport Road and Derry Road. 

When: Friday May 11, Saturday May 12, Sunday May 13

Come watch the top CrossFit athletes and teams from Canada East compete in this event.

What: Olympic Lifting Seminar 

When: June 2nd and 3rd from 9am to 4pm

Where: CrossFit Mississauga

Spend two full days at CrossFit Mississauga learning, studying and practicing the Olympic lifts.  The cost is $85.

E-mail us to register for this event.

What: Kettlebell Workshop

Where: Crossfit Mississauga

When: Sunday July 8^th from 10am to 2pm

We will spend 4 hours at CrossFit Mississauga learning some of the fundamentals of kettlebell practice.

We will learn proper technique for the two handed swing, the one arm swing, the snatch, the Turkish get-up and if

time permits the clean and press. Wrist sweatbands are recommended. The cost is $40.

E-mail us to register for this event.

Please remember to add crossfitmississauga@gmail.com to your address book to ensure you receive our emails in your mailbox. 

Push Press 5x1xM.E.

Rest 5 minutes.

Every minute on the minute for 20 minutes perform 5 Deadlifts with 225/185 pounds, for the rest of the minute perform as many Handstand Push-ups as you can.  

Post loads and total number of Handstand Push-ups to comments.

Scaled 1: EMOM 15 min: 5 DL with 185/155 pounds, HSPU for remainder of min.
Scaled 2: EMOM 15 min: 3 DL with 165/115 pounds, 3 HSPU progression

"Defining Functional Movements" with Todd Widman - video [wmv] [mov]

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Post time to comments.

Scaled 1: 80 of each
Scaled 2: 60 of each

"Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations" CrossFit Journal preview video [wmv] [mov]

Rest Day

"Proper Cycle Positioning" with Doug Katona by Again Faster Equipment - video [wmv] [mov]

Snatch 3x3xM.E.

Rest 5 minutes.

135/95 pound Power Snatch, 15 reps

30 Box Jumps, 24”/20”

135/95 pound Power Snatch, 10 reps

20 Box Jumps, 24”/20”

135/95 pound Power Snatch, 5 reps

10 Box Jumps, 24”/20”

Post loads and time to comments.

"Just Squat" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

155/115 pound Clean and Jerk, 1 rep

1 Round of Cindy

155/115 pound Clean and Jerk, 2 reps

1 Rounds of Cindy

155/115 pound Clean and Jerk, 3 reps

1 Round of Cindy

…and so on until…

155/115 pound Clean and Jerk, 10 reps

1 Round of Cindy

Post time to comments

Regional Preview: Week 1, April 27-29, 2012 - video [wmv] [mov] [HD mov]

Front Squat 5x5xM.E.

Rest 5 minutes.

"Helen"

Three rounds for time of:

Run 400 meters

1.5 pood Kettlebell swing, 21 reps

12 Pull-ups

Post loads and time to comments.

Helen: Sub-7:00 (OPT) [wmv][mov]

Rest Day

Pistols, Part I (Adrian Bozman) [wmv][mov] 

Push Press 5x5xM.E.

Rest 5 minutes.

Complete as many rounds as possible in 15 minutes of:

4 Handstand Push-ups

8 Pull-ups

12 Burpees

Post loads and time to comments.

Regional Preview: Week 2, May 4-6, 2012 - video [wmv] [mov] [HD mov]

Five rounds for time of:

Run 400m

275 pound Deadlift, 10 reps

15 Knees to Elbows

Post time to comments.

WOD Demo from the South East Regional - video [wmv] [mov] [HD mov]

Rest Day

"Trail Running Shoes" with Brian MacKenzie by Again Faster Equipment, video [wmv] [mov]

Snatch 6x2xM.E.

Rest 5 minutes.

Three rounds for time of:

135 pound Clean, 10 reps

10 Burpees

Post loads and time to comments.

Annie Cleans Heavy [wmv][mov]