Crossfit Mississauga

Workout of the Weekend

Warm-up

10 pull-ups

10 pushups

20 squats

2-3 rounds

20 dislocates

25 lunge steps

25 overhead squats

Skills

Squat

Back Squat Geometry, Mark Rippetoe (CFJ Preview)...[wmv][mov]

WOD

Back Squat

7-7-7-5-5-5-5-5

Post max loads

Friday

WARM UP

10 Deads

10 Hang Cleans

10 Push Press

2-3 Rounds @ 95/65

SKILLS

Power Cleans

WOD

"Renea"

Max Power Clean and Jerks @ 135/95 in 10 minutes.

Thursday

WARM UP

5 min. of skipping

30 Air Squats

SKILLS

Pull Ups

WOD

Pull Up Progression

Wednesday

WARM UP

2-3 Rounds of Cindy

SKILLS

Cleans

WOD

"Sarina"

30 Cleans @ 95/65

30 Burpees

25 Cleans @ 95/65

25 Burpees

20 Cleans @ 95/65

20 Burpees

15 Cleans @ 95/65

15 Burpees

10 Cleans @ 95/65

10 Burpees

5 Cleans @ 95/65

5 Burpees

Tuesday

WARM UP

20 Dislocates (Pass Throughs)

10 Pullups

15 squats

3-4 rounds

SKILLS

Jerks

WOD

Jerk

1-1-1-1-1-1-1-1

Monday

WARMUP

8 Deadlifts @ 95/65
4 Hang Power Cleans @ 95/65
4 Front Squats @ 95/65
4 Push Jerks
3 rounds

SKILLS

Clean

Cleaning from the Ground, Coach Burgener ...[wmv][mov]

WOD

4 Cleans @ 115/75
8 Push Jerks @ 115/75
12 Box Jumps @ 24"/20"

Max rounds in 20 minutes

Weekend WOD

WARM UP

20 Pass Throughs

20 Overhead Squats

20 Burpees

SKILLS

Overhead Squats

WOD

21-15-9

OHS @ 95/65

Deads @225/135

Friday

Warm-up

10 push-ups

15 sit-ups

20 squats

3-4 rounds

Skills

Ring dips

WOD

40 double-unders

20 box jumps @20"/16"

10 Strict ring dips

5 rounds

A missed double-under does NOT count as a rep

Thursday

WARM UP

20 Lunges

20 Push Ups

20 Pistols

SKILLS

Power Cleans

WOD

Power Clean

5-5-5-5-5

Wednesday

Warm-up

10 pushups

15 squats

20 passthrus

2-3 rounds

Skills

Kettlebell swings

pullups

Wod

Tabata Kettlebell swings @ 1.5/1 pood

Tabata pullups

alternate between exercises for 16 rounds of each one for a total of 32 rounds of work. 

post total score.

 

A letter from coach Tucker!  Hollow Rocks, Jeff Tucker ...[wmv

 Something from my Heart.

Gordana - the true Warrior Spirit. I met a wonderful group of folks in Canada on February 14, 2009 and the hits just keep on coming.

Gordana, was one of those wonderful people whose spirit fills the room... You know some one special is inside the box, you sense it first, as a coach you look about the room and size up what you have to work with, and then eye contact is made - she stared right back at me, almost through me. I wondered how the seminar would go for her.

Not once did I ask her to tell me her story - although I knew she had one to tell. I supposed the time spent over the weekend would allow it to naturally reveal itself to me. It did not. She kept her story close to the vest as though she were playing a tight hand of poker. Not once did she complain, not once did she retreat, not once did she leave me room for doubt, and not once could I have thought what it was like to be in her shoes.

Something had changed her, something indeed... I watched this lady workout and display a full 16 hours of work and body movements. I watched her step up and tirelessly approach the work of the day - she also intently hung on ever Texas sized syllable i spoke. Only in the last hour as I prepared to go did I learn her tale, her epic battle, the one she now fearlessly rages. No wonder the gymnastic cert to her was simply a walk in the park, she had been busy defeating things far more difficult than gymnastic moves. Gordana has been busy about getting on with life, and killing cancer.

Gordana - you have all my respects, all my admiration, and all my heart felt love. I encourage those of you to read her story and read her blog. She is a lady, a mother, a wife, and a wonderful athlete. The pleasure was all mine young lady. www.crossfitthroughcancer.com

tucker

Tuesday

Warm-up

20 pass-throughs

20 overhead squats

5 burpees

3 rounds

Skills

Pullup

pushup

WOD

"Angie"

100 pullups

100 pushups

100 situps

100 squats

New Website

We have made some changes to the website in an attempt to make us seem less scary to those that don't know us. You can click around on the website to see some of the changes we have made but we would like to point a couple of them out.

• crossfitmississauga@gmail.com: Send us questions or comments related to our gym, CrossFit, technique, fitness, nutrition, WOD suggestions etc. All of our personal email addresses are still on the website so don't hesitate to contact us individually as well.
  
  
• New Fee Options: Go to the Fees page and check out our 3-month and 6-month options as well as 10 WOD and 20 WOD packages for those that can't come to the gym on a regular basis.

Monday

Open 9 - 4!

Warmup

15 squats

15 pull-ups

15 push-ups

15 back extensions

2-3 rounds

Skills

press

push press

push jerk

WOD

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Workout of the Weekend!!

Warm up

50 overhead squats

20 pullups

20 pushups

Skills

Hang power clean

WOD

50 double-unders

21 hang power cleans @ 155/100

50 double unders

15 hang power cleans @ 155/100

50 double-unders

9 hang power cleans @ 155/100

Missed doubles do not count as reps

Post times

Friday

Warm-up

10 pullups

10 kettlebell swings

20  overhead squats

3-4 rounds

Skill Practice

The Deadlift

Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]

WOD

Deadlifts

3-3-3-3-3-3-3-3

Thursday

WARM UP

10 Burpees

20 Squats

2-3 Rounds

SKILLS

Push Ups

Jumping Squats

WOD

20 Push Ups

20 Burpees

20 Jumping Squats

5 Rounds

Check out CrossFit Bolton's new box.  Congrats Alex. 

Wednesday

 

WARM UP

25 Pass Throughs

25 Push Ups

SKILLS PRACTICE

Overhead Squats

WOD

Overhead Squat Fran 

Tuesday

WARM UP

10 Burpees

25 Air Squats

2 Rounds

SKILLS TRAINING

Squat Therapy

Fronts Squats

WOD

Front Squat

3-3-3-3-3-3-3

Monday

Warm-up
10-15 pullups
10-15 pushups
10-15 squats
2-3 rounds

Skills training
Air squat
Sumo deadlift high-pull

WOD

Fight Gone Bad

1 minute of each of the following:

wallballs @ 20#/15#
sumo deadlift high-pull @ 75#/55#
box jump 20"/16"
push-press @ 75#/55#
Row (for calories)
Rest

3 rounds for total score

Change is for the better......

CrossFit Mississauga has always been, and will remain, an open style Crossfit gym. However, to continue the growth of our athletes we have added classes to our structure.

How it Works
Classes will run Monday to Friday at 6:00am, 8:30am, 9:30am, 3:00pm, 4:00pm, 5:00pm, 6:00pm and 7:00pm (no 7:00pm class on Friday). Each class will include a warmup, skill practice, and the WOD with one of our trainers. For more details go to the "Schedule" and "FAQ" link on the lefthand side.

Why its better
CrossFit Mississauga has an awesome community that we need to take advantage of. Our hope is that the classes get more people doing the WOD at the same time. The best workouts we have seen have been when large groups rip it out together and we want to see more of that.

In the strictly open gym environment we have found that technique has a tendency to slip. We want to see workouts performed with excellent technique and full range of motion. Through the skill practice portion of the class we will be able to pinpoint flaws and review the standard for range of motion. This is better accomplished before the workout begins as opposed to during the workout. Even our fastest and strongest athletes need to work on technique!

We all love our gym and we all love our workouts but we can make it even better and become better athletes. Don't worry, you can still come in and work out whenever you want with no worries of interupting a class but there may be a class on when you come in.

Sunday

WOD

30 Clean and Jerks for time at a weight that is challenging for you.  Post weight and time.

Saturday

 

WOD

"Cindy"
5 pullups
10 pushups
15 squats
Max Rounds in 20min

or

"Mary"
5 handstand pushups
10 pistols (5 per leg alternating)
15 pullups
Max Rounds in 20min

Friday

WOD

15 thrusters @ 95/65

10 pullups

5 cleans @ 155/100

5 rounds for time

 

Thursday

Rest Day

Wednesday

"CrossFit Total"

1 rep max Squat

1 rep max Shoulder Press

1 rep max Dead

Tuesday

WOD

"Grace"

or

"Isabelle"

Monday

WOD

20 pullups

40 pushups

60 squats

5 rounds for time

Sunday

WOM

This workout is to be done with 2 partners with only one partner working at one time.

Partner 1 does Fran

Partner 2 does Fran

Partner 1 does 50 burpee-pullups

partner 2 does 50 burpee-pullups

partner 1 does 100 double unders

partner 2 does 100 double unders

The time starts when partner 1 begins Fran and ends when partner 2 completes the last double under. Missed doubles do not count as a rep.

Good luck everyone