Crossfit Info


crossfit_video demo
04 Apr

Monday 110404

"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.



Mikko Salo workout at Reebok CrossFit One - video [wmv]



05 Apr

Tuesday 110405


Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post time to comments.


"SEALFIT Part 7" by Rogue Fitness, CrossFit Journal preview video [wmv]


07 Apr

Thursday 110407

30 Walking lunge steps

21 Pull-ups

21 Sit-ups30

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 time to comments.


"Straddle Handstands with Jeff Tucker" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv]


08 Apr

Friday 110408

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.


"Khalipa's History with the Heavy Squat Clean Thruster" with Open Workout 11.3 - video [wmv]


10 Apr

Sunday 110410

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.



Weightlifting with Chad Vaughn and Pat Barber - video [wmv]


11 Apr

Monday 110411

Three rounds for time of:

21 Box Jumps, 24"

21 Burpees

Run 400 meters

Post time to comments.


Camille LeBlanc-Bazinet by Reebok - video [wmv]


12 Apr

Tuesday 110412

30 Muscle-ups for time

Post time to comments.

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


Back Squatting with Josh Wagner - video [wmv]


13 Apr

Wednesday 110413





Five rounds for time of:


155 pound Deadlift, 12 reps


155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.



Kristan Clever, Katie Hogan and Rebecca Voigt on Open Workout 11.3 - video [wmv]


15 Apr

Friday 110415


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

24" Box Jump, 30 reps

115 pound Push Press, 20 reps

30 Pull-ups

Post rounds completed to comments.



"The Reebok CrossFit Open in Their Own Words: Week 3" by Again Faster Equipment, CrossFit Journal preview video [wmv]


14 Apr

Thursday 110414


Three rounds for time:

Run 400 meters

1.5 pood Kettlebell swing, 21 reps

12 Pull-ups

Post time to comments.



"Learning How to Row With an Olympian: Part 2" with Erin Cafaro, CrossFit Journal preview video [wmv] [mov]


17 Apr

Sunday 110417


For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Post time to comments.


"Picking Up A Stone" - video [wmv] [mov]


16 Apr

Saturday 110416

Five rounds for time of:

25 Inverted Burpees

25 Pull-ups

25 Burpees

Post time to comments.


"Dynamic-Effort Day at Westside Barbell Part 4" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]


20 Apr

Wednesday 110420

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 1 - The Arm-Bar Stretch", with Jeff Martone, CrossFit Journal preview video [wmv]


21 Apr

Thursday 110421

Three rounds for time of:

Run 800 meters

50 Deadlifts, 1/2 bodyweight

50 Sit-ups

Post time to comments.


Coach Mike Burgener with Spencer Hendel by Again Faster Equipment - video [wmv]


22 Apr

Friday 110422

21-15-9 reps for time of:

95 pound Snatch

Chest to bar Pull-ups

Post time to comments.




"Pose Method: Origins and Innovation" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv]


24 Apr

Sunday 110424


21-15-9 reps of:

Clean 135 pounds

Ring dips

Post time to comments.



"Chains, Pull-ups and Pat Sherwood" with Dave Castro - video [wmv]


25 Apr

Monday 110425

Shoulder Press 3-3-3-3-3 reps

Back Squat 2-2-2-2-2 reps

Rest 5 minutes.



Clean and Jerk 135 pounds, 30 reps

Post loads and time to comments.



"Push Yourself Beyond Limits" with Hector Delgado, CrossFit Journal preview video [wmv] [mov]


26 Apr

Tuesday 110426

I decided that it was time for me to address what happened last month in Mississauga's CrossFit community.  There seem to be thoughts and opinions of me floating around that are simply not true and this message is my answer to the ones I am aware of.

I have been criticized for being “99% business 100% of the time”.  In early 2007 when I first started training people in CrossFit, I did it out of love and passion.  My intent was not to own a gym.  I simply wanted to show people the best way to get fit so I invited them over to my house where CrossFit Bolton started, in my garage.

I built my CrossFit Bolton one member at a time through good old-fashioned, honest, hard work.  My priority was and still is to help the members of my gyms to achieve their fitness goals and realize their true potential both in fitness and in life.  I have been and will always be dedicated to the athlete's who train in my gyms.  I work very hard to earn people's trust and the title of coach.  A title that most people find is more difficult to achieve than they thought.

People may perceive me as being abrupt but for some, this trait is much appreciated. There is no wondering what I'm thinking, no games and certainly nothing sneaky about my personality.  I also won't blow smoke up anyone's ass so if that's what you're looking for there are other gyms for that.  Not this one. CFM will always be for fitness first and foremost.  As some of you will find, the key to the community is fitness, not the other way around.

Obviously a lot of members were not happy with the way that CFM was running after I took it over.  I made some changes that a lot of folks didn’t agree with.  I changed the schedule, raised the prices and tried to implement group sessions. These changes were made because this is the absolute best and most efficient way for a CrossFit gym to run.  It keeps people training together, prevents holes in athlete's fitness and is the model that created this wonderful way of life we call CrossFit.

I think one of the biggest reasons some of you didn't get along with me is that I set new prices and I stuck to them.  I realize that many of you were receiving discounts for various reasons.  Many of you did something for Eric and Mark but I'm sure you can appreciate that I did not need all of the same favours that they may have needed.  Don't mistake my strict policies on payment for not caring about you as members but rather a detailed understanding of what it takes to keep the doors open so that each and every one of you has a place to continue to build your fitness.  Yes this is a business and yes, I need to make money, no one works for free, but my love and ultimate respect for fitness is the reason I needed to collect.  Long before many of you even began your fitness journeys, I was training every day in globo gyms because those were the only places available.  Many of the gyms I trained at closed in the middle of the night leaving me and all the members with no place to go (a common practice for globo gyms). I know how that feels and I would never let that happen to any of my members but the only way to do that is to make sure there's enough money to pay the bills at the end of the month.  Many of you may forget to pay on time but equipment, rent and utilities are always paid right on time, or the doors get locked.  That is my reality.

One more very important point on the issue of payment; if you are part of a community that you truly love and respect, you gladly pay to support it.  I thank the few of you that never made me ask for the money.

As far as trainer's pay is concerned, many of you heard a story that is a far cry from the truth.  If anyone wishes to discuss this further, I would love to put this issue to rest.  What I will say here is that even though many of these trainers are your friends, they were not attending to what we (myself and the trainers) set out as their duties.  On this issue, I owe no one an explanation but will provide one for the good of my name.  I am always available by phone or to meet in person as I have been for the trainers all along.  I encourage anyone who wishes to call and I also encourage the trainers to return mine.

I think it is great that a new gym is opening up.  If you think you have an idea of a place that only you can create, by all means, create it.  If I had been enlightened sooner about your plans, I would have helped you in any way that I could.  I wish you all of the success you deserve.  However, plans were kept secret and I trusted information to some of you that has been used to hurt me.  At the same time you sold your false and negative opinions of me to others in the hopes of benefiting yourselves.  Though I am a businessman and respect even the most cut-throat of practices, I do not operate this way.  If my biggest fault was being too much of a businessman then I don’t feel so bad.  At least I can look at myself in the mirror and know that I never hurt, lied, cheated, used or manipulated anyone.

At first I was surprised by how everything unfolded but now I am more excited than ever for CFM.  Eric is back kicking ass and coaching people. Mark will carry on running an Olympic Weightlifting WOD every Sunday. We also have the man, the legend, Jason Bird as a trainer at CFM.  Eric, Mark, Jason and I have over 15 years combined experience teaching CrossFit.  Need I say more?

New specialized equipment is on the way.  We are getting atlas stones, farmers walk handles, a yoke, a log and some big ass tires for strongman style training.  We are also getting platforms and a number of other new pieces of equipment.

Right now I'm offering everyone a membership at CFM for $100 a month before May 1st.

I'm willing to let bygones be bygones and everything that happened last month will be water under the bridge.  I have no hostility or animosity towards anyone despite the rumors.  All former members and trainers are welcome back any time.

There is much more news to come in early May.  We are looking into dual memberships for those of you that want to train at both locations as well as 24-7 access to the gym.

This is only the beginning!  Stay tuned folks.

Please call me or email me if you have any questions.

Alex Possamai



Hang Power Clean 1-1-1-1-1-1-1

Rest 5 minutes

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


"Working Handstand Push-up Negatives" with Jeff Tucker by Again Faster Equipment - video [wmv]


26 Apr

Brazilian chicken with coconut milk



1 teaspoon ground cumin


1 teaspoon ground cayenne pepper


1 teaspoon ground turmeric


1 teaspoon ground coriander


1 pinch of ground cloves


4 skinless, boneless free-range chicken breast halves


Coarse grind black pepper


2 tablespoons of extra virgin organic coconut oil


1 Spanish onion, chopped


2 jalapeno peppers, seeded and chopped


2 cloves of garlic, minced


3 tomatoes, seeded and chopped (optional)


1 (14oz) can organic coconut milk


1 bunch chopped fresh cilantro or parsley






In a bowl, mix the cumin, cayenne pepper, turmeric, coriander and pepper. Place the chicken (either whole or cut up into pieces), in the bowl and coat all sides with the spice mixture.


(Another option is to combine all of the spices with half a can of coconut milk in a bowl and then add the chicken and allow to marinate).


Heat 1 tablespoon of coconut oil in a skillet over medium heat. Place the chicken in the skillet. Cook 10 to 15 minutes on each side, until no longer pink and juices run clear. Remove from heat and set aside. (Or grill chicken on the barbeque).


Heat the remaining coconut oil in the skillet. Cook and stir the onion, jalapeno peppers, and garlic for 5 minutes, or until tender. Mix in the tomatoes (optional) and continue cooking 5 to 8 minutes. Stir in the coconut milk. Serve over the chicken or as a dipping sauce.


26 Apr

Coconut chicken fingers



3-6 oz boneless skinless free-range chicken breast


Organic coconut milk


1 egg


Organic coconut flour


Unsweetened organic shredded coconut


Coarse grind black pepper


1 tablespoon extra virgin organic coconut oil






Whisk together egg and coconut milk. Slice chicken into strips and season with pepper, (you can also add black pepper in the egg bath). Dip chicken pieces into the egg bath, then dredge them in the coconut flour. Dip the pieces back into the egg bath and then coat with organic shredded coconut.


Heat 1 tablespoon of oil in a pan over medium heat. Place chicken in the pan for approximately 4 minutes on each side.


*You can substitute chicken with fish or shrimp.


26 Apr

Italian sausage meatballs



1 pound extra lean ground beef (or ½ extra lean ground turkey and ½ extra lean ground beef)


500 gm sweet or hot Italian sausage


2 cloves garlic


¼ cup roughly chopped flat leaf parsley (or dried parsley)


¼ small Spanish onion, roughly chopped (or blended in food processor)


¼ red onion, roughly chopped (or blended in food processor)


1 zucchini (optional)


2 eggs


1 teaspoon red pepper flakes (optional)


Coarse grind black pepper


extra virgin organic coconut oil






Remove the Italian sausage from its casing. Mix all of the ingredients, (except for coconut oil), together until well combined. Roll the meatballs into the desired size.


To cook, heat coconut oil in a sauté pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5-7 minutes, until bottom is browned.


Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.


*Option, add fresh herbs, (rosemary, thyme, oregano, etc.) to the above mixture.


You can also omit the turkey sausage and only use ground meat.


26 Apr

Ground beef with bacon



4 strips of bacon


2-3 cups of frozen kale


1 pound of grass fed extra lean ground beef


½ Spanish onion, chopped


1-2 green onions


Hot peppers (optional)


1 clove of garlic


1 teaspoon virgin coconut oil


Coarse grind black pepper


Cayenne pepper


Chili powder






Chop up 4 strips of bacon and sauté in a frying pan over medium heat. Once cooked, add about 2-3 cups chopped kale, (the amount is according to your preference). Sauté for 1-2 more minutes, continuously stirring. Then remove from pan and use bacon grease and sauté ½ a cup of Spanish onions and one clove of garlic chopped in half in the same pan. Add 1 pound of grass fed extra lean ground beef and brown. You may have to add at least a teaspoon of coconut oil to the pan as well. Add spices, (coarse grind black pepper, cayenne pepper, and chili powder..salt is not necessary because of the bacon). Add 1-2 green onions and some chopped hot peppers, (and whatever other vegetable you like) add the bacon and kale mixture and continue cooking the mixture while stirring together.


This meat mixture is also good to use for making stuffed peppers, cabbage rolls, it can be added to scrambled eggs or on top of a lettuce salad.


26 Apr

Chocolate covered date bars



6 oz of pitted dates (I used 1 bag of Earthbound Farm Organic Pitted Dates)


2 Tablespoons Raw Coconut Butter


4 Tablespoons Unsweetened Organic Shredded Coconut




1 bar (100gm) of 100% Cacao Unsweetened Baker’s Chocolate (melted)


1 Tablespoon Raw Honey


1 Teaspoon Pure Vanilla Extract






Combine dates, coconut butter and shredded coconut in a food processor.  Place mixture in a glass dish (5”x7”) and spread evenly in the dish pressing it down.


Combine the chocolate, honey and vanilla and melt.


(To melt chocolate, place chocolate (honey and vanilla), in the top of a double boiler (glass bowl on top of a pot with some water) over hot, but not boiling, water. Stir occasionally, until it is smooth and melted).


Pour the chocolate mixture on top and sprinkle with raw cacao nibs and shredded coconut.  Place in fridge.


26 Apr

Chicken burgers



1-pound ground free-range chicken


¼ teaspoon sea salt (optional)


¼ teaspoon coarse grind black pepper


¼ teaspoon ground cumin


¼ teaspoon ground cayenne pepper


¼ teaspoon chili powder


¼ cup parsley


¼ cup cilantro


1 clove of garlic, finely chopped


¼ cup Spanish onions, chopped


1 leek, finely chopped


½ cup zucchini, shredded


1 cup baby spinach, chopped


1 egg






Preheat grill. In a large bowl, add the ground chicken and all of the spices. Using clean hands, add and the remaining ingredients and continue to combine the mixture. Form the chicken mixture into patties. Place the burgers on the grill and cook for about 7 minutes on each side.


*Serve the burgers on their own or with guacamole. You can even top these burgers with tomatoes, green onions, etc. and wrap in a piece of Boston lettuce.


26 Apr

Paleo chocolate pudding



1 large very ripe Avocado


3 tablespoons unsweetened 100% cacao powder


1-2 tablespoons Raw Honey






Cut avocado in half and scoop into food processor. Add the cocoa powder and honey, blend until it has the consistency of pudding.


*You can also add 1 very ripe banana.


26 Apr

Coconut tarts with chocolate coconut cream



For the Coconut Tart Shells:


2 egg whites


2 cups of unsweetened organic shredded coconut


For the Chocolate and Coconut Cream:


1/2 cup of organic coconut milk


8 ounces of 100% cacao unsweetened baking chocolate


1-2 tablespoons raw honey






For the Coconut Tart Shells:


Preheat oven to 350 degrees.


Whisk egg whites lightly and stir in coconut.


Grease a muffin tin with coconut oil and press a large spoonful of coconut mixture into each cup, pushing it evenly into the bottom and up the sides.


Bake for 12-15 minutes, or until golden brown. Let cool in muffin pan.




For the Chocolate and Coconut Cream:


Heat coconut milk.  Add raw honey.


Place chocolate into a bowl and pour hot milk over it. Stir until chocolate melts and mixture becomes satiny-smooth.


26 Apr

Wednesday 110427

Deadlift 5x3x81%

Rest 5 minutes

Three rounds for time of:

30 Kettlebell Swings, 2 pood

30 Burpees

30 Sit-ups

Post loads and time to comments.




"Annie Comes to Mike's Gym: Part 1" with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv]



28 Apr

Thursday 110428

Weighted pull-up 1-1-1-1-1-1-1

Rest 5 minutes


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 loads and time for each of the five rounds to comments.


"The Mental Fight" with MMA fighter Eric Cusson by Again Faster Equipment - video [wmv]


28 Apr

Coconut Crepes / Pancakes


¼ cup of unsweetened organic coconut flour

¼ cup of organic unsweetened shredded coconut (optional)

¼ cup of organic coconut milk

4 eggs

Pinch of cinnamon

Splash of pure vanilla extract

Fresh or frozen blueberries or banana or both, (or other fruit you prefer)

Extra virgin organic coconut oil



Combine coconut flour, shredded coconut, coconut milk, eggs, cinnamon and vanilla and mix until smooth. Add fruit. If using banana, mash banana before hand and add to mixture.


If you are making crepes or pancakes:

Heat a small non-stick pan. Add oil to coat. Pour batter into the center of the pan spread evenly. Cook for 30 seconds and flip. Cook for another 10 seconds and remove.


If you are baking in a muffin tin:

Oil a 6-muffin tin and add batter, (approximately ¼ cup of mixture for each muffin). Sprinkle shredded coconut on top of each muffin (optional). Bake at 350 degrees for 15 to 20 minutes.


28 Apr

Chicken Wings


For the wings:

1 tablespoon garlic powder

1 teaspoon cayenne pepper (or less depending on how spicy you like it)

1 tablespoon dry mustard

1 tablespoon freshly cracked black pepper

1/2 teaspoon white pepper

2 teaspoons ground cumin

1 tablespoon paprika

4 pounds chicken wings, sectioned into wings and drumettes


2 tablespoons coconut oil

1 tablespoon minced garlic

1 jalapeno, minced

2 tablespoons reserved spice mixture, from above

1 tablespoon lime juice



In a medium bowl, combine all of the spices. Remove and reserve 2 tablespoons of the mixture. Rinse the wings and pat dry. Add the wings to bowl with the spice mixture and stir to coat well. Loosely cover and refrigerate for 1 to 2 hours.


Preheat the grill to medium-high heat with direct and indirect heat or preheat the oven to 375 degrees F.


For the grill: Cook the wings over direct heat until they are good and crispy, about 15 to 25 minutes. Turn them over and put them on indirect heat, turning frequently, as needed.

Arrange the wings on a baking sheet and bake them for 45 to 55 minutes, turning halfway through.

While the wings are grilling, in a medium saucepan over medium-high heat, add the oil, garlic and jalapeno. Saute for 1 minute, stirring constantly. Add the reserved 2 tablespoons of the spice mixture. Bring to a simmer and add lime juice. Hold warm until ready to serve.

When ready to serve, add the wings to a large serving bowl, pour in the sauce and toss or keep aside for dipping.


28 Apr

Lemon Coconut Cake


6 eggs

1/4 cup coconut oil

1/4 cup coconut milk

2-3 tablespoons raw honey

1 teaspoon vanilla extract

1/2 teaspoon lemon zest

1/2 cup coconut flour

1/2 teaspoon baking powder (aluminum free)

1/2 teaspoon sea salt

juice of 1/2 medium lemon



Preheat oven to 350 degrees.  Whisk the eggs, coconut milk, honey, vanilla and lemon zest together. Combine coconut flour, baking powder and sea salt. Stir the dry ingredients into the wet. Measure out the coconut oil and then melt it in a glass bowl by putting the bowl over a small pan of simmering water.  Then pour the coconut oil into the batter and mix. Grease all sides of a 8”x8” pan.  Pour the batter into your greased pan and place on the middle rack of the oven. Bake for 25-30 minutes, until browned on top and a toothpick comes out clean.  Place the cake on a cooling rack. After the cake has cooled a bit, but is still warm, poke holes all over the top with a fork. Juice the lemon half right over the whole cake, making sure to evenly distribute the juice.

Once cooled, top with vanilla coconut frosting.


29 Apr

Friday 110429

Power Clean 1-1-1-1-1-1-1

Rest 5 minutes

Four rounds, each for time of:

Run 800m

Post loads and time to comments.




"Pose Method: Origins and Innovation" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv]


30 Apr

Saturday 110430

Front Squat 5x3x83%

Push Jerk 5x2x75%

Rest 5 minutes

As many rounds as possible in 10 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Post loads and rounds completed to comments.