CROSSFIT BOLTON

110617

2011-06-17T10:01:00.000-04:00

This will be our last post on this website.

Visit our new site at www.crossfitbolton.com.

110616

2011-06-16T00:20:00.003-04:00

Thruster 7x1xM.E.

Rest 5 minutes.

"Karen"

For time:

150 Wallball shots, 20 pound ball

Post load and time to comments.

"Teaching Perception" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

110615

2011-06-15T23:26:00.003-04:00

Deadlift 3x3x92%

Rest 5 minutes.

For time:

Run 400m

21 Power Cleans, 95 pounds

Run 400m

15 Power Cleans, 95 pounds

Run 400m

9 Power Cleans, 95 pounds

Post load and time to comments.

"Seasons, Sport and CrossFit" from the CrossFit Coach's Prep Course - video [wmv] [mov]

110614

2011-06-14T16:00:00.004-04:00

Submission Wrestling Classes at CFM!

Some of you have been waiting a long time for this....

Submission wrestling is a catch-all term for all disciplines of ground fighting. Brazilian Jiu Jitsu, collegiate wrestling, Russian Sambo are some of the few styles that combine to make up this challenging, functional and interesting class. Whether you want a great workout, self defence, a new challenge or all three, come on out on Thursdays at 7pm. It's going to be a lot of fun.

$10 for members of CFM

$20 for non-members

Instructors:

Katija Bonin

Eric Vandermeersch

For time:

200 Kettlebell Swings, 1.5 pood

20 Muscle-ups

In lieu of Muscle-ups do 5 Pull-ups and 5 Ring Dips for each Muscle-up.

Partition the reps any way you like.

Post time to comments.

Practice CrossFit Workout by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

110613

2011-06-13T21:29:00.002-04:00

Bench Press 3x2x89%

Back Squat 5x2x82%

Rest 5 minutes.

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Post loads and times for each round to comments.

"Crash Course: The Butterfly Kip" with Chris Spealler, CrossFit Journalpreview video [wmv] [mov]

110612

2011-06-12T20:06:00.001-04:00

Hang Power Clean 7x1xM.E.

Rest 5 minutes.

Five rounds for time of:

95 pound Power Clean, 15 reps

Run 400 meters

Post load and time to comments.

Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov

110611

2011-06-11T23:25:00.000-04:00

Deadlift 5x5x81%

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 load and time to comments.

One hand Muscle-up by George Piwko - video [wmv] [mov]

110610

2011-06-10T21:42:00.000-04:00

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

Complete as many rounds as possible in 20 minutes of:

20 Pull-ups

20 Ring Dips

20 Burpees

Rest 5 minutes.

Back Extensions 3x20

Post time to comments.

110609

2011-06-09T21:52:00.001-04:00

Push Jerk 5x2x79%

Rest 5 minutes.

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Rest 5 minutes.

GHD Sit-ups 3x20

Post load and time to comments.

"Max 25lb Weighted Pull-ups" with Dave Castro, Dave Lipson, Mikko Salo, Juha Kangasniemi and Christy Phillips - video [wmv] [mov]

110608

2011-06-08T23:57:00.001-04:00

Overhead Squat 3x2xM.E.

Rest 5 minutes.

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Post load and time to comments.

"Shoes, Barefoot Running and Lance Armstrong" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

110607

2011-06-07T21:32:00.003-04:00

Back Squat 3x2x91%

Rest 5 minutes.

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Rest 5 minutes.

Back Extensions 3x20

Post reps for both exercises in all rounds.

"How To Miss" with Coach Mike Burgener - video [wmv] [mov]

110606

2011-06-06T21:24:00.002-04:00

Weighted Pull-ups 7x1xM.E.

Rest 5 minutes.

"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.

Post load and add your points and post them to comments.

"Coaches Prep Course: Managing Heavy Days" with Adrian Bozman, CrossFit Journal preview video [wmv] [mov]

110605

2011-06-05T23:06:00.000-04:00

Power Clean 7x1xM.E.

Rest 5 Minutes.

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Post load and time to comments.

Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment - video [wmv] [mov]

110604

2011-06-04T22:53:00.000-04:00

Deadlift 3x2x91%

Rest 5 minutes.

"DT"

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.

A Glimpse at Mikko's 2011 Games Training - video [wmv] [mov]

110603

2011-06-02T21:49:00.004-04:00

Push Press 3x2x88%

Rest 5 minutes

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

Rest 5 minutes.

GHD Sit-ups 3x20

Post loads and rounds completed to comments.

"The Position: Part 5-The Pull-up" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

110602

2011-06-02T21:25:00.000-04:00

Overhead Squat 5x2x81%

Rest 5 minutes.

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post load and time to comments.

"Women Of The 2010 CrossFit Games" - video [wmv] [mov]

110601

2011-06-01T22:34:00.002-04:00

Academy of Lions CrossFit is planning an event that will help promote CrossFit in Ontario.

They started a project two years ago training homeless kids in CrossFit and integrating them into the operations of their gym and community. They have since launched a Non-Profit Foundation and one of the kids who was homeless is now going on a great trip. His success story is incredible.

Here is a recent CBC Radio piece that describes it all.

http://www.cbc.ca/metromorning/episodes/2011/05/17/the-academy-of-lions/

They are trying to raise $5000 to help poor communities in Peru and also help Amedeo learn new skills and get new opportunities.

They are going to accomplish this via a Burpee FlashMob on June 11. Here is a video that describes the event.

http://www.youtube.com/watch?v=QISrjn28NsU

They have a temporary page up that shows the details and you can visit it to learn more.

www.OPERATIONPERU.com

You can support them by coming down to the FlashMob and wearing the Official Shirt. Details are in the video link posted above.

They are also going to host a party back at their gym afterwards and everyone is welcome to come.

Deadlift 5x5x80%

Rest 5 Minutes.

10 Rounds for time of:

10 Pull-ups

10 Burpees

Post load and time to comments.

"UFC Fan Expo CrossFit Edition" - video [wmv] [mov] and "UFC CrossFit Fun" - video [wmv] [mov]

110531

2011-05-31T21:50:00.001-04:00

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] [mov]

110530

2011-05-30T22:01:00.002-04:00

"Nate"

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

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings, 2 pood

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] [mov]

110529

2011-05-29T23:15:00.002-04:00

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] [mov]

110528

2011-05-28T00:03:00.000-04:00

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] [mov]

110527

2011-05-27T22:42:00.000-04:00

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] [mov]

110526

2011-05-26T01:07:00.001-04:00

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.

Mikko Salo at SEALFIT and the Arnold by Rogue Fitness - video [wmv] [mov]

110525

2011-05-25T22:39:00.001-04:00

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] [mov]

110524

2011-05-24T22:30:00.001-04:00

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] [mov]

110523

2011-05-23T23:39:00.002-04:00

Run 10 K

Post time to comments.

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

110522

2011-05-22T21:33:00.002-04:00

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] [mov]

110521

2011-05-21T22:38:00.003-04:00

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] [mov]

110520

2011-05-20T22:31:00.001-04:00

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] [mov]

110519

2011-05-19T01:22:00.002-04:00

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

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

Post loads to comments.

110518

2011-05-18T21:45:00.002-04:00

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] [mov]

110517

2011-05-17T08:17:00.002-04:00

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] [mov]

110516

2011-05-16T22:34:00.002-04:00

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.

“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] [mov]

110515

2011-05-15T22:13:00.004-04:00

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 at CrossFit Mississauga!

Thank you to the CrossFit Bolton members 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]

110514

2011-05-14T22:41:00.005-04:00

"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]

110513

2011-05-13T14:20:00.005-04:00

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] [mov]

110512

2011-05-12T14:20:00.004-04:00

*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.

110512

2011-05-11T23:55:00.000-04:00

*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 andAnnie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

110511

2011-05-11T00:01:00.002-04:00

Three rounds for time of:

40 Squats

30 Knees to Elbows

Post time to comments.

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

110510

2011-05-10T23:26:00.025-04:00

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] [mov]