Pushy Labour Day

Last Monday Sept 7th we dominated Coronation Park with our performance! There was a 10k run going on, lots of people walking with shinny outfits, cushion shoes and belts with water and nasty, processed "power" gels. While this took place we followed the next workout:

For time...

3 rounds of:

10 Push Jerks (115/75, scaled as needed)

10 Push ups

Run 800 m

3 rounds of:

10 Push Jerks (115/75, scaled as needed)

10 Push ups

We got 4 sub 10 mins!

Some pics from the crowd

Who can do this?

This pic below is from a box down in the states. In it you can see the variety of people, energy and honestly a great community. You guys, are now making dreams happen!

And if you don't feel like coming, please keep this in mind:

MYTH!!

- You'll get bulky lifting weights

... right!

Very big welcome to Lanna and Christine, brought it easy today but we play it safe sometimes. The girls will show you around on Monday when we have to pick stuff up the floor, lift things overhead and go, go, go!

Thursdays Workout

Max Rounds in 20 min of

10 65 # Thrusters

200 m run

10 65# SDLHP

15 push ups

You boys killed it at 6 am!

Pics!

The Morning Gang

The PM Crew

Pressing

I'll just leave you guys with this couple of pics that will differentiate us from other "boot camps" around the area. Don't bring any 5 lbs weights cause we have the right weight for you to start!

Is called an Olympic weightlifting bar and it weights more than 10 pounds.

Thank you, thank you... push away!

Morning and evening

Today's workout:

Max round in 10 min of

250m run

10 dumbbell swing

10 push ups

REST

Max rounds in 8 min of

100ft lunges

12 squats

12 sit-ups

Oh! I can see how they were loosing that lumbar curve on those squats that last round, but I know you were trying to keep up so hard. Great effort, dedication, you make every morning worth it!

See you guys tonight as we'll be attending our very own Pauline Caballero's Hot Yoga class @ Port Credit.

What do we train for?

General Physical Preparedness is the answer. (From Crossfit South Baltimore)

Sometimes life throws you a curve ball.

Are you ready? No, not for anything in particular. For life. Are you ready to tackle the challenges of everyday life? For the most part, you probably are. But what about that one day when things just go horribly wrong? No, not wrong like you-took-off-your-rear view-mirror-backing-out-of-the-garage wrong; I’m talking really wrong. Wrong like life threatening. Wrong like you are attacked by a crazed junkie, or fall down the side of a cliff, or get trapped in a burning building.

The type of situation where as they search the rubble for something to put in your casket, the news anchor stands there and says “they were helplessly trapped…” Not us. Maybe John Q. Cardmember was helplessly trapped, but not us. Make no mistake, society will excuse you, but the standard is so low. Hold yourself to a higher one. Know that, when the chips are down, your most accurate adjective won’t be “helpless.” Know that you are prepared.

No, CrossFit won’t prepare you break any world records in most specialized sports, so if that’s your aim, then you should look elsewhere (or at the very least supplement with specific training). But it does prepare you for the challenges of life, which are “unknown and unknowable” as Coach Glassman so succinctly puts it. To me, this is so much more valuable, and so much more applicable to the existence I lead, where the aim is health, longevity and prosperity. I feel ready for anything. Do you?

Isn't learning new things everyday awesome?!

That was hard!

This picture was from my afternoon crew, when yesterday they pushed over their limits to achieve an extra rep in each station. They been cleaning and pressing so much weight they we decided to kill their conditioning yesterday and we did.

On the other hand, besides conditioning, morning ladies you guys really surprised me today when no one brought their knees down holding those planks after doing soooooo many push ups.

I was a little bit mean both of the times but I know you'll forgive me for it, cause it feels good!

Not as hot

Thank God today wasn't as hot as last Monday, I think everybody suffered during that one more than any other day. But that extreme cardiovascular session today made it up for the heat and I am happy no one fell during it. But really actually "fell".

A whole new week

A whole new week starts today and for a lot of us anew cycle. We were very happy of having Judy back on the gang!

Great job today ladies, I know those push presses ain't getting easier but you ain't either!!

Today's workout:

3 rounds of:

200m run

12 Push presses

12 Plate Swings

200 m run

10 Ring body rows

200m run

PS There's a surprise for the gents tomoroow

What can we do with that plate??

Well today at 6am, some of us were really tired form a hard week, some of us were going on vacations some were there already and some, well we were just excited about our long weekend.

Its been a week of pressing, playing with the slosh pipe, swinging, doing burpees so whats left??

Well left was. ten minutes of:

With a 25lbs plate

Overhead walking lunges

Jog with the plate

Put it down and run 200m

Then we "rested" and figured out how to get up from the floor holding a 25lbs plate to our chest... for 4 minutes!!

Oh jeez. So thank you all for another month of efforts and sweat; those who are joining welcome and those who are taking off we'll be missed.

Sincerely,

Omar

Slosh pipes and broken bars

What were we doing today??

For who doesnt' know, a slosh pipe is a half full pipe that really challenges your balance, strength and stability, as well is an awesome tool for some team work!

Great job in those push presses they looked beautiful and I'm so happy you got a hold of them so quick. I spent a few day wondering what could we do with those broken bars and sadly I came up with more ideas that'll hurt. This opens it up so we can keep evolving in our list of functional movements and "surprises".

You just hate it for 20 minutes,

Omar

Our crazy saturdays

Oh every Saturday upon rising I actually freak out a little bit... I'm not use to hear my alarm when it sunny outside!! But suddenly I realize, its Saturday.

Great job today, intense, short workout, just how I like them. The boys cranked 3 rounds (for those Crossfitters... "FGB style") of:

1min MedBall Crunch toss

1 min MedBall dynamic push up toss

1 min Dumbbell push press

1 min Assisted ring pull ups

1 min Box Jumps

1 min rest

You did awesome during this "ribunculous" workout!

Have a great weekend and Russ P. and Kevin will be missed next week. Don't party to bad at the beach boys.

For your commitment, thank you,

Omar

Fogot how we finished??

Dropping a quick note

There are alot of "fitness bootcamps" out there, it takes an energetic trainer and a good crowd. But if you are looking for a set up with small weights, some elastic bands and "shake that bootty" music... you came to the wrong place, but the RIGHT space.

 

There are no mirrors, no machines and no excuses. Our program focuses on executing exercices that will challenge all our physical components. Besides looking and feeling better, you will learn to "perform" the best in any physial demand that is suddenly presented, weather is picking up a huge bag of doggy food or shoveling the driveway. We will sprint and run, we will lift heavy weight from the ground, put weight over our heads, flipt tires, swing sledgehammers, chalk the floor and create mayhem!

With great passion, commitment, sincerity and no B.S.

Omar

The ladies rock!!!!

My Campers in the morning ROCKING it hard core!!

You've shown mental toughness and determination... all of you! You'd made a happy coach's job easier. 

Don't you forget to assist to our own Pauline's Yoga class at Port Credit tomorrow Sat the 18th at 1:30PM.

Finally, thank you, thank you for the great gift and support for my Crossfit Challenge tomorrow.

Hours!

If Boot Camp fitness, Oakville shedule doesn't match with yours, please contact us. We will work together and set up a new group, setting up a new class. Our schedule is open, our facility is ready and we are more than happy to have people running in and out every hour.

Please contact:

bootcamp@canadiancrossfit.ca

We are ready to go!!

On February the 18th and 20th at 7:00am and 9:30am we will have two FREE demo classes.

In this we will be runnin aour bootcamp fitness program as prescribed. Feel free to stop by out facility and give it a try.

Pease bring a towel, good attitude and remember, its for your own good!!