Meagan having a post workout nap.

Next Bootcamp Starts:
Feb 1-26 (either 6-7am or 5:30-6:30pm)
Cost $175
Runs Monday-Friday
Deposit or full payment needed in advance to reserve space


Every once in a while someone will come through bootcamp and think that they can pull off a new trick to cheat a movement. The first thing I will say is that you are only cheating yourself. The second thing I will say is that we all have bad days. This is an opportunity for all of my members or other crossfitters to confess for skipped reps, cheating range of motion, Skipping class.... anything else that is less than was asked of you.

I think this is an important exercise because it reminds us where we came from and lets all the current bootcampers know, that everyone has been there...

Now that you have confessed do 2...

(First place in 3 divisions!)
This Picture captures my favorite moment of 2009.... It's a pleasure to work with all of you!


I'm looking to make a Top 10 list of the toughest workouts of 2009....
help me out and post the hardest workout for you.... or the workout with the longest fallout.

Merry Christmas....sore legs until th new year....

max air squats in 2 mins

rest 2 minutes

do (7 beginner, 14 intermediate, 21 advanced) jumping lunges rest 30 seconds 7 sets (5 sets beginners)
jump for max height

rest 2 minutes

3 sets of iso holds ( deepest squat position possible, 90 degrees, 1/4 sqaut position)
hold each iso hold until failure wait 1 minute and do the next... don't sit on your calves for the deep squat... pay attention to form.

post results and times to comments

if someone offers you something like this xmas leftovers sandwich please run 10 seconds for distance away from them.

1 rds of home version of CF warmup

10 pushups
10 Bench dips
15 situps
15 swiffer good mornings (sub broom handle)
15 swiffer Over head squats
2 x 15-20sec samson stretch

skill practice 3 individual rounds of BBAC with a rope as fast as possible (sub 5 without) these practices are meant to be a single round as fast as possible without error

Basic Bounce Agility Challenge and burpees

without rope do 2 rounds of the BBAC and 5 Burpees (4 burpees for intermediate, 3 for beginners)

max rounds in 6 mins rest 2 mins (2 rds)

BBAC:
2x Power Jump
2x Skiers Jump
2x Bell Jump
2x Full twister
2x ...

Still space on January evening bootcamp. Email dave@crossfitlondon.ca to secure a spot.

CrossFit London will be Closed
December 23, 24, 25, 26

We will be on Holiday Hours from December 28-Jan 2

Holiday hours will consist of:
Mon-Fri 4:30-5:30pm, 5:30-6:30pm, 6:30-7:30pm
Sat 10-11am , 12-1pm (advanced)

If you don't have time for both the warm up and the workout, do the warm up.

Warmup:
15 Tuck Jumps (knees to chest, or as close as possible)
15 pushups
15 situps
1 minute plank hold
10 jumps for max height

"running warmup" (10 kicks to the front, side and rear)


Workout for the 23rd of Dec 23/09
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