Feb
18
This article was posted in: Uncategorized
The CrossFit Games are the ultimate test of fitness and the winners are crowned fittest on earth. The finals for the games will take place at the Home Depot Center in LA on July 13-15. The CrossFit Games Open is a six-week competition that will begin Wednesday, February 22. The Open competition is the first step in qualifying for the 2012 CrossFit Games. Check out the official CrossFit Games site for videos, articles and more great info.
What: 5 weeks of world wide competition beginning February 22nd 2012
Where: CrossFit London 353 Bathurst St, London ON, N6B 3K8
When*: Friday’s during Open Gym classes
• Friday February 24th (7:00-8:00am, 4:00-5:00pm, 6:00-7:00pm, 7:00-8:00pm)
• Friday March 2nd (7:00-8:00am, 4:00-5:00pm, 6:00-7:00pm, 7:00-8:00pm)
• Friday March 9th (7:00-8:00am, 4:00-5:00pm, 6:00-7:00pm, 7:00-8:00pm)
• Friday March 16th (7:00-8:00am, 4:00-5:00pm, 6:00-7:00pm, 7:00-8:00pm)
• Friday March 23rd (7:00-8:00am, 4:00-5:00pm, 6:00-7:00pm, 7:00-8:00pm)
Participant Fee**: CFL Members = $20 per week or $75 for all 5 weeks, Non-members = $30 per week or $100 for all 5 weeks
• Competition setting for all Open WODs
• Certified judging/validation***
Registration: Sign-up and pay with our ZenPlanner system under the “CrossFit Games Open” section. Comment below or contact dave@crossfitlondon.ca with any questions.
Still not sure…. here are all the workouts from last year
2011 CrossFit Open Workouts
#1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
#2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts
12 Push ups
15 Box jumps
#3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk
Required equipment:
A barbell configured for 165lbs/75kg
#4
10 minute AMRAP
60 Bar-facing burpees
30 Overhead squats
10 Muscle ups
#5
20 minute AMRAP
5 Power cleans
10 Toes to bar
15 Wall ball
#6
7 minute AMRAP
3 Thrusters
3 Chest to bar (C2B) pull ups
6 Thrusters
6 C2B pull ups
9 Thrusters
9 C2B pull ups
12 Thrusters
12 C2B pull ups
15 Thrusters
15 C2B pull ups
(continue this pattern)
Feb
13
This article was posted in: Uncategorized
Hey Guys,
We get tons of questions about doing body measurements before a bootcamp, a challenge, or starting a program… so we combined all the best info together in one space. This will make it nice and easy for you to take accurate measurements and measure a true result. It can be a great thing for you to do a few times a year to see gradual and consistent change rather than the 30 day wonder and rebound weight gain.
the link to the article is here… (but can also be found under “Resources/Articles” on our home page)
http://www.crossfitlondon.ca/wp/wp-content/uploads/2011/03/CrossFit-London-Body-Measurement-Directions.pdf
Feb
6
This article was posted in: Blogs
If you’re a motivated individual looking for a fun and challenging way to get in shape or are an athlete looking to take your current fitness to the next level, CrossFit London Bootcamp is right for you! Online registration is easy (http://www.crossfitlondon.ca/wp/getting-started/bootcamp/). Act quickly, CrossFit London Bootcamps sell out each month and are limited to only 10 people per class to offer you lots of individualized coaching in a small group environment.
AM Bootcamp: Mon. Feb. 27 – Fri. March 23, 2012
- Mon. / Wed. / Fri. (6:00-7:00am)
- Cost: $125 + HST
- Location: 353 Bathurst Street, London ON N6B 3K8
PM Bootcamp: Mon. Feb. 27 – Fri. March 23, 2012
- Mon. / Wed. / Fri. (5:00-6:00pm)
- Cost: $125 + HST
- Location: 353 Bathurst Street, London ON N6B 3K8
Online sign-up is easy… click here to register:
http://www.crossfitlondon.ca/wp/getting-started/bootcamp/
Feb
6
This article was posted in: Blogs
The following story featuring CrossFit London was published in the Metro paper in London, Ontario on Monday February 6, 2012:
METRO LONDON
Published: February 06, 2012 2:26 a.m.
Last modified: February 06, 2012 2:30 a.m.
I’ll admit I’m not as fit now as when I was a university athlete. Still, I assumed my semi-regular gym attendance had me in relatively good shape. That is, until I tried CrossFit and got a big wakeup call, one that I sorely needed (pun intended).
Sean Sinclair had a similar experience when he was first introduced to CrossFit three years ago.
“Overall, it was one of the hardest workouts I’ve ever done,” he said. “It was supposed to be three rounds with one minute rest in between. But after each round, I needed a much longer break.” read more
Jan
28
This article was posted in: Blogs
Curious to track changes in your body composition over time? CrossFit London has a special partnership with the University of Western Ontario, where members can get their body fat percentage assessed in a state-of-the-art BOD POD machine. This non-invasive test is able to precisely calculate the number of pounds and percentage of lean tissue on your frame, as well as the number of pounds and percentage of body fat you currently have. Repeating the test in 3-6 months’ time can allow you to see physiological changes in your overall body composition based on the effort you have put towards your physical training and nutrition.
Next test date: Saturday February 4, 2012
Time: 10:30am-12:30pm
Location: The University of Western Ontario
Cost: $50/person
PAY ONLINE with a PayPal account or by using your debit or credit card
Email: info@nutritionrx.ca to reserve your 15 minute time slot
More details about where to go and what to wear to the test will be emailed to you upon receiving your payment. Please email any other questions to info@nutritionrx.ca.
