Watch the 2012 Reebok CrossFit Regionals LIVE on ESPN3:

http://games.crossfit.com/live-stream

James Partridge – increased his sumo deadlift by 25 kg (55 lb)
Dave Collie – just hit 200 kg (440 lb) on his sumo deadlift… not too bad when that’s 2.6 (ish) times his body weight!  In the last year, Dave has seen his deadlift increase by 50 kg (110 lb).
Kristen Stewart – recently deadlifted 110 kg (242 lb).  This is a HUGE increase from 30 kg (66 lb), which was Kristen’s starting point when she joined CrossFit London less than a year ago.

As a reminder, CrossFit London offers POWER HOUR, a speciality weight training and Olympic lifting class every Tuesday evening from 7:00-8:00pm.  Come on out and see what personal records of your own you can smash!

The warm-up is critical to your success during high intensity workouts.

Many people are trying to reverse the effects of sitting on your butt for years at a time. A lazy warm-up is the gate way drug to de-training yourself, and a good warm-up can be the key to getting more out of your workout.

Your muscles and your nervous system need time to get warmed up. It takes multiple sub- maximal efforts to hit a true max effort. This is the same reason that guy that you see bench pressing every day at your local gym has never got any stronger. (Amongst other things)

When doing high intensity workouts the percentage of your maximal effort is significantly higher than when you go to step class on Sundays. Because of this the risk of injury increases dramatically, if you are not properly warmed up. The best and worst example of this is 100m sprints. An amazing stimulus and a high risk workout for an intermediate athlete, that doesn’t know how to warm-up. The risk actually increases for a trained athlete that can move faster because the muscles can fire harder than your average weekend warrior.

The warm-up can also be a great way to establish what weight or progression you will use on the workout of the day.

Rules to warm-up by:
- The warm-up should be preparing you for the workout
o If you have 60kg cleans in the workout, you should prepare for this by doing the burgner warm-up, and some moderate weight cleans to ensure you are ready to do the heavy weight with good form

- The warm-up should get you out of breath (especially those that need to build lung capacity)
o If the workout is the first time your lungs are starting to work they will always be short of their full potential

- Should raise your heart rate and get you sweating a bit
o Same as the lungs to reach a true max your heart needs to go up and come down to hit a higher peak, sweat can be a good indicator

- Should Bring all major joints through a full range of motion and stretch elastic connecting tissue.
o Ankles, Knees, Hips, Shoulders, Elbows
o Address Mobility limiters (if your squatting and you tip forwards on the squat, you need to address your ankles and Achilles)

- Should involve skill work
o Complex skills can’t always be programmed into the workouts you must add progressions into the warm-up to build capacity

- Should always be increasing the total work load of the warm-up
o This is my biggest pet peeve to see someone doing the same variation of dips, because that’s what they do… that’s total crap, it’s time for a change if the stimulus didn’t get you a new result try another. The answer isn’t the same for everyone. If after 3 weeks of consistent work you see no improvement, ask a coach for another progression. (this is on you we can’t remember that you can do 13 knee pushups in your warm-up.)

- Know your Numbers
Each day you should be aware of what you did on the last day and what your highest numbers are for each movement. (use an index in the back of your journal to access this information faster)
Knowing your numbers makes it easier to beat your numbers.

Gymnastic warm-up for squats
http://www.youtube.com/watch?v=xPwG2hqnOx0

Mobilitywod: for squats

http://www.youtube.com/watch?v=JBHzXF-mVjY&feature=plcp

General CrossFit warm-up
http://www.youtube.com/watch?v=Pcj8YTG4H-Q

You can always check out our up-to-date class schedule at: http://www.crossfitlondon.ca/wp/about/class-schedule/

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

Get the most out of your massage By Andrew Jones

“Communication – It is necessary for you to have an active dialogue going on with your therapist. If you are feeling discomfort and/or pain you need to tell your massage therapist this. Also if you have any feeling, sensations that may or may not seem that odd, tell your therapist this. The more information you can give, the more data that can be used for your treatment.

Hydrate – Approximately 60% of one’s total body weight is water.
Water is what helps give our bodies structure – and function.
Massage therapy helps remove cellular waste products, toxins, and much more.
The body needs water to accomplish this. It is crucial that before and after a treatment, one hydrates. In fact, if one does not, one may experience soreness that normally one would not had they hydrated.

Heat – Unless there is a recent injury, after a treatment one should apply heat to the area to facilitate removal of toxins, waste products, etc. This should intermittently over the course of the day after the treatment. In some cases, your therapist may suggest you use ice as opposed to heat.

Stretch – Any muscle groups that are short and tight that you have been having massaged generally will need to be stretched. Immediately after the treatment perform the stretches given by your therapist.

Homecare – In order to get the maximum results possible, doing what your therapist tells you are important. It might be easy to ignore the few stretches or seemingly minor exercises given as it may not seem like it would do much – but it is crucial to your treatment, as your therapist for your benefit prescribed those exercises.”

To book and appointment with Andrew or just to ask him if massage is the appropriate treatment email him
andrew@crossfitlondon.ca or ask him next time your at the gym.

30 Snatch (M 75 / F 45 lbs) or in kilograms (M 34 / F 20 kg)
30 Snatch (M 135 / F 75 lbs) or in kilograms (M 61 / 34 kg)
30 Snatch (M 165 / F 100 lbs) or in kilograms (M 75 / 45 kg)
Max Rep Snatch (M 210 / F 120 lbs) or in kilograms (M 95 / 55 kg)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 min.

● Learn what to eat to maximize your health, appearance, and athletic performance
● Get time-saving nutrition tips and easy meal ideas
● Receive a list of 50+ healthy snack ideas and a recovery snack sheet
● Learn what to eat before, during, and after a workout
● Sample recovery snacks and healthy treats will be provided to taste-test (recipes available to take home)

PERFORMANCE EATING SEMINAR DETAILS
Date: Saturday March 10, 2012
Time: 1:00 PM to 3:00 PM
Location: 353 Bathurst Street, London  ON, N6B 3K8  view map
Speaker: Jennifer Broxterman, Registered Dietitian & Sports Nutritionist
Event Price: $60.00/person
Register Online: http://performanceeatingseminar.eventbrite.ca
Website: www.nutritionrx.ca

Workout 1 of 5:
7 minute AMRAP (as many reps as possible) of BURPEES

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Burpee Movement Standards:
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes:
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.