Crossfit London

The CrossFit Games 2012

coachd — Sun, 19 Feb 2012 02:54:48 +0000

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)

Accurate Body Measurements

coachd — Mon, 13 Feb 2012 18:18:14 +0000

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

CrossFit London Bootcamps: Feb/March 2012

jbroxterman — Tue, 07 Feb 2012 00:14:45 +0000

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/

Metro London: Gym-goers get a real workout

jbroxterman — Tue, 07 Feb 2012 00:02:19 +0000

The following story featuring CrossFit London was published in the Metro paper in London, Ontario on Monday February 6, 2012:

Urban Compass by Todd Devlin

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.”

CrossFit was developed in the late 1990s, and its goals are ambitious. It’s a strength-and-conditioning program that combines weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing and medicine-ball training to improve virtually every aspect of physical fitness.

“It exposes your weaknesses and forces you to get better at everything, not just the workouts you like to do,” said Sinclair, a lifelong athlete who still plays competitive baseball in the summer.

The number of affiliated CrossFit gyms grew from 18 in 2005 to almost 1,700 in 2010. Dave Henry opened CrossFit London four years ago, and, most recently, moved to a new facility on Bathurst Street downtown.

An army reserve, Henry was hooked immediately after a friend convinced him to go to California in the spring of 2007 for CrossFit training. Aside from the workouts themselves, he was also drawn to the CrossFit culture.

“There were all these high-level performers and no one had attitudes,” he said. “Everyone was helpful and nice, and that was something that was so different from what I had experienced before.”

Henry trained clients out of his garage for a year before moving into a gym and officially opening CrossFit London. Today, the club offers bootcamps and personal- training sessions, as well as 22 regular CrossFit classes weekly.

Henry says many of his clients, who range in age from 18 to 60, are “regular” gym-goers who have stopped seeing results from their normal workout routines or have soured on the atmosphere of other gyms.

“I’ll pick apart what’s holding someone back, and we’ll smash through that plateau,” he said. “Many of my members tell me this is the best part of their day. They work all day long, and this is their outlet.”

To learn more about CrossFit London, visit crossfitlondon.ca.

Body Compositing Testing: Sat. Feb. 4, 2012

jbroxterman — Sat, 28 Jan 2012 21:35:46 +0000

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.

Vitamin Water, aka Sugar Water

jbroxterman — Sat, 28 Jan 2012 21:06:33 +0000

Written by: Jennifer Broxterman, Registered Dietitian & Sports Nutritionist
Assistant Writers: Andrea Doherty & Lisa Doerr, BScH Foods & Nutrition students
NutritionRx | www.nutritionrx.ca
Email: info@nutritionrx.ca

From the makers of Coca Cola, Vitamin Water has become increasingly popular as it claims to be a healthy alternative to soft drinks. Promising to make you feel fresher, smarter, and younger-looking, it is being downed by consumers as if it’s the miracle product we’ve all been waiting for.

While soft drinks may not have many vitamins, the sugar content of these two drinks is not very different. A 591 mL bottle of Vitamin Water contains around 33 grams of sugar, equivalent to almost 7 teaspoons’ worth of the teeth-rotting white stuff! Compare that to a 355 mL can of Coke, which contains 39 grams of sugar or about 8 teaspoons’ worth, and there isn’t much of a difference.

What’s extra sneaky about Vitamin Water is that the nutrition label does not explicitly state the total amount of sugar contained in the drink. Vitamin Water is sold in a 591 mL plastic bottle, although the suggested serving size on the Nutrition Facts Table is listed as only 240 mL (8 fluid ounces). Most people don’t stop drinking when they’ve consumed the 240 mL serving size (representing 40% of the bottle), so they end up getting a lot more sugar than they bargained for.

True to its marketing, Vitamin Water does contain added vitamins. One bottle alone does not offer enough to meet your daily requirements, and the label suggests drinking 1-2 Vitamins Waters per day. For the price tag of two Vitamin Waters, you could buy a month’s worth of multivitamins from your local drug store. The majority of the vitamins infused into the Vitamin Water are water-soluble, resulting in very expensive urine as the body flushes any excess water-soluble vitamins through its system. None of theVitamin Water flavours contain vitamin D or folic acid, two of the most common deficiencies in the Canadian diet, and in order to optimally absorb the fat-soluble antioxidant vitamins provided such as vitamins A and E, you would have to drink the Vitamin Water alongside a meal containing fat. Keep in mind as well that prolonged storage of Vitamin Water may even cause a loss of viability of some of the vitamins it contains.

Don’t be fooled by fancy marketing, Vitamin Water provides unnecessary calories and extra sugar to the diet. Instead, stick with plain water to quench your thirst and save you money. By eating a variety of fruits, vegetables, whole grains, nuts and seeds, legumes, lean meats and seafood, and low-fat dairy products, you’ll easily meet your daily vitamin and mineral requirements without having to pay for an over-priced beverage.

Sample Label from a Vitamin Water (from: http://www.vitaminwatercanada.ca/blog/varieties):

Performance Eating Seminar

jbroxterman — Wed, 11 Jan 2012 17:06:38 +0000

Are you an active individual looking to improve athletic performance, speed up recovery time, reduce body fat, and stay lean and mean? Proper nutrition can have a huge impact on performance, and it’s often had to tell if you’re eating enough of the right kinds of foods, and which foods work best to improve recovery time and reduce the chance of injury.

Registered Dietitian & Sports Nutritionist Jennifer Broxterman will be providing a 2-hour Performance Eating Seminar for runners and active individuals on Sat. Jan. 21, 2012 from 1-3pm to cover the basics in sports nutrition:

● 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 that’s right for your body size and sport
● Sample recovery snacks and healthy treats will be provided to taste-test (recipes available to take home)

Date: Saturday January 21, 2012
Time: 1:00 PM to 3:00 PM
Location: CrossFit London, 353 Bathurst Street, London ON, N6B 3K8 view map
Speaker: Jennifer Broxterman, Registered Dietitian & Sports Nutritionist
Event Price: $50.00 (HST-included) *CrossFit London membership discounts apply
Sign-Up: email info@nutritionrx.ca to reserve your spot
Website: www.nutritionrx.ca

Bring a Friend Week (Free CrossFit Classes)

jbroxterman — Sun, 08 Jan 2012 14:46:26 +0000

Bring a Friend Week: All CrossFit London memberships are upgraded to UNLIMITED for the following four days if you bring in a friend to try a CrossFit Class (FREE CLASS for your friend).

Mon. Jan. 9^th: 7-8am, 4-5pm, 6-7pm
Wed. Jan. 11^th:7-8am, 4-5pm, 6-7pm
Thurs. Jan. 12^th: 7-8am, 8-9am, 4-5pm, 5-6pm, 6-7pm
Fri. Jan. 13^th: 7-8am, 4-5pm, 6-7pm, 7-8pm

Gym Location:
CrossFit London, 353 Bathurst Street
London, ON
N6B 3K8

Come have your friends see how tough you are when you say you do CrossFit!

CrossFit London Bootcamps

jbroxterman — Sat, 07 Jan 2012 22:35:42 +0000

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, all of our January 2012 Bootcamp spots are SOLD OUT, but there’s still some room in February if you want to sign up.

AM Bootcamp:
Mon. Jan. 16 – Fri. Feb. 10, 2012 SOLD OUT
Mon. Feb. 27 – Fri. March 23, 2012 Spots Available

Mon. / Wed. / Fri. (6:00-7:00am)
Cost: $125 + HST
Location: 353 Bathurst Street, London ON N6B 3K8

PM Bootcamp:
Mon. Jan. 16 – Fri. Feb. 10, 2012 SOLD OUT
Mon. Feb. 27 – Fri. March 23, 2012 Spots Available

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/

January 2012 Local Foods Cooking Class

jbroxterman — Tue, 27 Dec 2011 00:21:59 +0000

Local Foods Cooking Class with Chef Steve James at the London Training Centre

Date & Time: Tues. Jan. 10, 2012 (6:00-8:00 pm)
Location: London Training Centre, 317 Adelaide St S #110 London, ON N5Z 3K7 (corner of Adelaide & Commissioners)
Cost: $25/person for a 3-course meal & glass of wine

What It Involves: Attend a local foods cooking workshop with Head Chef Steve James from the London Training Centre. Steve will take us through preparing our own home-cooked meal using seasonal, local foods, with the company of other CrossFit London members.
How to Sign-Up: Sign-up on the events board and bring in payment for $25 (cash or check) to Dave Henry to reserve your spot. Limited to 20 people. Checks should be made out to “London Training Centre”.
Note: The gym will only be open from 7-8am and 8-9am and will be CLOSED Tues. Jan. 10^th in the evening to allow as many people to participate as possible.

Sneak Peak at the Dinner Menu:
Appetizer: Black bean & smoked ham hock soup with homemade salsa
Main: Roasted Moroccan spiced chicken with couscous and vegetable salad
Dessert: Decadent homemade dark chocolate brownie with raspberry sauce
Wine: Chef’s pick to compliment the meal