On the board at CrossFit Connection

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Pukie comes to CrossFit Connection

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New penalty rule in effect at CrossFit Connection

Well this looks interesting: starting next week CrossFit Connection in Burlington will be implementing a penalty rule for their WODs. This is being done in order to dissuade and correct poor form.

Each week the gym will designate a movement as the penalty move of the week. It might be push ups, sit ups, burpees, squats lunges, whatever.

For this to happen, a penalty will be imposed for not squatting below parallel, not hitting the 10 ft mark on the wall ball, not fully extending the overhead movements, not getting to the floor during push-ups, and so on.

During the WOD, participants will be given only one warning; on the second offense they must stop their workout and complete the penalty move before continuing on.

First WOD at Burlington's CrossFit Connection

It was my first workout at Burlington's CrossFit Connection today -- and it was one to remember:

• 400 m run
• 10 wall ball (20/12)
• 40 pull ups
• 400 m run
• 20 wall ball
• 30 pull ups
• 400 m run
• 30 wall ball
• 20 pull ups
• 400 m run
• 40 wall ball
• 10 pull ups

Took me almost a half-hour -- 28:11. Totally stalled at the pull-ups. As usual.

Canadian CrossFit is no more

My CrossFit gym was shut-down on Saturday -- very sad. Looks like I'll be joining Burlington CrossFit Connection for the month of September.