10 sets of 2 box jumps. Make ‘em high!
“Randy”
75 pound Power snatch, 75 reps for time.
CF Games Athletes
If this is not your rest day:
Box jumps as Rx’d.
3:15 AMRAP on power snatch workout.
"Cousins"
Power Clean 5×3 (add 5 lbs to last workout)
Workout of the Day – Advanced Version
Missing Ashleigh
For time:
Power clean 185 x 5 reps
Run 200m
Handstand Pushup x 10 reps
Run 200m
Kettlebell swing 75 x 20 reps
Run 100 yards
Barbell squat jumps x 40 reps
Run 100 yards
Scaling from Advanced
Your power clean and kettlebell swing weights should be scaled to something tough but manageable. The 2 pood kettlebell is nothing to mess around with. It will crush you if you are not prepared. Try it only after warming up adequately and if you have mastery over its siblings. Otherwise, choose heavy but manageable weights.
The Rx on the barbell squat jumps is 45# for men and women. However, you can scale as low as 25# if you need to.
Handstand pushups will be scaled for todays purposes to 20 divebomber pushups.
FAREWELL ASHLEIGH!!!
We’re really going to be missing Ashleigh as she moves away out west to pursue some advanced studies. She’s left us a “Burpee Tomatoe Plant” which will start yielding some fruit in a couple months. You can look forward to some fresh tomatoes to remember Ash, and you can do some burpees to earn them 
Ash, it’s been such a pleasure to coach you, to have you coach me on how to handle my puppy, and to have just had you around the gym. Please drop by anytime!
Squat 3×5 (add 5lbs to last workout)
Weighted ring dips 3×5 (add 5lbs to last workout)
100 pullups for time
See you at Westview Park (Garbage Hill) at 9:30 AM!
Partner-assisted pullups are the most effective means for developing your pullups if you can't do pullups yet. Find a partner and do them regularly as part of your warm-up or cool-down.
PLEASE LET ME KNOW IN COMMENTS OR ON WHITE BOARD IF YOU ARE PLANNING TO COME ON WEDNESDAY MORNING.
A. If you haven’t done your thruster challenge yet, you must do it today.
B. Deadlift 1×5 (increase by 10#).
C. For time: 100 Thrusters (95#). The catch: Every minute, on the minute, you have to do 5 burpees.
CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at Westview Park (aka “Garbage Hill”) at 9:30AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity. Important: if location is changed, we will update the web site by 8:30 PM on June 30.
There will be crews working on paving the parking lot at the gym this week. You may not be able to park close to the entrance at the back of the building. You have several alternative options:
Going “Paleo” with your diet comes with a long list of benefits for health, performance and longevity. For most people at CrossFit Winnipeg, the Paleo Diet is what I would recommend before going to the Zone diet.
Making the jump to a wheat-and-sugar-and-dairy-and-legumes-free diet is not easy. And since we’re not looking at this is a temporary solution, but rather a lifestyle choice, we want to get into this in a manner that will stick.
Here’s a quick intro to the approach that I have been using for the last several weeks to get myself through the transition in a way that will stick.
Step 1 – Determine a few things that you regularly do in your diet that are not compatible with your goals.
I made a short list of some of the frequent problem areas in my diet.
Step 2 – Choose any one of those problem areas as the one you’re going to work on this week.
Step 3 – Frame your goal for how you’re going to address this problem in a way that you are confident you can handle.
For example, my first area was peanuts. I was eating a lot of peanuts and peanut butter. Peanuts are a legume – not a nut – and have qualities that are not favourable if you’re interested in being lean. I framed my first change as “Replace peanuts with other nuts, and peanut butter with almond butter”.
Step 4 – Practice implementing your new change for 4 – 7 days before returning back to step 2.
I’ve been doing this now for about 2 months and have made tremendous progress which seems to be sticking. I’d encourage you to allow yourself 1 – 3 cheat meals per week at which you do not gorge yourself, but you give yourself the freedom to eat some of those foods you used to regularly consume.
This is not a rapid guide to fat loss or performance increases, but you will experience both over time. More importantly, you’re setting a foundation for healthy diet habits for the rest of your life.
Some other changes I have implemented:
- One glass of milk per day
- One small dessert per day… later on I moved on to one small dessert on the day before rest days
- No more wheat products at meals
Let us know if you have any ideas for other manageable changes. Sometimes, realistically, “never eat ice cream again” is too daunting a choice to make that is pretty much doomed for failure. But over weeks, months, and years of small changes some very big changes can take place.
I have no time to edit this before publishing. I hope it makes sense. Feel free to ask any questions. If you’re not sure where to start in your diet, bring me a 3 day food log and I’ll give you some suggestions.
Squat 3×5 (add 5lbs to last workout)
Press 3×5 (add 5lbs to last workout)
“Death by 10 meters”
2 obstacles will be set up 10 meters apart
On the first minute you will “travel” from one to the other (A-B)
On the second minute you will “travel” from one to the other and back (A-B-A)
Third minute is A-B-A-B
And so on…. how far can you make it? Oh, and there is some creative license permitted on how you “travel” from one point to the next.
CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at Westview Park (aka “Garbage Hill”) at 9:30AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity. Important: if location is changed, we will update the web site by 8:30 PM on June 30.
Canada Day Team Workout
CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at Westview Park (aka “Garbage Hill”) at 9:30AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity. Important: if location is changed, we will update the web site by 8:30 PM on June 30.
Primal Blueprint Book
Irene ‘SuperBean’ Sas has ordered several Primal Blueprint books by marksdailyapple.com’s Mark Sisson. She has 2 additional copies available for purchase for those who are interested. It’s so new it was published in April 2009, and it’s a great beginner’s guide to the primal/paleo way of eating. She is expecting the price to be about $30 after they arrive, but could be a little less. She is hoping to have them in 2 weeks. If you are interested let Super Bean or Tania know.
Kick Butt 5K for Charity
Here’s another 5K event, organized in honour MLC’s neighbour, who passed away from colorectal cancer earlier this year.
KICK BUTT #2 FOR COLORECTAL CANCER
SATURDAY, SEPT 12/09
10:00AM KILDONAN PARK
It turned into the surprise fundraiser last year. 230 (we were
thinking 100) participated. $25,000.00 (an optimistic $15,000.00
was the goal) raised for the work of the Colorectal Cancer
Association of Canada (CCAC) in Manitoba.
The 3K/5K walk/run returns this year along with the SILENT
AUCTION, JOE BOXER BUTT cover contest, and more!
Check out our new web site www.kickbuttrun.com. And be sure
to follow the links to the CCAC site and fund raising events to
register or donate.
For further information call:
ANDY ARNOT
256-3644
Akarnot@mts.net
THREE DAYS LEFT TO DO THE THRUSTER CHALLENGE!
3 rounds of 45 seconds work: 15 seconds rest for total reps
Cousins
One arm deadlift right arm
Back extensions
One arm deadlift left arm
Triple unders or Double unders
Cousins = med ball touching floor overhead lying on your back under wall ball area, sit up with momentum carrying yourself into a squat position with med ball in front rack, and from here throw 10 ft to wall ball marker, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence. Do this with the heaviest ball you can use while still reaching the 10 ft marker (about equal to the height of the clock). Do these in front of the big whiteboard. If you touch the whiteboard with the ball you owe us 5 burpees per touch.
On the back extensions, hands behind your head. “Prisoner” style at the top.
Choose something heavy for the deadlift (there is no Rx’d weight).
CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at 9AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity.
