After Barbara

Back Squat 3×5
Press 3×5

If you’ve been training with us longer than 2 months, go for 90% of your previous 5 rep max on the squat and 85% of your previous 5 rep max on the press. Otherwise, add 5# to each of your previous bests.

Then:
21-15-9 for time:
Ring Dip with 30# DB
Pull Ups (chest to bar)

JUNE CHALLENGE

This is a cross-affiliate challenge offered by Dutch Lowy.

As many thrusters as possible in one set.

You will take the weight you use for Fran and perform as many thrusters as possible in one set. The bar must not go below the shoulders or your set is finished. There is no time component so take as long as you want. The bar can be rested in the front rack or overhead.

The thrusters must be squatted to full depth (hips crease below knee) and finished with elbow locked out fully over head.

We need as many participants as possible to offer up their best effort. Record your score on the whiteboard. Feel free to make more than one attempt if you think you can improve on your effort. Do this sometime in the month of June when you’re feeling great!

Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders

Rest ~15:00

Workout 2 (from the Canada West Regional Qualifier)
“Jackie”
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups

Can you spot the CFW staffers in this group pic?

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Novice: 3 rounds

Working the handstand

PART A:

Advanced: 30 Muscle-ups for time.

Intermediate:
First, focus on skill and do 40 muscle-ups with pull or jump into bottom of dip + dip (work technique, not time).
Then, focus on stamina and do 50 pullups as fast as possible.

Novice:
Focus on strength: 5×5 partner-assisted pullups and 5×5 partner assisted ring dips OR pushups if ring dips are not possible. Partners…. make them work!

Please yield a set of rings to any athlete challenging the workout for time.

Developing a Muscle-up Part I: Stability (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)…[wmv][mov]

PART B:
Rowing:
125m all out Sprints w/ 1 min recoveries
3/week do 7-10 rounds
Unlimited do 4-5 rounds

PART C:
20, 35 or 50 V-ups in as few sets as possible

The best way to push yourself to hit a personal best in a 5k effort is to compete. This is for all CrossFit Winnipeg athletes who are able to run. We’d love to see a lot of people get together to try this out.

Post your thoughts on these possibilities for getting together for a run + brunch.

Pace Setter 5k Prediction Race
Saturday, July 4th, Start 9:00 a.m.
St. Vital Park, Winnipeg, MB.
In a Prediction Race, no one is allowed to wear a watch and there will be no clock on route or visible at the finish line.

OR

Run with Porter 5k Fun Run/Walk
Sat., August 15, 2009 9:00 a.m. Start
Birds Hill Park/Pine Ridge Trail

OR

We do our own thing sometime in July or August.

Post thoughts to comments.

PART A – PREP:

Two rounds:
Box jump x 12… every 4-6 jumps progress to a higher box
Roll out t-spine and l-spine and anything tight around the hips
Power clean + Front squat empty bar x 12… focus on great technique
Wall extensions and shoulder dislocates
Power clean + Dumbell push press x 12… every 4-6 reps progress to a heavier dumbell

PART B – POWER:
Power Clean + Thruster 1-1-1-1-1-1-1 reps; hold the bar for 5 seconds overhead.

If you can’t nail a great front squat or push press, then we will work on those skills with light weight.

Thruster tri-panel…[mov][wmv]

All of these should be heavy. The first single is about 80% of your goal weight. A typical session might look like this:

Goal weight: 185
165-175-185-175-175-180-180

PART C:

3x/week:
three rounds of max burpees in 90s; rest 60s between sets

unlimited:
10:00 of handstand practice or 5:00 of planks

Run 8×50 yard
Take 3:1 rest to work ratio.
Run 4×400m
Take 2:1 rest to work ratio.
Run 2×800m
Take 1:1 rest to work ratio

Once again, please bring your own stopwatch if you have one to make it a little easier for the coaches to manage.

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Novice: 3 rounds

To make this easier on our coaches, if you have a stopwatch please bring it along. If you do not have one, we will probably take your total time rather than your time per round.

Bring your rain gear because the workout is:

Run 5 km

Our route is:

• out the door and through the parking lot to Des Meurons
• turn right (North) on Des Meurons
• turn left (West) on De Cathedrale (second street on your left)
• run to the end of De Cathedrale and turn left (South) on Tache
• turn left (East) on Dollard
• run to Louis Riel Street
• turn around and retrace your steps back to the gym!

View a map of the route at: http://www.gmap-pedometer.com/?r=2853172

If you have time after your workout practice handstands and/or pullups with the coach.

If there is some reason you should not run, rowing will be an option.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

We’re building up to 1 rep maxes in each of these lifts. If you are relatively new to these lifts, it is acceptable to choose (or have assigned by a coach) a submaximal 5 rep workout (3 sets of 5) or, for those slightly more advanced, a 3 rep max.