Alright, it’s about time we get some CrossFit Winnipeg T-shirts made.  The question is: what do we put on them?  Since I’m not the creative type, I’m going to let you guys do the work.  Here are a few to get you started.  Please let us know if you like any of these and post any new ideas you might have.  If you come up with the winning slogan, you get a free t-shirt.

Some ideas from other affiliates and the CrossFit message boards:

Be alive. Be very alive. - Mark Rippetoe

Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

My Workout Can Beat Up Your Workout

If you ask me what I am doing one more time . . . I am going to make you do it with me.

No, you can’t work in.  I’m doing this for time.

I’d rather be stronger than I look

One more rep
I lied
One more rep
I lied
One more rep
I lied
One more rep
I lied
One more rep
I lied…

Work like you don’t need money,
Love like you’ve never been hurt,
dance like no one’s watching,
and workout until you puke.

Or, if you want to go with something a little classier, here are some quotes and proverbs.  Some are a little long, but we can edit as needed.

Whatever you do, do with all your might. – Cicero

No rest is worth anything except the rest that is earned. -Jean Paul

Willing is not enough; we must do. – Goethe

Specialization is for insects. -  Although a CrossFit saying, it is from sci-fi author Robert A. Heinlein.  Heinlein also coined the term TANSTAAFL (there ain’t no such thing as a free lunch)

There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, its impossible to turn back. - Henry Rollins

Nothing will work unless you do.- John Wooden

It’s the same each time with progress. First they ignore you, then they say you’re mad, then dangerous, then there’s a pause and then you can’t find anyone who disagrees with you.—Tony Benn

Obsessed is just a word the lazy use to describe the dedicated. – Unknown

Today I will do the things that other people won’t, so tomorrow I can do the things that other people can’t. – Unknown

From the pain comes the dream. – Peter Gabriel

I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, everyday, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person. – Og Mandino

Only the weak attempts to accomplish what he knows he can already achieve. - Stella Juarez

Don’t ask for a light load, but rather ask for a strong back.- Unknown

Facta, non verba
Deeds, not words

Your workout is our warm-up

Back  Squat 1-1-1-1-1-1-1

Take several minutes of rest between sets.

Novice and Intermediate do 5-5-5-5-5


50 Burpees for time

If you have time, play on the rings… supports, levers, skin the cat…

Regular pull-ups not hard enough?

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post caption to comments

Hand Stand Push Ups 3 x max reps (3 mins rest)

*If you can’t do hand stand push ups do max time hand stand holds, or max time overhead dumbbell holds.

Then, 4 Rounds for time of:

Complete the cycle 7 times

Power Clean
Thruster
Back Squat
Rack Jerk

After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)

*Do Not Drop The Weight! If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty at the end of the round.
*Rest 2 minutes between sets.

Post number of total drops and weight used to comments.

That hurt

Squat 3×5
Weighted Ring Dip 3×5

Add 5# to last workout

Then, as many rounds as possible in 15 minutes of:

Sprint 150 meters
Max Rep Pull Ups (without coming off the bar)

Post total pull ups and rounds completed.

Mark June 24th on your calendars!  Ashleigh, our resident waterski expert, is volunteering her time and expertise to take us waterskiing.  We’ll be going to Lake Shirley on Murdock Road the afternoon/evening of Wednesday, June 24th.  We’ll keep you posted on exact cost and times.  We will most likely have a sign up sheet where you can reserve your time slot.  No worries if you’ve never done this before, Ash has plenty of experience teaching everyone from beginners to experts.

Birthday Pull Ups

Snatch

Novice: Overhead Squats 5-5-5-5-5  Keep it light and focus on a deep quality squat.

Intermediate: 1-3-5 Pressing Snatch Balance-Snatch Balance-Overhead Squat.  Keep it light and focus on technique.  The idea is to get used to landing in a solid overhead squat.

Advanced: Snatch Sets of 2 with no more than 75% to 80% of 1RM.  Focus on technique.

Then, X rounds for time of:

If you want to come in for both the morning and evening session, you can do the double workout option,  otherwise stick to the single workout.

Single Workout Option:

Part A:

Jump!

Deadlift 5 reps

If you have been training with us for more than 2 months and did not reset your deadlift last week, go for 85% of your previous 5 rep max.  Everyone else add 5# to 10# to your previous lift.

Part B:

7 rounds for time of:

3 Push Jerks or Split Jerks (155#/105#)
6 Pull Ups
9 Push Ups

Part C:

Max double unders in 2 minutes.

Double Workout Option:

AM Workout:

Deadlift 3,3,2,2,1,1

300 sec rest b/t sets; ensure you only do 6 sets!

PM Workout:

AMRAP in 20 minutes of:

5 Push Jerks or Split Jerks (135#/95#)

10  Pull Ups

15 Push Ups

20 Double Unders

The Aftermath

Back Squat 3×5

Press 3×5

If you’ve been training with us longer than 2 months and did not  reset last week, go for 90% of your previous 5 rep max on the squat and 85% of your previous 5 rep max on the press. Everyone else, add 5# to 10# to each lift.

Then:

Perform 2 Power Cleans every minute on the minute.

*At the top of every minute perform 2 Power Cleans & 2 Burpees.
*Use a maximal weight. Men, go for 80% – 85% of 1 RM, ladies 85% to 90% of 1RM.
*For every rep not completed, perform 5 burpees instead of 2 during rest time.

Gabrielle watches "Gabrielle"

For time:

Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

No worries if you don’t have a pull-up yet, not to mention an L-pull-up.  There are plenty of variations you can use, including ring rows, jumping pull-ups, pull-ups with various band thickness, negatives, chest to bar pull-ups with or without a band…  Ask me about it when you come in.