Dumbbell Cleans

Workout of the Day

1 round for time:

Row 500m

20 KB or DB Man-makers (35#/25#)

Row 500m

A man-maker can be performed with kettlebells or dumbbells.  Start with a dumbbell or kettlebell in each hand, lower them to the floor and jump feet back into a plank position.  Perform a renegade row with each arm, followed by a push-up then jump feet back in between the dumbbells.  From there clean the dumbbells (full squat clean) and finish with a thruster or push press.  Here’s a demo video by CrossFit Hyperperformance.

Overhead Squats

Workout of the Day

“Chelsea”
Perform the following on the minute, every minute, for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
If you fail to complete a round within the minute, rest two full rounds before resuming. Score is the total number of rounds completed.

Does the whiteboard motivate you?  Coach Glassman on CrossFit as the Sport of Fitness…[wmv][mov] (warning: some language & music in the video is not WFS)

Weekly Plan

• 3/week
  • Squats
    • Level 1: max squats in 90 seconds… report results to coach
    • Level 2: Front squat 3×3
  • Grab a kettlebell or dumbell, lift it over your head, keep your shoulder pressed against your ear, walk around for 1:00. What is the heaviest weight you can successfully complete this task with on each arm? If the shoulder moves away from your ear you are done! Report results to coach.
  • Skills
    • Level 1: 3×3 partner assisted pullups
    • Level 2: 9 or 15 false grip pullups… break into sets as needed… aim to do knuckles to chest
• Unlimited
  • All of the above plus more squats:
    • Level 1: tabata squats… report results to coach
    • Level 2: Overhead squat 3×2

Imagine working out in front of this crowd

Workout of the Day

For time:
200m sprint
21 GHD sit-ups
21 Burpee Box Jumps
200m sprint
15 GHD sit-ups
15 Burpee Box Jumps
200m sprint
9 GHD Situps
9 Burpee Box Jumps

Motivation wasn’t really a problem for our athletes during Fight Gone Bad on Sunday.  I know for a fact that a few of you thought you might throw up from nerves and excitement as you looked out at the spectators before the workout.  Despite the nerves, you went for it, gave it everything you had, and posted some great scores.  Here’s a video on risk and motivation on Coach Melisa’s blog.

Hang power clean 1-1-1-1-1-1-1 reps
*each of these hang power cleans should be at or above 80% of your 1RM. If you don’t know your 1RM, then find something that is challenging to lift once and try to add a few pounds each attempt. Give yourself a couple minutes rest between attempts.

Mobility Mondays

Our CrossFit programming tends to include a lot of movements using back muscles, including the latissimus dorsi.  To keep the shoulders and back mobile, we need to make sure that those lats are nice and loose.  Here’s a video on self myo fascial release with the foam roller for your lats.

You can follow up with this lat stretch.  You can easily do this stretch PNF style; just alternate between contracting and stretching.  To contract, add resistance by pushing your arm into the wall.  In the stretching phase, focus on creating distance between your shoulder and hip.  With this particular version of the stretch you can simply deepen the lunge to intensify the stretch.  Make sure you keep your back straight and neck in  a neutral position.

“Fight Gone Bad”

3 Rounds for total reps:

Wallballs
Sumo Deadlift High Pull
Box Jump
Push Press
Row (Calories)

Rest 1:00 between rounds

Pic courtesy of CrossFit Kids

Friday Evening, October 30th, we are having a Halloween Social for Cancer Care Manitoba along with Promenade Dance Studio.  We will be closing at 5:00pm to get ready for this event.  We’ll have a DJ, a bar, food, a silent auction and prizes for best costume.

Promenade Dance studio will be doing a dance demo and we’ve been asked to do the same, so we’ll be doing a short costumed demo workout around 8:00pm.  Please email me if you’re interested in doing this and you’ll receive a free ticket to the social and a drink ticket.

For everyone else, social tickets are $10 each on sale at the gym.  So, to reiterate, if you want to workout on Friday, you can either (A) come in between 3:00pm and 5:00pm or (B) wear a costume and come for the demo WOD at 8:00pm.  If you choose option B, please let us know so that we can plan it out.

CrossFit Winnipeg would like to invite both members and non-members to join us for this free injury prevention seminar.  Our very own Dr. Rob Speirs will be leading the seminar, with some assistance from the CFW staff, to teach practical strategies for injury prevention.  The seminar will take place at the gym at 420 Des Meurons, Unit #114 on Saturday, November 14th at 2:00pm.  More details coming soon.

* The gym will be closed Sunday morning to prepare for Fight Gone Bad.  Everyone is welcome to join us for the FGB workout and party!  The doors open at 1pm, the ribbon Cutting will take place at 2pm and Fight Gone Bad with run in 3 heats between 2:30 and 4:30pm.  Bring friends and family.  We have some great prizes to auction off for the Prostate Cancer Foundation, as well as some door prizes and draws for volunteers and participants.

* Good Luck to all our athletes participating in the Swamp Donkey on Saturday!

Workout of the Day

For time:
1000 m Row
50 Jumping Pull Ups

Good Luck to those racing in the Swamp Donkey tomorrow!

3 sets of 800m run. We will aim for approximately 4 minutes of rest between sets. Aim for 80% on first run, 90% on second run, 100% on third run.

Now…. a new “column” at CrossFit Winnipeg written by Kimberly….

Food Friday

Eggs

Here are some interesting blogs that discuss eggs and what types are better for both you and the chicken.

http://www.marksdailyapple.com/egg-purchasing-guide/

http://www.fitnessspotlight.com/2009/07/06/truth-isfree-range-eggs-healthier-store-bought-eggs/

http://www.foodrenegade.com/healthy-eggs-what-to-buy/

To sum it up, you’re looking for an orange yolk, not the pale yellow we’re all familiar with.  I’ve experimented buying different brands of non-organic, omega-3 enriched, eggs and I’ve found that Vita Eggs (Eat It, Organza, Dutch Meat Market) have consistently orange yolks.  A close second, and more convenient, are the Eating Right omega-3 enriched eggs from Safeway.  Oddly, the fancy eggs with the individual stamps on them (multiple brands) have only ever had anemic-looking yolks, not sure if this affects their nutrition content but they don’t taste as good as the orange ones.

Ways to use eggs to increase your protein intake:

Hard-boiled on salads or as snacks (make a bunch and keep them in the fridge)
Deviled eggs are great but labor intensive (bonus points for homemade mayo)
Plain omelets can be used as wraps for sautéed or roasted vegetables
Crack an egg in soup before serving

Crust-less Quiche (source: Son of Grok)

An easy breakfast/lunch recipe that can be made ahead and stored, also a great way to get some vegetables in before noon…something I had trouble doing when I started primal eating.

Ingredients:

10 eggs
¾ to 1 full can of coconut milk
Fillings
- green/white onions, bell peppers, spinach, bacon or ground meat (cook first), broccoli, mushrooms, herbs, cheese (if you’re doing dairy) be creative!

Instructions:

1. Preheat oven to 375 oF.
2. Whisk eggs and coconut milk together in a large mixing bowl.
3. Stir in your fillings.
4. Pour into a greased (bacon fat, coconut oil, or butter) baking dish.  I use a 9 x 13 Pyrex dish but any baking pan will work.
5. Bake for ~ 30 – 35 minutes or until the center is set.
6. Enjoy! (stores well in the fridge and is tasty hot or cold)

Any other egg recipe suggestions, post them to the comments

5 rounds for time:

7 deadlift, 275#
21 knee to elbow