Warming up for "Pumpkin Painstorm"
Workout of the Day
For Time:
10 Box Jumps
1 Ring Dip
9 Box Jumps
2 Ring Dips
8 Box Jumps
3 Ring Dips
…continue until you finish with
1 Box Jump
10 Ring Dips
Surprise Halloween Team Workout at 9:00am
Although final dates haven’t been announced, we are expecting that sectionals will be held in late April somewhere in Edmonton for our region. I (Brendan) have competed in two CrossFit competitions now (Great Basin Qualifiers and 2009 Affiliate Cup) and they have been two of the most incredibly challenging and rewarding events I have ever participated in. The sectional challenge is *YOUR* CrossFit Games. A chance for you to come out and find out what you’re really capable of putting forth. If you are interested in competing this year, please email brendan@crossfitwinnipeg.com as soon as possible so I can help make sure you are kept in the loop and so that I can keep tabs on your training.
Nice
* The gym will be closing early on Friday night to prepare for the Halloween Social. We’ll be closing at 5:00PM so arrive by 4:00PM if you want to get a full workout in. Social tickets available in advance at the gym or at the door that night. Costumed demo workout at 8:00PM but if you want to participate, please arrive by 7:00PM or you will be ticketed at the door.
*The gym will be closed on Saturday except for a Halloween Team Workout at 9:00AM . All members welcome.
5 attempts of:
Row 250m
Rest as much as you need between attempts.
Then, 3 attempts at max double unders.
Kimberly’s best post yet…
Chocolate Cake
Another delicious chocolate cake from Nikki Young
Ingredients
5 eggs, separated
1/3 cup maple syrup (I used closer to ¼ cup)
2/3 cup oil (I used grapeseed)
100 g chocolate (I used a Lindt 90% cocoa bar but organic would be better)
1 tsp 100% vanilla extract
1 cup almond meal
Instructions
1. Pre-heat oven to 400 F
2. Cream oil, maple syrup and egg yolks in a large bowl until light and fluffy.
3. Add almond meal and vanilla extract.
4. Melt chocolate in a metal bowl over a small pot of boiling water. Add to almond meal mixture.
5. In a separate bowl beat egg whites until stiff peaks form, add half the egg whites to chocolate mixture a fold carefully. Add remaining egg whites and fold well into mixture.
6. Line a cake tin with baking paper, poor in chocolate mixture.
7. Place in oven for 10 minutes, reduce heat to 350 F and cook for a further 15 – 20 minutes or until cooked. Test by inserting a knife into the middle of the cake, if it comes out clean it is cooked through.
The original recipe suggests serving the cake a little warm but I liked it much better the second day when it was fully cooled. It ends up a little undercooked in the middle and tastes a like a pudding cake. (Store it in the fridge if you intend to keep it for more than two days)
I finally wanted to see just how “bad” all my baking was so I’ve started to plug the ingredients into FitDay. So, according to FitDay the whole cake would be 3250 Calories:
291 g of fat (78%)
113 g of carbs (14%) this is 23 g of fiber and 90 g of sugar
70 g of protein (8%)
I’d say that looks like a decent breakdown for a controlled cheat or a special occasion
55.5 inches!!!!!
* The gym will be closing early on Friday night to prepare for the Halloween Social. We’ll be closing at 5:00PM so arrive by 4:00PM if you want to get a full workout in. Social tickets available in advance at the gym or at the door that night. Costumed demo workout at 8:00PM but if you want to participate, please arrive by 7:00PM or you will be ticketed at the door.
*The gym will be closed on Saturday except for a Halloween Team Workout at 9:00AM . All members welcome.
“Josh”
For time:
21 overhead squats (95#/65#)
42 pull-ups
15 OHS
30 pull-ups
9 OHS
18 pull-ups
21-15-9 reps for time of:
Hang Clean (135#/85#)
Burpees
Before today’s wod, start with some work on the foam roller , paying special attention to your thoracic spine. After the wod, finish up with a set of 8 boatrockers. 1 boatrocker is 5 hollow rocks and 5 second hollow hold.
Workout of the Day
Another box jump pic, this time an action shot
Deadlift 5-5-5-5-5
Rest a few minutes and finish with Tabata push-ups
Image courtesy of www.crossfit.com Oct 2008
On Saturday October 31st, we’ll be closed except for a Halloween team workout at 9:00am. This should give you some time to sleep in after the social on Friday night.
51.5 inches!
Workout of the Day
Kettlebell Turkish Get-Up and Windmill Complex
Start lying on the floor and perform the first half of a turkish get up, until you are standing tall with the kettlebell locked out over head. From this position you move into the windmill which will finish with the kettlebell again locked out overhead. From there finish off the turkish get up. Practice with lighter weights and then move on to 3 heavier singles.
Alternating every minute, complete as many reps as possible in 12 minutes of the following two exercises.
Double Unders
Box Jumps, 20″
Workout of the Day
For time:
Row 500 meters
30 Burpees
10 Shoulder to Overhead (165#/115#)
Then, 5 rounds, not for time:
8 Glute Ham Raises
8 Ring Rows (raise your feet if you need to make them harder)
As Many Rounds as Possible in 20 Minutes of:
10 Wall Ball Shots (20#/14#)
10 Kettlebell Swings (75#/55#)
10 Pull-ups
