Workout of the Day

Hang Power Clean 1-1-1-1-1

Finish with  toes to bar  ladder.

1 reps on the first minute

2 reps on the second minute

3 reps on the third minute

…and so on until you can no longer complete the assigned number of reps in the minute.

Food Friday

Paleo doesn’t mean you’ll never eat crackers again. This week, Kimberly suggests sesame crackers.  I’ve had these and they are delicious.

Sesame Crackers

This recipe is from Elana’s Pantry (elanaspantry.com), Suzanne made them for our paleo potluck and spa night.  They are absolutely delicious and are better than any cracker I’ve ever had.  Anyone have any primal dip/spread recipes?

3 cups almond flour (or meal)
1 cup sesame seeds

1½ tsp salt (more or less depending on your preference)
2 eggs
2 Tbp grapeseed oil

1. Preheat the oven to 350°
2. Whisk eggs and oil together and add almond flour, salt, and sesame seeds.
3. Place a portion of the dough on a large sheet of parchment paper.
4. Place another sheet of parchment paper on the dough and roll the dough out until it is the thickness of a really thin cracker.
5. Cut the crackers into cracker sized pieces and place them on a parchment covered baking sheet (a little labour intensive but worth the effort to have crackers that are browned on all edges).
6. Bake for 10-12 minutes, until golden brown

There are still a few Limited Edition CFW FGBIV t's and tanks for sale $10 each

Workout of the Day

Box jumps: How high can you go?

Then,  5 rounds for time:

250 m row
8 ring dips

Chaos, but fun chaos...

Workout of the Day

“Annie”
50-40-30-20-10 rep for time of:
Double Unders
Sit-ups

Then, 3 rounds not for time:

10 Glute Ham  Raises

Handstand hold 1 minute

This wasn't even his highest jump

Workout of the Day

Press

3-3-3-3-3

Then, 4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb

* Halloween “Thriller” social tickets available at the gym for $10 each.  Proceeds going to Cancer Care Manitoba.  We’re also going to do a Halloween themed WOD for the event, please let us know if you’re interested in participating.

Congrats to the newly engaged couple

Workout of the Day

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

* Halloween “Thriller” social tickets available at the gym for $10 each.  Proceeds going to Cancer Care Manitoba.  We’re also going to do a Halloween themed WOD for the event, please let us know if you’re interested in participating.

Mobility Monday

“If you do this right, you should look like a monkey humping a football”

How to use the foam roller and tennis balls to kick off your warm-up.

Workout of the Day

“Tabata Diane Mash-Up”

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. For 20 seconds do as many reps of hand stand push ups as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets of each exercise. Your score is counted by total number of reps in 16 rounds.

On Saturday morning, we’re having a POSE running clinic from 8:00AM to 10:00AM, and  a workout 10:00AM.

Workout of the day will be a surprise, but will surely include some running.

We raised $3847 with Fight Gone Bad IV for the Prostate Cancer Foundation, to contribute to the $1,100,779 raised by CrossFit Affiliates worldwide.  We have some great photos, which will be posted soon, but unfortunately no video.  Here are the winners of the Pukie Awards for best FGB Video.  Who wants to do our video entry for next year?

For those of you taking the Olympic Weightlifting class on Sunday, please make sure you take steps to recover and rest before Sunday’s class.  We don’t want to see you show up for the WOD on Sunday morning.  2 hours of clean and jerk and snatch is enough for one day!

Cutting the ribbon

* Limited Hours for POSE Running Clinic Saturday

Workout of the Day

Snatch 3-3-3-3-3

Then, 5 rounds for reps:

In this installment of Food Fridays, Kimberly has the solution for those days when you just don’t feel like “cooking”.

I  ♥ My Slow Cooker

What a wonderfully cheap and easy way to increase your protein!  Start with pork, chicken, beef, or lamb, add some water and perhaps a spice or two (but not required), turn it on low in the morning before work and voila! 6-8 hours later you now have meat for the week.  And the cheaper cuts almost work better.  If you’re not having it for dinner that night let it cool down a bit and then throw the whole thing in the fridge.  It’s much easier to get thin slices off a cold roast, and more pleasant to de-bone cold chicken.  Add slices to salads, make primal sandwiches, have some meat with veggies as a snack, anything goes.  And as a bonus you can use the juice for soup stock.  Here’s my favorite chicken recipe.

Slow Cooker Asian-Inspired Roast Chicken

Remove the skin from a small chicken (crock-pot size) and make some crackle.  Cut the skin into hand-sized pieces and add them to a frying pan over low-medium heat, lightly season with salt and let it crisp up while you work.  The fat cooks away to leave a delicious chip (trust me, try it!).

Mix together (all measurements are approximate)

2 tsp each lemon juice, sesame oil, and balsamic vinegar

2 Tbs crushed garlic (more if you like garlic!)

1/4 cup honey (you can use less to make it more primal)

1/3 cup each evoo and soy sauce (or tamari)

1/2 cup chicken stock (or water)

Place the chicken breast down into the pot and pour the sauce over top and inside.  Cook on low for 8 hours (more or less depending on your slow cooker).  Serve with stir-fried veggies.  Keep the sauce and make soup stock out of it.

More overhead stuff

* POSE Running Clinic: Take II Saturday

Workout of the Day

8 rounds for time:

8 toes to bar
8 GHD sit-ups

This Saturday, October 17th, CrossFit Winnipeg will be holding a POSE running seminar in lieu of regular hours.  We realize this is last minute, but it will probably be the last weekend with decent weather     so Coach Brendan will give a 2 hour clinic from 8:00am to 10:00am.  Everyone is welcome to attend.

We also have a surprise for those of you who attended our original POSE clinic with Tina.  You will get an additional hour between 10:00 and 11:00 in small group with Coach Brendan to work on what you’ve learned.

The rest of the group can also stay for the workout of the day between 10:00 and 11:00, which will be a great opportunity to test out what you learn in the clinic.

Just to clarify; we’ll be open on Saturday, but the schedule is changing a bit.  Instead of holding Open Gym from 8:00 to 11:00 and a class from 10:00 to 11:00,  we are doing a POSE running seminar from 8:00am to 10:00 for all members who want to attend.  There will be no workouts between 8:00 and 10:00.

From 10:00 to 11:00, we’ll separate into two groups.  Those who originally singed up for the POSE cert with Tina back in September will get an additional hour of small group coaching with Brendan.  The rest of the group can stay for a coached WOD from 10:00 to 11:00.

If you can’t come in for the clinic between 8:00 and 10:00 you can still come in for a workout at 10:00.