Thursday, October 8, 2009
4:00 PM Crew Going Overhead
Workout of the Day
Five rounds for max reps of:
Body weight back squat
Handstand pushups
Pull-ups
Go immediately from one exercise to the other in each round, but rest 2 minutes between rounds.
In other news, CrossFit Winnipeg member Edwin is looking for some female athletes to join his soccer team and he asked us to post a notice on his behalf.
If you have any other events or announcements you’d like to communicate to your fellow CrossFitters, please send us an email.
**** Calling on all CrossFit Winnipeg Ladies ****
Wanna Test your crossfit abilities? Then SLACKERS Football Club is looking for you.
We are a soccer team looking for female players to participate in the recreational co-ed league at the Joe Dupe Gym ( UofM campus behind the Health Science’s centre ) on either Saturdays or Sundays ( 1 game a week ) between 9 to 11 am. The league, although recreational, is competitive enough and will run from the 3rd week of October until late March. ALL athletes are welcome, NO EXPERIENCE NECESSARY, and like any good competitive soccer player, the ability to drink a PINT of beer in 4.5 seconds flat is a MUST !!!!
If interested call Ed at 391-0741 or e-mail him at gamez4iguala@yahoo.ca ASAP as the league starts in less than 2 weeks.
Cheers !!!
Not a good back squat day for me…Wasn’t sure how to go about them…pace out the 5 rounds…or not…my original thought was go for highest amount of reps possible in first round…end up with about 30 reps in first round and drastically reduce in rounds 2-5…
BUT none of that really happened…two reasons…
1st – my lower back is sore from and weak from DLs this week
2nd – I think that no matter mentally I ended pacing…
BWT BS 40 reps
HSPU (2 ab mats) 43 reps
PU 32 reps (1st rnd pink band…all other rnds Rx’d)
great workout
-scaled squats to 75% of 5 rep max (135#) because my low back was feeling weak from deadlifts.
-35# db press instead of handstand push ups
-green band
178 reps in 5 rds
thanks to all the coaches and fellow crossfitter’s for the great support an encouragement during the workout – you guys are the best!!!
Great WOD.
RX’d @ 195#
Lost balance on the HSPU’s when i could have cranked out 3 or 4 more on each set.
Score – 108.
Steve – That was awesome… Sincerly THANKS!
Scaled the BS to 135…. super happy with how these felt, I’ve been working A LOT on my form, I’m looking forward to RXing bodyweight on the back squat for the next WOD.
143 total— thx Steve for some great coaching your enthusiasm was wicked:)
Thanks alot you guys…solid, solid effort by everyone that came in…watching you guys fight for every last squat, hspu and pull-up you could (with great form even in the later rounds, I might add) was inspiring…see you tomorrow
….247, Rx’d(165#, no abmats). one of the most mentally draining workouts, big ups to coach steve-the most explicit of coaches-for checking form, telling me which reps weren’t up to par, and being an all around encouraging dude. super happy with squats, cranked out fourty on the first set without losing form…
@Stephen
Steve buddy, congrats on your first official CFW coaching sesh, you were very motivating and inspiring to us! me especially, had a rawkin time pumpin out my squats with a new perspective. and surprised myself on the HSPU’s!!!