Pounds or kilos?

The Agatsu Barbell certification over the weekend went very well.  The coaches and some of our members got to spend the weekend learning how to move weight.  Thanks to Willie and Pierre who did a great job instructing the course.

We’ve also had a lot of fun weightlifting with Rosie on Sunday afternoons over the past six weeks.  Of course, I would love to ask Rosie to come in and instruct more classes and I hope she is willing to do this again.  As we organized these classes and Coach Derek got ready for the Manitoba Open, the thought occurred to me that perhaps we should have our own weightlifting club, right here at CrossFit Winnipeg.  Busy with all the other tasks associated with running the gym, I put the idea on the back burner for a while, but this weekend at our barbell certification Pierre Auge from CrossFit Ottawa and the Capital Weightlifting Club started the wheels turning again as we discussed how he has been able to do this at his gym.

So I’m throwing the idea out there: What do you think? If we had our very own weightlifting club as part of the Manitoba Weightlifting Association at CrossFit Winnipeg, would you join?  How often would you come to the gym to work on your lifts if we offered regular class?  Would you ever compete in a weightlifting meet? Do you think it would help your CrossFit?  Should I order kilogram bumper plates?

Post thoughts to comments.

We’re entering a new phase in our training, which entails a bit more customization than usual to the workouts. We’ll be abstaining, for the most part, from the “benchmarks” until early new year.

For the next several weeks we will not be posting our workouts online. We want to see you set yourself a plan for the week (e.g. attend Monday, Wednesday and Friday) and aim to stick to it.

However, please stay tuned to the site. We will keep up with posting daily pics, mobility tips, news, etc.

Thanks!

Variances in Programming

A few people have asked why some of our athletes are following programming other than the CrossFit Winnipeg workout of the day. The short answer is, because they need to, temporarily, in order to accomplish a specific goal. We have always done this to some degree – particularly with our boxing and mma fighters. However, it has become more prominent as we get closer to the CrossFit Games Regional Qualifier. This year we have between 14 and 16 athletes who want to try competing in a CrossFit event. These events are rigorous with an unknown quantity of competitions over a two day period (usually at least 3, but as many as 8 events so far). They do not, necessarily, allow scaling of exercises and they require a level of recovery that only the most committed athletes can train for. So, in order to prepare our athletes, we have put some of them on programs which addresses major weaknesses in the athlete’s repertoire. More and more frequently, we will see these athletes training 2 – 3 workouts in a day, and as many as 8-9 workouts in a three day period. This type of programming is for people who want to be CrossFit athletes and is not a necessary prescription for fitness. Tania and I work hard to make sure that the CrossFit Winnipeg workout of the day provides all the right ingredients to address the fitness concerns of our community. We program in phases to address glaring weaknesses and maintain the strengths. We try to regularly check-in with our athletes (very informally), to ensure that there is progress, that they are happy with their progress, and that there is not any significant periods of stalled progress. The greatest things you can do to help us help you is: let us know when you hit personal bests, let us know if you seem to have hit a sticking point (e.g. 1-2 weeks of crummy results), let us know when you are feeling good, let us know when you are feeling worn out by the programming, let us know if you feel we’re doing a good job. Most importantly, let us know what is important to you in regard to your fitness and whether or not you feel you have been moving toward that goal since you started with us.

Feel free to email us, leave comments or chat briefly in the gym.

Thanks for asking the question. I hope this addresses your concerns!

Brendan

Plyometrics

* CrossFit Winnipeg will close at 9:00am on Sunday for the Barbell certification.

Workout of the Day

As Many Rounds in 12 Minutes as Possible of:
20 Walking Lunges
10 Burpees

* Limited hours today for the Barbell cert. 8:00AM to 9:00AM only.

No feet

Workout of the Day

10 Rounds for time:
12 Pull-ups
12 Wall Ball Shots

Ready?

*  CrossFit Winnipeg will be closing at 9:00 am on Saturday and Sunday this weekend for the barbell certification.

Workout of the Day

3 Rounds For Time of:
Row 500m
15 Burpee Box Jumps
15 DB Thrusters 35/20

Food Friday – by Kimberly

6am Box Jumps

Workout of the Day

Power Clean 3-3-3-3-3 or 1-1-1-1-1

Then, 5 rounds for time:
8 kipping pull-ups
8 GHD sit-ups

Deadlift

Workout of the Day

Every minute on the minute for 15 minutes perform the following:

6 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans
6 Dumbbell Split Jerks (3 right/3 left)

Loading should equal 45% of bodyweight.

Here’s a great article Kimberly posted in the comments yesterday. Some explicit language. I like how : a.) it references the rescue Robin and his team performed recently; and b.) it has some phenomenal words of insight on doing hard things.

http://www.stumptuous.com/rant-54-december-2009-havent-been-theredone-that-have-an-opinion-anyway

Counting or thinking?

Workout of the Day

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

much better than "no pain, no gain"

Workout of the Day

Press 1-1-1-1-1 or 3-3-3-3-3 or 5-5-5-5-5

Then, 5 rounds for time:

8 push-ups
16 sit-ups
32 double-unders or side-to-sides

Sledge fun

Workout of the Day

7 rounds for time:
9 DB thrusters – 20% bw ea.
6 Box Jumps – Mid Thigh
3 Tire Flips