Overhead Squats
Workout of the Day
Overhead Squat
5-4-3-2-1-2-3-4-5
Add weight each set from 5-1. Then, try to keep the weight as heavy as you can from 1-5.
K2E
Deadlift 1-1-1-1-1-1 or 3-3-3-3-3 or 5-5-5-5-5
Then, drop the weight to 50% and complete 3 rounds for time:
10 deadlift
15 DB push press or push jerk
Food Friday by Kimberly
Eat your greens!
I’m back on the real food wagon but I still feel the need for snacks, I’m hoping I can’t go wrong with greens because I’m fortunate to genuinely like them 
My favorite way to cook greens as a snack is to coat them in olive oil and then pan fry them with a little sea salt and a lot of pepper. This works best with brussel sprouts (sliced in halves or quarters) and broccoli, but I think other veggies would work just as well. I use medium heat – don’t want to overheat the extra virgin olive oil. Butter would work too, and then there’s bacon fat but it doesn’t caramelize well.
Another great green snack is kale, in the form of kale chips…you have to try it once to believe me, they are delicious. Wash a couple of kale leaves and rip them into small pieces (discard the hard center stem). Rub them with extra virgin olive oil and a touch of sea salt and lay them in a single layer on a baking sheet. Bake at 375 for 5 minutes and then flip them and bake some more until they just start to brown around the edges, you have to watch them closely, burnt kale doesn’t taste good. The only problem with kale chips is that they take longer to prep and cook then to eat; I take the baking sheet to the living room with an oven mitt and don’t even bother with a plate. My roommate likes them too, so this is primal food you’ll end up sharing. I have made multiple batches at once and I’ve found the best way to “store” them so they stay crispy is to pile them on an uncovered plate in the cupboard – to keep the cats and my roommate from nibbling 
Flipping Tires
Box Jump 3-3-2-2-1-1-1 (go for height)
Then, 2 km row for time
More team workout pics
"Angie"
For time (in order):
100 pullups
100 pushups
100 squats
100 situps
You must complete each exercise before moving on the next. Sit ups are unanchored without an ab mat. Ensure shoulder blades touch the ground at the bottom of the descent and you are at a 90 degree angle at the top. Squats standards are below parallel at the bottom and full hip extension at the top, without a ball.
More from the Remembrance Day Team Workout
Power Clean 3-3-3-3-3
Then, 10-8-6-4-2 reps for time:
K2E
Box jumps, over the knee
Trevor
For time:
20 1-arm DB power snatch (10/side)
20 Burpees
16 1-arm DB power snatch (8/side)
16 Burpees
10 1-arm DB power snatch (5/side)
10 Burpees
Advanced: 45#/35# DB
Saturday’s injury prevention seminar with Dr. Rob Speirs went very well. Props to Rob for a concise, well prepared presentation. Today’s post was meant to be an explanation and video of the Tom House Shoulder protocol and the hip cycle exercises we learned on Saturday. Unfortunately, I left all the material at the gym, so stay tuned for more details. I’ll post them as soon as I get it together…
ouch
7 Rounds For time of:
12 Kettebell Swings (55#/35#)
12 DB Weighted Lunges (35#/25#)
10 Burpee penalty for every time the kettlebell or dumbbells touches the floor during a set.
Then, work on skin the cat.
Reminder that the paleo potluck shower for Suzanne & Johanna Grace is on Sunday at 2:00pm at Shakey’s house.
Heavy Swings
“Jackie”
For time:
Row 1000m
50 Thrusters (45#)
30 Pull-ups
Deadlift 3-3-3-3-3
Then, for reps:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
This week, Kimberly sent us a link to a great resource, a downloadable primal recipe book.
A quick note about the chapter for endurance athletes at the end of the book, which includes some recipes with grains. What’s our take on this? First, after a long endurance based workout, most athletes can handle higher glycemic load and do very well with more carbs and faster burning carbs post workout. Just remember that the majority of our workouts aren’t long enough to qualify us as serious endurance athletes. That being said, we do have a few true endurance athletes in our membership. Lastly, everyone is different. What works for one may not work as well for others. The vast majority of us would be better off avoiding the inflammatory and auto-immune repercussions of grains in our diet, but a small number of athletes, usually ones that are very lean to begin with, seem to do well on certain types of grains.
A second note about the chapter on deserts. Keep in mind that the essence of paleo/primal nutrition is simple, real food: meat, vegetables, nuts, seeds, some fruit, little starch, no sugar. It is doubtful that paleo man baked macaroons and banana bread on a regular basis. These are fun treats to try once in a while, but keep a close watch on how you feel when you have treats made from lots of high sugar fruits and lots of high fat nut flours. Some athletes thrive on it and others just feel lethargic.
We’ve had a lot of requests for additional nutritional information. We’d like to take a 2-pronged approach to answering your questions. First, we’ll update our nutritional resources page on the website with additional explanations, guidelines and recipes. Second, we’d like to hold some nutrition Q&A clinics at the gym. Please post thoughts and suggestions to comments.
Rosie
As a grand finale for our 6 week Olympic Weightlifting class, Rosie is organizing a weightlifting competition for all the class participants. I thought that our members might want to come and watch and cheer on your fellow athletes. So here’s your invitation: come down to the gym on Sunday, November 22nd, between 11:30 and 1:30 to watch our very first CrossFit Winnipeg Weightlifting meet. The best part is that the winner will be determined using formulas based on bodyweight so it’s anyone’s game…
