that was fun, right?
Incline Bench Press 5-5-5-3-3-3
4 round for reps and time:
AMRAP press (women: 40%bwt; men 50% bwt)
15 kettlebell swings (55/75)
30 abmat situps*
* soles of shoes together on situps – similar to a butterfly stretch
On Ramp Session #4 starts March 1st: Monday, Wednesday, Friday mornings, 6:00AM to 7:00AM for 4 weeks.
Our On Ramp class as a precursor to the regular CrossFit regimen. This one-month, 12-class program is an “on-ramp” to the “highway” that is CrossFit. We will train you proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your work capacity. We will be showing you movements in the beginning that are relatively non-technical, then progressively become more technical. All new members must complete the On Ramp program or a series of personal training sessions before joining our ongoing CrossFit Classes.
Note: there will be no classes on March 26th and 29th.
The cost is $150 for all 12 classes. Download the registration form and return with payment to CrossFit Winnipeg via email, fax, or in person.
All CrossFit Winnipeg members and their loved ones are welcome to attend this meeting, Thursday, February 4th at 7:00PM. We’ll start with general comments on what we’ve been seeing on the comments board, then do some Q&A, and share some tips and recipes. This is all happening at CrossFit Winnipeg. If you’re participating in the challenge and would like us to review your log, print it out for us (you can print the website comments) and bring it along.
Last week we did a post on why we recommend avoiding grains. This week it’s dairy. Keep in mind that everyone is different and some people tolerate certain grains or certain sources of dairy better than others. However, there are compelling arguments for avoiding both grains and dairy and you’ll never know if you can actually tolerate them unless you give them up completely and re-introduce later. You, my friends, are in the elimination phase. No re-introductions until after the challenge is over please, here’s why…
Burpees, burpees, burpess
Single Leg Squat 5-5-5-3-3-3
5 Rounds for Time:
5 High Hang Power Clean (men: 70% bwt, women: 58% bwt)
15 Push ups
Now that you’ve done at least one full week with protein for breakfast, let’s start thinking about tweaking this specifically for YOU. Most of you don’t seem to have a problem with meat for breakfast, which is great. I’d like you to have a look at what you ate for breakfast last week. If it was all eggs, then try switching it up for a few days. Try meat instead. If you were doing smoothies every morning, try eggs or fish. Note how you feel throughout the day, but particularly mid morning and early afternoon. Everyone is different and you need to find what works best for you. This might be a good time to start journaling your food and energy levels. You can do this online (you’re welcome to use our blog) or with a traditional paper journal, which has the advantage of being more portable and very versatile, you can draw graphs or happy faces or whatever you like.
Please post breakfast to comments (this goes without saying)…
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Your score is the total amount of meters rowed
*Penalty is 1 30″ (men) or 24″ (women) box jump and 1 GHD sit up for every 5 meters under 3000 meters (men) or 2550 (women).
Here’s a video Cameron sent of his 500lbs deadlift! Nice work Cameron.
Happy Birthday MLC!
We’ve been at this for over a week, and for some of you it’s been even longer. In today’s comments, I’d like to see some feedback on your energy levels throughout the day. If you’ve been working specifically on your breakfast, describe the main differences between how you ate last week and how you used to eat in the morning and note any changes you’ve noticed in your energy levels, particularly mid morning and mid afternoon. Any changes? For better or for worse? What’s been the most challenging for you? What motivates you to keep at it?
A. Semi Stiff Legged DL @ 4011; 6-8 x 3 sets; rest 150 sec
B. Russian Kettlebell Swings (forehead height) – 15 unbroken x 3 sets; rest 60 sec*
C. GHD Raises @ 2010; 15 x 3 sets; rest 90 sec
burpees and ball slams
photo courtesy of apartmenttherapy.com
As an alternative to eggs, I wanted to suggest plain old meat for breakfast. The convenience of the crock pot makes it so easy, you stick a cheap piece of meat in the crockpot with some spices and go to bed. Breakfast has never been so easy and so tasty.
So I searched for paleo crock pot recipes and I found this great post on outfitting your kitchen on Fitness Spotlight. They are also doing a challenge and have some great resources, including a shopping list.
Here are some other crockpot recipes you can use for breakfast, lunch or dinner.
http://everydaypaleo.com/tag/paleo-crockpot-recipe/
http://paleofood.com/chicbak.htm#crocnt
http://www.fitnessandfreebies.com/paleo/paleo32.html
Please post breakfast to comments…
