Crossfit Winnipeg Athletes
Back Squat 3-3-3
21, 15, 9 reps AQAP, but not for time of:
Bent Over Rows
Strict Chin Ups
Weight: Use 75% of your 1RM bench press plus 20/10#
Rest day for sectionals athletes, plan for a 2-3 hour session tomorrow
In defense of Paleo, even for endurance athletes.
The new but old food pyramid
Post thoughts and dinner to comments.
This post is all dedicated to Dereks stellar performance on Saturday, February 27th.
Congratulations to Derek on taking first in his weight class and fifth overall. And just to note, Derek pulled 107kg (235lbs) with a POWER clean and jerk. Here are a few vids of Derek in action.
Workout of the Day
4 rounds for time
60 unbroken double unders
30 unbroken wall balls – 20#/14# to 10 ft
Sectionals Athletes: Rest day tomorrow. Plan for a 2 – 3 hour session on Tuesday.
Read “Joint by Joint Approach to Training” by Mike Boyle. It will give you some insight on why backs ache, or knees hurt, or how rotator cuffs come to get inflamed. You might be surprised that it has very little to do with your back, knee or rotator cuff itself. The coles notes version of *what* to do about it… do your joint mobility including wall slides and lots of hip/ankle work… make sure you’re regularly training GHD raises and ring rows. If you *do* get an ache, ice it, but also look “upstream” and “downstream” for the source of the problem. Read the full article at TMUSCLE.com (note, this site is not very work/family safe)
When eating real food we can find ourselves ‘critiquing’ other peoples food choices. I know myself I am guilty of always looking at what other people are buying when at the grocery store, and I always feel proud of my choices.
On the other side, something I struggle with is trying to help the people who are close to me make better food choices, and if you have tried this yourself you can attest that it is not always an easy sell.
Mark Sisson wrote a great article on how to not let it take over and gentle ways to help/offer suggestions.
Workout of the Day
Joannie Rochette - The definition of courage
Sectionals Athletes, do part one, rest as needed
part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%
Crossfit can do different things to different people. It not only tests our physical abilities but our mental fortitude as well. Below is a blog post from Kelly Starett, post thoughts to comments.
Crossfit Snitting
Sorry guys but this post is all for the ladies.
Ladies, one of the things you may notice while changing to a paleo/real food diet is a change in your menstrual cycle. It may be lighter, longer, irregular, a plethora of changes. I do not know the science behind it but I know it has happened to me as well. And since we are a community and share experiences with one another, I want to open the door as this can be a concerning topic for many.
Below are a few reads to shed some light on the subject.
Impact of diet on the menstrual cycle
Training Diet and the Menstrual Cycle Blog from Catalyst Athletics
And it goes without saying, please post dinner to comments.
Workout of the Day
Believe
5 Rounds of:
AMRAP in 3 minutes:
7 Dead Lift – 225#/155#
7 pullups
rest 3 min b/t rounds
record total rounds and reps as score and post to comments
Sectionals Athletes:
double on Sat, rest on Mon, double on Tues
Source: OPT
I hope seeing these images make you feel just as sick as they made me feel. Pizza in a vending machine? You have got to be kidding me! And people wonder why they feel so horrible all the time.
Remember everyone, NOTHING tastes as good as this feel.
Crossfit Winnipeg Athletes Workout of the Day
Back Squat 5-5-5
Tabata Ball Slam
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Ball Slam
Sectionals Athletes: Recommended rest day
