Water and Dehydration
We have been focusing so hard on the solids, but what about the liquids? The body is made up of 60-70% water, are you drinking enough?
Workout of the Day
Coach Derek sporting his singlet
Crossfit Winnipeg Athletes
“Lactate Shuffle”
Rowing for max meters:
5 min on, 2.30 min off, 6 min on, 3 min off, 7 min off, DONE
Source: Crossfit Endurance
Sectionals Athletes
[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores
Source: OPT
Want to check out one of our very own athletes compete in an Olympic lifting competition? Coach Derek will be sporting his singlet and throwing around some heavy weight on Saturday February 27, 2010 at 10:00am at the Dakota Community Centre, 1188 Dakota Street. Go Dewy!
How do you decide?
Cravings? Many times when switching over from a traditional American diet you may find yourself craving the “normal” foods you once consumed. Now that you have been eating clean for 36 days, those cravings should have subsided. If they have not, you may find the link below interesting and worth trying. Now it does say legumes in there but you know how we feel about those.
http://livingpaleo.com/articles/food-cravings.html
Please post dinner to comments.
Workout of the Day
CrossFit Winnipeg Athletes
for time;
30 wall balls – 20/14# to 10 ft
80 double unders
20 KBS – 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees
Sectionals Athletes
part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec
rest as needed before part 2
Part 2
Do CFWA WOD
Single tomorrow for sectionals athletes.
Source: OPT
Eat, Rejoice, Repeat
http://www.marksdailyapple.com/eat-rejoice-repeat/#more-10850
Please post thoughts and dinner to comments.
Workout of the Day
On the minute:
Perform 3 Power Cleans and 9 Ball Slams on the minute for 10 minutes.
*Complete Power Cleans at 65% of 1 RM *Ball Slam use 20/14 lbs
*Emphasize power in the slam – not concerned about squat depth here…
*For every rep not completed perform 1 handstand push up or dive-bomber push-up (according to your current abilities) after the workout.
Source: CrossFit Football
Rest day today for sectionals Athletes.
Two sessions tomorrow (rest as needed between sessions).
Single on Wednesday.
Rest on Thursday.
Workout of the Day
Females
For time;
10 HSPU, 3 L Pull Up, 9 HSPU, 4 L Pull Up, 8 HSPU, 5 L Pull Up, 7 HSPU, 6 L Pull Up, 6 HSPU, 7 L Pull Up, 5 HSPU, 8 L Pull Up, 4 HSPU, 9 L Pull Up, 3 HSPU, 10 L Pull Up
Males – BWT below 150#
For time;
15 HSPU, 10 L Pull Up, 13 HSPU, 10 L Pull Up, 11 HSPU, 10 L Pull Up, 9 HSPU, 10 L Pull Up, 7 HSPU, 10 L Pull Up, 5 HSPU, 10 L Pull Up, 3 HSPU, 10 L Pull Up, 1 HSPU, 10 L Pull Up
Males – BWT 150-175#
For time;
15 HSPU, 8 L Pull Up, 13 HSPU, 8 L Pull Up, 11 HSPU, 8 L Pull Up, 9 HSPU, 8 L Pull Up, 7 HSPU, 8 L Pull Up, 5 HSPU, 8 L Pull Up, 3 HSPU, 8 L Pull Up, 1 HSPU, 8 L Pull Up
Males – BWT 175-200#
For time;
15 HSPU, 6 L Pull Up, 13 HSPU, 6 L Pull Up, 11 HSPU, 6 L Pull Up, 9 HSPU, 6 L Pull Up, 7 HSPU, 6 L Pull Up, 5 HSPU, 6 L Pull Up, 3 HSPU, 6 L Pull Up, 1 HSPU, 6 L Pull Up
Males – BWT 200+#
For time;
15 HSPU, 4 L Pull Up, 13 HSPU, 4 L Pull Up, 11 HSPU, 4 L Pull Up, 9 HSPU, 4 L Pull Up, 7 HSPU, 4 L Pull Up, 5 HSPU, 4 L Pull Up, 3 HSPU, 4 L Pull Up, 1 HSPU, 4 L Pull Up
Rest day for sectionals athletes tomorrow.
Source: OPT
Special Occasion Recipes from Grain Free Foodies
Please post dinner to comments, along with your favourite special occasion recipe…
Steve Cleans
CrossFit Winnipeg Athletes
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B. 4 Rounds:
7-9/leg DB Split Squat @ 3011; rest 90 sec
15-20 GHD Raises @ 2020; rest 90 sec
Sectionals Athletes
rest as needed after doing CFWA WOD. Then complete the following:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores
Single tomorrow for sectionals athletes.
Source: OPT
8 Excuses for not eating Real Food from Kelly the Kitchen Top
Please post dinner to comments… What’s your excuse?
