Wednesday, February 24th, 2010
February 23rd, 2010
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!
Categories: rowing
Anyone up for an outside run? Meet me at CFW at 4pm today…
@Derek
good luck this weekend…I’ll be comin out to support you!! buffet action sunday…booyaa!
incredibly, no jokes about the singlet…but now that you’re into unitards, I thought you should also consider something for those casual nights out…see link below
http://lh5.ggpht.com/_pmwy2UvCQJM/STqtjPwSALI/AAAAAAAABHc/mkXDe-_G1k8/van%20damme%20black%20unitard%20ballerina.jpg
Shoulder is feeling better and work has slowed….. should be in this week…..
This has got to be a CFW mouse although he isn’t part of the Real Food Challenge…
Stay Strong Stay Hungry…..
E.
http://www.youtube.com/watch?v=7xK9qv611sU
@E
omg dude. That is one of the funniest things I’ve ever watched, although initially I thought it was PETA video. I’m sending that one to a couple of friends for sure.
Lookin’ Good Derek! Wish I could be there Saturday!
bwt today: 175, damper 5.5, feet @ 2
174, 170, 172, 163*, 165
175**, 171, 164***, 164, 163
Notes:
*Rower slid away on me
**Peak speed at 1:10… fastest ever
***Slid part way off seat
Held handle with mixed grip right near the chains to accommodate my wrist (left hand supinated and higher than right hand)
D! Good Luck. I’ll do my best to come out and cheer you on.
I feel you on the one piece fashion. It has its purpose.
But try this one for a night on the town…
http://farm4.static.flickr.com/3070/2852962659_19f468c689.jpg
Sectional Athletes: If you are looking for flights or to change yours Air Canada has a sale on now..Westjet proabably does too!
Damper on 10
165
162
161
160
159
10 min rest
159
Changed damper to 9)
160
161
158(butt fell off rower)
162
Saw that Pascal was using a higher damper so I thought I’d try it out after… managed to pull 184 at damper of 8 in my first attempt with no warm-up… good to note for future reference!
MICHELLE, STEVE A, KRISTIN & RENEE!!!
Please forward me your email address, home address and birthday, I need to register us for the great grain relay today!! Please send information to canoegirljane@yahoo.ca
Today is the last day, so I need to get us in!
VOILA! I just ordered 26 ropes – This is the final list of names:
1. Joelle
2. Steve A.
3. Scott A.
4. Madeleine
5. John 1
6. John 2
7. Crystal 1
8. Crystal 2
9. Eric Luke 1
10. Eric Luke 2
11. Natalie P.
12. Melisa 1
13. Melisa 2
14. Kathy
15. Pascal
16. Brendan
17. Rich
18. Chris
19. Adrian
20. Daryl C.
21. Derek
22. Mich
23. Jodi P.
24. Mike P.
25. Superbean
26. EXTRA – in case I missed someone…if I didn’t, i’m sure i’ll sell it at some point.
TOTAL: $14 each – please bring your money to the gym asap.
jojo
PS. I called to see if my order went through ok and the guy said “Are you ordering these for a CrossFit competition?” and I said Yah, something like that! He said a guy from Utah just called him for 30 ropes as quick as possible for a bunch of very needy Crossfit athletes! haha
154 (6)
160 (7)
160
160
162
Rest**
163(8)
161
158(7)
160
161
This was a good learning curve for me on the rower. I made some adjustments to the pedals, also I put the damper way higher. I usually pull at a 5. If I do this again I’ll put the damper at 10 like MLC and see what happens
ummm..wonder if that gives away any wod info for the sectionals in that area…??
@Smokey Jo
Could I be moved up to #1 on your list? I have a very sensitive ego….
Good luck Derek – can’t be there on Saturday but will be cheering you on in spirit!
Sectionals Atheletes, I inquired when they plan to be wrapped up by one Sunday and here was the response:
We’re hoping to be wrapped up by noon on Sunday. You should be able to make it to the international airport by 1pm or 1:30.
FYI
Rows:
170/172/173/172/172
10 min rest
170/174/170/172/173
I was really torn between doing yesterdays workout or todays, went with todays because I may be alone on this one but I really enjoy rowing. Felt really good and ended up with 5027 M.
…today was just an awesome CFW day !
@Eric
OMG…hilarious mouse!!!
OMG….at work right now and my legs are lactating…walking like I rode a horse…ouch
1273m at 7 damper
1441m at 5.5 damper
1692m at 5.5 damper
total 4406m
Managed 4332 meters (I think) on that CRAZY 18 min rowing wod!!! Yuk.
@Kyle
I think you may be alone on that one!