CrossFit Winnipeg Athletes

Rowing

4 Rounds of:
Power Snatch 2-3 Reps @ 12X1
Rest 90 Seconds
AMRAP Knee to Elbow
Rest 2:00

Then:

AMRAP in 10:00
Row 250m
7 Handstand Pushups

Sectionals Athletes

A1. Press – 3,2,1; 120 sec
A2. 15 CTB chin ups x 3 sets; 120 sec
+
Run 1K
(1st 200 m @ 70%, 2nd 200 m @ 80%, 3rd 200 m @ 90%, 4th 200 m @ 100%, last 200 m @ 50% effort)
+
joint mobility work – 30 min

Meeting tonight for all sectionals athletes at 7PM at the gym.

CrossFit Winnipeg will be closed on Friday, April 2nd, except for a team workout at 9:00AM.  Regular hours for the rest of the weekend.

Congrats to our Hot 103 Biggest Losers, who are still shedding the pounds. 8 weeks into the contest, Marie lost 6 pounds this week!

Workout of the Day

Jump Rope (barefoot is optional, but ideal) 8 min., mixing in variables of DU’s, Cross Overs, single foot, running.

Rest 3:00

General warm-up and some running instruction.

Run 30 seconds on, 20 seconds off for 8 rounds. 100% effort. These can be outside or inside (suicides) at coach’s discretion. Be prepared for either!

Coach-guided mobility & stretching for 25-30 minutes.

* It’s that time of year; the weather is getting warmer, that means the coaches will be sending you outside for running, so be prepare and stock your gym bag accordingly.

For those of you who missed it in yesterday’s comments, here’s a video chronicling Coach Derek’s road to over 200 consecutive double-unders. Now… if I could just get his permission to let me post the squat clean/muscle-up wod video…

Moving some weight

Workout of the Day

For time:
50 push ups
5 squat clean – 135#/85#
40 push ups
5 squat clean – 145#/95#
30 push ups
5 squat clean – 155#/105#
20 push ups
5 squat clean – 165#/115#
10 push ups

The Zone: An Empirical Study

We’re going to try a little experiment here. To help you plan your training, we will be announcing our weekly training plan.
Training plan for this week:
Strength Priority Days: Tuesday, Wednesday, Saturday
Conditioning Benchmarks: Friday, Sunday
General Conditioning Workouts: Monday, Thursday

Sectionals Athletes…

Meeting Tuesday evening at 7:00PM at the gym for all sectionals athletes.

Training Tuesday, Wednesday, Thursday. Then it’s on the plane and off to Edmonton!!!!

Let us know if this helps you or if you have any suggestions for how we can improve this to serve you better.

RC post wod

CrossFit Winnipeg Athletes

part 1:
As many rounds in 7 minutes;
5 unbroken CTB chin ups
10 unbroken SDLHP – 95#/65#

rest 10 minutes

part 2:
Row 500m

Sectionals Athletes

part 1:
CFWA part 1

rest 60 minutes

part 2:
Row 1K

Are you coachable? asks Coach Rut

Our newest On Ramp Class after "Baseline"

Workout of the Day

Complete as many rounds as possible in 15 minutes:

5 Any Way Overhead – 155 lbs
10 Push Ups
15 Hip Extensions

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

2 hour session for sectionals athletes tomorrow.

Charles Poliquin on Meat and Nuts for Breakfast

Bench Press

Workout of the Day

For loads:
A. Back Squat @ 30X0; 3,3,2,2,1,1; rest 240 sec
B. Power Clean @ 12X1; 2,2,2,2,2; rest 180 sec

Sectionals Athletes rest day tomorrow.

Reminder: Please send your Real Food Challenge AFTER pics and essay by Friday.  I’ve only received 3 entries so if you want to be in the running get to it!

Team Workout

CrossFit Winnipeg Athletes

for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups

Sectionals Athletes

part 1:
CFWA Workout of the Day

rest 30 min

part 2
Run 3K as fast as you can

CrossFit Winnipeg Member Luke Worden is working on a university project involving a business plan related to CrossFit.  As part of the research is is looking for about 20 contacts who would be willing to discuss CrossFit with him for the project.  Since I know you all love CrossFit, here’s your chance to talk about it to someone who actually understands.  If you would be willing to help out, please contact Luke at the gym or email him at luke.worden@gmail.com.

Our last On Ramp class swinging some kettlebells

Workout of the Day

5 Rounds for total reps/meters:

20 sec max reps; 40 sec rest b/t movements:
Bench Press – 135#/95#
Hang Power Clean – 135#/95#
Box Jumps – 20″/14″
Row Meters

Sectionals Athletes: Long session double tomorrow.

Congrats to Helen on her recent 5:06 marathon

Workout of the Day

Complete 7 rounds of:

3 20 yard Short Shuttles
6 L Pull Ups
9 Nine Foot Wall Touches