WOD
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Posted March 23, 2010 in WOD by Turbo

Wednesday, March 24th, 2010

CrossFit Winnipeg Athletes

4 Rounds of:
Back Squat 4-6 Reps @ 30X1
Rest 10 seconds
6 rapid box jumps (land in squat on box… go for height, do not go for hip extension off top)
Rest 3:00

Then:

4 Rounds for Time:
3 DB Hang Squat Clean, 35#/h
6 Box Jumps, 24″
9 Push ups
12 Toes to Bar

Sectionals Athletes

A1. Dead Lift – 1,1,1 – 70% effort for all 3 sets; 180 sec
A2. Ring Dips – 15,15,15; 180 sec
+
20 double unders, 5 breaths x 10
+
5 sets of 10 unbroken knees to elbows

SNOW???? Just a heads up that Friday’s benchmark workout will be rescheduled because of the weather. We’ve got another good one in store for you on that day instead.

14 Comments to “Wednesday, March 24th, 2010”

  • Kimberly
    March 24, 2010 at 12:08 pm

    It’s lunchtime and I’m alone today so I’m reading blogs…this is a good read,
    http://www.marksdailyapple.com/standing-at-work/

    Also, I added okra to my primal jambalaya and it added some unique texture (first time working with okra, word of warning don’t cut it while it’s wet, ewww!)

  • smokey jojo
    March 24, 2010 at 1:02 pm

    Watching this video at my desk while eating my yummy leek/apple salad, feeling good that I have learned (and will continue learning) how important the message below is:

    http://www.impactednurse.com/?p=1718

    Jamie Olive: “I wish for everyone to help create a strong, sustainable movement to educate every child about food, inspire families to cook again and empower people everywhere to fight obesity.”

  • Motha
    March 24, 2010 at 1:19 pm

    @ Kim
    I read that article yesterday… at least you wouldn’t fall asleep at work. My office thinks I’m luck to have a desk… so I can’t see any changes in the way it positioned in the near future. lol

  • SuperBean
    March 24, 2010 at 1:24 pm

    I just have to say that I’m glad I didn’t come in today–no, not to avoid the workout but to avoid pain! Ouchy, my pecs and shoulders and lats are all in PAIN!!! I think it was the HSPUs yesterday that I maintained. Doubling up on my fish oil!!!

  • E
    March 24, 2010 at 1:41 pm

    Today is a good day simply because I heard my son say something completely awesome…..

    “Daddy, can I have some more of those paleo pancakes?” Times are a changin’!

    1 cup almond flour
    2 large eggs
    1 tsp maple extract
    1.5 scoops casein vanilla protein powder.

    Not “quite” paleo and a little bit of sweetener with the vanilla protein powder but quite yummy and VERY filling.

    E.

  • MLC
    March 24, 2010 at 2:30 pm

    A guy named Dave X posted this on OPT and I thought you all might like it, esp. sectionals athletes:

    “I wrote this way back in October with this weekend in mind. I accidentally stumbled upon it when I was deleting a buch of notes on my phone. I thought I’d post it here…

    I know you…
    I know you’re bigger, faster and stronger than me.
    I know your Fran time is lower, your 5k is quicker and your deadlift is heavier.
    I know you have 1,000 views on YouTube.
    I know you’re a “WOD” warrior.

    I know you, but you don’t know me.

    You don’t know what’s in my head, what’s in my heart, what’s in my soul.
    You don’t know that pain is my ally.
    You don’t know that sweat and blood are my training partners.
    You don’t know that I’m unbreakable.

    I know you train in your temperature controlled gym with the tough sounding name while I’m training in garage exposed to the elements. In the heat and in the cold, in the humidity, rain and snow, I’m forging mental toughness. I’m tempering my resolve. I’m fueling my passion. I’m getting ready for the day that we meet.

    I know your 1,000 YouTube views won’t mean shit in front of 1,000 spectators. I know when the heat goes up I go big and you go home.

    I know you don’t know me…but you will.”

  • Erika
    March 24, 2010 at 2:35 pm

    @E
    Those do sound good. I made something the other day that was similar. I used 2 eggs and added ground almonds and ground flaxseed, cinnamon and a little bit of honey. It was delicious and so filling I couldn’t eat the whole thing. Your kids are going to be so healthy – that is awesome. Wish I knew then what I know now.

  • Chris
    March 24, 2010 at 2:47 pm

    Steve – I got your tape.

  • MLC
    March 24, 2010 at 3:01 pm

    Sectionals: a bit of info but not the wods, sorry :(

    http://www.crossfitedmonton.ca/2010-sectionals/

  • natalie g
    March 24, 2010 at 3:19 pm

    @MLC Hey that’s better than nothing , I like 8:15 as we are staying 45 min away. But I still want to know when the wods will be up, my last chance to work out is in an hour. Seriously, Im’ stressing!!

  • Motha
    March 24, 2010 at 3:41 pm

    @MLC
    That is an awesome quote. I’m not even competing and it pumped me up!

  • Motha
    March 24, 2010 at 3:44 pm

    PS – Workouts just announced on the games site……
    http://games2010.crossfit.com/blog/2010/03/central-canada-announced/

  • smokey jojo
    March 24, 2010 at 4:05 pm

    We should do these WODS in a month or two, as a ‘salute’ to the CFW Athletes that went to Sectionals. Plus, the athletes can compare their weights/reps/times!

  • Harvey
    March 24, 2010 at 5:41 pm

    a) 135×6, 155×6, 155×6, 165×5 back squats
    b)5:54 using 40#

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