Rainy Day Run
Workout of the Day
Play with Tire Flips for 5-10 minutes.
Then:
Tabata Mash-up
KB Swing, 55/35
Pushup
Situp (no AbMat/no anchor)
“FUZZ”
You’ve gotta check out this incredible video about “fuzz”, and start doing something about it… some early morning joint mobility/stretching and the occassional massage would be an excellent start.
6AM On Ramp Class
Workout of the Day
Build to a heavy, but NOT max, single in the deadlift
Then:
3 sets for times:
500 m row sprint
Rest 7 minutes
Bench Press
Workout of the Day
Four rounds of:
4-6 Front Squat @ 30X1, rest 90s
10-15 GHD Raises or Hip Extensions @ 30X0, rest 2:30
then:
How many rounds can you complete in 12:00?
7 Handstand Push ups
7 Pull ups
Bubbles: Even Better Than Venn Diagrams
I don’t know if it’s fair to subject you to my nerdy preoccupations, but I have to share this cool visualization of scientific evidence for supplements via Stumptous.com. I can’t say how accurate it actually is, seeing as how it’s based on a Google doc that lists various studies and I haven’t read the studies. They could be really poorly designed studies for all I know, or they could be leaving out some really good studies, but it is cool nonetheless.
–Coach T
Workout of the Day
Four rounds of:
4-6 Hang Power Clean, rest 2:00
AMRAP toe to bar at 3110, rest 2:00
then:
10 rounds for time of “Cindy” (12:00 time limit)
Real Food Challenge Winner
Congratulations to Mandy, the winner of our Real Food Challenge. Congrats also to Steve, Connie and Eric, who placed second and third.
Saturday’s Meat Delivery
This is a reminder that if you placed an order for grass fed meat through Harbourside or McDonald Farm, you will need to arrange for pick up Saturday at 3pm at the gym. The cut off date for this order is today. For future orders the cut-off date will be 1 week before the delivery date.
First, congratulations to all participants. You have set a great example for all of us. If the winners give us the Ok, we’ll be posting their pics on the site in the next few days…
And the winners are…
1st Place: Mandy
I really can’t imagine where I would be ‘diet’ wise today if I didn’t find Paleo. I was at my heaviest before starting Paleo and almost felt at a loss of what to do next. I wasn’t a fan of diets, and I thought I was eating ‘healthy’, and wondering why I wasn’t losing any weight. To see the pounds drop off, the strength increase and the ease of eating Paleo, It’s like I hit the jackpot!
CFW and Paleo are in the top 5 best things that have ever happened to me, and again for this I thank you.
GOOOOOOOOOOO REAL FOOD!!!
2nd Place: Steve
I never stopped to think that changing my eating habits would change my life so drastically. Taking on the real food challenge and
doing Crossfit has given me a new lease on life. I am beginning to lose count of how often I hit a personal best, or how my goals I initially set seem small compared to what I can do now… I am the same person I was 2 months ago…. It’s just that I’m healthier, stronger, have a better attitude, I’m more fit and I feel better then I ever have in my entire life. I am addicted to the way I feel when I leave the gym, that feeling of accomplishment you get from a job well done. In short, I LOVE CROSSFIT WINNIPEG, and I’m not ashamed to say it! My name is Steve, I’m 34 years old, I lost 29 Lbs in 2 1/2 months and I’m a Crossfit addict.
3rd Place: Eric & Connie (yes, it’s a tie)
As I said goodbye to breads, cereals, cheese, pasta etc. I experienced carb withdrawl for the first 4 days…however by the 5th day I was already sleeping better. Although energy levels were not bad…my body seemed to be fighting the change in eating. It was tough to stick to it…but for the challenge. Four weeks & very little change…then in week 5…suddenly change came daily
) As I began to lose inches, energy increased, sleep came easier at night & I was waking up before my alarm. I also noticed ability to handle stress increase (at home & at work) not to mention improvement in performance at crossfit. I am amazed at the change & transformation not only to my body, but how I feel & look at life…lifestyle…this is definitely a permanent change. Thanks again to my crossfit family for the encouragement & support, which with out them, I would not have been so successful.
I would like to give all the credit of my transformation to the real food challenge but in reality it is the community and the support given by first and foremost the coaches at CFW. Support when I stumbled and the information to get back up and not quit. It gave me the knowledge that no matter how hard one trains, if you feed yourself garbage you are not going to reach your ultimate goals. If one combines crap and gold and expects silver disappointment will ensue…..all you get is crap on your gold. I may not be at gold yet but with the support of the coaches at CFW and the new knowledge garnered from the Real Food challenge it certainly has put me on the path to be the best me yet…. The Challenge has been a catalyst for further change. The best is yet to come…
Mandy will receive 3 months of training at CrossFit Winnipeg.
Steve will receive 1 month training at CrossFit Winnipeg.
Eric and Connie will receive CFW gear of their choice, hoodie, cap, hat, T-Shirt…
Wipeout's "favourite" workout
Workout of the Day
“Spy vs. Spy”… a Partner Workout
4 Rounds:
Player 1 rows 500m OR runs 450m (distance may be scaled in cases of excessively uneven athlete pairings)
Player 2 does AMRAP burpees
When Player 1 completes their task, they tag Player 2 and switch roles. When both player 1 and player 2 have done one set of AMRAP burpees, that is ONE round. A 30 second “time out” occurs when the tag happens.
Player with most burpees completed wins.
Three Player Version (in case of an odd # of athletes):
P1: row or run
P2: burpees
P3: row or run
Player 1 & Player 3 RACE to have the “right” to do burpees. First one to tag Player 2 gets to do burpees. A 30 second “time out” occurs when the tag happens. Game ends when any one player has completed 3 rounds of burpees. Player with most burpees completed wins.
Unless coaches assign a task, it is the athlete’s choice as to whether they will row or run. They can change their task every round, if they wish. If it’s raining, be prepared to run… just in case.
Set-up… rowers on rubber matting at back of gym (by pullup bars)… burpee zone on rubber matting at front of gym…. 450m run is from front door, around 400m track and back to burpee zone.
Workout of the Day
30 Power Clean + Front Squat + Push Press for time.
Full squat required on each rep.
Use lesser of 85% 1RM Press or 135#
then
5 set of AMRAP K2E at 3110… rest about a minute between sets
The CrossFit Games Regional Competition is coming up faster than you think. Here’s a link to the schedule and event information. If you’re interested in competing in the Masters Competition (over 50) or the Affiliate Cup Team Competition, it’s not too late. Just contact me via email tania@crossfitwinnipeg.com or phone 509-0100. We’ll be announcing the final Affiliate Cup Team this week. I’ve been in contact with some athletes already and have a couple more spots to fill.
We will also be announcing the Real Food Challenge Winners on Monday so watch out for that…
Paleo lunchbox pic courtesy of everydaypaleo.com
Workout of the Day
Build to a 1RM Press
then
“Isabel” 30 snatches for time at lesser of 80% 1RM Power Snatch or 135#
Courtesy of paleonu.com
Workout of the Day
Run 1 mile
One round of two minutes at each station:
Burpees
Wall Ball
Russian KB Swing, heavy
Double-unders
Pull-ups
In a group setting the fastest milers will get the longest rest before the 10 minute circuit. Circuit starts one minute after arrival of last runner.
I Love Venn Diagrams
My husband made me the most wonderful seafood soup and someone asked me if it was a tomato based soup. I answered, no it’s a butter-based soup. I think he used chicken stock, but judging by the soup’s taste and the mysterious disappearance of the half pound of organic butter from the fridge, I think butter-based is a fair description. But butter’s not paleo, right? That doesn’t mean I’ll avoid it altogether. Here are a post from Paleonu.com on why we don’t need to spend much time arguing about it (and it has a Venn Diagram! 
)
–Coach T.
Pullups
Workout of the Day
4 sets of:
30s rowing 95% effort
30 fast air squats
30s rowing 100% effort; rest 3:00
Ask the Coach…
A while back, one of our members asked about how to get your Omega-3′s when you have fish allergies. So I found this post from Mark’s Daily Apple on the subject. To summarize:
If anyone else has any questions or topics you’d like addressed on the blog, we could make this a regular feature on the blog.
