Affiliate Cup 2010: B-Mac at the finish line

A. 30:00 to practice and build to heavy single with good technique on hang squat clean… focus is on third pull and landing with solid posture.
B. 3 sets of 5 single leg squats, rest 60s b/t legs

Training the Clean, Coach Burgener [wmv][mov]
Clean: The 3d Pull, Coach Burgener [wmv][mov]

Don’t forget to reserve your class time tomorrow.  Under no circumstances with the coach allow more than 12 athletes per class, so if you don’t reserve you may not get your ideal class time.  If you do decide to come in at the last minute without a reservation, please speak to the coach when you arrive so that they can add you to the roster.   First come first serve.

Please note that the Basics classes and Olympic Lifting classes are open to members at no additional cost, but you should reserve your slot.  The Basics class isn’t necessarily easier, but will have more emphasis on technique.  You will note particular emphasis on technique in this week’s regular class programming, and as such, the Basics Class will be doing the same workouts.  Starting next week, the Basics class will be have its own programming.  We will coordinate it with the regular class programming so that you can mix and match regular classes and Basics classes.

Working up to a Split Jerk PR

A. 30:00 to practice and build to heavy single with good technique on snatch balance… focus on position.
B. [L-pullup + strict pullup + strict k2e + strict toe-to-bar]xAMRAP in 5:00
OR
5:00 alternating partner-assisted pullup, partner-assisted k2e negative (p1: pullup, p2: pullup, p1: k2e, p2: k2e, etc.)

Snatch Balance [wmv] [mov]

CFW at Spring Fling

WOD:
For time;
12 tire flips
6 clean and jerk – (135/95lbs)
Run 200 m
9 tire flips
9 clean and jerk – (135/95lbs)
run 450 m
6 tire flips
12 clean and jerk – (135/95lbs)
run 650 m
(athlete must jump in and out of tire to other side after each flip)

Most Powerful Man in the World – Matthias Steiner – 258 kg clean & jerk… and a celebration to match the effort!

SK vs. the speedrope

WOD:
4 rounds for time;
35 wall balls – 20/14# to 10 ft
20 COVP chin ups

The Marshmallow Test [article] [video]

“If you’re too fixated on the marshmallow, you’ll eat it sooner or later. In this context it means you’ll screw up your diet and/or training, burn out and lose all motivation. The more physical and mental energy you invest in your training and diet, the more likely you are to fail.

And that’s why some of the busiest people are the most successful ones when it comes to reaching their physique goals. They have other things to think about.”

Team CFW minus B-Mac

WOD:
4K Trail Run (rain or shine)

In case of lightning:
Deadlift 5-5-5-3-3-3

+

“Lightning Rod”
AMRAP turkish getups in 7:00 (55/35)

+

GHD Raises @ 2010; 10-15 x 5 sets; rest 90-120 sec

The Carrot and the Stick approach to accomplishing your goals

from the archives

WOD:
5 rounds for time:
10 fast burpees; rest 45s
20 high-speed double unders; rest 45s
30 fast air squats; rest 45s

TEAM CROSSFIT WINNIPEG:
Rest

The Workout the World Forgot

6am class

WOD:
A. OHS @ 30X1; 3,2,1,3,2,1; rest 2 min (second wave should be heavier than first)
B. Thruster @ 20X1 10-8-6-4-3-2-1; rest 2 min
OR
10! Unbroken Thruster Ladder for time (use estimated 20RM)
First option is preferred, but if time is limited, do second option.

TEAM CROSSFIT WINNIPEG:
A. OHS @ 30X1; 1,1,1; rest 5 min
B. Thruster skill work – 5 min work on breathing and speed
C. Run 200 m @ 95 percent: rest 5 min x 3

Better than the original

Outdoor wod

WOD:
A. 55% 1RM Dead Lift @ 11X0; 2 reps x 10 sets; rest 45 sec
B1. Knees to Elbows – AMRAP unbroken x 3; rest 90s
B2. Hang Power Clean @ 11X0; 3-3-3; rest 90s
C1. GHD Sit Ups @ 2021; 15 x 3; rest 30 sec
C2. 50 double unders; rest 30 sec

TEAM CROSSFIT WINNIPEG:
A. 55% 1RM Dead Lift @ 11X0; 2 reps x 6 sets; rest 45 sec
B1. Knees to Elbows – 15 unbroken x 3; rest 3 min
B2. Hang Power Clean @ 11X0; 3 x 3 – build to 80%; rest 3 min
C1. GHD Sit Ups @ 2021; 15 x 3; rest 30 sec
C2. 50 double unders; rest 30 sec

Whatever scares you or excites you, go do it

Coach Brad at work

Workout of the Day

Spring Fling Action – same as yesterday…  have fun!

Don’t forget the team workout Monday at 9:00 – the gym will be closed the rest of the day!

Check out this University of Manitoba feature on Coach Brad – yes, he talks about CrossFit in it!

Workout of the Day

Good Luck to our Competitors this weekend - Kimberly, Harvey and Rich

Your choice of 1,2 or all 3 of the CrossFit Regina Spring Fling workouts below. Same plan for Sunday.

WOD#1 – “Bottoms Up!”
Div 1 – 4 attempts at a bottoms up Back Squat (Concentric Squat started from below parallel – SEE VIDEO HERE), followed by one attempt at max Ring Dips
Div 2 – 4 attempts at a bottoms up Back Squat, followed by one attempt at max Push-ups
Div 3 -  4 attempts at max Back Squat, followed by one attempt at max Push-ups for males, females – one attempt at max Knee Push-ups
Total time limit = 15 minutes, working with a group at a squat rack, grouped together by height
Score: Best Back Squat weight = points, plus 5 points for every Ring Dip or 3 points for every Push-up or 1 point for every Knee Push-up
If you cannot get a Ring Dip and you are in Division 1, you will not be disqualified, you will just take a zero for Ring Dip points and your Back Squat weight will be your score.
Belts may be worn, you may reduce weight after a failed attempt.

WOD#2 – “Pull Through” – 15 minute time limit
Div 1 – For time:
45 Pull-ups (chin above bar, no butterfly)
Then 21-15-9 reps of
Power Snatch – 95/65lb
Row for Calories

Div 2 males will do 30 Pull-ups, Div 2 females will do 30 Ring Rows
Div 2 Snatch weight will be 75/55lb

Div 3 males & females will do 30 Ring Rows
Then 15-12-9 reps of
Hang Power Snatch – 65/35lb
Row for Calories

WOD#3 – “Rain or Shine” – 20 minute time limit
Div 1 – 3 rounds for time:
400m Run
20 Push Press/Jerk – 115/80lb
20 Box Jumps – 20″

Div 2 will use 95/65lb, everything else is the same
Div 3 will do 200m Runs, use 65/45lb, 15 reps of Push Press and Box Jumps, ladies use 12″ box

EXERCISE STANDARDS:
Concentric Back Squats – Started from below Parallel, stand up with the weight and rack it
Ring Dips – Started from Support, dip down so biceps touch rings and press back up to Support (elbows in full extension)
Push-ups – Started from upper push-up position, down and up is one, chest touches the floor, arms fully extended at the top, body maintains a straight plank position, any prolonged time on floor ends set
Pull-ups – Arms fully extended at the bottom, chin higher than the bar at the top, breaking the horizontal plane, Kipping allowed, but no Butterfly
Power Snatch – Weight from ground to overhead in one movement, with arms fully extended at the top, minor press-out will be tolerated
Rowing – for Calories, do not get off Rower until # is shown (i.e. 21 first round)
Run – 400 m Run down our paved back alley, turn around at 200m – must run around pylon
Push Press (Jerk allowed) – Weight must be cleaned from the floor, press from shoulders to overhead with arms fully extended at the top and ear visible from the side, hips fully open
Box Jumps – Jump with feet together, feet fully on the box (no heels hanging over), hips fully open at top of movement,  jump or step down