4 rounds for time:
100 Double Unders
50 Squats

10 minutes Muscle-Up technique work

rest 5 minutes

+

5 min AMRAP HSPU
3 min AMRAP Clap Push-ups
1 min AMRAP Burpees

4 rounds for time

500 m row sprint; rest exactly 2 min

Turkish Get Up

A. Push Jerk, 3-2-1, 180 sec
B1. Push Press @ 21X1, 5 x 3 sets, 90 sec
B2. Chest to Bar Chin-ups, AMRAP (-3) x 3 sets, 90 sec
C1. GHD Raises, 15-20 x 3, 60 sec
C2. GHD Sit-ups, 30 x 3, 60 sec

2010 CrossFit Games Affiliate Cup Workout #2

3 rounds for time;
400m medicine ball run
20 Squat Cleans, 95/65#

You MUST run the entire section… doesn’t matter how fast, but it must be a run.

Hoover Ball Update: Of course, after weeks of almost unbearable heat, we have to get the coldest rainiest day of the summer for HooverBall.  But we won’t let that stop us.  Here’s the plan: indoor fun and games followed by a BBQ at CrossFit Winnipeg.  There is even talk of an indoor version of Hoover ball – so if you signed up it’s still a go but the whole thing is going down at CFW.

On Sunday, August 15th, CrossFit Winnipeg will be hosting a Hooverball tournament and BBQ for all members and guests.  If you’ve never played Hooverball, this is your chance.  The game was invented by Pesident Hoover as a means to stay in shape.   It is played on a volleyball court with a medicine ball and scored like tennis.

So here’s the plan:

First, we’ll play some hooverball, then we’ll have a BBQ.  John Nickel has kindly agreed to provide some meat for our BBQ and Jo and Mich appear to have the rest under control.  $10 per person should cover your meal, but we’ll give you the final number once we have it.  Everyone is welcome, including friends and family.

The location is still to be determined.  We are looking for a public park that has two volleyball courts side by side so that we can have a true tournament.  If anyone has any suggestions, please post to comments.

REGISTER HERE so that we can get an approximate head count…

Finally - a pic with all 6 members of Team CFW at the games - photo courtesy of Sarge

3 rounds for time:
15 Power Clean – 135#
25 Wall Balls – 20# to 11ft (that means the ball must clear the blue line)

Power Snatch split catch – 7 sets of 4 reps; rest 180 sec b/t sets
(alternate leading foot per rep, i.e. 2/side per set)
+
3 rounds for time;
10 HSPU (if you have not been trained on how to do a HSPU, today you will scale to DB Press. Use 55% of 1RM BB press or 45% of 1RM BB push press… but use DBs)
10 power snatch – split catch (95#/65#)

I’m often asked how I plan/organize workouts for the week/month/etc. There’s a lot going on in that question! I’ve got 4 priorities when I program. The first is exposure to broad time and modal domains (that’s CrossFit!). Numbers 2-4 are areas that I find to need general improvement in the group… often based on benchmark workouts. For example, we did “Elizabeth” a couple weeks ago and a very small percentage of the group was able to Rx or even come close to Rxing the workout. This speaks to a greater need for strength in the bottom of the squat, some technique work, and more exposure to the rings… here it comes! Lots of women are on the fringe of breaking into the world of no pullup band and lots of people are struggling with weighted pullups… here comes some pullup strength work! It’s summer in winnipeg, better be running!

On a weekly basis I have two basic programs in mind:

Monday, Wednesday, Friday (from now on, team workouts will also be programmed into this template)
Tuesday, Wednesday, Thursday, Saturday, Sunday

However, I also weigh each week’s possible permutations to try and limit any general craziness (e.g. if you come Monday/Tuesday I ensure that there is balance between energy and body systems). It’s a big job, but I think that the fact that we fill up that “Congrats on your PR” board so often speaks to the fact that it seems to be working alright!

Formerly we had Tue/Wed/Sat as “strength” dominant days… now I’m smattering strength days around a bit more, so if you stick to one of the above programs you’ll get a proportionate share of that stuff. For those of you who are anxious to add pounds to the barbell, strength work will increase even further in late August and will continue to be a dominant aspect of the programming until end of year.

In the end, if what you’re doing is working for you right now, keep doing it… if you feel like you need a bit more structure, hop on one of the above plans. If you’re interested in competing as a CrossFit athlete, hop on the 5 day/week plan which will, when appropriate, feature alternative and/or multiple training sessions/day.

Hope this helps answer some of your questions! – Brendan

Canadian Regional Double Under/Burpee WOD

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

+
3 rounds for time:
15 GHD Sit-ups
15 Toes to Bar
15 Unanchored Sit-ups

Team CFW minus Sarge

Muscle-up technique – 10 min.
+

3 sets for total points:

AMRAP Push-ups in 60 sec

Rest 60 sec

AMRAP SDLHP – 75#, in 60 sec

Rest 180 sec

Now that the team is back from the 2010 CrossFit Games, I want to take a minute to express how proud I am of our team.  Every single person gave full effort and we had a wonderful time.  What an experience it was to watch and to compete in such a event.  We’d like all our members to have the opportunity to compete and so we are organizing our own local CrossFit Games.  Please post suggestions for the dates and names for this event.

– Coach T.