Crossfit Winnipeg Athletes Workout of the Day
Back Squat 5-5-5
Tabata Ball Slam
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Ball Slam
Sectionals Athletes: Recommended rest day
I love myself, so I keep a styrofoam cup of ice in my freezer
Probably the one thing that has changed my mentality about food most significantly is something I learned from a Robin Sharma book. In one of his books he writes that how you feed yourself is related to how you love yourself. “I eat the best foods available. It’s a sign of self-respect.” I copied that onto a little piece of paper and put it on my fridge. Every time I went to open the fridge I was thinking, “which of these food items is the best available?” This may be something very helpful to those of you who live with other people who have not chosen to eat a Paleo diet.
Related to this, Charles Poliquin has a great article on his site called The Myth of Discipline.
“Accept that all your choices are reflections of what you truly love.”
I’d love for you to give it a read and post your thoughts to comments.
- Coach B-ring the love
P.S. Train hard this week and keep on top of your recovery. We’ve got some benchmark workouts coming up next week.
We’re entering a new phase in our training, which entails a bit more customization than usual to the workouts. We’ll be abstaining, for the most part, from the “benchmarks” until early new year.
For the next several weeks we will not be posting our workouts online. We want to see you set yourself a plan for the week (e.g. attend Monday, Wednesday and Friday) and aim to stick to it.
However, please stay tuned to the site. We will keep up with posting daily pics, mobility tips, news, etc.
Thanks!
Variances in Programming
A few people have asked why some of our athletes are following programming other than the CrossFit Winnipeg workout of the day. The short answer is, because they need to, temporarily, in order to accomplish a specific goal. We have always done this to some degree – particularly with our boxing and mma fighters. However, it has become more prominent as we get closer to the CrossFit Games Regional Qualifier. This year we have between 14 and 16 athletes who want to try competing in a CrossFit event. These events are rigorous with an unknown quantity of competitions over a two day period (usually at least 3, but as many as 8 events so far). They do not, necessarily, allow scaling of exercises and they require a level of recovery that only the most committed athletes can train for. So, in order to prepare our athletes, we have put some of them on programs which addresses major weaknesses in the athlete’s repertoire. More and more frequently, we will see these athletes training 2 – 3 workouts in a day, and as many as 8-9 workouts in a three day period. This type of programming is for people who want to be CrossFit athletes and is not a necessary prescription for fitness. Tania and I work hard to make sure that the CrossFit Winnipeg workout of the day provides all the right ingredients to address the fitness concerns of our community. We program in phases to address glaring weaknesses and maintain the strengths. We try to regularly check-in with our athletes (very informally), to ensure that there is progress, that they are happy with their progress, and that there is not any significant periods of stalled progress. The greatest things you can do to help us help you is: let us know when you hit personal bests, let us know if you seem to have hit a sticking point (e.g. 1-2 weeks of crummy results), let us know when you are feeling good, let us know when you are feeling worn out by the programming, let us know if you feel we’re doing a good job. Most importantly, let us know what is important to you in regard to your fitness and whether or not you feel you have been moving toward that goal since you started with us.
Feel free to email us, leave comments or chat briefly in the gym.
Thanks for asking the question. I hope this addresses your concerns!
Brendan
* Remembrance Day Team Workout: CrossFit Winnipeg will be closed Wednesday, November 11th except for a Team Workout at 9:00AM.
First, congratulations Robin on the big rescue! Proud to have you as part of our community. Check out the video from CBC National.
Second, today’s team workout will be in honor of those soldiers who have fallen for our country and in honor of those members of our community who are currently deployed (Cameron and Will). Lest we forget….
“Fight Gone Bad”
3 Rounds for total reps:
Wallballs
Sumo Deadlift High Pull
Box Jump
Push Press
Row (Calories)
Rest 1:00 between rounds
* The gym will be closed Sunday morning to prepare for Fight Gone Bad. Everyone is welcome to join us for the FGB workout and party! The doors open at 1pm, the ribbon Cutting will take place at 2pm and Fight Gone Bad with run in 3 heats between 2:30 and 4:30pm. Bring friends and family. We have some great prizes to auction off for the Prostate Cancer Foundation, as well as some door prizes and draws for volunteers and participants.
* Good Luck to all our athletes participating in the Swamp Donkey on Saturday!
Workout of the Day
For time:
1000 m Row
50 Jumping Pull Ups
Good Luck to those racing in the Swamp Donkey tomorrow!
3 sets of 800m run. We will aim for approximately 4 minutes of rest between sets. Aim for 80% on first run, 90% on second run, 100% on third run.
Now…. a new “column” at CrossFit Winnipeg written by Kimberly….
Here are some interesting blogs that discuss eggs and what types are better for both you and the chicken.
http://www.marksdailyapple.com/egg-purchasing-guide/
http://www.fitnessspotlight.com/2009/07/06/truth-isfree-range-eggs-healthier-store-bought-eggs/
http://www.foodrenegade.com/healthy-eggs-what-to-buy/
To sum it up, you’re looking for an orange yolk, not the pale yellow we’re all familiar with. I’ve experimented buying different brands of non-organic, omega-3 enriched, eggs and I’ve found that Vita Eggs (Eat It, Organza, Dutch Meat Market) have consistently orange yolks. A close second, and more convenient, are the Eating Right omega-3 enriched eggs from Safeway. Oddly, the fancy eggs with the individual stamps on them (multiple brands) have only ever had anemic-looking yolks, not sure if this affects their nutrition content but they don’t taste as good as the orange ones.
Ways to use eggs to increase your protein intake:
Hard-boiled on salads or as snacks (make a bunch and keep them in the fridge)
Deviled eggs are great but labor intensive (bonus points for homemade mayo)
Plain omelets can be used as wraps for sautéed or roasted vegetables
Crack an egg in soup before serving
An easy breakfast/lunch recipe that can be made ahead and stored, also a great way to get some vegetables in before noon…something I had trouble doing when I started primal eating.
10 eggs
¾ to 1 full can of coconut milk
Fillings
- green/white onions, bell peppers, spinach, bacon or ground meat (cook first), broccoli, mushrooms, herbs, cheese (if you’re doing dairy) be creative!
1. Preheat oven to 375 oF.
2. Whisk eggs and coconut milk together in a large mixing bowl.
3. Stir in your fillings.
4. Pour into a greased (bacon fat, coconut oil, or butter) baking dish. I use a 9 x 13 Pyrex dish but any baking pan will work.
5. Bake for ~ 30 – 35 minutes or until the center is set.
6. Enjoy! (stores well in the fridge and is tasty hot or cold)
Any other egg recipe suggestions, post them to the comments 
5 rounds for time:
7 deadlift, 275#
21 knee to elbow
*CrossFit Winnipeg will be closed Sunday morning September 27th to prepare for Fight Gone Bad and the Grand Opening Party.
Power Snatch – 1, 1, 1, 1, 1, 1, 1
All right, let’s set the record straight about this stuff.
The Disclaimer: Medicine is serious busines. Always follow the advice of your doctor.
Sorted?
Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.
Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.
1 round for time:
30 Back Squat (bodyweight)
200m Run
30 Burpees
Weekly Plan
Unlimited also do:
