Workout of the Day
Now who says we don't do abs?
B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec
C. AMRAP Double Unders in 8 min
Source: OPT
Rest day tomorrow for sectionals athletes
Workout of the Day
Motha in action
rest 10 min
AMRAP Double Unders – 3 attempts, rest as needed b/t attempts
Rest day tomorrow for sectionals athletes
Workout of the Day
Team 1
Team 2
Sectional Athletes Part 2:
rest EXACTLY 60 min
for time;
Row 350 m
25 burpees
Row 350 m
Congratulations to the Crossfit Winnipeg Great Grain Relay Teams. Way to represent!
Crossfit Winnipeg Athletes
Back Squat 3-3-3
21, 15, 9 reps AQAP, but not for time of:
Bent Over Rows
Strict Chin Ups
Weight: Use 75% of your 1RM bench press plus 20/10#
Rest day for sectionals athletes, plan for a 2-3 hour session tomorrow
This post is all dedicated to Dereks stellar performance on Saturday, February 27th.
Congratulations to Derek on taking first in his weight class and fifth overall. And just to note, Derek pulled 107kg (235lbs) with a POWER clean and jerk. Here are a few vids of Derek in action.
Workout of the Day
4 rounds for time
60 unbroken double unders
30 unbroken wall balls – 20#/14# to 10 ft
Sectionals Athletes: Rest day tomorrow. Plan for a 2 – 3 hour session on Tuesday.
Read “Joint by Joint Approach to Training” by Mike Boyle. It will give you some insight on why backs ache, or knees hurt, or how rotator cuffs come to get inflamed. You might be surprised that it has very little to do with your back, knee or rotator cuff itself. The coles notes version of *what* to do about it… do your joint mobility including wall slides and lots of hip/ankle work… make sure you’re regularly training GHD raises and ring rows. If you *do* get an ache, ice it, but also look “upstream” and “downstream” for the source of the problem. Read the full article at TMUSCLE.com (note, this site is not very work/family safe)
Workout of the Day
Joannie Rochette - The definition of courage
Sectionals Athletes, do part one, rest as needed
part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%
Crossfit can do different things to different people. It not only tests our physical abilities but our mental fortitude as well. Below is a blog post from Kelly Starett, post thoughts to comments.
Crossfit Snitting
Workout of the Day
Believe
5 Rounds of:
AMRAP in 3 minutes:
7 Dead Lift – 225#/155#
7 pullups
rest 3 min b/t rounds
record total rounds and reps as score and post to comments
Sectionals Athletes:
double on Sat, rest on Mon, double on Tues
Source: OPT
Workout of the Day
Coach Derek sporting his singlet
Crossfit Winnipeg Athletes
“Lactate Shuffle”
Rowing for max meters:
5 min on, 2.30 min off, 6 min on, 3 min off, 7 min off, DONE
Source: Crossfit Endurance
Sectionals Athletes
[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores
Source: OPT
Want to check out one of our very own athletes compete in an Olympic lifting competition? Coach Derek will be sporting his singlet and throwing around some heavy weight on Saturday February 27, 2010 at 10:00am at the Dakota Community Centre, 1188 Dakota Street. Go Dewy!
Workout of the Day
CrossFit Winnipeg Athletes
for time;
30 wall balls – 20/14# to 10 ft
80 double unders
20 KBS – 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees
Sectionals Athletes
part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec
rest as needed before part 2
Part 2
Do CFWA WOD
Single tomorrow for sectionals athletes.
Source: OPT
