We are trying to arrange for childcare during some of our classes. Please let us know if this is something you would be interested in and what times would be best for you.
Workout of the Day
Find your 15 RM Overhead Squat
then:
3 rounds:
10-15 Parallette shoot-throughs, rest 60 sec
10-15 GHD Raises at 30X0, rest 60 sec
Don’t forget that the McDonald and Harbourside Deliver is coming tonight at 7PM.
We also have one spot left for the paleo cooking class on Sunday.
Great job on this month's PRs
Workout of the Day
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Now the the Real Food Challenge is over, we wanted to provide a forum for our members to discuss nutrition and share their ideas, recipes and logs. We’ll try to set up a separate food blog but for now we have a couple of options. First, you can post on the workout of the day blog, where we occasionally post nutritional info, just not as regularly as we did during the real food challenge. Second, you can use our Facebook page. I’ve set up a discussion forum and set up permissions so that all the page fans can participate in discussions, post photos and share links. We already have a thread started called Real Food but you can start your own thread to use for your food log or discussions.
Last Team Workout
Workout of the Day
A. 4 Suicide sprints (10m-back-20m-back-10m-back); rest 60s between efforts
B. AMRAP KB Swing in 60 seconds (75/55) x 4 sets, rest 60 seconds
C. DB Split Squat @ 10X0, 10 reps x 3 sets per leg, rest 60s b/t legs
D. AMRAP Double Unders in 5:00
Please welcome a new On Ramp Class starting Monday morning at 6AM…
Don’t forget to register for our Paleo Cooking Class this Sunday, see details in the Events Calendar.
Mother & Daughter Team
TEAM WORKOUT
Happy Mother’s Day!
Don’t forget to register for our Paleo Cooking Class with the Fridge Fairy. We have about 6 spots left.
Recent On Ramp Graduate Class #6 with "Sarge"
Workout of the Day
Bench Press @ 30X0; 4-6 reps x 5 sets; rest 150s
+
4 rounds:
10 “Kipping” Ring Dips; rest 10 sec
10 Slap Chest Push Ups; rest 3:00
+
3 Rounds:
15-20 GHD Raises; rest 10 sec
15-20 Parallette Shoot-throughs; rest 90 sec
Free Food Allergies Seminar at 1:00pm
Don’t forget that we have a free lecture on delayed food allergies at the gym at 1:00pm on Saturday afternoon. Should be interesting as Dr. Bryk will discuss how food sensitivities and allergies are related to conditions such as anxiety; arthritis; asthma; depression; irritability; acne; fatigue; chronic fatigue; need to sleep after eating; migraine; headache; Multiple Sclerosis; Irritable Bowel Syndrome; constipation; fibromialgia; premenstrual syndrome (PMS); fluid retention; food cravings leading to weight problems; stomach problems; indigestion; gas and bloating; autism; joint aches and pains; hyperactivity; attention deficit disorder; arthritis; broken sleep; restless sleep.
Topics:
(1) What is a food sensitivity
- allergy vs sensitivity vs other food related issue
(2) What conditions are effected by food sensitivities
- a list and a brief discussion on mechanism
(3) How cravings play a role
(4) The Leaky Gut connection
(5) Testing methods
- elimination diet, ELIZA, blood spot, others
(6) Treatments Concepts
- supplements, herbs, acupuncture.
Step-Ups
Workout of the Day
“Nicole”
20 minutes AMRAP:
450m Run
Max set of pullups
Team Workout
Workout of the Day
“Christine”
3 Rounds for Time:
Row 500m
12 Deadlift, bodyweight
21 box jumps 20″
Registration is now open for the Regina Spring Challenge 2010. All details are here: http://www.crossfitregina.com/springfling2010/
Coach Brad in action during our latest On Ramp
Workout of the Day
3 Rounds:
Overhead Squat 6 reps, rest 10 sec
Unbroken DB Thruster 12 reps, rest 10 sec
Unbroken Fast Air Squat 20 reps, rest 2:00
Go as heavy as possible with the weights.
then:
3 rounds:
AMRAP ring pushups at 30X1, rest 60 sec
15-30 Unbroken GHD Situps, rest 60 sec
Please welcome Brad S. as the newest CFW Coach. He’s doing a great job with our On Ramp classes and regular classes. Now we need a way to distinguish between our two Brad Coaches. Please post nickname ideas to comments.
Some of my favourite moments from Winnipeg's Biggest Loser: including Marie making the leaderboard
Workout of the Day
Power Clean 3-3-3-1-1-1; rest 120s
+
How many rounds can you complete in 15:00?
5 Handstand Pushups
15 Box Jump, 20″
20 Hip Extensions
Big shout out to Team Intern who participated in Hot 103′s Winnipeg’s Biggest Loser Contest; my girls Shirley, Jerri-Lynn, Marie and Trish! Hoping to see them around the gym soon.
The List from CrossFit One World: Does this describe you? What else should we add to the list?
