6:00 AM Crew

“Michael”

3 rounds for time:

800 Run or Row

50 Back Extensions

50 Sit-ups

As many rounds in 20 minutes of:
8 Push Ups
16 Back Extensions
32 Double Unders

Mobility Monday

Here’s something you can and should do at home/at the office if you’re using a computer often… Before I started CrossFit I had horrible wrist pain from sitting at the computer 16 hours/day. I would wake up at night with my hand in chronic pain and fingers numb. Very scary! After I started CrossFit training I found several of the exercises very challenging and my wrist pain prohibited me from doing several of them at any type of heavy weight or high volume for over 2 years. However, with patience and training I found improvement. Then, when I added these wrist movements into my daily practice several times per day, the healing noticeably accelerated. When I started using fish oil and wrist mobility, the pain never returned. This is Level 1 of the wrist movements, master these, show me sometime, and then I’ll show you the 2nd level which rapidly accelerated the healing process for me.

GHD Situps

Work on wall run or handstand practice for 7-10:00.

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

P.S. If you saw the post last night, sorry about the change. I thought I had fixed that…. my bad!

THREE DAYS LEFT TO DO THE THRUSTER CHALLENGE!

3 rounds of 45 seconds work: 15 seconds rest for total reps

Cousins
One arm deadlift right arm
Back extensions
One arm deadlift left arm
Triple unders or Double unders

Cousins = med ball touching floor overhead lying on your back under wall ball area, sit up with momentum carrying yourself into a squat position with med ball in front rack, and from here throw 10 ft to wall ball marker, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence. Do this with the heaviest ball you can use while still reaching the 10 ft marker (about equal to the height of the clock). Do these in front of the big whiteboard. If you touch the whiteboard with the ball you owe us 5 burpees per touch.

On the back extensions, hands behind your head. “Prisoner” style at the top.

Choose something heavy for the deadlift (there is no Rx’d weight).

CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at 9AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity.

If you did not train yesterday, you will do:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Mini-Cindy WOD Demo…[wmv][mov]

If you did train yesterday, you will do:

Stiff-legged deadlift - 3 x 5 heavy

Then do:

Advanced
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Intermediate
Five rounds for time of:
12 Glute-ham sit-ups
18 AbMat sit-ups
25 Back extensions

Novice
Five rounds for time of:
20-30 AbMat Situps
10-15 Back Extensions

NEWS:

• CrossFit Winnipeg will be closed on Monday, May 18 except for a morning Team Workout at 9 AM. Sign-up on the white board.