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

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

Workout of the Day

Steve Cleans

CrossFit Winnipeg Athletes
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B. 4 Rounds:
7-9/leg DB Split Squat @ 3011; rest 90 sec
15-20 GHD Raises @ 2020; rest 90 sec

Sectionals Athletes
rest as needed after doing CFWA WOD. Then complete the following:

[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

Single tomorrow for sectionals athletes.
Source: OPT

IDFusion On Ramp Class

Workout of the Day

5 Rounds:
4-6 High Bar Back Squat @ 40X1; rest 90 sec
AMRAP L Pull Ups @ 2121; rest 90 sec

then:

4 sets of 5-7 reps per leg of DB Split Squat @ 3131; rest 45 sec b/t legs

then:

100 GHD Sit Ups for time

Today and Wed Recommended training days for sectionals athletes
Source: OPT

strong is beautiful

Workout of the Day

Back Squat 3-3-3-1-1-1

5 Rounds for Time:
5 Handstand Pushups
10 Ring Dips
15 Pushups

For those competing in the Big Dawgs Championship Series this weekend, use ~50% of your estimated 1 RM squat for 8 sets of 2 with 45s rest between sets… focus on using maximal force to move the bar as fast as possible. Do 3 rounds of part B, use only one set per exercise per round. Keep sets one rep short of failure. (i.e. if you kick up to the wall and feel that after 3 reps of hspu you might fail rep 4, come down from the wall and move on to ring dips). Treat it as “not for time” and pace yourself through the workout focusing on executing great reps.

Real Food Challenge Day 4

New Year's Team Workout

Workout of the Day

Back Squat 5-5-5-3-3-3

Athlete’s choice….

5 Rounds for time:

10 K2E
10 Wall Ball
10 Hip Extensions

OR

For time:
50 K2E
50 Wall Ball
50 Hip Extensions

Food Fridays

It seems Kimberly was inspired by the copious amounts of shrimps ingested this week by yours truly…

The weather is almost tropical, here’s some recipes to match.

I was craving something a little different this week and Tania’s travel posts inspired me to buy some shrimp and find a new recipe to go with them.  I found a tasty looking recipe on one of my favorite paleo food blogs from CF Santa Cruz Central.  They’re a little labour intensive but well worth it and a nice change from the usual pork/beef/chicken + veggie meals.  I squeezed some fresh lime juice on the shrimp before serving to add some kick, avocado slices would be a nice addition too.

http://cfscceat.blogspot.com/2009/07/coconut-shrimp.html

With the leftover thawed shrimp I’m going to make some primal jambalaya, I’ve made it once before and love, love, loved it!

http://www.marksdailyapple.com/primal-jambalaya/

The “Meat at the Forks” meatshop at The Forks sells Andouille sausage (and other nitrate-free bacon and sausage products).   In a pinch I’m sure Chorizo or Italian spicy sausage would work too.

Enjoy!

–Kimberly

Turkish Get-ups

Workout of the Day

Back Squats 5-5-5-5-5

Then, how many Rounds can you finish in 10:00?
5 Pull-ups (chin crosses both vertical & horizontal plane of bar)
10 Push-ups (chest, not belly, to floor)
15 Sit ups (hands on temples, no anchor, no abmat)

4:00 PM Crew Going Overhead

Workout of the Day

Five rounds for max reps of:

Body weight back squat

Handstand pushups

Pull-ups

Go immediately from one exercise to the other in each round, but rest 2 minutes between rounds.

In other news, CrossFit Winnipeg member Edwin is looking for some female athletes to join his soccer team and he asked us to post a notice on his behalf.

If you have any other events or announcements you’d like to communicate to your fellow CrossFitters, please send us an email.

**** Calling on all CrossFit Winnipeg Ladies ****

Wanna Test your crossfit abilities? Then SLACKERS Football Club is looking for you.

We are a soccer team looking for female players to participate in the recreational co-ed league at the Joe Dupe Gym ( UofM campus behind the Health Science’s centre ) on either Saturdays or Sundays ( 1 game a week ) between 9 to 11 am.  The league, although recreational, is competitive enough and will run from the 3^rd week of October until late March.  ALL athletes are welcome, NO EXPERIENCE NECESSARY, and like any good competitive soccer player, the ability to drink a PINT of beer in 4.5 seconds flat is a MUST !!!!

If interested call Ed at 391-0741 or e-mail him at gamez4iguala@yahoo.ca ASAP as the league starts in less than 2 weeks.

Cheers !!!

1 round for time:

30 Back Squat (bodyweight)
200m Run
30 Burpees

Weekly Plan

• Squats
  • Level 1 squats: tabata – report results to coach;
  • Level 2: OHS 3×2
• Skills:
  • Level 1: 5:00 of push-up practice post workout - elbows tight to sides, straight line from head-to-toe… work toe pushup usings assistance bands if you cannot do them unassisted yet; Do this twice this week
  • Level 2 skills:
    • 3 sets of max ring dips at 2010 tempo – HIPS MUST LOWER AND BICEPS TOUCH RINGS - OR 3 sets of 5 assisted ring dips…  report results to coach
    • 1 RM Push Jerk

Unlimited also do:

• Level 1 squats: 2×50 air squats – report results to coach; or Level 2 squats: 3×3 Front squat

Happy 70th birthday Helen!!!

That’s two members turning 70 years old in the last week! It’s been great to have you training at our gym Helen. For those of you who haven’t met Helen yet, you’ll be inspired to hear that Helen has found that CrossFit has significantly improved her 10k run times!

In 25 minutes reach a 1RM in the back squat
Rest 5 minutes
AMRAP back squat at 85% of the 1RM you just completed