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.
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.
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)
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 3rd 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.
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
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
“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 sets without the bar resting on the ground
Start at a weight light enough that you can do all 7 sets at without resting. Then, rest 2-10 minutes, increase the weight, and try again. Keep doing this until you find a weight with which you cannot complete the routine.
B. 1 Round as quickly as possible Not For Time of:
100 RDLs w/20% of 1RM deadlift
100 Kettlebell w/25-55 pounds
100 Bent Over Rows with barbell
100 Good Mornings with barbell
100 Reverse Hyper Extensions
C. Accumulate 60s in L-sit. Begin each attempt by raising toes to bar and then lowering to an L for hold.
A whopper of a workout to take us into our “light week”. Go hard. Give it all. RPE of 10 on part C, for sure! Hold back nothing!
A. Front Squat 3×3 (set a baseline today… not a max) ~15 minutes
B. Back Squat 1×20 (find something challenging for 16-20 reps… record RPE at end of set!) ~10 minutes
C. For time: ~10 minutes
Row 500 meters
21 Burpees
Run 400 meters
D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.
B. Back Squat 3×3 or 3×5 (increase by 5#)
The idea here is to increase either your 3RM or your 5RM. If you, for example, last did 225 for 3 sets of 5, but you aren’t feeling ready to do 230 for 3 sets of 5, do 230 for 3 sets of 3.
C. Tabata Pushups
D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.
