Doing the Side Plank

A. 5 rounds of 90 seconds at each station for max reps, rest 30 seconds between exercises:
Ball Slams
Burpees
Row @ at an easy pace

Please post results to comments.

We’ve been getting some questions on the timeline for finishing the new gym.  So here’s an update.  The rough part about moving and renovating is that things have to happen in a certain order.  In other words, there is no use painting until the fixtures and carpentry are done, and there is no use bolting down the pullup bars until the new floors are in.  It’s frustrating to be in waiting mode, but we hope that things will pick up this week.  Our flooring was expected to arrive over a week ago but the updated ETA is end of this week.  Some of the new equipment should arrive this week and rest before Christmas.  The pullup bars are also expected to be up this week.  Once the flooring is in and the electical is moved, we will be able to paint the some of the walls in the main gym and put up the whiteboards.  We’ve also started renos in the back of the gym for our specialty training room and kids classes.  We are waiting on city permits for the new showers but once that comes in, it will be less than a week’s worth of work, so we are excited about that! Things are looking up, and we’re grateful for your patience and understanding.

CrossFit Winnipeg Athletes

Press 5-5-5

4 Rounds for Time:
Shuttle run
15 Ball Slams
+
Shuttle run

Sectionals Athletes

Work at 60-80% on each of the following – emphasis on technique… spend about 5-10 minutes at each station.

Rope Climb (emphasis on footwork… however, throw in a couple L position rope climbs if you can)
+
Wall Ball Technique (work on catching low)
+
Box jump technique – sets of 15 unbroken – build up as high as 30″ if possible
+
Single Arm KB Overhead Squat – sets of 10
+
L-Sit – 3 attempts for max time

Double day tomorrow. Long session double on Sunday.

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
On the minute:

Perform 3 Power Cleans and 9 Ball Slams on the minute for 10 minutes.

*Complete Power Cleans at 65% of 1 RM *Ball Slam use 20/14 lbs

*Emphasize power in the slam – not concerned about squat depth here…

*For every rep not completed perform 1 handstand push up or dive-bomber push-up (according to your current abilities) after the workout.

Source: CrossFit Football

Rest day today for sectionals Athletes.
Two sessions tomorrow (rest as needed between sessions).
Single on Wednesday.
Rest on Thursday.

New Year's Day Team Workout

Workout of the Day

Press 5-5-5-5-5

Then, 10 Minutes as many reps as possible of:

15 kb swings
15 burpees
15 ball slams
15 dumbbell push press

Athletes choose their own weights today. No “Rx’d”. Note to coaches: make sure balls are slammed onto either the big gymnastics mat (ideal) or a black mat on top of a blue mat….

Announcing the 1st Annual CFW Real Food Challenge!!!

“Eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar.”  It’s the first line of World Class Fitness in 100 Words.  It’s also the most underestimated in its role in our fitness and performance.  If you really want to start seeing results it’s time to start thinking more about what you put into your body.  You put the effort into your training, now I challenge you to put the same effort into your diet.  Check out the details here.

Just released: More details on the 2010 Affiliate Cup

http://games2010.crossfit.com/affiliatecup/affiliate-cup-competition-2010.html

Our affiliate team for regionals will be at least 2 men and 2 women and up to 6 competitors total. 12 teams from Canada may qualify for the CrossFit Games 2010 Affiliate Cup. The Games team must be made up of 3 men and 3 women which do not have to be the same members as the regional team.

So, as we discussed in the team meeting, “try-outs” started awhile ago and will be ongoing. We will announce a team for Regionals and, assuming success at Regionals, we will announce a team for the Games…. so, basically, even if you don’t make it to the “Regional Team”, you may still have a chance at the Games team!

If anyone who is interested in participating in the Affiliate Cup or the 2010 CrossFit Central Canada Sectionals did not make the meeting on Sunday, talk to Tania or Brendan as soon as possible. Sectionals: March 27 & 28  in Edmonton…. Regional Affiliate Challenge May 29 & 30 in Calgary….