Workout of the Day

On the minute every minute for a max of 20 minutes:
Power Clean and Push Jerk – (Use 70% of your 1RM Clean and Jerk) x 2
6 KBS – 2/1.5 pd

Sectional Athletes Part 2:

rest EXACTLY 60 min

for time;
Row 350 m
25 burpees
Row 350 m

Congratulations to the Crossfit Winnipeg Great Grain Relay Teams. Way to represent!

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

CrossFit Winnipeg Athletes
for time;
30 wall balls – 20/14# to 10 ft
80 double unders
20 KBS – 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

Sectionals Athletes
part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec

rest as needed before part 2

Part 2
Do CFWA WOD

Single tomorrow for sectionals athletes.
Source: OPT

Workout of the Day

3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Pull Ups
Burpees

Source: OPT
Recommended training day for sectionals athletes; Sat & Sun on as well

Happy Birthday Derek G.!

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….

* CrossFit Winnipeg will close at 9:00am on Sunday for the Barbell certification.

Workout of the Day

As Many Rounds in 12 Minutes as Possible of:
20 Walking Lunges
10 Burpees

Workout of the Day

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

Workout of the Day

For time:
20 1-arm DB power snatch (10/side)
20 Burpees
16 1-arm DB power snatch (8/side)
16 Burpees
10 1-arm DB power snatch (5/side)
10 Burpees

Advanced: 45#/35# DB

Mobility Monday

Saturday’s injury prevention seminar with Dr. Rob Speirs went very well.  Props to Rob for a concise, well prepared presentation.  Today’s post was meant to be an explanation and video of the Tom House Shoulder protocol and the hip cycle exercises we learned on Saturday.  Unfortunately, I left all the material at the gym, so stay tuned for more details.  I’ll post them as soon as I get it together…

Workout of the Day

7 Rounds For time of:
12 Kettebell Swings (55#/35#)
12 DB Weighted Lunges (35#/25#)

10 Burpee penalty for every time the kettlebell or dumbbells touches the floor during a set.

Then, work on skin the cat.

Reminder that the paleo potluck shower for Suzanne & Johanna Grace is on Sunday at 2:00pm at Shakey’s house.

* Remembrance Day Team Workout: CrossFit Winnipeg will be closed Wednesday, November 11th except for a Team Workout at 9:00AM.

* If anyone wants some pumpkins, we are giving ways the ones we used for our Halloween workout.  They are at the gym; first come first serve.

Workout of the Day

For time:

100 Burpees
125 Kettlebell Swings, 1.5p/1p
150 Box Jumps, 20″

Mobility Monday

You probably hear “Elbows up!” and “Chest up!” a lot at CFW.  Sometimes it’s easier said than done and thoracic mobility can be a factor in this equation.  What we’re talking about here is the part of your spine made up of 12 vertebrae in the chest area, basically mid-upper back. Here’s some reading on thoracic mobility and its importance in weightlifting.

How to improve thoracic mobility from Stronglifts.com

Coach KStar from SFCF on thoracic mobility and lifts