A. Build to a heavy single Split Jerk, then drop the weight to about 80 to 85% of that and do 9 more singles with plenty of rest between sets.
B. 5 sets:
10 Touch and go clean & jerk
30 double unders
rest 1 min between sets
Notes:
A. Stick with the rx’d % and aim for perfection with the dip, drive and foot placement.
B. Choose a weight that will allow touch and go reps for the clean & jerk. Use push jerk if possible. Coach will assign variations on clean and jerk as needed. For double, scale reps or do 3x singles, as assigned by coach.

A. Build to a heavy single clean & jerk
B. 21-15-9 Reps For time:
KB Snatch Left
KB Snatch Right
Ring Dips/Ring Push-Ups

Beast Double – preferably several hours rest between wods
6 Rounds, each for time:
Row 300M
10 Box Jumps (high)
10 burpees
Rest 2 min between rounds

Please post results to comments.

Kettle bells go up...and they stay there...

For Time:
Row 500M
10 Shuttle Runs (run 10M forward + 10M backward)
20 Toes to Bar
30 Clean & Jerk (135#/95#)
20 Pushups
10 Shuttle Runs (run 10M forward + 10M backward)
Row 500M

Beast Double

Do the following anytime during the day or at the Advanced Class at 2PM
For time:
10 Pistols
90 double unders
8 pistols
70 double unders
6 pistols
50 Double unders
4 pistols
30 double unders
2 pistols
10 double unders

This is a friendly reminder that the speed limit in the driveway and parking lot of our new facility is 15km per hour.  We understand that this feels like a snail’s pace, however, this rule is in effect for safety and we would ask that all members be mindful of sharing the driveway and parking lot with our neighbours.

A. Press cluster 3 x  (1.1.1.1.1) starting @ 92 to 95%  of weight used on Tuesday
B. Clean & Jerk; take 20 min to build to a heavy but not necessarily maximal single

A. Ring Dips: 3 sets x (AMRAP-1)
B. Deadlift 3 x 2; aim to do all 3 sets of 2 heavier than your heavy triple on Nov 10th, or around 92-97% of last 1RM
C. AMRAP KB snatches in 2min @ 55#/35#

Level 3 Class 2PM:
A. 10 Min Gymnastics Skill Work
B. EMOTM for 10 min:
1 Challenging Rope Ascent
8 Speed Burpees
C. for time:
8 clean and jerk – 135#/95#
25 double unders
Row 250 m
20 double unders
8 clean and jerk – 135#/95#
20 double unders
Row 250 m
25 double unders
8 clean and jerk – 135#/95#

Please post results to comments.

Scott & Robin represent at the Great Grain Relay

CrossFit Winnipeg Athletes

Clean and Jerk – 5RM
(no more than 3 sec reset on ground b/t reps)

Sectionals Athletes

part 1:
Do CFWA Workout of the Day

rest 3 hours

part 2:
Row 2K
30 SDLHP – 115#/80#
Row 1K
20 SDLHP – 115#/80#
Row 500 m
10 SDLHP – 115#/80#

SDLHP – bar MUST reach chin height WITHOUT dipping chin downwards.

Double day tomorrow.

Workout of the Day

Gymnastics rings are soooo fun

After working on technique, begin workout….

Clean & Jerk Every Minute on the Minute
60% for minutes 1-5
65% for minutes 6-10
70% for minutes 11-15

then, 73%x1, 76%x1, 79%x1, 82%x1… rest 2-3 minutes between each of these last 4 reps

Rest 3 minutes, then do:

3 rounds of 1 minute on, 1 minute off
Hollow Rock
L-Sit on Parallettes or box

Source: Anaerobic Endurance

Today is a rest day for Sectionals Athletes. Next 3 days on. Double on Saturday.

Frog working on cleans

Workout of the Day

Benchmark 2/5

“Grace”

30 Clean & Jerks for time

Advanced load is 135lbs for men, 95lbs for the ladies

This test has a lot to it… are you powerful enough to handle the rx’d (which are relatively light) weights? How does your coordination hold together by the 20th rep? Do you experience any stamina (muscle fatigue) issues? Breathing issues anyone?

This workout is a walk in the park if the weight is not adequate (coaches will try to limit access to the park). On the other hand it will crush you if you get too ambitious (coaches will try to prevent any one from being crushed). Try several different options in your warm-up.

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Check our News page for Holiday hours and events.

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Courtesy of crossfit.com here are the original CrossFit Santa Cruz ladies doing “Grace”…

After FGB

Calling all female CrossFitters, our very own Dr. Dave needs you:

My dodgeball team is short of women this Thursday at 9:30 PM
Our Lady of Victory School on Osborne at Brandon
If any CFWLadies are interested in a little dodgeball fun, ask Tania to get you in touch with me for details.
It’s fun!
It’s a good workout!
It’s a chance to throw balls at peoples faces!

Thanks

Dr. D

Workout of the Day

For time:

21 Power Clean & Jerk
21 Pullups
15 Power Cleans & Jerk
15 Pullups
9 Power Cleans & Jerk
9 Pullups

Post weight and time to comments.

Workout of the Day

“Johanna Grace”

15 push press (145#/100#)
row 300m
15 thrusters (145#/100#)
row 300m
15 power clean & jerk (145#/100#)

Food Friday

Kimbery has some real food for us this week.

Purple Ham Hock Gumbo

One ham hock

Half a purple cabbage sliced thin

A few carrots, onions, and celery if you like it, I don’t.

Stock or water

Cayenne pepper, paprika, thyme, parsley, garlic powder, bay leaves or throw in whatever suits your taste; I prefer a lot of cayenne. Use full to half teaspoon portions of spices.

I was at the store the other day and saw ham hocks, and they looked primal, so I bought one…but never even having seen one before, I needed to find a recipe to go with it J Turns out, they’re all bean recipes…pork and beans, who knew? Anyway, I found a recipe for ham hock cabbage gumbo and then changed it up to make it primal. I used my big Le Creuset pot (I treated myself to some awesome cookware this summer!) but next time I’ll use a slow cooker. Sauté the veggies for a bit and then throw in the ham hock and enough water to just cover. Simmer for a 2-3 hours. I’m guessing a slow cooker on low for 8 hours would work too. When a knife cuts through the meat like a hot knife through butter, it’s done, take the ham out and let it cool for a bit. Remove the meat from the bone, shred it a little and add it back to the gumbo. Adding shredded cauliflower is a good rice substitute, or you could do like I did and add a generous portion of high fat yogurt to a bowl and enjoy. The leftovers were even better.

Getting a ham hock from your butcher or farmer should be cheap and natural/organic no-hormone, nitrate-free pork is always best. A ham bone would probably work too. If anyone is considering the primal lifestyle experimenting in the kitchen is the best place to start, I’ll admit not everything works but when it does…yum! Don’t think of it as giving up sugar, instead look at it as an opportunity to try new vegetables, meats, spices and recipes.