Lots of PRs this week - congrats!

CrossFit Winnipeg Athletes

12,9,6,3 rep rounds for time;
Dead Lift – 315#/225#
Muscle Ups

Sectionals Athletes

part 1:
CFWA Workout of the Day

rest 1 hour

part 2:
3 sets for total working time:
3 x [1 hang power clean/2 hang squat clean/3 push jerk - 135#/95#/5 burpees/6 cone touches]
rest 2 min

* DL – you cannot drop weight from top
* muscle ups – arms at full extension at bottom and top
* part 2 – 1 set = 3 rounds of 1 HPC/2HSC/3PJ/5 burpees/6 cone touches – 20′ apart; i.e. you perform the BB complex, back up and perform 5 burpees, then proceed to cone # 1, touch this cone and another one 20′ away from that one for a total of 6 times (i,e each cone 3 times)…then go back to the BB complex and perform the entire set 2 more times; TIME this set, rest 2 minutes and repeat the 3 rounds 2 more times timing each round; add all times together

Power Firm is a local guy who sells weightlifting shoes and Joelle is willing to contact him and organize for him to come to the gym.  If interested in buying weightlifting shoes, please email Jojo at jsabourin@tachevalade.org.

Not cool

Workout of the Day

Deadlift 3 or 5 RM (add 5-10# to best)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans
Strict Pull Ups

*Perform Power Cleans at 75% of 1 RM

Sectional Athletes Rest Day

A few words about torn callouses

I’ve been meaning to post about this for a while and I noticed that Brendan commented on it as well, so here goes.  We’ve become almost obsessed with those “badges of honour”; you know what I’m talking about…  bruises on your collarbone from cleans, bleeding shins from deads and torn calluses from pullups.  We act as if these are signs of strength.  In many ways they are, but they also reveal our weaknesses.   We’re all guilty of having done it at one time or another.  In fact, I’ve got ripped palms at this very moment.  I could attribute it to the over 200 pullups I did in the span of 48 hours, but that still doesn’t mean it’s cool.  Read this post from Freddy over at CrossFit One World.  He provides perspective on torn up hands.  The fact is: if you are strong at strict pullups, you won’t have to kip so hard.  This is exactly why we discourage kipping until our athletes have the strength to do dead hang pullups on their own.  So what can we do?

1) Get stronger so you don’t have to kip so damn hard. Lots of strict pullups, negatives and weighted pullups.  The coaches will help you with this.

2) Unless it’s a competition or some other exceptional situation, stop the workout as soon as you start bleeding all over the bar.

3) Consider factors that are creating extra friction.  Gripping the bar too hard, under moisturized hands, over moisturized hands, sweaty hands, too much chalk, a taped bar.  A taped bar for instance, helps with grip because it creates a ton of friction.  This is why a lot of athletes prefer to use a taped bar, but I know that I get more rips on a taped bar.  We’ve actually gone through over 20 rolls of tape in the past 2 1/2 weeks!  If you use tape your hands regularly, I would encourage you to bring your own as we only carry small amounts for first aid purposes and for the rings.  At the current usage rate, we may need to start charging for it.  I would also ask that when you tape the bar, only use what you need for your spot and remove it if you get any blood on it.

4) Learn where your breaking point is and prepare for it.  Most people don’t rip until they hit a certain volume of pullups.  For me, it’s about 100 on a taped bar and at least 150 on a non-taped bar (I just discovered this recently).  If you know what that point is, take a couple of extra minutes to tape your hands or get some gloves ready.

Love your hands…

Coach Turbo

Now who says we don't do abs?

B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec

C. AMRAP Double Unders in 8 min

Source: OPT

Rest day tomorrow for sectionals athletes

Believe

5 Rounds of:
AMRAP in 3 minutes:
7 Dead Lift – 225#/155#
7 pullups
rest 3 min b/t rounds

record total rounds and reps as score and post to comments

Sectionals Athletes:
double on Sat, rest on Mon, double on Tues

Source: OPT

CKP warms up for 15 reps @200lbs

Workout of the Day

“Nodar” (R.I.P. 1988-2010)

3 rounds for time:
35 Deadlifts – 185#/125# – stand on a 4″ surface (e.g. a 45# bumper)
Row 1K
50 knees to elbows

Source: OPT

Training schedule for sectionals athletes:

Wednesday: single
Thursday: rest
Friday: single
Saturday: double
Sunday: single
Monday: double
Tuesday: single
Wednesday: rest

CFW out and about: Michelle in Hawaii

4 Rounds:
15 Unbroken Touch and Go Dead lift; rest 10 sec
10 “Kipping” Ring Dips; rest 10 sec
10 Slap Chest Push Ups; rest 3:00

then:

4 Rounds:
25 Hip extensions unbroken; rest 10 sec
25 Push Ups; rest 90 sec

then:

AMRAP Double Unders in 5:00

then:

Spend 5:00 practicing Handstand Push Ups – few reps, short breaks, perfect form

Recommended training day for sectionals athletes; rest day tomorrow
Source: OPT

CFW out and about: Steve A. in Hawaii

Workout of the Day

A. quickly build to a tough 3 in the Dead Lift – NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 – 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 – 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec

Source: OPT
Recommended training day for Sectionals athletes; Sunday on as well

Happy Birthday Lise!!!

In other news, Nat G. is putting together a team for the Great Grain Relay and is looking for some female runners for the team.

The event is held on Sat Feb 27, 12-2pm, teams of 5. Each member will run 800 then pass the sponge to the next member to run 800m etc for a total of 2 hours. The team with the highest number of laps wins.

It’s $100 for a team of 5 and the proceeds (while it’s called the Great Grain Relay) actually go to Juvenile Diabetes. It’s held at the Field house at U of M.

If interested, speak directly with Nat G. or to me and I will pass along the message.

Our first On Ramp Class on Day 1 and on the last day. They completed their baseline retest on Monday night. They all beat their original times, some of them doing band pull-ups instead of body rows. Welcome Kelly, Morgan, Hugh, Chris, Sue and Gen.

Workout of the Day

A. Dead Lift 55% of your 1RM; 10 sets of 3 reps; rest 45 sec b/t sets
B. 3 Rounds:
Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
10 Power Clean unbroken x 3 sets; rest 60 sec
C. 3 Rounds:
Clap Push Ups; amrap (-2); rest 10 sec
Push Ups; amrap (-2); rest 10 sec
Kettlebell Swing 20 unbroken; rest 10 sec
20 Hip Extensions; rest 3:00

Source: OPT
Recommended training day for sectionals athletes; tomorrow recommended rest day

This workout should take approximately 45 minutes. Classes will still begin on the hour, but you should plan to finish a little later than usual if you can. Please help your coaches move things along expediently for the sake of the rest of the group.

On Tuesday morning, I asked Danielle whether she had recently tried a pullup.  She said it had been several months since she tried.   After a 5 second kipping tutorial, Danielle proceeds to get on the bar and do 3 beautiful kipping pullups.  She’s a natural.  That same day, she also completed a set of 4 and a set of 5 – on her first day kipping!!!  Congrats Danielle!  Here’s the video…

One of the many uses for tractor tires

Workout of the Day

Hang Power Snatch 3-3-3-1-1-1

As much of “Diane” as possible in 5-7 minutes
21-15-9
Barbell Deadlift 225
Handstand Push Ups or db press

Athletes will work with coach to choose a rep scheme (21-15-9, 15-12-9, etc.) and/or weight modifications (e.g. standing db shoulder press instead of hspu) to make the workout as close to 5:00 as possible. Workout will be aborted after 7:00. Should only be faster than 5:00 if doing Rx’d. What kind of work do you think you can handle in 5:00 all out???

Optional: Work on your handstand after the workout.

Happy Birthday Dorothy!

GHD fun

Workout of the Day

Deadlift 1-10-1-20-1-30 reps

Your score = total of all bars used

Food Fridays

This week, Kimberly sent us an article about agave nectar:

It might be useful for anyone looking to start the real food challenge to know that this doesn’t qualify as real food…  nor do stevia and other “natural” sweeteners.  The gluten-free recipes are full of agave nectar and I’ve found a little honey is a fine substitute.

http://www.foodrenegade.com/agave-nectar-good-or-bad/

–Kimberly