CrossFit Winnipeg Athletes

for time;
50 double unders
5 thrusters – 95#/65#
40 double unders
10 thrusters – 95#/65#
30 double unders
15 thrusters – 95#/65#
20 double unders
20 thrusters – 95#/65#
10 double unders
25 thrusters – 95#/65#

Sectionals Athletes

part 1:
Do CFWA Workout of the Day

rest 6 hours

part 2:
for time;
150 KBS – 2pd/1.5pd

Workout of the Day

A. Dead Lift @ 12X1; 60% 1RM; 8 sets of 2; rest 30 sec b/t sets

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

Workout of the Day

10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

rest 10 min

AMRAP Double Unders – 3 attempts, rest as needed b/t attempts

Rest day tomorrow for sectionals athletes

Workout of the Day

4 rounds for time
60 unbroken double unders
30 unbroken wall balls – 20#/14# to 10 ft

Sectionals Athletes: Rest day tomorrow. Plan for a 2 – 3 hour session on Tuesday.

Read “Joint by Joint Approach to Training” by Mike Boyle. It will give you some insight on why backs ache, or knees hurt, or how rotator cuffs come to get inflamed. You might be surprised that it has very little to do with your back, knee or rotator cuff itself. The coles notes version of *what* to do about it… do your joint mobility including wall slides and lots of hip/ankle work… make sure you’re regularly training GHD raises and ring rows. If you *do* get an ache, ice it, but also look “upstream” and “downstream” for the source of the problem. Read the full article at TMUSCLE.com (note, this site is not very work/family safe)

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

3:30 on, 2:00 rest for each of the following:

A. AMRAP sets of 5 unbroken bench press – 150#/90#
B. AMRAP sets of 10 unbroken db walking lunges – 45#,30#/h
C. AMRAP Sets of 15 unbroken hip extensions
D. AMRAP Sets of 20 unbroken double unders

weight must be racked after 5 reps for bench press
db’s must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU’s

Source: OPT

Workout of the Day

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

9AM class

Workout of the Day

7 sets for total time:
30 double unders
20 pull ups
10 push jerk from rack – 135#/95#
rest 2 min

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

B.

Half tabata mountain climbers
Tabata Single leg glute bridge (alternate legs each round)*
Half tabata grasshoppers
Tabata N-ups

* Glute bridges will be at a slower tempo to be done correctly. Aim for 3-4 controlled reps per round. Learn to activate your glute vs. arch your back.

Big Dawgs Championship Series Participants

Make sure you have access to facility for all workouts. It would be a REALLY good idea to show up during the morning classes to start your workouts if you don’t have everything figured out yet. Workouts and workout rules are posted here:

http://optimumperformancetraining.blogspot.com/2010/01/jan-23rd-competition-workouts.html

Happy Birthday Ren!

Workout of the Day

5 Rounds for time:

7 Power Clean @ 135/85, unbroken (constant bar movement)

14 Box Jumps, 24/20, unbroken (no hesitations!)

21 Double Unders, unbroken

then try 8 rounds of 10 seconds on, 20 seconds off L-sit… straight leg variations strongly preferred over tucks

Coaches, please denote “Rx’d” for completed as written and “Rx’d *” for completion but not “unbrokenness”.

Real Food Challenge Update

The entries are coming in and and I congratulate all of you who are willing to give this a shot. I know that taking those before pics is not an easy thing to do. I promise you – if you give this a real shot, you will feel better, perform better and look better. I’d like to remind you that no one will see your photos without your permission.

In fact, we are updating the rules as follows:

- I will select the top 3 males and top 3 females out of all the entries. The other coaches will help me make this decision based on your performance. If you give me permission, I will also show your before and after photos to the coaches only to help with this decision.

- The top 6 will be contacted and if they give permission, we will print their before and after photos on paper. We will NOT post any photos online for voting. With your permission, we will show only the other participants the photos on paper and short essays and the participants will vote to select the winner.

– Coach T