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

Lisa & Max working push-ups

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

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

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!

9AM crew on the C2

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

much better than "no pain, no gain"

Workout of the Day

Press 1-1-1-1-1 or 3-3-3-3-3 or 5-5-5-5-5

Then, 5 rounds for time:

8 push-ups
16 sit-ups
32 double-unders or side-to-sides

Workout of the Day

Deadlift 3-3-3-3-3
Then, for reps:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Food Friday

This week, Kimberly sent us a link to a great resource, a downloadable primal recipe book.

A quick note about the chapter for endurance athletes at the end of the book, which includes some recipes with grains.  What’s our take on this?   First, after a long endurance based workout, most athletes can handle higher glycemic load and do very well with more carbs and faster burning carbs post workout.  Just remember that the majority of our workouts aren’t long enough to qualify us as serious endurance athletes.   That being said, we do have a few true endurance athletes in our membership.  Lastly, everyone is different.  What works for one may not work as well for others.  The vast majority of us would be better off avoiding the inflammatory and auto-immune repercussions of grains in our diet, but a small number of athletes, usually ones that are very lean to begin with, seem to do well on certain types of grains.

A second note about the chapter on deserts.  Keep in mind that the essence of paleo/primal nutrition is simple, real food: meat, vegetables, nuts, seeds, some fruit, little starch, no sugar.  It is doubtful that paleo man baked macaroons and banana bread on a regular basis.  These are fun treats to try once in a while, but keep a close watch on how you feel when you have treats made from lots of high sugar fruits and lots of high fat nut flours.  Some athletes thrive on it and others just feel lethargic.

We’ve had a lot of requests for additional nutritional information.  We’d like to take a 2-pronged approach to answering your questions.  First, we’ll update our nutritional resources page on the website with additional explanations, guidelines and recipes.   Second, we’d like to hold some nutrition Q&A clinics at the gym.  Please post thoughts and suggestions to comments.

* 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

I know you've been waiting for this one

Press 5-5-5-5-5 or 3-3-3-3-3 or 1-1-1-1-1

Then, 4 rounds, for reps:

1 set max push-ups

1 set max double unders

1 minute rest