much better than "no pain, no gain"
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
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
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.
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
51.5 inches!
Workout of the Day
Kettlebell Turkish Get-Up and Windmill Complex
Start lying on the floor and perform the first half of a turkish get up, until you are standing tall with the kettlebell locked out over head. From this position you move into the windmill which will finish with the kettlebell again locked out overhead. From there finish off the turkish get up. Practice with lighter weights and then move on to 3 heavier singles.
Alternating every minute, complete as many reps as possible in 12 minutes of the following two exercises.
Double Unders
Box Jumps, 20″
Chaos, but fun chaos...
Workout of the Day
“Annie”
50-40-30-20-10 rep for time of:
Double Unders
Sit-ups
Then, 3 rounds not for time:
10 Glute Ham Raises
Handstand hold 1 minute
A Family Affair
* CrossFit Winnipeg will be closed on Thanksgiving Monday, October 12th except for a team workout at 9:00am.
Workout of the Day
Max double unders in 10 min.
Then rest approximately 5 minutes and follow up with rowing intervals.
10 x 125m all out Sprints with 1 min recoveries…
Here’s Bruce Kocher on Rowing Fast from the CrossFit Journal.
Download as Quicktime.
Download as Windows Media.
It’s Food Friday and this time Kimberly has the “warm up your insides” edition, just in time…
Coconut Beet Borscht (source: www.performancemenu.com)
Robb Wolf & Nicki Violetti
Soups are a great way to change up the meat/vegetable routine. The coconut milk in these two recipes adds richness and is a great way to get in your healthy fat calories. Make sure to buy full fat coconut milk! If you don’t like ginger, you could try other flavors (garlic, fennel, etc.).
Ingredients
4 – 6 medium beets (save the beet greens and sauté them in bacon fat some other day)
1 onion
1 can coconut milk
½ cup minced ginger
1. Grate or finely chop the ginger and chop the onion.
2. Heat some olive oil and butter in a big pot and add the onion and ginger, cook over medium heat for 3-5 minutes.
3. Chop the beets and add them to the pot.
4. Add ½ – 1 cup of water (or chicken stock), cover and cook for 5 – 10 minutes.
5. Add the coconut milk and stir.
6. Cover and cook for 10 – 15 minutes on low heat, stirring occasionally.
*Optional – blend the soup in small batches in a blender, two ladles at a time max. otherwise you risk burns and a huge mess.
Ginger Butternut Squash Soup
(This is a mix of me playing in the kitchen and checking online recipes)
Roast a butternut squash
Slice a squash in half and remove the seeds, add some butter to each half and bake at 375 for just over an hour.
When the squash is done follow the borscht recipe, except you need to add some curry powder or whatever mix of cumin, tumeric, etc. you prefer (1 – 3 tsp depending on your taste preferences). Before adding the squash, move the onions/ginger to one side of the pot and add the powder to the empty side, toast the powder for a minute or two over medium heat then continue with the rest of the recipe. I added closer to two cups of chicken stock for this one though to thin the soup out a little. This soup needs to be blended and be careful when scooping out the hot squash.
Anyone else have primal soup recipes? Please share!
As many rounds in 20 minutes of:
8 Push Ups
16 Back Extensions
32 Double Unders
Mobility Monday
Here’s something you can and should do at home/at the office if you’re using a computer often… Before I started CrossFit I had horrible wrist pain from sitting at the computer 16 hours/day. I would wake up at night with my hand in chronic pain and fingers numb. Very scary! After I started CrossFit training I found several of the exercises very challenging and my wrist pain prohibited me from doing several of them at any type of heavy weight or high volume for over 2 years. However, with patience and training I found improvement. Then, when I added these wrist movements into my daily practice several times per day, the healing noticeably accelerated. When I started using fish oil and wrist mobility, the pain never returned. This is Level 1 of the wrist movements, master these, show me sometime, and then I’ll show you the 2nd level which rapidly accelerated the healing process for me.
Weekly Plan – Complete these before next Tuesday
3/week:
Unlimited:
Today’s WOD:
As many rounds in 20 minutes of:
1-1-1-1-1/2-2-2-2/5-5-5/10-10/25 Double Unders
15 SDLHP (95/65)
Choose the level appropriate for you. Double unders must be completed in a single set every round (except, of course, the 1s). If you break the set you start the set over! 2-2-2 means three sets of 2 double unders… if you do, for example, 2-1-2-1-1-1-1-2 to get your 3 sets of 2 then that’s good enough for me 
WEEKLY PLAN
3/week
- Push Press heavy single
- Squats. Tabata for total score unless your name is on the list on the corkboard. If on “the list” do Overhead Squat 3×2*.
- Max unanchored AbMat situps in 3 sets of 1 minute on, 1 minute off. Crook of elbow must pass knees. Shoulders must touch floor.
Unlimited:
- All of the above *plus* another day of squatting. Either 100 @ 2020 or, if on “the list”, do Front Squat 3×3*.
* These are linear progression squats, so don’t max out on these yet. Aim for an RPE of about 85%. Add 5# to last time.
TODAY’S WORKOUT
15, 30, 45, 30, 15 reps for time of:
Push Ups
Row (cal)
Double Unders
Finish with Max L-sit. Then do 3 more sets of L-sit at 50% of time of max set.
THREE DAYS LEFT TO DO THE THRUSTER CHALLENGE!
3 rounds of 45 seconds work: 15 seconds rest for total reps
Cousins
One arm deadlift right arm
Back extensions
One arm deadlift left arm
Triple unders or Double unders
Cousins = med ball touching floor overhead lying on your back under wall ball area, sit up with momentum carrying yourself into a squat position with med ball in front rack, and from here throw 10 ft to wall ball marker, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence. Do this with the heaviest ball you can use while still reaching the 10 ft marker (about equal to the height of the clock). Do these in front of the big whiteboard. If you touch the whiteboard with the ball you owe us 5 burpees per touch.
On the back extensions, hands behind your head. “Prisoner” style at the top.
Choose something heavy for the deadlift (there is no Rx’d weight).
CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at 9AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity.
