Rockin the Wall Balls

A. Squat 4 x 5 or 4 x 7; Aim to do all 4 sets at the same weight as you used on Oct 28
B. Pullup Weighted Pronated; build up to a heavy single
C. 3 Sets:
AMRAP Horizontal Ring Rows
Hold Plank for 1 min
Hold GHD Hip Extension for 1 min

Breakfast Television goes  Grocery Shopping with Regan and a few words from Robb Wolf, Mat Lalonde, and yours truly…

Why Gluten Free Isn’t Good Enough via Whole Nine.

This covers some good points, including why “Gluten-Free” (and “Fat-Free”, “Sugar-Free” or pretty much any “***-Free”) should be approached with caution.  As we head in the Elizabeth Challenge, remember that trying to find “healthy substitutes” for your old unhealthy habits can be a dangerous thing.  Real success comes once you realize that you need to focus on fueling your body with non-toxic, nutritionally dense foods instead of trying to replace “bad foods” with “not so bad” foods.

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

Steve Cleans

CrossFit Winnipeg Athletes
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B. 4 Rounds:
7-9/leg DB Split Squat @ 3011; rest 90 sec
15-20 GHD Raises @ 2020; rest 90 sec

Sectionals Athletes
rest as needed after doing CFWA WOD. Then complete the following:

[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

Single tomorrow for sectionals athletes.
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.

burpees and ball slams

Workout of the Day

A. 5 Rounds of:
Front Squat 2-3 reps @ 20X1; rest up to 180 sec
Chin ups [3 strict/6 kipping/9 chest to bar]; rest up to 180 sec*
B. 5 Rounds of:
15 toes to bar; rest exactly 45 sec**
15 GHD Raises; rest exactly 45 sec**

* If you drop off the bar, the set is over; we will modify to something appropriate to your skill level as necessary
** Do 15 reps, or until you break the set