A. L-Pullup & Handstand Pushup Ladder:
1 L-Pullup/Strict Pullups the first minute
1 HSPU the second minute
2 L-Pullups/Strict Pullups  the third minute
2 HSPU the fourth minute
3 L-Pullups/Strict Pullups  the fifth minute
etc… with a 12 minute time limit i.e. stop if/when you get to 6.
B. 3 Sets not for time:
20-25 GHD Situps
20-25 Crossovers

Please post results to comments.

Our friend and former CFW member Dr. Suzanne Buffie has recently started fermenting fruits and veggies …and the benefits are HUGE! We’d like to get Dr. Buffie in to do a clinic on fermenting fruits and veggies,  but in the meantime is trying to win an e-course called the cultured kitchen to help her prepare the class she will teach to her patients. She was in the lead for the contest, and now out of the blue someone is beating her by 30 votes and she would really appreciate your help.  If you have a second, please go to this link and just click on Suzanne Buffie! It takes 2 seconds.

Nice New Floors

A. 15 minutes working on the following progression/circuit at an easy but steady pace:
3 Deck Squats
3 Single leg deck squats (rolling pistols)
3 Forward rolls
3 Freestanding handstand attempts or wall walks
Advanced athletes may also add to this circuit:
1 to 3 pistols per leg
1 to 3 attempts at freestanding hand walking
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for time:
Handstand Pushups
Pistols (per leg)
Burpee

Hi Everyone! CFW is kindly asking everyone to please check for personal belongings from the lost and found box located in the locker room. We will be donating everything that has been left behind on Monday, January 9th.  Thank you!

Team Workout

CrossFit Winnipeg Athletes

for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups

Sectionals Athletes

part 1:
CFWA Workout of the Day

rest 30 min

part 2
Run 3K as fast as you can

CrossFit Winnipeg Member Luke Worden is working on a university project involving a business plan related to CrossFit.  As part of the research is is looking for about 20 contacts who would be willing to discuss CrossFit with him for the project.  Since I know you all love CrossFit, here’s your chance to talk about it to someone who actually understands.  If you would be willing to help out, please contact Luke at the gym or email him at luke.worden@gmail.com.

Workout of the Day

Intense

as many rounds/reps in 20 minutes:
Row 300 m
AMRAP HSPU
AMRAP Ring Dips
AMRAP Push Ups

Sectionals Athletes

part 1:
CFWA workout of the day

rest 6+ hours

part 2:
for time:
30 box jumps – 20″”
10 chin ups
30 box jumps – 20″”
20 chin ups
30 box jumps – 20″”
30 chin ups

Workout of the Day
Females
For time;
10 HSPU, 3 L Pull Up, 9 HSPU, 4 L Pull Up, 8 HSPU, 5 L Pull Up, 7 HSPU, 6 L Pull Up, 6 HSPU, 7 L Pull Up, 5 HSPU, 8 L Pull Up, 4 HSPU, 9 L Pull Up, 3 HSPU, 10 L Pull Up

Males – BWT below 150#
For time;
15 HSPU, 10 L Pull Up, 13 HSPU, 10 L Pull Up, 11 HSPU, 10 L Pull Up, 9 HSPU, 10 L Pull Up, 7 HSPU, 10 L Pull Up, 5 HSPU, 10 L Pull Up, 3 HSPU, 10 L Pull Up, 1 HSPU, 10 L Pull Up

Males – BWT 150-175#
For time;
15 HSPU, 8 L Pull Up, 13 HSPU, 8 L Pull Up, 11 HSPU, 8 L Pull Up, 9 HSPU, 8 L Pull Up, 7 HSPU, 8 L Pull Up, 5 HSPU, 8 L Pull Up, 3 HSPU, 8 L Pull Up, 1 HSPU, 8 L Pull Up

Males – BWT 175-200#
For time;
15 HSPU, 6 L Pull Up, 13 HSPU, 6 L Pull Up, 11 HSPU, 6 L Pull Up, 9 HSPU, 6 L Pull Up, 7 HSPU, 6 L Pull Up, 5 HSPU, 6 L Pull Up, 3 HSPU, 6 L Pull Up, 1 HSPU, 6 L Pull Up

Males – BWT 200+#
For time;
15 HSPU, 4 L Pull Up, 13 HSPU, 4 L Pull Up, 11 HSPU, 4 L Pull Up, 9 HSPU, 4 L Pull Up, 7 HSPU, 4 L Pull Up, 5 HSPU, 4 L Pull Up, 3 HSPU, 4 L Pull Up, 1 HSPU, 4 L Pull Up

Rest day for sectionals athletes tomorrow.
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

strong is beautiful

Workout of the Day

Back Squat 3-3-3-1-1-1

5 Rounds for Time:
5 Handstand Pushups
10 Ring Dips
15 Pushups

For those competing in the Big Dawgs Championship Series this weekend, use ~50% of your estimated 1 RM squat for 8 sets of 2 with 45s rest between sets… focus on using maximal force to move the bar as fast as possible. Do 3 rounds of part B, use only one set per exercise per round. Keep sets one rep short of failure. (i.e. if you kick up to the wall and feel that after 3 reps of hspu you might fail rep 4, come down from the wall and move on to ring dips). Treat it as “not for time” and pace yourself through the workout focusing on executing great reps.

Real Food Challenge Day 4

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!

Workout of the Day

“Tabata Diane Mash-Up”

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. For 20 seconds do as many reps of hand stand push ups as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets of each exercise. Your score is counted by total number of reps in 16 rounds.

4:00 PM Crew Going Overhead

Workout of the Day

Five rounds for max reps of:

Body weight back squat

Handstand pushups

Pull-ups

Go immediately from one exercise to the other in each round, but rest 2 minutes between rounds.

In other news, CrossFit Winnipeg member Edwin is looking for some female athletes to join his soccer team and he asked us to post a notice on his behalf.

If you have any other events or announcements you’d like to communicate to your fellow CrossFitters, please send us an email.

**** Calling on all CrossFit Winnipeg Ladies ****

Wanna Test your crossfit abilities? Then SLACKERS Football Club is looking for you.

We are a soccer team looking for female players to participate in the recreational co-ed league at the Joe Dupe Gym ( UofM campus behind the Health Science’s centre ) on either Saturdays or Sundays ( 1 game a week ) between 9 to 11 am.  The league, although recreational, is competitive enough and will run from the 3^rd week of October until late March.  ALL athletes are welcome, NO EXPERIENCE NECESSARY, and like any good competitive soccer player, the ability to drink a PINT of beer in 4.5 seconds flat is a MUST !!!!

If interested call Ed at 391-0741 or e-mail him at gamez4iguala@yahoo.ca ASAP as the league starts in less than 2 weeks.

Cheers !!!