Mikko Salo's Sandbag Sprint at the 2009 CrossFit Games
* CrossFit Winnipeg will be closed on Thanksgiving Monday, October 12th except for a team workout at 9:00am.
Workout of the Day
AMRAP in 15 minutes of:
5 Sumo Deadlift High Pull
7 Hang Power Cleans
9 Thrusters
(95#/65#)
Hang power clean 1-1-1-1-1-1-1 reps
*each of these hang power cleans should be at or above 80% of your 1RM. If you don’t know your 1RM, then find something that is challenging to lift once and try to add a few pounds each attempt. Give yourself a couple minutes rest between attempts.
Mobility Mondays
Our CrossFit programming tends to include a lot of movements using back muscles, including the latissimus dorsi. To keep the shoulders and back mobile, we need to make sure that those lats are nice and loose. Here’s a video on self myo fascial release with the foam roller for your lats.
You can follow up with this lat stretch. You can easily do this stretch PNF style; just alternate between contracting and stretching. To contract, add resistance by pushing your arm into the wall. In the stretching phase, focus on creating distance between your shoulder and hip. With this particular version of the stretch you can simply deepen the lunge to intensify the stretch. Make sure you keep your back straight and neck in a neutral position.
Hang Clean 3-3-3-3-3-3-3
Yes… that means you will be hitting the squat position on every rep!
It’s Mobility Monday.
We’ll start this weekly feature with a good ol favourite of mine: Wall Extensions.
I’d recommend that you all start incorporating Wall Extensions into your daily regimen whether you’re at the gym or not. This practice of retracting the scapula is *critical* in overhead lifting. Unfortunately most of our daily habits (e.g. reading CrossFit Winnipeg blogs at a computer) tend to put us in a bad posture. Remember…. every movement begins and ends with posture… cheating on this movement will not get you the desired results.
Active Shoulders
Hang power clean 1-1-1-1-1-1-1 reps
*each of these hang power cleans should be at or above 80% of your 1RM. If you don’t know your 1RM, then find something that is challenging to lift once and try to add a few pounds each attempt. Give yourself a couple minutes rest between attempts.
Unlimited:
30-20-10 V-ups
Rest as needed between sets, but aim for unbroken sets. If you score less than 30, for example, on the first set, aim for 20 the next set. If you want to make up your missed reps, wait until after the 3 rounds.
3/week:
4 rounds for time:
Row 300m
15 V-ups
No need to jump so high for double unders, but a cool pic nonetheless
Push Jerk 5×3
10,9,8,7,6,5,4,3,2,1
Hang Power Clean @ 135#
Pull Ups
Annie Sakamoto, original 'nasty girl', photo courtesy of CFHQ
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135#/95#)
Happy Father’s Day!
* Good luck to everyone running the Manitoba marathon in the blistering heat this morning!
* Congratulations to Gary, who is the proud dad of baby Lucas, born June 17.
* Just over a week left to complete the Thruster Challenge. Coach B will be disappointed when he gets back if we don’t get some more scores up on that board…
