Workout of the Day

On the minute every minute for a max of 20 minutes:
Power Clean and Push Jerk – (Use 70% of your 1RM Clean and Jerk) x 2
6 KBS – 2/1.5 pd

Sectional Athletes Part 2:

rest EXACTLY 60 min

for time;
Row 350 m
25 burpees
Row 350 m

Congratulations to the Crossfit Winnipeg Great Grain Relay Teams. Way to represent!

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

Workout of the Day

A. Dead Lift 55% of your 1RM; 10 sets of 3 reps; rest 45 sec b/t sets
B. 3 Rounds:
Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
10 Power Clean unbroken x 3 sets; rest 60 sec
C. 3 Rounds:
Clap Push Ups; amrap (-2); rest 10 sec
Push Ups; amrap (-2); rest 10 sec
Kettlebell Swing 20 unbroken; rest 10 sec
20 Hip Extensions; rest 3:00

Source: OPT
Recommended training day for sectionals athletes; tomorrow recommended rest day

This workout should take approximately 45 minutes. Classes will still begin on the hour, but you should plan to finish a little later than usual if you can. Please help your coaches move things along expediently for the sake of the rest of the group.

On Tuesday morning, I asked Danielle whether she had recently tried a pullup.  She said it had been several months since she tried.   After a 5 second kipping tutorial, Danielle proceeds to get on the bar and do 3 beautiful kipping pullups.  She’s a natural.  That same day, she also completed a set of 4 and a set of 5 – on her first day kipping!!!  Congrats Danielle!  Here’s the video…

Workout of the Day

For Time:
50 KBS – 2/1.5 pd
20 GHD sit ups
10 box jumps – 30/24″
40 KBS – 2/1.5 pd
20 GHD sit ups
20 box jumps – 30/24″
30 KBS – 2/1.5 pd
20 GHD sit ups
30 box jumps – 30/24″
20 KBS – 2/1.5 pd
20 GHD sit ups
40 box jumps – 30/24″
10 KBS – 2/1.5 pd
20 GHD sit ups
50 box jumps – 30/24″

Workout of the Day

Incline Bench Press 5-5-5-3-3-3

4 round for reps and time:

AMRAP press (women: 40%bwt; men 50% bwt)
15 kettlebell swings (55/75)
30 abmat situps*

* soles of shoes together on situps – similar to a butterfly stretch

A. Semi Stiff Legged DL @ 4011; 6-8 x 3 sets; rest 150 sec
B. Russian Kettlebell Swings (forehead height) – 15 unbroken x 3 sets; rest 60 sec*
C. GHD Raises @ 2010; 15 x 3 sets; rest 90 sec

Workout of the Day

Hang Power Snatch 5-5-5-3-3-3

200 DB/KB Swings for time (55/35)

Real Food Challenge Update

So far I have received a grand total of 2 photo entries for the challenge.  Just a reminder that the deadline for entry is this Friday.  If you want a chance to win 3 months of unlimited training, make sure you email your “before” photos to tania@crossfitwinnipeg.com.  You don’t have to show your face on the photos and we won’t show anyone the photos unless you’re one of the finalists.  Even if you are a finalist we will not post anything on the website without your permission.

Many of you have been hesitant to participate because you’ll be away on vacation during the 8 weeks.  I would encourage you to participate anyway.  Vacations can do wonderful things for the reduction of cortisol and fat loss and being away from home is no excuse to eat badly.  To prove it, I’m going to post my workouts and food log in the blog comments while I’m here in Mexico.

– Coach T

Workout of the Day

Press 5-5-5-5-5

Then, 10 Minutes as many reps as possible of:

15 kb swings
15 burpees
15 ball slams
15 dumbbell push press

Athletes choose their own weights today. No “Rx’d”. Note to coaches: make sure balls are slammed onto either the big gymnastics mat (ideal) or a black mat on top of a blue mat….

Announcing the 1st Annual CFW Real Food Challenge!!!

“Eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar.”  It’s the first line of World Class Fitness in 100 Words.  It’s also the most underestimated in its role in our fitness and performance.  If you really want to start seeing results it’s time to start thinking more about what you put into your body.  You put the effort into your training, now I challenge you to put the same effort into your diet.  Check out the details here.

Just released: More details on the 2010 Affiliate Cup

http://games2010.crossfit.com/affiliatecup/affiliate-cup-competition-2010.html

Our affiliate team for regionals will be at least 2 men and 2 women and up to 6 competitors total. 12 teams from Canada may qualify for the CrossFit Games 2010 Affiliate Cup. The Games team must be made up of 3 men and 3 women which do not have to be the same members as the regional team.

So, as we discussed in the team meeting, “try-outs” started awhile ago and will be ongoing. We will announce a team for Regionals and, assuming success at Regionals, we will announce a team for the Games…. so, basically, even if you don’t make it to the “Regional Team”, you may still have a chance at the Games team!

If anyone who is interested in participating in the Affiliate Cup or the 2010 CrossFit Central Canada Sectionals did not make the meeting on Sunday, talk to Tania or Brendan as soon as possible. Sectionals: March 27 & 28  in Edmonton…. Regional Affiliate Challenge May 29 & 30 in Calgary….

Workout of the Day

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

Workout of the Day

7 Rounds For time of:
12 Kettebell Swings (55#/35#)
12 DB Weighted Lunges (35#/25#)

10 Burpee penalty for every time the kettlebell or dumbbells touches the floor during a set.

Then, work on skin the cat.

Reminder that the paleo potluck shower for Suzanne & Johanna Grace is on Sunday at 2:00pm at Shakey’s house.