Congrats to Helen on her recent 5:06 marathon

Workout of the Day

Complete 7 rounds of:

3 20 yard Short Shuttles
6 L Pull Ups
9 Nine Foot Wall Touches

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

B-Mac on deads

Workout of the Day

A. 5 Rounds:
4-6 Push Jerk @ 12X1; rest 150 sec
4-6 Weighted Strict Chin Ups @ 21X0; rest 150 sec
B. 4 Rounds:
4-6 Push Press @ 12X1; rest 120 sec
15 Chest to Bar Pullups; rest 120 sec
C. 3 Rounds:
4-6 Press @ 12X1; rest 90 sec
20 Pullups (chin must break vertical plane of bar); rest 90 sec

This is a long workout. Exercises are organized in terms of priority, so rather than cutting down on rounds, we’d prefer that athletes come and work through the workout AS PRESCRIBED until they complete it or need to leave. Use a band in parts B & C, if necessary, to cut sets required for pullups to 2 or 3. There is only 150 sec rest between last round of A and first round of B. There is only 120 sec rest between last round of B and first round of C. Closing hours are closing hours, so make sure you arrive with adequate time to complete the workout if you want to do the whole thing (arrive no later than 8:15 AM in the morning or 5:45 PM in the evening).

Source: OPT

Double day tomorrow for sectionals athletes. In order to complete this double day within the open hours at CrossFit Winnipeg you will need to arrive at 8 AM Sharp tomorrow! Part A will need to start at 8:20 AM. Part B will start at 10:00 AM. This should give you approximately 1 hour of rest between. Other options: Do Part A during CFW hours and then do Part B (rower required) at another facility or with special arrangements with another coach who might be in later. Not an option: carrying out the workouts between 11:00AM – 12:30PM at CF Winnipeg.

Modification to sectionals training schedule:

Monday will be a rest day. Tuesday is a double. Wednesday is a single.

IDFusion On Ramp Class

Workout of the Day

5 Rounds:
4-6 High Bar Back Squat @ 40X1; rest 90 sec
AMRAP L Pull Ups @ 2121; rest 90 sec

then:

4 sets of 5-7 reps per leg of DB Split Squat @ 3131; rest 45 sec b/t legs

then:

100 GHD Sit Ups for time

Today and Wed Recommended training days for sectionals athletes
Source: OPT

A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS

Here’s another video of a CFW member’s accomplishment.  Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it…  Way to go Steve!!!

Kip

Workout of the Day

Death by 10 metres

Run 10m on the minute. Each round (every minute) add 10 meters until you can no longer continue.

Then, to continue our week of hammering at your grip, AMRAP in 5 minutes:
1 L-pull up (scale to strict pull up if necessary)
2 Toes to bar
3 C2B (chest to bar) pull ups
4 K2E (knees to elbows)
5 pull ups however

*if the athlete releases the bar, he or she must stop and perform 5 burpees before resuming the complex where the athlete left off. There is no limit on the number of times an athlete can be penalized for releasing the bar.

Modified rope climb

A. Snatch Deadlift 105% (of snatch) x 2 x 2

B. Advanced

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents (from seated!)

Time limit per round: 8:00
(i.e. if you exceed 8:00 on a round, finish the round, but don’t start the next one)

Intermediate

Five rounds for time of:
3 – 6 Strict Pull-ups (choose appropriate assistance…. or resistance)
1 Rope climb
60 second tuck sit between boxes (use the clock to keep track of time!)

Novice

Four rounds of:
5 Partner-assisted pullups
1 Modified rope climb
45 second tuck sit between boxes (use the clock to keep track of time!)

Kip

For time:

100 ft walking lunges
50 burpees
25 knees to elbows
5 rope ascent – 15′
50 box jumps – 24″/20″
25 L Pull Ups
50 GHD Sit Ups

The following video is a good shoulder ROM drill I have been using quite a bit lately. If you are seeing someone about a shoulder problem, then check with your practitioner before doing any of these exercises.

On Monday, August 3, the gym will be closed except for a team workout at 9AM.