Erika - walking lunges

A. Push Press; build to a heavy set of 3 then drop the weight to 85 % of that and do 5 more sets of 3 at that weight focusing on technique and speed.
B. 15 min amrap:
8 DB Walking Lunges
8 DB Hang Power cleans
8 DB Push Press
Row 300M/250M

Notes:
A. Today’s focus is perfect technique and speed.  Rest as needed, approx 2 minutes between sets.
B. Choose 1 set of dumbbells for entire workout and aim to not to set them down during the dumbbell complex part of the wod.  Ladies row 250M, guys row 300M.

Please post results to comments.

Angelas Audrey came to visite CFW

A. 3 Rounds at 90%
8 OH Walking Lunges
8 Box Jumps
rest 1 min between rounds
B. 3 Rounds at 90%
8 Power Cleans
8 Shuttle Runs
rest 1 min between rounds
B. 3 Rounds at 90%
8 Thrusters
8 Barbell Hop Burpees
rest 1 min between rounds

Please post results to comments.

Doing the Front Squat

A. 3 attempts for weight and reps:
1 power clean
1 push Jerk
1 back squat
1 push Jerk from behind the neck
1 overhead squat
1 attempt at max unbroken ring dips
B. Tabata sit-ups for total reps

Please post results to comments.

Please post results to comments.

Chalk it up!

A. Press; 5 x 3; do all 5 sets at 4-5% more than you did on Nov 8
B. Power Clean or Hang Power Clean Wave 3, 2, 1, 3, 2, 1, 3, 2, 1; rest up to 2 min betwen sets
C. Boat Rockers

Please post results to comments.

5PM WOD

A. Press 5 x 5;  all 5 sets at same weight, approx. 4-5% more than you did on Oct 26
B.  Power Clean; Build to a heavy set of 3
C. 3 Sets:
15 Toes to Bar
15 Reverse Hyper

Beast Double:
This can be done before or after class, preferable with some rest in between
A. 5 sets:
1 muscle up with ring support hold OR ring support hold followed by 1 muscle up negative (for ring support try to hold with palms forward or at least thumbs forward)
10 unbroken “bunny hop” box jumps (increase height per set as needed)
rest as needed between sets
B. Intervals (run, row, airdyne)
4 min @50%
3 min @90%
3 min @50%
2 min @90%
2 min @50%
1 min @90%
1 min @50%
1 min @90%
2 min @50%
2 min @90%
3 min @50%
3 min @90%
4 min @50%
*percentages refer to effort for the total interval of time

Please post results to comments, including press and clean weights.

Bench Press

Workout of the Day

For loads:
A. Back Squat @ 30X0; 3,3,2,2,1,1; rest 240 sec
B. Power Clean @ 12X1; 2,2,2,2,2; rest 180 sec

Sectionals Athletes rest day tomorrow.

Reminder: Please send your Real Food Challenge AFTER pics and essay by Friday.  I’ve only received 3 entries so if you want to be in the running get to it!

Not cool

Workout of the Day

Deadlift 3 or 5 RM (add 5-10# to best)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans
Strict Pull Ups

*Perform Power Cleans at 75% of 1 RM

Sectional Athletes Rest Day

A few words about torn callouses

I’ve been meaning to post about this for a while and I noticed that Brendan commented on it as well, so here goes.  We’ve become almost obsessed with those “badges of honour”; you know what I’m talking about…  bruises on your collarbone from cleans, bleeding shins from deads and torn calluses from pullups.  We act as if these are signs of strength.  In many ways they are, but they also reveal our weaknesses.   We’re all guilty of having done it at one time or another.  In fact, I’ve got ripped palms at this very moment.  I could attribute it to the over 200 pullups I did in the span of 48 hours, but that still doesn’t mean it’s cool.  Read this post from Freddy over at CrossFit One World.  He provides perspective on torn up hands.  The fact is: if you are strong at strict pullups, you won’t have to kip so hard.  This is exactly why we discourage kipping until our athletes have the strength to do dead hang pullups on their own.  So what can we do?

1) Get stronger so you don’t have to kip so damn hard. Lots of strict pullups, negatives and weighted pullups.  The coaches will help you with this.

2) Unless it’s a competition or some other exceptional situation, stop the workout as soon as you start bleeding all over the bar.

3) Consider factors that are creating extra friction.  Gripping the bar too hard, under moisturized hands, over moisturized hands, sweaty hands, too much chalk, a taped bar.  A taped bar for instance, helps with grip because it creates a ton of friction.  This is why a lot of athletes prefer to use a taped bar, but I know that I get more rips on a taped bar.  We’ve actually gone through over 20 rolls of tape in the past 2 1/2 weeks!  If you use tape your hands regularly, I would encourage you to bring your own as we only carry small amounts for first aid purposes and for the rings.  At the current usage rate, we may need to start charging for it.  I would also ask that when you tape the bar, only use what you need for your spot and remove it if you get any blood on it.

4) Learn where your breaking point is and prepare for it.  Most people don’t rip until they hit a certain volume of pullups.  For me, it’s about 100 on a taped bar and at least 150 on a non-taped bar (I just discovered this recently).  If you know what that point is, take a couple of extra minutes to tape your hands or get some gloves ready.

Love your hands…

Coach Turbo

Team 1

Team 2

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!

Perform 3 Power Cleans and 9 Ball Slams on the minute for 10 minutes.

*Complete Power Cleans at 65% of 1 RM *Ball Slam use 20/14 lbs

*Emphasize power in the slam – not concerned about squat depth here…

*For every rep not completed perform 1 handstand push up or dive-bomber push-up (according to your current abilities) after the workout.

Source: CrossFit Football

Rest day today for sectionals Athletes.
Two sessions tomorrow (rest as needed between sessions).
Single on Wednesday.
Rest on Thursday.