A1. 3-3-2-2-1-1 Front Squat @ 30X0; rest 2 minutes
A2. 3-3-2-2-1-1 Single Arm DB/KB Press @ 30X0; rest 2 minutes
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
* Note, we have a new dumbbell which can be loaded with plates if weight > 75# is required…
Sectionals Athletes
A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
start with arms extended for A2, lower to clavicles, bench @ 80 deg
Double tomorrow for sectionals athletes… You will need to coordinate with a coach OR find a chin-up bar and a 20″” box for workout 2. Workouts are 6 hours apart.
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.
Then, 5 Rounds of:
Max Double Unders, 1 Minute
Body Weight Dead Hang, 1 Minute
Athletes will have :15 seconds to transition between movements. Coming off the bar constitutes a “foul” and 10 burpee penalty. Every :10 off the bar after coming down is an additional foul.
Mobility Monday
Remember the last time you had a massage? How did it feel when the therapist worked your calves? Were you in tears? We do a lot of jumping and I often find myself with tight calves. This in itself isn’t so bad, but consider the big picture. When we experience pain in a specific joint, it’s usually a good idea to check out what’s going on with the muscles up and down stream from that joint. In other words if your knees hurt, have a closer look at your calves, hamstrings and quads. There are several dynamic and static stretches you can do for your calf muscles (gastrocnemius and soleus). Ask your coach to help you with these. You can also use the foam roller for self myofascial release, as shown in this video.
* Halloween “Thriller” social tickets available at the gym for $10 each. Proceeds going to Cancer Care Manitoba. We’re also going to do a Halloween themed WOD for the event, please let us know if you’re interested in participating.
Congrats to all CFW athletes who participated in the Swamp Donkey adventure race last weekend. Here are Brendan, SK and Norm, who placed 10th overall. More pics and results from other athletes coming soon...
* Please note that the paleo potluck and baby shower for Suzanne, which was planned for this afternoon at Shakey’s house, will be rescheduled. Stay tuned for the new date…
7 rounds for time:
20 Shoulder Press (m:75;w:50)
20 Sit-ups
Finish with Max L-sit. Then do 3 more sets of L-sit at 50% of time of max set.
Training Consistency
Most people surveyed feel that training consistency is the hardest part about getting fit. Some of you are remarkably successful at getting your 3/4/5 or 6 workouts in every week. How do you do it?
