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.

that was fun, right?

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

much better than "no pain, no gain"

Workout of the Day

Press 1-1-1-1-1 or 3-3-3-3-3 or 5-5-5-5-5

Then, 5 rounds for time:

8 push-ups
16 sit-ups
32 double-unders or side-to-sides

* Remembrance Day Team Workout: CrossFit Winnipeg will be closed Wednesday, November 11th except for a Team Workout at 9:00AM.

* If anyone wants some pumpkins, we are giving ways the ones we used for our Halloween workout.  They are at the gym; first come first serve.

Workout of the Day

I know you've been waiting for this one

Press 5-5-5-5-5 or 3-3-3-3-3 or 1-1-1-1-1

Then, 4 rounds, for reps:

1 set max push-ups

1 set max double unders

1 minute rest

Still warming up...

Workout of the Day

Press 1-1-1-1-1

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.

This wasn't even his highest jump

Workout of the Day

Press

3-3-3-3-3

Then, 4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb

* 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.

Balls out: so many photos to choose from...

Workout of the Day

Shoulder Press 5-5-5-5-5

Videos on Shoulder Press by Mark Rippetoe, author of “Starting Strength“:
Basic Positions: [wmv] [mov]
Torso Positions: [wmv] [mov]
Hand Positions: [wmv] [mov]

Then, as many kettlebell swings as possible in 2:00 minutes.

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...

Workout of the Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Some reading for the desk jockeys out there, courtesy of Coach B:

Until I have a more definite answer, I typically recommend that you avoid any prolonged static posture by moving around every 15-20 minutes.

Read more.

* 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?

Deadlift

Press 3×5 (add 5lbs to last workout)

Complete 5 rounds:

Bodyweight Back Squat Max Reps; rest 15 seconds *if you stop longer than 5 seconds at the top, your set is over
7 Burpee Box Jumps 20″; rest 60 seconds *aim for fast, unbroken sets

READ THIS… DO THIS!!!!!!

“We consistently have to cue our athletes to keep their knees out in the deepest ranges of their squat.”

Sound familiar?? Read on to learn how you can get your coach to shut up about your freakin knees!