February 17, 2012 in Programming, Training, WOD by Turbo

The CrossFit Games Open & Class Schedule Changes

Please note the following changes to the CrossFit Winnipeg Class schedule.  Many of these changes are temporary for the sake of the CrossFit Games Open, which start on February 22nd, 2012.  We’ll likely see more changes again in April.

We recommend that you check your class schedule online this week to make sure that we haven’t moved any of your existing reservations.

* The weekend Intro Class is moved from Noon Saturdays to 1PM on Sundays.
* The Monday Night Intro Class is moved to Tuesday night at 6:30PM
* The 5:30PM class on Friday nights has been switched to a mobility class.
* The 5:30PM class on Thursday nights has been temporarily cancelled to accommodate the CrossFit Games Open competition.  5PM, 6PM  and 7PM classes as well as On Ramp are still a go.
* The 5:30PM class on Wednesdays has been changed to Olympic lifting i.e. Oly has moved from 6:00PM to 5:30PM.
* The 5:00PM Mobility class on Wednesday nights has moved to 6:30PM, after Oly class.
* The Saturday Oly class has moved from 10:00AM to 1:00PM.
* The Saturday Mobility Class has moved from 11:00AM to 2:00PM.
* The 1PM and 2PM classes on Saturday are now in a different, OPEN GYM format, and we’ve added another OPEN GYM on Sunday afternoons from 1PM to 3PM.

A few words on the CrossFit Games Open Competition…

Click here to find what all the fuss is about.  As of today, we have 24 competitors on the CrossFit Winnipeg Team, so if you’re interested in competing this is a great opportunity to do so, you don’t need to set aside an entire weekend.  There are also masters categories for those 40 and over.  We will have two times slots set aside for competitors to get their workouts officially scored and submitted and if you want to come out to cheer on the athletes, you’ll want to show up between 6pm and 8pm on Thursday nights and between 11am and 1pm on Saturdays between February 22nd and March 24th.  We will also be doing the competition workouts during regular classes on Thursdays during the Open.  What this means for members not competing is just a few class schedule changes so make sure you have a look at your schedule before you come in.

A few words on the new OPEN GYM Hours…

Please note that this is not a free for all and license to come in and do any random crazy workout!  We care about your success and know that the best way to achieve that success is with carefully thought out programming and a lot of skill work.  We will program a list of options for that time, which will include making up missed workouts for the week, working on the skill of the week, or choosing from a selection of recent crossfit.com workouts.  However, the coach will not do a structured warm-up and cool down as a group.  This will be a good opportunity for competitors to make up missed workouts or to work on skills or to do a double training day. When you arrive, please let the coach know what you are doing and ask for recommendations or suggestions based on your strengths, weaknesses, and training schedule.  E.g.  you may not want to do a bunch of squatting on Saturday afternoon if that’s what we’re doing in regular class on Sunday…

February 12, 2012 in Programming by Turbo

Programming Preview for Week of Feb 13 to Feb 19, 2012

Monday: full body strength & conditioning, rest day for Beasts
Tuesday: conditioning/energy system training
Wednesday: lower body strength
Thursday: skills
Friday: upper body strength & conditioning, rest day for Beasts
Saturday: strength lower body pushing & upper body pulling
Sunday: Oly, double day for beasts, advanced class at 2pm

February 5, 2012 in Programming by Turbo

Programming Preview for Week of February 6 to February 12, 2012

This week, we’ll have a good mix of strength and metabolic conditioning, but with more focus on getting the sets unbroken, figuring out pacing and the mental game.  I’ve simply indicated primary body parts and type of workout, but keep in mind we’ll have short metcons with all the strength days as well.  Stay tuned for more on our competitive Beast program, including skills and double days and the schedule for the CrossFit Games Open. We currently have the advanced class scheduled for Sunday afternoons but we may be switching that up soon.

Monday – Full Body Strength & Conditioning
Tuesday – Upper Body Strength
Wednesday – Skills + Conditioning/Energy System Training
Thursday – Lower Body Strength
Friday – Full Body Strength & Conditioning
Saturday – Skills
Sunday – Upper Body Strength

February 1, 2012 in Programming by Turbo

Programming Preview for week of Feb 1 to Feb 5, 2012

Sorry we’re a little late posting the programming for this week.  I’m sure you’ve noticed we’ve been doing the FrostFit wods this week, but here’s what’s in store for the rest of the week and the coming weeks.  Our next major competitive event is the CrossFit Open, which will run for 5 weeks starting Feb 22nd.  We will do about a week and a half of working on some strength and energy system training, along with a bit of “prehab” work, with some lower body days and some upper body days and some skills and conditioning days.  Then we’ll be switching it up a bit for the Open, with a regular schedule each week allowing everyone to try out the Open workouts and the competitors to keep their game up for the entire 5 weeks.  This will be a programming challenge but we’re up for it.  More on that soon…

Thursday: Conditioning

Friday: Upper Body Strength + Metcon

Saturday: Lower Body Strength

Sunday: Oly + Metcon

January 23, 2012 in Programming by Turbo

Programming Preview for Week of Jan 23rd to Jan 29th, 2012

FrostFit Competitors will be training single days on Tuesday, Wednesday and Thursday.  Friday will be a rest day in preparation for Saturday.

Monday – a bit of everything, as per Ren’s request (if you have any birthday wod request, email me and I will  try to sneak it in)
Tuesday – Oly & Strength
Wednesday – Skills & Conditioning
Thursday – Conditioning & FrostFit Prep
Friday – Conditioning Benchmark – opportunity to get on the board for those not competing on Saturday.  Competitors, work on mobility, visualization and getting some rest for Saturday.
Sunday, Monday, Tuesday, Wednesday will be the 4 FrostFit WOD’s.  Competitors should rest for at least 3 days after FrostFit.

January 16, 2012 in Programming by Turbo

Programming Preview for Week Of January 16 to January 22, 2012

Monday – Shoulder Stability + Conditioning, Rest Day for Beasts
Tuesday – Strength Lower Body  + Metcon
Wednesday – Gymnastics + Metcon
Thursday – Oly Strenth work + Metcon
Friday – Conditioning, Rest Day for Beasts
Saturday – Testing Day – CrossFit Total + 2 additional shorter wods for competitors to practice nutrition and recovery for FrostFit.  If coming for class on Saturday, try to arrive early and start warming up before class starts, as this workout may take more than an hour to complete.  Competitor wods can be done separately with 1 to 2 hours rest in between.

January 9, 2012 in Programming by Turbo

Programming Update for Week of Jan 9 to Jan 16, 2012

FrostFit is going to be here before you know it, and  few weeks later the CrossFit Games Sectional Open Competition.  So this week we have 2 doubles for the competitors, one on Wednesday Thursday and one on Sunday (2PM Advanced Class).  Competitors of all levels are welcome to do the doubles, we now have a lot more space in the back room so you can do your double in there without disrupting the classes.  As we get closer to FrostFit we will taper off the volume a bit the week before FrostFit.  However, we will give training variations for those who are not competing in FrostFit but who are competing in Sectionals. Another warning: this is going to be another rough week on the legs and shoulders so please remember that safety and health are a priority, if you need to take an extra rest day or switch your schedule around, go for it.

Monday – Conditioning
Tuesday – Lower Body Strength + Metcon
Wednesday – Gymnastics/Skils + Metcon
Thursday – Upper Body Strength + Metcon
Friday – Conditioning, Rest Day for Beasts
Saturday – Oly
Sunday – Lower Body Strength + Metcon

January 1, 2012 in Programming by Turbo

Programming Preview for Week of January 2 to January 9, 2012

In preparation for FrostFit and the CrossFit Games Sectional Open competition, we’ll be making a slight change to the competitive athlete “Beast” schedule.  You’ll need to take Fridays off instead of Thursdays as you will be competing on Saturdays.  Don’t worry about it if you can’t make it happen this week but as we get closer to competition you’ll want to get on schedule. 

We also have 2 double days this week.  One on Tuesday and one on Sunday.

Monday – Conditioning, Rest Day for Beasts
Tuesday – Oly + Metcon, Double Day for Beasts
Wednesday – Lower Body strength + Metcon
Thursday  – Gymnastics + Metcon
Friday – Conditioning, Rest Day for Beasts
Saturday – Lower Body Strength + Metcon
Sunday – Oly + Metcon

December 26, 2011 in Programming by Turbo

Programming Preview for the Week of December 26 to January 1

This week we start a new phase in our program, in preparation for FrostFit and The CrossFit Games Sectional Open Competition.  Instead of focusing on upper body strength, lower body strength and conditioning, we will be mixing it up a bit more on a daily basis.  Most days we will start with some strength work, usually a single lift and finish with a “metcon” (metabolic conditioning) workout.  Some of these will be benchmark “Girl” wods and “Hero” wods!

This is just on time, with our pullup bars installed and our new flooring and lifting platforms ready to go!
Monday – Team Workout – The Grinch 2011
Tuesday – Lower Body Strength & Benchmark WOD
Wednesday – Oly + Metcon
Thursday – Conditioning
Friday – Upper Body Strength + Metcon
Saturday – Morning only Classes, Gymnastics + Metcon
Sunday – New Years Day Team Workout at 2PM

December 19, 2011 in Programming by Turbo

Programming Preview for Dec 19 to Dec 25, 2011

Christmas is approaching fast!

HOLIDAY HOURS:

We will be closed on Christmas Day.

Open for morning classes only on Christmas Eve. 

Team Workout on Boxing Day at 2pm. 

Most likely we will be cancelling the 6PM class on Friday, as we are having our staff party on that day. 

Stay tuned for news on when we will have our CFW Holiday Potluck…  We’ll likely be holding it sometime between Christmas and New Years.

There is only one double day for Beasts this week.   It will be posted on Tuesday, but can also be done on Wednesday before the WOD.

Monday: Conditioning, Rest Day for Beasts
Tuesday: Lower Body Strength
Wednesday: Conditioning, Full Body
Thursday: Strength & Conditioning, Rest Day for Beasts
Friday: Upper Body Strength
Saturday: Lower Body Strength, no afternoon classes on Christmas Eve
Sunday: Closed for Christmas Day
Monday: Boxing Day Team Workout at 2PM