Team Workout

CrossFit Winnipeg Athletes

for time:
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups

Sectionals Athletes

part 1:
CFWA Workout of the Day

rest 30 min

part 2
Run 3K as fast as you can

CrossFit Winnipeg Member Luke Worden is working on a university project involving a business plan related to CrossFit.  As part of the research is is looking for about 20 contacts who would be willing to discuss CrossFit with him for the project.  Since I know you all love CrossFit, here’s your chance to talk about it to someone who actually understands.  If you would be willing to help out, please contact Luke at the gym or email him at luke.worden@gmail.com.

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

Believe

5 Rounds of:
AMRAP in 3 minutes:
7 Dead Lift – 225#/155#
7 pullups
rest 3 min b/t rounds

record total rounds and reps as score and post to comments

Sectionals Athletes:
double on Sat, rest on Mon, double on Tues

Source: OPT

Sectionals Athletes
part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec

rest as needed before part 2

Part 2
Do CFWA WOD

Single tomorrow for sectionals athletes.
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.

9AM class

Workout of the Day

7 sets for total time:
30 double unders
20 pull ups
10 push jerk from rack – 135#/95#
rest 2 min

Recommended training day for Sectionals athletes; tomorrow rest day
Source: OPT

3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Pull Ups
Burpees

Source: OPT
Recommended training day for sectionals athletes; Sat & Sun on as well

Happy Birthday Derek G.!

5 rounds for max loads:
Power Clean, 3 reps; rest 90s
Max Wattage on Rower; rest 90s
Weighted Chin Ups, 1 rep; rest 90s
* For max wattage on rower the objective is to register the highest # possible in wattage. Take a few warm-up strokes and then start doing power strokes until you feel you have maxed out.

I just noticed someone got Mandy’s pullups on video, so here it is for all to see… Mandy started with us when we moved into the new location on Des Meurons, but over the last couple of months, she’s really stepped it up.  I suspect that her new way of eating, along with her consistent hard work and great attitude, is what got her a spot on the “Chicks who do Chins” board. Congratulations Mandy!

the aftermath

Power Snatch 3-3-3-1-1-1

more jumping?

Workout of the Day

A. 5 rounds:
3 Overhead squat at 3010; rest approx 90s
3 Supinated Grip strict or weighted chin ups at 3010; rest approx 90s

B. 3 sets of 25 (or 10, or 15) GHD Situps unbroken

(Note… if you break any set, stop the set there for all exercises… ie if you get 2 reps on the overhead squat before dropping, do not pick it up for the last rep)

Happy Birthday Brad S. & Smokey Jo!

Real Food Challenge Day 5