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.
A. 3 sets:
Strict pronated pullup AMRAP; rest 15 sec
True Horizontal Ring Row; rest 15 sec
Max L-Sit hold; rest 1 min
B. 20 minutes to build to a max weight on the following barbell complex:
1 strict press
2 push press
3 push jerk
Beast Double:
A. Oly skill work
B. 4 rounds of 1 min for max reps, 1 min rest
Power Clean and Push Jerk (135/95)
Please post results to comments.
Over Head Squat
A. 3 Sets:
Seated DB Press; 8-10reps @ 21X1; rest 1min
Bent Over Barbell Row; 12-15 reps @1111; rest 1 min
B. AMRAP in 12 minutes:
5 Paralette Shoot Throughs
5 Push Jerks (155#/105#)
50 Double Unders
Please post results to comments.
Everyone stretch!
A. Push Jerk; 15 minutes to build to a heavy single
B. Deadlift 3 x 3, all 3 sets at approx. @85-90%
C. 3 Sets:
10 Glute Ham Raises
30 Hollow Rocks
Level 3 Class 2PM:
“Danny”
AMRAP in 20 min:
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
30 pull-ups
Lots of PRs this week - congrats!
CrossFit Winnipeg Athletes
12,9,6,3 rep rounds for time;
Dead Lift – 315#/225#
Muscle Ups
Sectionals Athletes
part 1:
CFWA Workout of the Day
rest 1 hour
part 2:
3 sets for total working time:
3 x [1 hang power clean/2 hang squat clean/3 push jerk - 135#/95#/5 burpees/6 cone touches]
rest 2 min
* DL – you cannot drop weight from top
* muscle ups – arms at full extension at bottom and top
* part 2 – 1 set = 3 rounds of 1 HPC/2HSC/3PJ/5 burpees/6 cone touches – 20′ apart; i.e. you perform the BB complex, back up and perform 5 burpees, then proceed to cone # 1, touch this cone and another one 20′ away from that one for a total of 6 times (i,e each cone 3 times)…then go back to the BB complex and perform the entire set 2 more times; TIME this set, rest 2 minutes and repeat the 3 rounds 2 more times timing each round; add all times together
Power Firm is a local guy who sells weightlifting shoes and Joelle is willing to contact him and organize for him to come to the gym. If interested in buying weightlifting shoes, please email Jojo at jsabourin@tachevalade.org.
Workout of the Day
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!
B-Mac on deads
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
Pre-box jump prayer?
Power Clean & Push Jerk 1-1-1-1-1-1-1 reps
3/week: Tabata Row
Unlimited: Half tabata row
For those competing in Big Dawgs Championship Series this weekend, focus on speed on the lifts. Do not aim for a 1 RM. Half tabata row.
If the sound of “Big Dawgs Championship Series” sounds intriguing to you, it is a single day of multiple competitions on Saturday – a CrossFit competition. If you’re still intrigued, post to comments and we’ll get you more info.
K2E
Deadlift 1-1-1-1-1-1 or 3-3-3-3-3 or 5-5-5-5-5
Then, drop the weight to 50% and complete 3 rounds for time:
10 deadlift
15 DB push press or push jerk
Food Friday by Kimberly
Eat your greens!
I’m back on the real food wagon but I still feel the need for snacks, I’m hoping I can’t go wrong with greens because I’m fortunate to genuinely like them 
My favorite way to cook greens as a snack is to coat them in olive oil and then pan fry them with a little sea salt and a lot of pepper. This works best with brussel sprouts (sliced in halves or quarters) and broccoli, but I think other veggies would work just as well. I use medium heat – don’t want to overheat the extra virgin olive oil. Butter would work too, and then there’s bacon fat but it doesn’t caramelize well.
Another great green snack is kale, in the form of kale chips…you have to try it once to believe me, they are delicious. Wash a couple of kale leaves and rip them into small pieces (discard the hard center stem). Rub them with extra virgin olive oil and a touch of sea salt and lay them in a single layer on a baking sheet. Bake at 375 for 5 minutes and then flip them and bake some more until they just start to brown around the edges, you have to watch them closely, burnt kale doesn’t taste good. The only problem with kale chips is that they take longer to prep and cook then to eat; I take the baking sheet to the living room with an oven mitt and don’t even bother with a plate. My roommate likes them too, so this is primal food you’ll end up sharing. I have made multiple batches at once and I’ve found the best way to “store” them so they stay crispy is to pile them on an uncovered plate in the cupboard – to keep the cats and my roommate from nibbling 
