Erika - walking lunges

A. Push Press; build to a heavy set of 3 then drop the weight to 85 % of that and do 5 more sets of 3 at that weight focusing on technique and speed.
B. 15 min amrap:
8 DB Walking Lunges
8 DB Hang Power cleans
8 DB Push Press
Row 300M/250M

Notes:
A. Today’s focus is perfect technique and speed.  Rest as needed, approx 2 minutes between sets.
B. Choose 1 set of dumbbells for entire workout and aim to not to set them down during the dumbbell complex part of the wod.  Ladies row 250M, guys row 300M.

Please post results to comments.

A. Deadlift; build to a heavy but not maximal set of 2, then do 2 more sets of 2 at that weight
B. AMRAP in 12 min:
5 Strict Toes to Bar + 5 Kipping Toes to Bar
5 Push Press + 5 Push Jerk

Intro Class at Noon

3 Rounds:
AMRAP in 5 min:
3 Burpees
6 Walking Lunges
9 KB Swings
Rest 1 min between rounds

Please post results to comments.

As I’m sure you can see, we’ve been working hard to get the new gym ready for classes and for FrostFit coming up.  I just wanted to update you on the renos and give a bit a of a timeline for upcoming work and events.  We are still waiting on city permits for the new showers and changerooms, we really want to have them done before FrostFit but if the permits and the brand new showers we ordered don’t come in, we may have to go a little  longer without them. The pullup bars are up and we’ve also had the pipes moved on the cinder block wall, this is good because it means handstand pushups and wall ball shots!  We still need to remove some of the old hardware and paint the wall but that will be done in the next few months.  And in bigger news, the secondary gym is just about ready, we are painting it and will be putting down the flooring this weekend so that the new On Ramp class will have a place to train and leave the regular classes with a bit more space.  This room will also be available for personal training and for working individually on skills without disrupting the classes.  The room is actually big enough that we can have a small class such as On Ramp or Mobility AND individuals working in there at the same time.  We are working on a system for putting up higher rings for muscle ups and climbing ropes but in the meantime, we will put up some rings in the secondary gym for those who want to work muscle-ups. 

We are knee-deep in FrostFit planning and it looks like it’s going to be epic.  About 100 competitors and even more spectators!  Thanks to everyone who has volunteered to help, we wouldn’t be able to do it without you!  All volunteers will be getting a phone call over the next few days to confirm your responsibilities and your T-Shirt size so that we can get you a volunteer shirt.  We will also be confirming times to be there and whether we will need you to come to the meeting on the Friday evening before the competition.  If anyone else wants to volunteer we are still taking names, just let Lianne or Yvonne know at reception.  Thank you and good luck!!!

–Coach T.

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.

Kettle bells go up...and they stay there...

For Time:
Row 500M
10 Shuttle Runs (run 10M forward + 10M backward)
20 Toes to Bar
30 Clean & Jerk (135#/95#)
20 Pushups
10 Shuttle Runs (run 10M forward + 10M backward)
Row 500M

Beast Double

Do the following anytime during the day or at the Advanced Class at 2PM
For time:
10 Pistols
90 double unders
8 pistols
70 double unders
6 pistols
50 Double unders
4 pistols
30 double unders
2 pistols
10 double unders

This is a friendly reminder that the speed limit in the driveway and parking lot of our new facility is 15km per hour.  We understand that this feels like a snail’s pace, however, this rule is in effect for safety and we would ask that all members be mindful of sharing the driveway and parking lot with our neighbours.

Remembrance day WOD

A. Build to a heavy single push press
B. From CrossFit.com November 5, 2011:
For time:
Row 300/250 meters
135/95 pound Push press, 20 reps
Row 300/250 meters
135/95 pound Push press, 15 reps
Row 300/250 meters
135/95 pound Push press, 10 reps
Row 300/250 meters
135/95 pound Push press, 5 reps

Beast Double (Modified from Nov 3, 2011 WOD):
20 Rounds of 30 sec of work + 30 sec of rest, rotating between the following stations, for max points:
Rope Climbs 1 ascent = 1 point
Sandbag Carry 1 mat length = 1 point
Double Under 4 reps = 1 point
“The Pit” aka running in place on the crash mat with 75/55lb barbell 4 steps = 1 point
Spiderman Plank = left knee to left elbow + right knee to right elbow = 1 point

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.

Coach Brad rocking the box jumps

Workout of the Day

Bench Press 5-5-5-3-3-3

For as many reps as possible… 7 rounds of 1:00 on; 0:45 off….

Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press

Use 50% of body weight. Pick up where you left off when timer stopped

Another great post from member Chris’ blog…

New Year's Day Team Workout

Workout of the Day

Press 5-5-5-5-5

Then, 10 Minutes as many reps as possible of:

15 kb swings
15 burpees
15 ball slams
15 dumbbell push press

Athletes choose their own weights today. No “Rx’d”. Note to coaches: make sure balls are slammed onto either the big gymnastics mat (ideal) or a black mat on top of a blue mat….

Announcing the 1st Annual CFW Real Food Challenge!!!

“Eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar.”  It’s the first line of World Class Fitness in 100 Words.  It’s also the most underestimated in its role in our fitness and performance.  If you really want to start seeing results it’s time to start thinking more about what you put into your body.  You put the effort into your training, now I challenge you to put the same effort into your diet.  Check out the details here.

Just released: More details on the 2010 Affiliate Cup

http://games2010.crossfit.com/affiliatecup/affiliate-cup-competition-2010.html

Our affiliate team for regionals will be at least 2 men and 2 women and up to 6 competitors total. 12 teams from Canada may qualify for the CrossFit Games 2010 Affiliate Cup. The Games team must be made up of 3 men and 3 women which do not have to be the same members as the regional team.

So, as we discussed in the team meeting, “try-outs” started awhile ago and will be ongoing. We will announce a team for Regionals and, assuming success at Regionals, we will announce a team for the Games…. so, basically, even if you don’t make it to the “Regional Team”, you may still have a chance at the Games team!

If anyone who is interested in participating in the Affiliate Cup or the 2010 CrossFit Central Canada Sectionals did not make the meeting on Sunday, talk to Tania or Brendan as soon as possible. Sectionals: March 27 & 28  in Edmonton…. Regional Affiliate Challenge May 29 & 30 in Calgary….

K2E

For those who were interested in going to watch the Manitoba Open Weightlifting Competition tomorrow, it has been canceled. If you want to see people lift weights you’ll have to come to our competition on Sunday afternoon!

Workout of the Day

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

Workout of the Day

“Johanna Grace”

15 push press (145#/100#)
row 300m
15 thrusters (145#/100#)
row 300m
15 power clean & jerk (145#/100#)

Food Friday

Kimbery has some real food for us this week.

Purple Ham Hock Gumbo

One ham hock

Half a purple cabbage sliced thin

A few carrots, onions, and celery if you like it, I don’t.

Stock or water

Cayenne pepper, paprika, thyme, parsley, garlic powder, bay leaves or throw in whatever suits your taste; I prefer a lot of cayenne. Use full to half teaspoon portions of spices.

I was at the store the other day and saw ham hocks, and they looked primal, so I bought one…but never even having seen one before, I needed to find a recipe to go with it J Turns out, they’re all bean recipes…pork and beans, who knew? Anyway, I found a recipe for ham hock cabbage gumbo and then changed it up to make it primal. I used my big Le Creuset pot (I treated myself to some awesome cookware this summer!) but next time I’ll use a slow cooker. Sauté the veggies for a bit and then throw in the ham hock and enough water to just cover. Simmer for a 2-3 hours. I’m guessing a slow cooker on low for 8 hours would work too. When a knife cuts through the meat like a hot knife through butter, it’s done, take the ham out and let it cool for a bit. Remove the meat from the bone, shred it a little and add it back to the gumbo. Adding shredded cauliflower is a good rice substitute, or you could do like I did and add a generous portion of high fat yogurt to a bowl and enjoy. The leftovers were even better.

Getting a ham hock from your butcher or farmer should be cheap and natural/organic no-hormone, nitrate-free pork is always best. A ham bone would probably work too. If anyone is considering the primal lifestyle experimenting in the kitchen is the best place to start, I’ll admit not everything works but when it does…yum! Don’t think of it as giving up sugar, instead look at it as an opportunity to try new vegetables, meats, spices and recipes.