Workout of the Day

CrossFit Winnipeg Athletes
for time;
30 wall balls – 20/14# to 10 ft
80 double unders
20 KBS – 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

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

CFW Out and About: Mandy in Pheonix

Workout of the Day

General Membership Workout of the Day

A. Snatch 3-3-3-1-1-1
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min

Sectionals Athletes Workout of the Day

A. 5 Rounds:
2.2.2 Power Snatch @ 11X1; rest 120 sec
4.4 Close Grip (14″) Bench Press @ 30X0; rest 120 sec
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min

2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight. For example:
sets should/may/might look like this for snatch:
set 1 – 100,95,85
set 2 – 95,90,85
set 3 – 90,85,80…

Try and change the weights and be back on the bar in 10s or less (coaches/helpers should be available to help you do this)

Recommended training day for Sectionals Athletes. Tomorrow on as well.
Source: OPT

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

5 rounds for time(s):
Run 200 m
15 Snatch (95/65)
Run 200 m
Rest 2:00

Snatch includes a full squat every rep!

Don't go buy an expensive ice pack. Instead get a supply of styrofoam cups, fill up a couple with water and keep them in your freezer. Not only is it cheaper, but it's *way* more effective. About 5 minutes of massage with one of these puppies will do the job.

Light phase. Day 1/8.
The light phase will be a mix of technique work, posterior chain development at high volume/low intensity, and some lifting at lower volumes. We will resume our “regular” programming on Friday next week. Try to avoid the temptation to do “extra” work that isn’t already a part of your regular weekly activity. Your body will reward you for this.

Nutrition modification…. for August 20 – 28 eat lower carbohydrates than usual and increase fat intake. A simple way to do this is to eat vegetables instead of fruit for most of your meals. If you are Zoning, cut the carb blocks down by about 40-50% and add 3 fat blocks for every carb block you cut. If you have no idea what you’re eating or why talk to your coach!!!

A. Snatch heavy single; 85% of that 3×1

B. Snatch Push Press 5-5-5 (RPE of 9)

C. 1+ L Up ladder – how far can you go on only 20 sec rest b/t sets? If you can’t L-Up, do knees to elbows. If you can’t K2E, do stict pullups.

D. Stretch quads, hamstrings and soleus.

Nicole

Snatch heavy single; 85% of that 3×1

Overhead Squat 3×2 (approx 80% of 1RM)

5-4-3-2-1-2-3-4-5
single leg squat variation, left
single leg squat variation, right
box jump squat start to squat landing
rest 60 seconds

* aim to make each round more difficult on the way down and keep it as difficult as possible on the way back up.

Snatch – heavy single; 85% of that x 1 x 3
Clean & jerk – heavy single; 85% of that 1 x 3

Unlimited: Weighted sit-ups – 3 x 10
3/week: 3:00 row for meters OR Thruster challenge

You’re going to need to build up to your heavy singles at a moderate to fast pace to finish this workout within the hour.

7 days left to register a score for the thruster challenge. (yeah, I said that yesterday…. but this time for real!) Maybe we will do burpees throughout July in honour of all those who choose not to put up a thruster challenge score

Birthday Pull Ups

Snatch

Novice: Overhead Squats 5-5-5-5-5  Keep it light and focus on a deep quality squat.

Intermediate: 1-3-5 Pressing Snatch Balance-Snatch Balance-Overhead Squat.  Keep it light and focus on technique.  The idea is to get used to landing in a solid overhead squat.

Advanced: Snatch Sets of 2 with no more than 75% to 80% of 1RM.  Focus on technique.

Then, X rounds for time of:

Novice:
Practice squat cleans
then do 3 heavy sets of 5 high bar back squat
then do 5 sets of 10 burpees as fast as possible. Rest 1 minute between sets.

Intermediate:
Squat clean – heavy single*
then do 5 heavy sets of 3 high bar back squat
then do 5 sets of 10 burpees as fast as possible. Rest 1 minute between sets.

Advanced:
Snatch – heavy single*
Squat clean – heavy single*
High bar Back squat – heavy single*

* Instructions for heavy singles: warm-up the fundamentals of the lift working on technique. Then over approximately 7 sets of 1-3 reps, with short rest periods between sets, build up to a heavy single. This does not need to be a new max, but if you can increase by 2-3%, that is a bonus.

Some highlights from my experience at the Great Basin CrossFit Regional Qualifiers….