Workout of the Day

Crossfit Winnipeg Athletes
part 1
A. Split Jerk – 3,2,1,3,2,1; rest 240 sec
B. Front Squat – 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups – 100 for time

Sectionals Athletes, do part one, rest as needed

part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%

Crossfit can do different things to different people. It not only tests our physical abilities but our mental fortitude as well. Below is a blog post from Kelly Starett, post thoughts to comments.
Crossfit Snitting

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

Every Minute for 10:00
3 Max Vertical Jumps
10 DB Split Jerks (5 right / 5 left )

Loading for dumbell: Women 20%, men 25%

Workout of the Day

Every minute on the minute for 15 minutes perform the following:

6 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans
6 Dumbbell Split Jerks (3 right/3 left)

Loading should equal 45% of bodyweight.

Here’s a great article Kimberly posted in the comments yesterday. Some explicit language. I like how : a.) it references the rescue Robin and his team performed recently; and b.) it has some phenomenal words of insight on doing hard things.

http://www.stumptuous.com/rant-54-december-2009-havent-been-theredone-that-have-an-opinion-anyway

If you want to come in for both the morning and evening session, you can do the double workout option,  otherwise stick to the single workout.

Single Workout Option:

Part A:

Deadlift 5 reps

If you have been training with us for more than 2 months and did not reset your deadlift last week, go for 85% of your previous 5 rep max.  Everyone else add 5# to 10# to your previous lift.

Part B:

7 rounds for time of:

3 Push Jerks or Split Jerks (155#/105#)
6 Pull Ups
9 Push Ups

Part C:

Max double unders in 2 minutes.

Double Workout Option:

AM Workout:

Deadlift 3,3,2,2,1,1

300 sec rest b/t sets; ensure you only do 6 sets!

PM Workout:

AMRAP in 20 minutes of:

5 Push Jerks or Split Jerks (135#/95#)

10  Pull Ups

15 Push Ups

20 Double Unders