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.

Back Squat 5-5-5

Tabata Ball Slam
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Ball Slam

Sectionals Athletes: Recommended rest day

A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS

Here’s another video of a CFW member’s accomplishment.  Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it…  Way to go Steve!!!

evening prime time class

With a 10:00 time limit, row 2000m and complete AMRAP double unders. (this workout is from the Big Dawgs Championship Series… yes it’s super tight on the time limit for some of you - just do your absolute best… and yes, you should probably push for a PR 2k row)…

B.

Half tabata mountain climbers
Tabata Single leg glute bridge (alternate legs each round)*
Half tabata grasshoppers
Tabata N-ups

* Glute bridges will be at a slower tempo to be done correctly. Aim for 3-4 controlled reps per round. Learn to activate your glute vs. arch your back.

Big Dawgs Championship Series Participants

Make sure you have access to facility for all workouts. It would be a REALLY good idea to show up during the morning classes to start your workouts if you don’t have everything figured out yet. Workouts and workout rules are posted here:

http://optimumperformancetraining.blogspot.com/2010/01/jan-23rd-competition-workouts.html

Happy Birthday Ren!

Pre-box jump prayer?

Workout of the Day

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.

Real Food Challenge Day 1

“Tabata Diane Mash-Up”

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. For 20 seconds do as many reps of hand stand push ups as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets of each exercise. Your score is counted by total number of reps in 16 rounds.

“Tabata This”

20 seconds of work followed by 10 seconds of rest repeated 8 times, applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

going overhead

A. C&J heavy single; 85% of that 3×1

B. Back Squat 3×3 or 3×5 (increase by 5#)
The idea here is to increase either your 3RM or your 5RM. If you, for example, last did 225 for 3 sets of 5, but you aren’t feeling ready to do 230 for 3 sets of 5, do 230 for 3 sets of 3.

C. Tabata Pushups

D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.

Pulling High

Deadlift. Find your 5RM.

Tabata:
Pushups
Situps
Squats
Burpees

Finish with accumulated 60 seconds in embedded L sit.

In other news:

We have an 11:30 reservation at Chez Cora’s on Provencher Saturday, August 8th (tomorrow!!!).  All members and family are welcome.

Tina Braams, POSE running coach, will be in Winnipeg Friday September 18th.  If enough members are interested, we may host a 2 hours POSE running clinic, at a cost of approx. $30 per person.  Post to comments or send us an email if interested.