CrossFit Winnipeg, Inc. » thruster

Wednesday, March 10th, 2010

Turbo — Wed, 10 Mar 2010 01:48:55 +0000

another great grain relay action shot

CrossFit Winnipeg Athletes

for time;
50 double unders
5 thrusters – 95#/65#
40 double unders
10 thrusters – 95#/65#
30 double unders
15 thrusters – 95#/65#
20 double unders
20 thrusters – 95#/65#
10 double unders
25 thrusters – 95#/65#

Sectionals Athletes

part 1:
Do CFWA Workout of the Day

rest 6 hours

part 2:
for time;
150 KBS – 2pd/1.5pd

Friday, February 5th, 2010

Turbo — Fri, 05 Feb 2010 01:29:39 +0000

Workout of the Day

3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Pull Ups
Burpees

Source: OPT
Recommended training day for sectionals athletes; Sat & Sun on as well

Happy Birthday Derek G.!

Friday, November 27th, 2009

Turbo — Fri, 27 Nov 2009 00:51:26 +0000

Ready?

* CrossFit Winnipeg will be closing at 9:00 am on Saturday and Sunday this weekend for the barbell certification.

Workout of the Day

3 Rounds For Time of:
Row 500m
15 Burpee Box Jumps
15 DB Thrusters 35/20

Food Friday – by Kimberly

Beets with Toasted Walnuts and Feta (from www.cheeseslave.com)

9 little beets (enough to cover the bottom of a 9 x 13 baking dish)

1 cup chopped walnuts, pecans would work too

½ – ¾ cup of feta (I used the kind in a block with no liquid)

Extra virgin olive oil (enough to lightly coat the beets)

Sea salt

Preheat oven to 375

Peel the beets and chop into ½ inch cubes, then toss with oil and sprinkle with sea salt in a baking dish. Cover with aluminum foil and bake until tender (30 – 45 minutes). Remove from oven, stir in chopped walnuts/pecans and top with crumbled feta. Broil just until the feta starts to brown.

This dish tastes delicious enough to be dessert since beets are a high sugar vegetable. I tried the same thing with butternut squash and it worked but it didn’t have the same flavour profile. And if you buy beets with the greens attached you can sauté the greens using the recipes from last week. Any other interesting vegetable dishes out there?

Coach’s Note:

Please keep in mind that cheese, even goat’s feta causes a significant insulin response. It also tends to disrupt the acid-alkaline balance, so if you have any inflammation or auto-immune issues or if you want to lose fat, you’ll want to limit your dairy intake.

Tuesday, November 24th, 2009

Turbo — Tue, 24 Nov 2009 00:39:55 +0000

Counting or thinking?

Workout of the Day

For time:
Row 500m
40 Kettlebell Swings, 1.5/1 Pood
30 Pull-ups
20 Thrusters, 95/65 lbs
10 Burpees

Sunday, November 22nd, 2009

Turbo — Sun, 22 Nov 2009 00:23:37 +0000

Sledge fun

Workout of the Day

7 rounds for time:
9 DB thrusters – 20% bw ea.
6 Box Jumps – Mid Thigh
3 Tire Flips

Saturday, November 14th, 2009

Turbo — Sat, 14 Nov 2009 01:23:34 +0000

Heavy Swings

Workout of the Day

“Jackie”

For time:

Row 1000m
50 Thrusters (45#)
30 Pull-ups

Friday, November 6th, 2009

Turbo — Fri, 06 Nov 2009 00:59:41 +0000

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.

Saturday, October 10, 2009

Turbo — Sat, 10 Oct 2009 00:09:39 +0000

Mikko Salo's Sandbag Sprint at the 2009 CrossFit Games

* CrossFit Winnipeg will be closed on Thanksgiving Monday, October 12th except for a team workout at 9:00am.

Workout of the Day

AMRAP in 15 minutes of:

5 Sumo Deadlift High Pull

7 Hang Power Cleans

9 Thrusters

(95#/65#)

Sumo Dead Lift High Pull…[wmv][mov]

Hang Power Clean… [wmv] [mov]

Thruster tri-panel…[mov][wmv]

Friday, August 14, 2009

brendan — Fri, 14 Aug 2009 00:37:13 +0000

some painful moment during Fran

A. Push Press 3×5 (increase over press by 5-10#)

B. Complete 3 rounds for total score:

Thrusters at 70% 5 rep push press for 1 minute
Rest 1 minute
Knee to elbow for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
Rest 1 minute

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

Tuesday, July 28, 2009

brendan — Tue, 28 Jul 2009 00:34:46 +0000

Dip & drive

Take a long warm-up, then:

“Fran”

21-15-9

Thrusters, 95#
Pullups