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.

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]

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.

Dip & drive

Take a long warm-up, then:

“Fran”

21-15-9

Thrusters, 95#
Pullups

Partner-assisted pullups are the most effective means for developing your pullups if you can't do pullups yet. Find a partner and do them regularly as part of your warm-up or cool-down.

PLEASE LET ME KNOW IN COMMENTS OR ON WHITE BOARD IF YOU ARE PLANNING TO COME ON WEDNESDAY MORNING.

A. If you haven’t done your thruster challenge yet, you must do it today.

B. Deadlift 1×5 (increase by 10#).

C. For time: 100 Thrusters (95#). The catch: Every minute, on the minute, you have to do 5 burpees.

CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at Westview Park (aka “Garbage Hill”) at 9:30AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity. Important: if location is changed, we will update the web site by 8:30 PM on June 30.

Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders

Rest ~15:00

Workout 2 (from the Canada West Regional Qualifier)
“Jackie”
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups

PART A – PREP:

Two rounds:
Box jump x 12… every 4-6 jumps progress to a higher box
Roll out t-spine and l-spine and anything tight around the hips
Power clean + Front squat empty bar x 12… focus on great technique
Wall extensions and shoulder dislocates
Power clean + Dumbell push press x 12… every 4-6 reps progress to a heavier dumbell

PART B – POWER:
Power Clean + Thruster 1-1-1-1-1-1-1 reps; hold the bar for 5 seconds overhead.

If you can’t nail a great front squat or push press, then we will work on those skills with light weight.

Thruster tri-panel…[mov][wmv]

All of these should be heavy. The first single is about 80% of your goal weight. A typical session might look like this:

Goal weight: 185
165-175-185-175-175-180-180

PART C:

3x/week:
three rounds of max burpees in 90s; rest 60s between sets

unlimited:
10:00 of handstand practice or 5:00 of planks