May 10, 2012 in WOD by Yvonne

Friday, May 11, 2012

Fitness:
A. 5 Rounds for max reps:
1 min Wall Ball
1 min Double Unders
1 min Burpees
1 min Rowing
1 min Rest
B. 15 min mobility work. Coach’s choice.

Health:
A. 3 Rounds:
1 min Wall Ball
1 min rest
1 min Double Unders
1 min rest
1 min Burpees
1 min rest
1 min rowing
1 min rest

Performance:
Rest or go to Mobility Class. Plan some fun outdoor activities for the weekend.

Rest if you are competing on Saturday!

Please post results to comments.

May 9, 2012 in WOD by Yvonne

Thursday, May 10, 2012

Fitness:
A. Front Squat 5 sets of 4
B. For time:
4 rounds for time of:
5 Thrusters (105/75)
5 Burpees
5 Weighted Pull-ups (20/15 lbs)
5 Box Jumps (24/20)
250m row
run out to the bridge & back

Health:
A. 3 Sets:
Front Squat or Goblet Squat x 4 reps
Rest 90 sec
Ring Row x 3-4 reps
Rest 90 sec
B. 2 Sets not for time:
5 heavy thrusters
5 burpees
5 Pullups/ring rows
5 Weighted Russian Step-Ups per side
250M Row
Walk/run out to the bridge & back

Performance:
A. Front Squat 5 sets of 4
B. 4 rounds for time of:
5 Thrusters (135/95)
5 Burpees
5 Weighted Pull-ups (30/20 lbs)
5 Box Jumps (30/24)
250m row
Run out to the bridge & back

Please post results to comments.

May 8, 2012 in WOD by Yvonne

Wednesday, May 9, 2012

Fitness:
A. 3 sets for quality:
KB Snatch x 6 reps per side
KB Russian Situp x 6 reps per side
KB Windmill x 6 reps per side
B. Every minute on the minute for 10 minutes:
Sprint 50M, start lying on your back

Health:
A. 3 sets for quality:
KB Snatch 6 reps per side
KB Russian Situp x 6 reps per side
KB Windmill x 6 reps per side
B. Every 2 minutes for 10 minutes:
Sprint 50M, start lying on your back OR Airdyne 15 sec at 85%, rest for remainder of the interval.

Performance:
Same as Fitness.

Please post results to comments.

May 7, 2012 in WOD by Turbo

Tuesday, May 8, 2012

Fitness:
A. 5 sets of:
Push Press x 4-5 reps @ 11X1
Rest 45 seconds
Dip x 4-5 reps @11X1
Rest 45 seconds
GHD Hip Extension Weighted x 8-10 reps @21X2
Rest 45 seconds
B. Tabata Mash-Up
Kettlebell Swings (55/35)
Pushups

Health:
A. 3 Sets:
Push Press 4-5 reps @11X1
Rest 90 sec
Dip 4-5 reps @11X1
Rest 90 sec
GHD Hip Extension 8-10 reps
Rest 90 sec
B. Reverse Tabata Mashup (10 sec work + 20 sec rest)
KB Swings
Pushups

Performance:
A. 3-4 sets of:
Push Press x 2-3 reps @11X1
Ring Dips 2-3 reps weighted @11X1
Glute Ham Raise Weighted x 8-10 reps
Rest 3 minutes
B. Tabata Mash-Up
Kettlebell Swings (70/55)
Pushups

Please post results to comments.

May 6, 2012 in WOD by Yvonne

Monday, May 7, 2012

Fitness:
A. 4 sets:
Overhead Squat, 3-4 reps @ 2211
Rest 45 sec
True Ring Rows 6-8 reps
Rest 45 sec
Hanging Leg Raise 6-8 reps
Rest 45 sec
B. 5 rounds for time of:
15 Air Squats
15 Sit-Ups

Health:
A. 3 sets:
Overhead Squat/Goblet Squat, 3-4 Reps @2211
Rest 60 sec
True Ring Row 6-8 reps
Rest 60 sec
Hanging Leg Raise 6-8 rpes
Rest 60 sec
B. 4 Rounds not for time:
6 goblet squats
12 sit-ups

Performance:
Rest or go to mobility class. Spend some time on food prep and scheduling some mobility work or some bodywork (massage, chiro, ART, etc.)

Please note that the deadline to register for the CrossFit for Choices Team  competition this weekend is Tuesday, May 8th.  We are also on the  lookout for a few volunteers for an hour or two on the day of the competition.  If interested in getting involved or volunteering, please contact Kyle at kylewilzer@live.com.

May 6, 2012 in Programming, WOD by Turbo

Programming Preview for Week of May 7th

This week we continue with our strength and conditioning phase with most days having a strength or skill focus and finishing with a metcon. Here’s the preview for this week. We’ve only listed the focus for that day, and we’ll usually have a conditioning finisher.

Monday: Full Body Strength with focus on squatting
Tuesday: Full Body Strength with focus on upper body pushing
Wednesday: Skills & Conditioning
Thursday: Full Body Strength with focus on squatting and pulling
Friday: Skills & Conditioning
Saturday: Full Body Strength with focus on Upper Body Pushing & Lower Body Pulling
Sunday: Benchmark Day

May 5, 2012 in WOD by Yvonne

Sunday, May 6, 2012

Benchmark Sunday!

Fitness:
“Nate”
AMRAP in 20 min:
2 muscle-ups
4 handstand pushups
8 kettlebell swings (70/55lbs)

Health:
5 sets:
6 tough ring rows/pullups
6 pushups/dips
10 heavy KB swings
rest 2 min

Performance:
Same as Fitness

Options for Open Gym this weekend:
- make up a wod you missed this week
- work on skill of the week, the splits, front split left and right and middle splits
- work on your Performance Benchmarks
- do one of these recent dot.com wods:
Shoulder Press
5, 5, 5, 5, 5
OR
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Pick up each set where you left off.

Please post results to comments.

May 4, 2012 in WOD by Yvonne

Saturday, May 5, 2012

Fitness:
A. Front Squat; 5 sets of 5
B. Pullup + Back Squat Ladder with the timer going off at 90 second intervals.
1st interval:
1 strict pullup + 2 kipping pullups
2nd interval:
1 BWT Back Squat + 2 air squats
3rd interval:
2 strict pullup + 4 kipping pullups
4th interval:
2 BWT Back Squat + 4 air squats
5th interval:
3 strict pullups + 6 kipping pullups
etc. until you can no longer complete the reps or up to a max of 21 minutes i.e. 14 intervals.

Health:
A. Front Squat; 4 sets of 5 rest 2 min between sets:
B. Every minute on the minute, complete the following:
2-3 Back Squats the first interval
2-3 Challenging ring rows or pulups the second interval.
Rest the remainder of the 90 sec interval and keep going with this rep scheme for 21 minutes.

Performance:
A. Front Squat; 5 sets of 5
B. Pullup & Back Squat Ladder
1st interval:
1 strict pullup @ + 2 kipping CTB pullups
2nd interval:
1.25 % BWT Back Squat 1 rep + 2 jumping air squats
3rd interval:
2 strict  pullups + 4 kipping CTB pullups
4th interval:
1.25 % BWT Back Squat 2 reps + 2 jumping air squats
5th interval:
3 strict pullups + 6 kipping CTB pullups
etc. until you can no longer complete the reps or up to a max of 21 minutes i.e. 14 intervals.

Options for Open Gym this weekend:
- make up a wod you missed this week
- work on skill of the week, the splits, front split left and right and middle splits
- work on your Performance Benchmarks
- do one of these recent dot.com wods:Shoulder Press5, 5, 5, 5, 5
OR
“The Chief”
Max rounds in 3 minutes of:
Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Pick up each set where you left off.

Please post results to comments.

May 3, 2012 in WOD by Yvonne

Friday, May 4, 2012

Fitness:
A. 20 min at a steady non maximal pace, focusing on skill work/quality of movement:
1 rope ascent
3 Turkish Get-Up per side
12 Crossovers
300M Row
B. 2 rounds of 1 min at each station:
hold L-sit on paralettes
hold front split left
hold bottom of squat
hold front split right
hold front leaning raise
hold middle split

Health:
A. Same as fitness, work on keeping that submaximal pace and rest as needed.
B. 2 rounds of 30 seconds at each station + 30seconds of rest:
hold L-Sit on paraletttes
hold front split left
hold bottom of squat
hold front split right
hold front plank
hold middle split

Performance & Strength: Rest or go to Mobility Class.

Please post results to comments.

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May 3, 2012 in Blog, WOD by Turbo

Welcome Quinn & Kyle to the CFW Coaching Staff

CrossFit Winnipeg is proud to announce that Kyle Wilzer and Quinn Taylor have officially accepted coaching positions as part of the CFW staff.  They have been shadowing On Ramps and regular classes for several months and have worked tirelessly to hone their coaching skills.  They have earned leadership of their own classes and you will be seeing even more of them around the gym.   Both Quinn and Kyle have been long time members of CFW and have shown their passion for CrossFit and fitness in general. You can have a look at their profiles on our Staff page.

Welcome to the team!