Deadlifts
AMRAP in 3 min
Row 150M
15 Ball Slams
3 min active rest
AMRAP in 3 min:
8 burpees
8 pullups
3 min active rest
AMRAP in 3 min:
20 Double Unders
20 KB Swings
3 min Active Rest
AMRAP in 3 min:
10 Box Jumps
10 pushups
Please post results to comments.
Workout of the Day
4 rounds for time
60 unbroken double unders
30 unbroken wall balls – 20#/14# to 10 ft
Sectionals Athletes: Rest day tomorrow. Plan for a 2 – 3 hour session on Tuesday.
Read “Joint by Joint Approach to Training” by Mike Boyle. It will give you some insight on why backs ache, or knees hurt, or how rotator cuffs come to get inflamed. You might be surprised that it has very little to do with your back, knee or rotator cuff itself. The coles notes version of *what* to do about it… do your joint mobility including wall slides and lots of hip/ankle work… make sure you’re regularly training GHD raises and ring rows. If you *do* get an ache, ice it, but also look “upstream” and “downstream” for the source of the problem. Read the full article at TMUSCLE.com (note, this site is not very work/family safe)
Workout of the Day
CrossFit Winnipeg Athletes
for time;
30 wall balls – 20/14# to 10 ft
80 double unders
20 KBS – 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees
Sectionals Athletes
part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec
rest as needed before part 2
Part 2
Do CFWA WOD
Single tomorrow for sectionals athletes.
Source: OPT
New Year's Team Workout
Back Squat 5-5-5-3-3-3
Athlete’s choice….
5 Rounds for time:
10 K2E
10 Wall Ball
10 Hip Extensions
OR
For time:
50 K2E
50 Wall Ball
50 Hip Extensions
It seems Kimberly was inspired by the copious amounts of shrimps ingested this week by yours truly…
The weather is almost tropical, here’s some recipes to match.
I was craving something a little different this week and Tania’s travel posts inspired me to buy some shrimp and find a new recipe to go with them. I found a tasty looking recipe on one of my favorite paleo food blogs from CF Santa Cruz Central. They’re a little labour intensive but well worth it and a nice change from the usual pork/beef/chicken + veggie meals. I squeezed some fresh lime juice on the shrimp before serving to add some kick, avocado slices would be a nice addition too.
http://cfscceat.blogspot.com/2009/07/coconut-shrimp.html
With the leftover thawed shrimp I’m going to make some primal jambalaya, I’ve made it once before and love, love, loved it!
http://www.marksdailyapple.com/primal-jambalaya/
The “Meat at the Forks” meatshop at The Forks sells Andouille sausage (and other nitrate-free bacon and sausage products). In a pinch I’m sure Chorizo or Italian spicy sausage would work too.
Enjoy!
–Kimberly
Benchmark 1/5
150 Wall Ball Shots for time
… then recover with a light rowing pace for 5 minutes
This is a test of primarily stamina, accuracy and coordination. If all of those are in order it will test endurance as well. If not, you may find your balance put to the test. Then, of course, there’s the mental toughness aspect… “this too shall pass”…. And, of course, if any of these areas are found wanting, Karen – at 150 repetitions – is an excellent opportunity for practice 
Happy Holidays!
* Limited hours today for the Barbell cert. 8:00AM to 9:00AM only.
No feet
10 Rounds for time:
12 Pull-ups
12 Wall Ball Shots
As Many Rounds as Possible in 20 Minutes of:
10 Wall Ball Shots (20#/14#)
10 Kettlebell Swings (75#/55#)
10 Pull-ups
“Fight Gone Bad”
3 Rounds for total reps:
Wallballs
Sumo Deadlift High Pull
Box Jump
Push Press
Row (Calories)
Rest 1:00 between rounds
Here come those magic words we’ve been without for the last 8 days….
10 to 1, for time, of:
Toes to Bar
KB Swings (55/35)
Wallballs (20/14)
Skill Work
A. Clean Pull 85% (of clean) x 3 x 2
B. “Fight Gone Bad!”
Three rounds of one minute at each station, with one minute rest at end of each circuit:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
C. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.
