Power Snatch – 10 sets of 3 reps; rest 5 min b/t sets

Sectionals Athletes

part 1:
CFWA Workout of the Day

rest as needed

part 2:
Sprint Run 800 m @ 100%
rest 6 min x 3

Sectionals Athletes: long session tomorrow. Be here at 8.

Press 5-5-5

4 Rounds for Time:
Shuttle run
15 Ball Slams
+
Shuttle run

Sectionals Athletes

Work at 60-80% on each of the following – emphasis on technique… spend about 5-10 minutes at each station.

Rope Climb (emphasis on footwork… however, throw in a couple L position rope climbs if you can)
+
Wall Ball Technique (work on catching low)
+
Box jump technique – sets of 15 unbroken – build up as high as 30″ if possible
+
Single Arm KB Overhead Squat – sets of 10
+
L-Sit – 3 attempts for max time

Double day tomorrow. Long session double on Sunday.

Not cool

Workout of the Day

Deadlift 3 or 5 RM (add 5-10# to best)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans
Strict Pull Ups

*Perform Power Cleans at 75% of 1 RM

Sectional Athletes Rest Day

A few words about torn callouses

I’ve been meaning to post about this for a while and I noticed that Brendan commented on it as well, so here goes.  We’ve become almost obsessed with those “badges of honour”; you know what I’m talking about…  bruises on your collarbone from cleans, bleeding shins from deads and torn calluses from pullups.  We act as if these are signs of strength.  In many ways they are, but they also reveal our weaknesses.   We’re all guilty of having done it at one time or another.  In fact, I’ve got ripped palms at this very moment.  I could attribute it to the over 200 pullups I did in the span of 48 hours, but that still doesn’t mean it’s cool.  Read this post from Freddy over at CrossFit One World.  He provides perspective on torn up hands.  The fact is: if you are strong at strict pullups, you won’t have to kip so hard.  This is exactly why we discourage kipping until our athletes have the strength to do dead hang pullups on their own.  So what can we do?

1) Get stronger so you don’t have to kip so damn hard. Lots of strict pullups, negatives and weighted pullups.  The coaches will help you with this.

2) Unless it’s a competition or some other exceptional situation, stop the workout as soon as you start bleeding all over the bar.

3) Consider factors that are creating extra friction.  Gripping the bar too hard, under moisturized hands, over moisturized hands, sweaty hands, too much chalk, a taped bar.  A taped bar for instance, helps with grip because it creates a ton of friction.  This is why a lot of athletes prefer to use a taped bar, but I know that I get more rips on a taped bar.  We’ve actually gone through over 20 rolls of tape in the past 2 1/2 weeks!  If you use tape your hands regularly, I would encourage you to bring your own as we only carry small amounts for first aid purposes and for the rings.  At the current usage rate, we may need to start charging for it.  I would also ask that when you tape the bar, only use what you need for your spot and remove it if you get any blood on it.

4) Learn where your breaking point is and prepare for it.  Most people don’t rip until they hit a certain volume of pullups.  For me, it’s about 100 on a taped bar and at least 150 on a non-taped bar (I just discovered this recently).  If you know what that point is, take a couple of extra minutes to tape your hands or get some gloves ready.

Love your hands…

Coach Turbo

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

Scott & Robin represent at the Great Grain Relay

CrossFit Winnipeg Athletes

Clean and Jerk – 5RM
(no more than 3 sec reset on ground b/t reps)

Sectionals Athletes

part 1:
Do CFWA Workout of the Day

rest 3 hours

part 2:
Row 2K
30 SDLHP – 115#/80#
Row 1K
20 SDLHP – 115#/80#
Row 500 m
10 SDLHP – 115#/80#

SDLHP – bar MUST reach chin height WITHOUT dipping chin downwards.

Double day tomorrow.

Steve & RC at the Great Grain Relay: nice hand-off

Workout of the Day

Row 2K
30 SDLHP – 115#/80#
Row 1K
20 SDLHP – 115#/80#
Row 500 m
10 SDLHP – 115#/80#

SDLHP – bar MUST reach chin height WITHOUT dipping chin downwards

Sectionals Athletes: Double days on Tuesday & Wednesday. 3 hour rest b/t WODs on Tuesday. 6 hours on Wednesday. Hold to rest periods as close as possible.

Now who says we don't do abs?

B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec

C. AMRAP Double Unders in 8 min

Source: OPT

Rest day tomorrow for sectionals athletes

Intense

as many rounds/reps in 20 minutes:
Row 300 m
AMRAP HSPU
AMRAP Ring Dips
AMRAP Push Ups

Sectionals Athletes

part 1:
CFWA workout of the day

rest 6+ hours

part 2:
for time:
30 box jumps – 20″”
10 chin ups
30 box jumps – 20″”
20 chin ups
30 box jumps – 20″”
30 chin ups

Coach Charles Poliquin and Coach Turbo

Workout of the Day
CrossFit Winnipeg Athletes

A1. 3-3-2-2-1-1 Front Squat @ 30X0; rest 2 minutes
A2. 3-3-2-2-1-1 Single Arm DB/KB Press @ 30X0; rest 2 minutes
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8

* Note, we have a new dumbbell which can be loaded with plates if weight > 75# is required…

Sectionals Athletes

A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
start with arms extended for A2, lower to clavicles, bench @ 80 deg

Double tomorrow for sectionals athletes… You will need to coordinate with a coach OR find a chin-up bar and a 20″” box for workout 2. Workouts are 6 hours apart.

Happy Birthday Coach Steve (aka Explicit)!!

Gymnastics rings are soooo fun

After working on technique, begin workout….

Clean & Jerk Every Minute on the Minute
60% for minutes 1-5
65% for minutes 6-10
70% for minutes 11-15

then, 73%x1, 76%x1, 79%x1, 82%x1… rest 2-3 minutes between each of these last 4 reps

Rest 3 minutes, then do:

3 rounds of 1 minute on, 1 minute off
Hollow Rock
L-Sit on Parallettes or box

Source: Anaerobic Endurance

Today is a rest day for Sectionals Athletes. Next 3 days on. Double on Saturday.