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
part 1
A. Split Jerk – 3,2,1,3,2,1; rest 240 sec
B. Front Squat – 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups – 100 for time

Sectionals Athletes, do part one, rest as needed

part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%

Crossfit can do different things to different people. It not only tests our physical abilities but our mental fortitude as well. Below is a blog post from Kelly Starett, post thoughts to comments.
Crossfit Snitting

Workout of the Day

5 Rounds of:
AMRAP in 3 minutes:
7 Dead Lift – 225#/155#
7 pullups
rest 3 min b/t rounds

record total rounds and reps as score and post to comments

Sectionals Athletes:
double on Sat, rest on Mon, double on Tues

Source: OPT

Crossfit Winnipeg Athletes Workout of the Day

Back Squat 5-5-5

Tabata Ball Slam
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Ball Slam

Sectionals Athletes: Recommended rest day

Workout of the Day

Crossfit Winnipeg Athletes
“Lactate Shuffle”
Rowing for max meters:
5 min on, 2.30 min off, 6 min on, 3 min off, 7 min off, DONE

Source: Crossfit Endurance

Sectionals Athletes
[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores

Source: OPT

Want to check out one of our very own athletes compete in an Olympic lifting competition? Coach Derek will be sporting his singlet and throwing around some heavy weight on Saturday February 27, 2010 at 10:00am at the Dakota Community Centre, 1188 Dakota Street. Go Dewy!

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

Workout of the Day
On the minute:

Perform 3 Power Cleans and 9 Ball Slams on the minute for 10 minutes.

*Complete Power Cleans at 65% of 1 RM *Ball Slam use 20/14 lbs

*Emphasize power in the slam – not concerned about squat depth here…

*For every rep not completed perform 1 handstand push up or dive-bomber push-up (according to your current abilities) after the workout.

Source: CrossFit Football

Rest day today for sectionals Athletes.
Two sessions tomorrow (rest as needed between sessions).
Single on Wednesday.
Rest on Thursday.

Workout of the Day
Females
For time;
10 HSPU, 3 L Pull Up, 9 HSPU, 4 L Pull Up, 8 HSPU, 5 L Pull Up, 7 HSPU, 6 L Pull Up, 6 HSPU, 7 L Pull Up, 5 HSPU, 8 L Pull Up, 4 HSPU, 9 L Pull Up, 3 HSPU, 10 L Pull Up

Males – BWT below 150#
For time;
15 HSPU, 10 L Pull Up, 13 HSPU, 10 L Pull Up, 11 HSPU, 10 L Pull Up, 9 HSPU, 10 L Pull Up, 7 HSPU, 10 L Pull Up, 5 HSPU, 10 L Pull Up, 3 HSPU, 10 L Pull Up, 1 HSPU, 10 L Pull Up

Males – BWT 150-175#
For time;
15 HSPU, 8 L Pull Up, 13 HSPU, 8 L Pull Up, 11 HSPU, 8 L Pull Up, 9 HSPU, 8 L Pull Up, 7 HSPU, 8 L Pull Up, 5 HSPU, 8 L Pull Up, 3 HSPU, 8 L Pull Up, 1 HSPU, 8 L Pull Up

Males – BWT 175-200#
For time;
15 HSPU, 6 L Pull Up, 13 HSPU, 6 L Pull Up, 11 HSPU, 6 L Pull Up, 9 HSPU, 6 L Pull Up, 7 HSPU, 6 L Pull Up, 5 HSPU, 6 L Pull Up, 3 HSPU, 6 L Pull Up, 1 HSPU, 6 L Pull Up

Males – BWT 200+#
For time;
15 HSPU, 4 L Pull Up, 13 HSPU, 4 L Pull Up, 11 HSPU, 4 L Pull Up, 9 HSPU, 4 L Pull Up, 7 HSPU, 4 L Pull Up, 5 HSPU, 4 L Pull Up, 3 HSPU, 4 L Pull Up, 1 HSPU, 4 L Pull Up

Rest day for sectionals athletes tomorrow.
Source: OPT

Workout of the Day

CrossFit Winnipeg Athletes
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B. 4 Rounds:
7-9/leg DB Split Squat @ 3011; rest 90 sec
15-20 GHD Raises @ 2020; rest 90 sec

Sectionals Athletes
rest as needed after doing CFWA WOD. Then complete the following:

[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

Single tomorrow for sectionals athletes.
Source: OPT

Workout of the Day

A. 5 Rounds:
4-6 Push Jerk @ 12X1; rest 150 sec
4-6 Weighted Strict Chin Ups @ 21X0; rest 150 sec
B. 4 Rounds:
4-6 Push Press @ 12X1; rest 120 sec
15 Chest to Bar Pullups; rest 120 sec
C. 3 Rounds:
4-6 Press @ 12X1; rest 90 sec
20 Pullups (chin must break vertical plane of bar); rest 90 sec

This is a long workout. Exercises are organized in terms of priority, so rather than cutting down on rounds, we’d prefer that athletes come and work through the workout AS PRESCRIBED until they complete it or need to leave. Use a band in parts B & C, if necessary, to cut sets required for pullups to 2 or 3. There is only 150 sec rest between last round of A and first round of B. There is only 120 sec rest between last round of B and first round of C. Closing hours are closing hours, so make sure you arrive with adequate time to complete the workout if you want to do the whole thing (arrive no later than 8:15 AM in the morning or 5:45 PM in the evening).

Source: OPT

Double day tomorrow for sectionals athletes. In order to complete this double day within the open hours at CrossFit Winnipeg you will need to arrive at 8 AM Sharp tomorrow! Part A will need to start at 8:20 AM. Part B will start at 10:00 AM. This should give you approximately 1 hour of rest between. Other options: Do Part A during CFW hours and then do Part B (rower required) at another facility or with special arrangements with another coach who might be in later. Not an option: carrying out the workouts between 11:00AM – 12:30PM at CF Winnipeg.

Modification to sectionals training schedule:

Monday will be a rest day. Tuesday is a double. Wednesday is a single.