Workout of the Day

10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

rest 10 min

AMRAP Double Unders – 3 attempts, rest as needed b/t attempts

Rest day tomorrow for sectionals athletes

Workout of the Day

On the minute every minute for a max of 20 minutes:
Power Clean and Push Jerk – (Use 70% of your 1RM Clean and Jerk) x 2
6 KBS – 2/1.5 pd

Sectional Athletes Part 2:

rest EXACTLY 60 min

for time;
Row 350 m
25 burpees
Row 350 m

Congratulations to the Crossfit Winnipeg Great Grain Relay Teams. Way to represent!

Crossfit Winnipeg Athletes

Back Squat 3-3-3

21, 15, 9 reps AQAP, but not for time of:
Bent Over Rows
Strict Chin Ups

Weight: Use 75% of your 1RM bench press plus 20/10#

Rest day for sectionals athletes, plan for a 2-3 hour session tomorrow

This post is all dedicated to Dereks stellar performance on Saturday, February 27th.

Congratulations to Derek on taking first in his weight class and fifth overall. And just to note, Derek pulled 107kg (235lbs) with a POWER clean and jerk. Here are a few vids of Derek in action.

Derek`s 107kg Clean and Jerk

Derek`s 81kg Snatch

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