May 13, 2013 in WOD by Tiffanie

Tuesday, May 14 2013

Spirit award winners – 2013 CrossFit Games Open

Fitness:
A. 4-5 sets:
strict MU 3-4 reps
Glute Ham raise 6-8 reps
B. 10 minutes to complete the following:
50 DB Push Press (55/35)
50 Steps Walking Lunge
Remainder of the time: cover as much distance as possible with farmer carry using the same weights as the rest of the workout

Health:
A. 4-5 sets:
strict MU 3-4 reps
Glute Ham raise 6-8 reps
B. 4-5 sets not for time:
DB Push Press 4-5 reps; rest 5 breaths
DB Walking Lunge 8-10 steps; rest 5 breaths
Farmer Carry 2 gym lengths
Rest 2 min between sets

Performance:
A. 4-5 sets:
strict MU 3-4 reps (add weight if you can)
Glute Ham raise 6-8 reps (add weight if you can)
B. 10 minutes to complete the following:
50 Push Press (135/85)
50 Steps Walking Lunge with barbell in front rack
Remainder of the time: cover as much distance as possible with barbell overhead

Post weight and distance covered to comments.

Coach’s Tips:

For part A we are doing STRICT muscle-ups.  If you cannot do a strict muscle-up do a jumping muscle up with a controlled negative.  You can also practice going back and forth through the transition.  If you do not have strict pullups and dips, you should practice pullup negatives and ring supports.  Glute ham raise is essentially a hip extension followed by knee flexion on the GHD.   If you cannot do a proper hip hinge or full glute ham raise, do single leg bridges instead.  For Part B the clock will be set to 10 minutes.  During that time, you will complete 50 push presses, then 50 steps walking lunge.  In the remaining time cover as much distance as possible with farmer carry (Fitness) or overhead barbell carry  (Performance).  If you have shoulder issues for performance you can also just walk with the barbell in the front rack.

May 11, 2013 in WOD by Tiffanie

Sunday, May 12 2013

Med ball push ups during a Team WOD

Sunday is Skils, Make Up or Benchmark Day.  You can come in and work on skills, make up a workout you missed from this week’s programming or do the following benchmark.

“Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch (135/95)

Post times to comments.

If you do not have muscle ups you will need so sub a pulling movement and a pushing movement for each  muscle-up, and if you are new to CFW (less than 3 months) or not comfortable with a full snatch, work on overhead squat or hang power snatch instead.

May 6, 2013 in WOD by Turbo

Tuesday May 7, 2013

Fitness:
A. 5 sets not for time:
Strict Muscle up 2-3 reps
TGU 2 per side heavier than last time
stretch hip flexor in lunge 30 sec per side
B. Accumulate 3 min in handstand hold, every time you let go, do 10 KB Russian swings (60/45) & 20 mountain climbers
C. Accumulate 3 min in L-Sit on paralettes, every time you let go, do 10 goblet squats (60/45) & 20 bootstrappers

Health:
A. 5 sets not for time:
Strict Muscle up 2-3 reps
TGU 2 per side heavier than last time
stretch hip flexor in lunge 30 sec per side
B. 3 sets: Handstand hold 20-30 sec + 10 Russian KB Swings  + 10 Mountain climbers + 90 sec rest
C. 3 sets: L-Sit or Tuck sit 20-30 sec + 5 goblet squats  & 10 bootstrappers

Performance:
A. 5 sets not for time:
Strict Weighted Muscle up 2-3 reps
TGU 2 per side heavier than last time
stretch hip flexor in lunge 30 sec per side
B. Accumulate 5 min in handstand hold, every time you let go, do 10 American KB swings (70/55) & 20 mountain climbers
C. Accumulate 4 min in L-Sit on paralettes with 45lb plate under feet which you cannot touch, every time you let go, do 10 double KB front squat (55/35 per hand)  & 20 bootstrappers

Coach’s Tips

For Part A, if  you do not have muscle-ups but are close, do a jumping muscle-up or kneeling muscle-up followed by a negative.  If you do not have pullups and dips, work on pullup negatives (1 or 2 per set) and ring supports 15-30 sec hold per set).  for the Turkish get ups you can increase in weight per set if you like, but you are aiming to go heavier than last time we did these, as long as technique is solid, meaning elbow locked out, shoulder well packed and wrist straight.  Finish each set with 30 second hip flexor stretch per side, any type of lunge will do as long as you are hollowing & squeezing your glutes.  The coach can help you with this.  For Part B, kick up to the wall into a handstand and make sure that technique is perfect, with hollow body and open shoulders.  Every time you break form or come down, do 10 russian swings and 20 mountain climbers (do both sides to count 1 rep).  If you cannot kick up to a handstand or if you have issues with shoulders or cannot lock out elbows, do a plank variation instead. You can record your time or the number of sets as your score.  Part C is similar, except with L-sit on paralettes and goblet squats and boots trappers as your ‘punishment’.  If you cannot do L-sit with straight legs on paralettes, go to a tuck sit, if this is too difficult, you can elevate hands on boxes but make sure it is challenging enough that you can’t hold for the full 3 minutes.

Below is a video of an unweighted bootstrapper, it’s ok but this guy isn’t particularly flexible and is not getting the perfect full range of motion.  I also like to do them so that your knees touch your elbows and you shift the weight from heels to balls of the foot as you go.

February 14, 2013 in WOD by Turbo

Friday, February 15, 2013

Fitness:
A. Press 4 sets of 4
B. For time:
10 suicides immediately followed by 5 rounds of:
2 muscle ups
8 toes to bar
Finish with 10 suicides

Health:
A. Press 4 sets of 4
B. 4-5 sets not for time:
2-3 Muscle-Ups (or 2-3 Pullups + 2-3 Dips/Pushups)
4-5 Strict Toes to Bar or hanging leg raises
Walk/Run/Row at easy recovery pace for 1 min  + 1 min full rest

Performance:
A. Press 4 sets of 4
B. For time:
10 suicides immediately followed by 5 rounds of:
4 muscle ups
12 toes to bar
Finish with 10 suicides

Coach’s Tips

We continue with our pressing progression.  Build up to a heavy set of 4, not necessarily a 4RM, then do 3 more sets of 4 at that weight.  If you did the sets of 5 on Tuesday, add 4-5% this time.  If you got all 15 reps last time, add 5% if you had a hard time or missed a rep or two, add 4%.  Use a calculator and fractional plates to work with exact weights.  If possible, use the same barbell or type of barbell as last time.  If you were not in on Tuesday, go by feel and record your weight so that you can build on this next time. Part B has 10 suicides as the buy in and the cash out.  For the purpose of this workout, 1 suicide will count as 1 trip there and back for most of the length of the gym as set up by the 6AM coach.   Touch the floor at each end.  If yo have any issues with knees or ankles, you can sub rowing or air dyne for the running.  Sub 2 pullups and 2 dips or pushups for each muscle-up as needed. Toes to bar can be hanging leg raises.

January 10, 2013 in WOD by Turbo

Friday, January 11, 2013

Tuesday night jerks

Fitness:
A. 20 minutes skill work on muscle ups
B. 7 Rounds for time:
7 pushups
7 pullups

Health:
A. 20 minutes skill work on muscle-ups
B. 5 sets:
2-3 hanstand pushups or negatives
2-3 strict pullups, weighted pullups or negatives
Rest 90 sec between sets

Performance:
A. 20 min skill owrk on muscle-ups
B. 7 Rounds for time:
7 handstand pushups EROM (on 45lb plates for men/25lb plates for women)
7 chest to bar pullups

Coach’s Tips:

A. If you have strict muscle-ups, start practicing putting them together with a full turnout and elbows straight at the bottom.  If you are close, work on jumping muscle-ups with negatives.  Just remember that if you are competing negatives will make you sore so take the steps necessary to recover and keep the volume low and positions perfect.  If you do not have several strict pullups and ring dips, work on those instead.  You can work on false grip ring pullups or bar pullups and if you don’t have dips, work on simple ring supports.  You can also ask the coach if there are any tips they can give you for FrostFit based on the division you are competing in.

B. I would like to see everyone getting through this workout without too much difficulty so scale the reps so that you aren’t standing around too much.  Kipping is allowed on the handstand pushups.  Ask the coach for tips if you are competing in FrostFit.   As usual if you do not have strict pullups, do ring rows and if you have a strict pullup you can use a band.

January 5, 2013 in WOD by Turbo

Sunday, January 6, 2013

Ren’s  look of determination on his DU’s.

Benchmark Sunday!
Fitness & Performance:
“Amanda”
9-7- and 5 reps, for time of:
Muscle-up
Squat Snatch (135/95)

Health:
A. 15-20 min skill work on snatch as assigned by coach
B. 4-5 sets:
2-3 muscle-ups strict or 2-3 pullups + 2-3 dips or pushups
2-3 Overhead Squat
Rest 1 – 2 min

Coach’s Tips

This is a workout from the 2010 CrossFit Games.  Scaling options include reducing the weight on the snatches or modifying the movements.  The coach will take some time to review the snatch with you and determine what variation of the snatch will work best for you in this workout.  We want to ensure that you are doing the movement correctly and consistently before adding the time factor.  This means that some of you may be doing overhead squats, while others do power snatches, while others do hang snatches.  Ic you can do strict muscle-ups you may try to kip them for this workout.  If you cannot do strict muscle-ups but you are close, you can do jumping muscle-up with a negative.  If you do not have several dips and several strict pull-ups, one scaling option is doing paralette shoot throughs.  You may also choose one challenging pushing movement and one challenging pulling movement, e.g. toe pushups & horizontal ring rows.  We don’t recommend foot assisted ring dips in a timed workout, as these are best done slow and controlled.

November 15, 2012 in WOD by Turbo

Friday, Movember 16, 2012

Fitness:
A. Muscle Up skill work
B. Ascending Ladder AMRAP in 10 minutes:
Handstand pushups
Paralette Shoot Throughs

Health:
A. Muscle Up skill work
B. Ascending Ladder AMRAP in 10 minutes:
Handstand pushups
Paralette Shoot Throughs
Rest 5 breaths between each of the movements

Performance:
A. Muscle Up skill work.
B. Ascending Ladder AMRAP in 10 minutes:
Handstand pushups
Muscle ups

Coach’s Tips

A. For the Performance stream, if you can do several consecutive strict muscle-ups you can work on stringing them together with a full turnout, kipping or weighted muscle-ups.  If you are strong at dips and pullups but don’t quite have a strict muscle-up, work on your muscle-up negative and your transition, from knees or a box.  If you do not have at least 5 strict ring dips and pullups, you will be working these movements today.  Do 4-5 sets of pullup work and dip or ring support work.  E.g. 2-3 tough strict ring rows or 2-3 strict chest to ring pull-ups or negatives followed by 2-3 reps of tough ring dips, ring dip negative or ring support.  Make sure you are comfortable with a good unassisted ring support before moving on to ring dips.

B. See how far you can get in 10 minutes, staring with 1 handstand pushup then 1 muscle-up, then 2 handstand pushups, 2 muscle-ups, 3 handstand pushups, 3 muscle ups etc.   They do not have to be unbroken but should be full range of motion.  If you can do hanstand pushups to 1 abmat or less you can go ahead and do those, otherwise, stick to wall walks, divebomber pushups or box assisted handstand pushups.  If you are doing the performance stream, try to do them at a deficit, i.e. with hands on paralettes or plates.    If you cannot do strict muscle-ups or cannot do the entire workout at Performance stream standards, do paralette shoot throughs.  If you can do several strict muscle-ups, you may kip them in the workout but make sure you get full extension at the bottom.

Another quick note: Saturday is a testing day and we are doing some weightlifting totals so if you plan to come in on Saturday rest or take it easy on Friday.  Also Saturday is going to be a long one, so if you can arrive and start warming up on your own, it will give us some extra time to build up to our max weights for the workout.

October 4, 2012 in WOD by Yvonne

Friday, October 5, 2012

Congrats on the September personal bests... Though I have a feeling some of you are too shy or too humble to put them on the board...

Fitness:
A. 10 minutes muscle-up skill work
B. For time:
Cash in with 30 Burpees
5 rounds:
5 ring dips
5 deadlift (BWT)
Cash out with 30 Burpees

Health:
A. 10 minutes muscle-up skill work
B. 5 Rounds for quality not for time:
5 Deadlift
5 Ring Dip
5 Burpees
Rest 1 min

Performance:
A. 10 minutes of muscle-up skill work
B. For time:
Cash in with 30 burpees
then 5 rounds:
5 weighted ring dips (20:15)
5 deadlift (1.5BWT)
Cash out with 30 burpees

Coach’s Tips:
A. If you can do multiple consecutive strict muscle-ups, work on weighted strict muscle-ups. If you can do a jumping muscle up or a kipping muscle-up but not strict, work on jumping muscle-up with a strict negative. Otherwise work on false grip ring rows, transitioning into an assisted ring dip and or ring support.
B. Though this is for time, the coach will not tolerate poor technique. Please be mindful and respect the coach’s suggestions for weights and for modifications. If you cannot do ring dips, do ring pushups or regular pushups instead. Choose either Health, Fitness or Performance rather than picking and choosing parts of the workout from one or the other. If short on time or bars, set up with a partner of similar strength and stagger start i.e. when first partner finishes the burpees the other can start.

We’d like your feedback on our class Schedule

A few things we learned from Coach Varbanov

September 20, 2012 in WOD by Yvonne

Friday, September 21, 2012

Fitness:
A. 4 Sets:
Strict Toes to Bar 5-7 reps @2121
Single Arm DB Press 5-7 reps @21X1
Rest 1 min
B. AMRAP in 15 minutes:
1 Handstand Pushup
1 Strict Pullup
1 Strict muscle-Up
1 Pistol (per leg)
2 Handstand Pushups
2 Strict Pullups
2 Strict Muscle-Up
2 Pistols (per leg)
3 Hanstand Pushups
3 …
etc.

Health:
A. 4 Sets:
Strict Toes to Bar; 3-5 reps @2121
Single Arm DB Press; 3-5 reps @21X1
Rest 1 min
B. 15 minutes of skill work, alternating between the following movements.
Handstand Pushup
Strict Pullup
Strict muscle-Up
Pistol (per leg)
Rest as needed between exercises.

Performance:
A. 4 Sets:
Strict Toes to Bar; 5-7 reps @2121
Single Arm DB Press; 5-7 reps @21X1
Rest 1 min
B. AMRAP in 15 minutes:
1 EROM Handstand Pushup
1 Strict CTB Pullup
1 Strict muscle-Up
1 Weighted Pistol (per leg)
2 EROM Handstand Pushups
2 Strict CTB Pullups
2 Strict Muscle-Up
2 Weighted Pistols (per leg)
3 EROM Hanstand Pushups
3 …
etc.

Coach’s Tips

A. Let the reps and tempo determine the load.  On the strict toes to bar, we are starting from a dead stop, no swinging.  Extra points for pointing your toes and keeping legs straight.  Scale to hanging leg raises or V-ups.

B. There is a lot going on in this one.  Perfect the movement then move on to the next one.  If you cannot do a strict muscle-up but can do a kipping muscle-up, do a negative instead and work on slowing down the transition.  Scale pullups to negatives and use a band or bench for assistance on the pistols.  If hanstand pushups are easy, use plate or paralettes to increase range of motion.  If you are not quite there, practice kicking up and doing a slow negative.

Please post loads and reps to comments.

September 15, 2012 in WOD by Yvonne

Sunday, September 16, 2012

Does a badass beard automatically make you stronger?

Benchmark Sunday!
Fitness & Performance:
“Ryan”
5 Rounds for time:
7 Muscle Ups
21 Burpees

Health:
4-5 sets not for time:
1 minute muscle up skill work @60% effort
1 minute burpees/rowing/airdyne @80% effort
Rest 90 sec

Post times to comments.

July 20, 2012 in WOD by Yvonne

Saturday, July 21, 2012

Fitness:
A. Weighted Pullup; take 10 to 15 minutes to build to a heavy single using any grip you like.
B. 5 rounds for max reps:
30 sec muscle-ups
30 sec rest
30 sec BB shoulders to overhead anyhow (115/75)
30 sec rest
30 sec tire flips
30 sec rest

Health:
A. Weighted Pullup; take 10 to 15 minutes to build to a heavy single using any grip you like.
B. 5 rounds for max reps:
20 sec muscle-ups
40 sec rest
20 sec BB shoulders to overhead anyhow
40 sec rest
20 sec tire flips
40 sec rest

Fitness:
A. Weighted Pullup; take 10 to 15 minutes to build to a heavy single using any grip you like.
B. 5 rounds for max reps:
30 sec muscle-ups
30 sec rest
30 sec BB shoulders to overhead anyhow (135/95)
30 sec rest
30 sec tire flips
30 sec rest

Please post loads and reps to comments.

Congratulations to Coach Stef, who is getting married today.   From all of us at CrossFit Winnipeg, cheers to a beautiful love story and a long and happy union!

July 11, 2012 in WOD by Yvonne

Thursday, July 12, 2012

Fitness:
A. 15 minutes strict muscle up work, advanced athletes work on weighted strict muscle-up.
B. Complete 4 rounds for total time, active rest exactly 2 min between rounds.
6 DB Push Press (1/4 BWT per hand)
9 Ring Pushups
12 Pullups
150M row

Health:
A. 15 minutes strict muscle up work, advanced athletes work on weighted strict muscle-up.
B. 3 to 4 sets not for time, resting 2 min between rounds.
4 DB Push Press
6 Pushups
8 Pullups
row 150M at an easy recovery pace

Performance:
A. 15 minutes to build to a heavy weighted strict muscle-up strict muscle up
B. Complete 4 rounds for total time, active rest exactly 2 min between rounds.
6 DB Push Press (1/3BWT per hand)
9 Handstand Pushups
12 Chest to bar Pullups
150M row

Please post results to comments.

June 23, 2012 in WOD by Yvonne

Sunday, June 24, 2012

Benchmark Sunday!

Fitness:
A. “Explicit”
30 minute AMRAP:
2 muscle-ups
3 power cleans (185/125)
7 burpees
Swearing upon completion of rounds optional.

Health:
A. 10 sets, every 3 minutes for 30 minutes:
2 muscle ups OR 2 pullups & 2 dips
3 Heavy Power Cleans
4 Burpees
Rest the remainder of the interval. Start light and adjust clean weight as you go.

Performance:
Same as Fitness.

Happy Birthday to Coach Harvey, who insists on not getting a birthday WOD, but we happen to know that he will probably enjoy this one….

Options for Open Gym this weekend:
- make up a wod you missed this week
- work on skill of the week, active hang false gip for more advanced athletes
- work on your Performance Benchmarks
- do this recent dot.com wod:
For time:
21-15-9 reps for time of:
Deadlift
Thruster
OR
Snatch 2-2-2-2-2-2 reps

Please post results to comments.