May 22, 2013 in WOD by Turbo

Thursday, May 23, 2013

Fitness:
A. Snatch or Snatch assistance work; 8 sets of 3
B. 12 minute AMRAP:
6 Push-ups
12 Air Squats
Run around the rink x 1

Health:
A. Snatch 8 sets of 3
B. 12-15 minutes of work, at submaximal pace:
5 Push-ups; rest 5 breaths
5 Goblet Squats; rest 5 breaths
Farmer Carry around rink; rest 10 breaths

Performance:
A. Snatch 8 sets of 3
B. 12 minute AMRAP:
6 ring rips
12 Sandbag Front Squats
100 Meter Run with sandbag

Coach’s Tips

For Part A, we are looking to work on snatch technique, not going more than 85% of 1RM.  The coach will recommend a variation of the snatch they feel is appropriate for you; hang power snatch, power snatch or full snatch.  If you are fairly new to this movement the coach may also give you some assistance work such as snatch pulls, snatch balances or they may suggest that you work on your overhead squat.  Part 2 is our burner for the day.  Make sure that you are doing a variation of the workout that allows you to work at a pretty steady pace without breaking things up too much.  If  running is not an option, farmer carries are a great alternative.  Elevate hands as needed for the pushups, or if these start to go, work on holding a perfect plank for 30 seconds or doing plank pushups.  Regardless of the variation, your body should be 100% on, straight like a plank, with abs and ass engaged, fingers pointing straight up, hands under the shoulders, taking care to keep elbows close to the body.

May 17, 2013 in WOD by Tiffanie

Saturday, May 18 2013

Tire flipping

Health, Fitness & Performance:
A. 7 sets, every 4 minutes for 28 minutes:
Power Snatch x 2
Hang Snatch x 2
Overhead Squat x 2
Barbell Roll out x 8-10 reps

Coach’s Tips

In this workout you are meant to focus on technique.  The first three movements are meant to be done unbroken as one set whereas the barbell rollouts can be done after a short rest.  You may adjust the weight as you go but if your technique starts to falter the coach is instructed to have you reduce the weight.  Depending on how long you have been with CFW, the coach may also change the sequence or the movements based on what you need to work on.  Advanced athletes should do 2 power snatches followed by 2 hang squat snatches followed by 2 overhead squats.  Some newer members may simply work on snatch pulls and and overhead squats.  After your snatch complex, you will do 8 to 10 reps of barbell or abwheel roll out then rest and get ready for the next set.  Finish the class with 5 to 10 minutes of stretching, coach’s choice.

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.

April 10, 2013 in WOD by Tiffanie

Thursday, April 11 2013

Sarah & Scott – After Opens WOD

Health, Fitness & Performance:
A. Snatch technique work 20-25 min or 6 sets:
1.1.1 Hang Power Snatch OR Power Snatch OR Snatch Pull OR Full Snatch OR Snatch Balance
This will be at the Coach’s discretion, work at no more than 80% of 1RM. The coach may have the entire class work on the same thing or assign individual work as needed.
B. 5 sets:
5-6 reps strict knees to elbows @ 2121
5-6 reps goblet squat or double KB front squat @21X1

Coach’s Tips

The emphasis of today’s workout is perfect practice for perfect movement.  All streams of programming will do the same workout so even if you usually do the Performance program, take a step back and adopt a beginner’s mind.  Part B will be tougher than it looks, particularly if you stick with the tempo and avoid resting too much between sets, 30 to 60 seconds should do the trick.  For the knees to elbows aim for full range of motion but don’t worry if you don’t get your knees to your elbows.  Focus on using your core to curl up your hips rather than trying to get your knees to your elbows.  If you have tight hip flexors that tend to be aggravated by toes to bar or knees to elbows, do planks instead.  The squats can be done with a single kettlebell as in a goblet squat or even better with two kettlebells held in the rack.  If holding 2 kettlebells in the rack position makes you round your back go back to goblet squats.  Focus on keeping the chest up and open and avoiding the ‘butt wink’.

January 13, 2013 in WOD by Turbo

Monday, January 14, 2013

What’s your excuse?

Health, Fitness & Performance:
A. Snatch; 1 Rep every minute on the minute for 10 minutes, start light and add weight per set as long as technique looks good.
B. Clean; 1 Rep every minute on the minute for 10 minutes, start light and add weight per set if technique looks good.
C. 3 sets 8-10 GHD hip extensions or reverse hyper.

Coach’s Tips

For parts A and B, start at approximately 50% of 1RM and add some weight per set if you are confident that your technique is good.  Ask the coach for recommendations as needed.  Once you reach a weight that is challenging but still technically solid, stay there for the remainder of the intervals.  Power Snatch or Squat snatch is allowed. If you are new to these lifts, the coach may recommend working from the hang or possibly some other variation of the movement or assistance work and they may modify your rep scheme.

For part C, choose something that will have you working for the reps indicated.  So if hip extensions aren’t challenging do glute ham raises or add weight to you hip extensions.

FrostFit Competitors:  Don’t try for any PRs on this workout, just work up to 80-90% and then work technique there.  Or if you want to go even lighter ask the coach for some tips or some assistance exercises.

January 9, 2013 in WOD by Turbo

Thursday, January 10, 2013

The calm before the storm

Fitness:
A. Every 2 minutes for 16 minutes, complete the following:
3 Snatches
6 Lunges with bar in front rack
B. Every minute on the minute for 10 minutes, complete:
2 Snatches
8 Air Squats

Health:
A. Every 2 minutes for 16 minutes, complete the following:
2 Snatches
4 Lunges with bar in front rack
B. Every minute on the minute for 10 minutes, complete:
1 Snatches
2 overhead squats

Performance:
A. Every 2 minutes for 16 minutes, complete the following:
3 Snatches
6 Pistols (3 per leg)
B. Every minute on the minute for 10 minutes, complete:
2 Snatches
8 jumping air squats

Coach’s Tips

A. You can adjust the weight per set, we are looking for a moderately heavy weight, around 65% -75% of your 1RM.  The coach will help you choose the proper variation of snatch to use here.  Finish each set with some lunges with the bar in the front rack position

B. For this part, use approx the same weight as for part A on the snatches as you will have significantly less rest.  If you are competing in FrostFit and and a little anxious, or tend to be sore when doing plyometrics, you can do every second round instead of all 10 rounds.

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.

December 30, 2012 in WOD by Turbo

Monday, December 31, 2012

The Gym is open for a half day only today.  Regular classes times including the noon class.  No afternoon or evening classes.

HAPPY NEW YEAR!  Join us for a team New Year’s day team workout at noon.

Fitness:
A. Every 45 seconds for 10 rounds:
1 Power Snatch @ 80% (of max Snatch any style)
B. Every 45 seconds for 10 rounds:
1 Power Clean @ 80% (of max Clean any style)
C. 3 Rounds for time:
30 Wall Ball Shots (20/12 to 10ft line)
30 Russian KB swings (55/35)
30 Double Unders

Health:
A. Every 45 seconds for 10 rounds:
1 Power Snatch @ 80% (of max Snatch any style)
B.  Every 45 seconds for 10 rounds:
1 Power Clean @ 80% (of max Clean any style)
C. 3-4 sets not for time:
5 Heavy DB Thrusters
10 Russian KB swings
1 min skipping practice
Rest 1-2 min between sets.

Performance:
A. Every 45 seconds for 10 rounds:
1 Power Snatch @ 80% (of max Snatch any style)
B. Every 45 seconds for 10 rounds:
1 Power Clean @ 80% (of max Clean any style)
C. 3 Rounds for time:
30 Wall Ball Shots (20/14 to 10ft line)
30 KB swings (70/55)
30 Double Unders

Coach’s Tips

Lots of work today for our last training session of 2012 so be kind to to the coach and pay attention to the warm-up and workout details.  Aim for quick transitions from Part A to Part B to Part C.  For parts A and B, keep the weight heavy but manageable.  If you are new to these lifts, the coach may ask you to work from the hang or to do more reps at a lighter weight instead of a heavy single at each interval.  Focus.  Work with a partner if in a large class.   For part C, we have a classic triplet, try to get through it as quickly as possible.   The coach will suggest a sub for double unders, such as 3 x singles.  KB swings are russian, except for Performance athletes.  However, please make sure that you have the prerequisite overhead mobility to go overhead with the KB without losing midline stability.

December 26, 2012 in WOD by Turbo

Thursday, December 27, 2012

Fitness & Performance:
A. 3-4 sets:
Front Squat: 2-3 reps @ 23X1
Romanian Deadlift; 2-3 reps @23X1
Pistol; 2-3 reps per leg
B. 8 Rounds, every 2 minutes for 16 minutes:
First round:
3 Snatch + 6 Box Jumps
Second Round:
3 Snatch + 7 Box Jumps
Add a box jump every round but keep the weight the same on the snatches. Use a weight that allows you to use your best technique while still being a challenging load, for most people this is around 70 to 75% of 1RM.

Health:
A. 3-4 sets:
Front Squat: 2-3 reps @ 23X1
Romanian Deadlift; 2-3 reps @23X1
Pistol; 2-3 reps per leg
B. 8 Rounds, every 2 minutes for 16 minutes:
2 Snatch
8 DB or BB Step-ups

Coach’s Tips

A. For this part of the workout, make sure that the rep range and the tempo determine the weight you use.  Keep in mind that this tempo will significantly reduce the weight.  This is OK, but if you find yourself doing all 3 reps at tempo, increase your load on the next set.  Stay tight during the pause at the bottom of your front squat.  With the romanian deadliest, it’s not as important how low you go, but note that everyone has different hip and hamstring mobility and will have a different range of motion on this exercise.  Resist the temptation to make this a conventional deadlift that starts from the top and make sure that you are tensioning those hamstrings.  If you can do full range of motion pistols, feel free to add weight.  If not, scale by lowering to a box or bench or by using a counterweight.

B. There is no Rx weight for this workout.  Use a weight that allows you to do good solid reps (full squat snatch is recommended), but that still feels like a good challenge.  The coach may recommend different variations, such as overhead squats, snatch pulls or hang power snatches, particularly if you are new to this lift.  Choose a challenging box height, 24-34″ for Performance and 20-24″ for Fitness.  Add 1 more box jump every round so that your rest gets shorter and shorter.  Each set should be all out 100%.

November 21, 2012 in WOD by Yvonne

Thursday, Movember 22, 2012

CFW Total: hard work pays off

Fitness & Performance:
A. Snatch; find your 1RM
B. Row 2K for time.

Health:
A. Snatch; find your 1RM
B. Row 10 minutes at an easy 65% pace, focus on breath and posture.

Coach’s Tips

A. Though a full snatch is preferred, power snatch will count.  However, pressing out is not allowed, so don’t be afraid to get under the bar.  If you are new to this lift, the coach may have you work technique instead of building to a heavy single.

B. Another opportunity to make the leaderboard.  Go hard and find a good headspace for this.  Rowing faster does not necessarily mean a faster time.  Row smart, row powerfully, don’t waste energy with crappy technique.

November 16, 2012 in WOD by Turbo

Saturday, Movember 17, 2012

Vintage Manitoba Weightlifting Association Photo – No Oly Class today, instead we are going to see the Manitoba Open at the Gritty Grotto at University of Manitoba

Health, Fitness & Performance:
‘CFW Total’
Find your 1 rep max for each of the following:
Power snatch
Front Squat
Weighted pull-up

Coach’s Tips

The CFW Total is the sum of the best of three attempts at the snatch (power snatch or full snatch), the front squat, and the weighted pull-up. These are all safe when performed correctly, since they can all be performed without spotters.   These lifts were chosen because each one of them reflects a certain skill or strength we value at CFW.  The Snatch was chosen as a measure of skill, speed and power, which is why power snatch is allowed, however pressing out is not allowed.  Front Squat was chosen as it is a true measure of pure leg and core strength, safer to test and less likely to be ‘cheated’ using the back, in comparison to a back squat for example.  The third lift is a weighted pull-up, once again a measure of pure upper body pulling strength.  This can be done using a pronated, supinated or mixed grip, however, should be strict dead hang.

If new to these lifts, the coach may suggest skill work instead of 1RM.  However, most members should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM).   This number is what you warm up intending to do. Once warmed up during class, you will have 3 attempts to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This may take longer than a usual class, so we recommend you come in early and warm-up and be ready for a movement specific warm-up when class starts.  You can also do the Snatch and Front Squat with the group and finish the weighted pullup on your own as the class is winding down.

Please post results as follows to comments, including total and total divided by BWT if you feel so inclined.  This would be very helpful for me as head coach to see how everyone is progressing. If you do not have a strict pullup, please count the pullup section as 0.

November 7, 2012 in WOD by Yvonne

Thursday, Movember 8, 2012

5KJMO

Fitness:
A. 20 minutes Snatch Skill work
C. 3 sets each for time:
Row 300M/250M
30 KB Swings (55/35)
30 Anchored Situps
rest exactly 1 min between sets. Score is slowest round.

Health:
A. 20 minutes Snatch Skill Work
B. 3 sets not for time:
15-20 Russian KB Swings Heavy
15-20 Anchored Situps
Walk or row at easy recovery pace or rest for 2 minutes between rounds

Performance:
A. 20 minutes Snatch Skill work
C.  3 sets each for time:
Row 300M/250M
30 KB Swings (70/55)
30 Anchored Situps
rest exactly 1 min between sets.  Score is slowest round.

Coach’s Tips

A. The coach will start with a dowel or empty bar complex to warm-up and will then assign some skill work based on the areas you need to work on for your snatch.  For example,  if you feel you need to work on your mobility to get into a better overhead squat position the coach may assign mobility work.  If you have trouble dropping under the bar in your third pull, they may assign sets of 2 snatch balances.  If you need to work on your second pull, they may have you work from the hang for sets of 2 or 3.  If you have trouble getting into a good start position an keeping the bar close, some pulls may be in order. Just a quick note that we are looking to buy some jerk blocks so please do not use more than 65lbs on our current boxes.

B.  Each set should be done very quickly, at a very high intensity but no all out as you will not get the chance to fully recover between rounds and your time will be scored according to your slowest round.  That doesn’t mean you should game it too much, go hard on the first round and try to maintain that time even if it gets harder on the second and third rounds.  Swings are CrossFit style overhead, and situps are with feet anchored and abmat is optional.   Make sure you spend some time stretching those hip flexors before and after all those situps.

October 7, 2012 in WOD by Turbo

Monday, October 8th, 2012

CFW will be closed for regular class on Thanksgiving Monday, however we have a great team workout in store for you at 9AM.

Team Workout
In Teams of 3 or 4, complete the following:
A. 25 minutes for all players on the team to find a Max Snatch
B. 25 minutes for all players to find a Max Clean & Jerk.
C. Tabata Situps for total reps.

Score as follows:
Add up your total for best snatch and best clean & jerk, calculated in kg (divide pounds by 2.2), then enter into this to calculate Sinclair Total.
http://www.iwf.net/weightlifting_/sinclair-coefficient/
Then add to that your total number of situps for part b. This is the score per person. Add up all the scores on the team and divide by number of players on the team to get an average. This is the final score for the team.

Coach’s Tips

For parts A and B, proper technique is required, including no pressing out at the top.  This means no ‘muscling’ your way through it.  There will be one team per platform and 25 minutes for all team members to find their max for the day.  We recommend that you start light and work your way up, resting between attempts as the other team members lift.  Make sure you sit down and rest between lifts.

For part C, abmats are optional but rx’d will be unanchored.  Score as above.

Happy Thanksgiving: Some thoughts on gratitude, moments, and mindfulness.

September 30, 2012 in WOD by Turbo

Monday, October 1, 2012

Fitness:
A. 15 minutes to build to a heavyish snatch.
B. 6 sets, every 2:30 for 18 minutes:
6 Overhead Squat (95/65)
36 Double Unders

Health:
A. 15 minutes snatch skill work.
B. 6 sets, every 2:30 for 18 minutes:
3 Overhead Squat
30 seconds of skipping practice.

Performance:
A. 15 minutes to build to a heavyish snatch.
B. 6 sets, every 2:30 for 18 minutes:
6 Overhead Squat (135/95)
36 Double unders

Coach’s Tips:
A. The Coach will assign work as needed.
B. Compare to September 17th. Same task but less rest. Try to use the same weight as you did last time, and maintain your split times, even if you now have less rest and more sets overall. This may seem repetitive, but it is how we progress over time. If you have any shoulder mobility issues preventing you from executing a good quality overhead squat, you may substitute front squat or goblet squat.

Please post loads and times to comments.

September 11, 2012 in WOD by Turbo

Wednesday, September 12, 2012

Health, Fitness & Performance
A. 30 minutes at submaximal pace, for quality, not for time:
1 Skin the Cat
2 KB Turkish Get up per side
3 KB Snatch per side
4 Handstand pushups
5 laps around the rink

The goal is to find a groove and maintain a steady pace.  For the Health Stream, you may want to walk around the rink or row at a light pace instead of running.  Performance Stream, choose a challenging handstand pushup variation, on paralettes or rings, but you should be able to do 3 to 4 good quality reps unbroken.

Please post loads and rounds to comments.

August 28, 2012 in WOD by Yvonne

Wednesday, August 29, 2012

Fitness & Performance:
A. Snatch find your 1RM.
B. Row 1000M for time.

Health:
A. Snatch find your 1RM.
B. Row 3-4 sets:
30 sec at 80%
90 sec at 50%

Please post loads and times to comments

August 1, 2012 in WOD by Yvonne

Thursday, August 2, 2012

Fitness:
A. Deadlift, build to a heavy set of 3
B. 7 Rounds for time:
3 Power Snatch (95/65)
3 Overhead Squats (95/65)
6 BB OH Walking Lunge (95/65)

Health:
A. Deadlift, build to a heavy set of 3
B. 4-5 sets not for time:
3 Power Snatch
3 Overhead Squat
6 BB OH Walking lunge
rest 1 to 2 min between sets.

Performance:
A. Deadlift, build to a heavy set of 3
B. 7 Rounds for time:
3 Power Snatch (115/75)
3 Overhead Squats (115/75)
6 Overhead Walking Lunge  (115/75)

Please post loads and times to comments.

Member of the Month: Léonie Coulson

July 17, 2012 in WOD by Turbo

Wednesday, July 18, 2012

Fitness:
A. Snatch wave:
3, 2, 1, 3, 2, 1, 3, 2, 1 reps
each wave heavier than the last.  Sit down and rest between sets.
B. With a partner, complete a total of 10 rounds for time, resting while partner works, so that each person completes 5 rounds:
10 single arm DB snatch alternate arms (55/35)
Sprint around the rink

Health:
A. Snatch Wave:
3, 2, 1, 3, 2, 1, 3, 2, 1
B. 4 to 5 rounds:
8 single arm DB snatch; alternate arms; rest 60 sec
sprint around the rink; rest 60 sec

Performance:
A. Snatch wave:
3, 2, 1, 3, 2, 1, 3, 2, 1 reps
each wave heavier than the last.  Sit down and rest between sets.
B. With a partner, complete a total of 10 rounds time, resting while partner works, so that each person completes 5 rounds:
10 single arm DB snatch alternate arms (70/55)
Sprint around the rink

Please post loads and times to comments.

Want to compete?

Welcome Dr. Stoyko

July 13, 2012 in WOD by Yvonne

Saturday, July 14, 2012

Fitness, Health & Performance:
A. Every 2 min complete the following, starting with approx 50% of your best snatch, adding 5 to 15lbs every set:

Power Snatch x 3
When you max out on the snatch, move to Power Clean x 3
When you max out on the Power Clean, move to Deadlift x 3

If your deadlift is under 150bs, add 5lbs per set.
If your deadlift is between 150 and 250lbs, add 10lbs per set.
If your deadlift is over 250, add 15lbs per set.
Work with a partner as needed.

Please post loads to comments.

July 5, 2012 in WOD by Yvonne

Friday, July 6, 2012

Fitness & Health:
A. 4 sets:
Snatch Pull from high hang x 2
Power Snatch from high hang x 1
Snatch from high hang x 1
B. 4 sets:
Snatch pull from hang x 2
Power Snatch from hangx 1
Snatch from hang x 1
C. 4 sets:
Snatch pull from floor x 2
Power Snatch from floor x 1
Snatch from floor x 1
D. Snatch, build to a heavy single

Please post loads to comments.