A. 3 sets:
10-12 Split Squats per leg; rest 1 min
10-12 Strict Hanging Leg raises; rest 1 min
B. Every 2 minutes for 14 minutes, i.e. 7 Rounds:
5 Ring Rows
10 Air Squats
5 Pushups
10 KB Swings

A. Split Squats can be loaded or unloaded, dumbbell or barbell, coach will suggest the best version to suit the rep scheme and skill level.  Hanging leg raises without a kip, advanced should aim to go all the way up to the bar.
B.  Do each round as quickly as possible and then rest for the next round, aiming to maintain your pace throughout the workout.  Make the ring rows challenging.  Aim to be in a horizontal position if possible.  Scale pushups as needed but prioritize range of motion and midline stability.  Perfect squats please.

Intro Class at 6:30, do part B of the WOD and scale reps and movements as needed.

Please post results to comments.

It may not be too late to order some good meat! Delivery is on Wednesday evening!

This week, we’ll have a good mix of strength and metabolic conditioning, but with more focus on getting the sets unbroken, figuring out pacing and the mental game.  I’ve simply indicated primary body parts and type of workout, but keep in mind we’ll have short metcons with all the strength days as well.  Stay tuned for more on our competitive Beast program, including skills and double days and the schedule for the CrossFit Games Open. We currently have the advanced class scheduled for Sunday afternoons but we may be switching that up soon.

Monday – Full Body Strength & Conditioning
Tuesday – Upper Body Strength
Wednesday – Skills + Conditioning/Energy System Training
Thursday – Lower Body Strength
Friday – Full Body Strength & Conditioning
Saturday – Skills
Sunday – Upper Body Strength

A. Build to a heavy single Split Jerk, then drop the weight to about 80 to 85% of that and do 9 more singles with plenty of rest between sets.
B. 5 sets:
10 Touch and go clean & jerk
30 double unders
rest 1 min between sets
Notes:
A. Stick with the rx’d % and aim for perfection with the dip, drive and foot placement.
B. Choose a weight that will allow touch and go reps for the clean & jerk. Use push jerk if possible. Coach will assign variations on clean and jerk as needed. For double, scale reps or do 3x singles, as assigned by coach.

Go Val!

A. Front Squat; build to a heavy set of 5 and do 4 more sets of 5 at that weight.
B. 3 rounds; every 5 minutes for 15 minutes:
Romanian Deadlift @31X1; 6-8 reps
DB Side Step-Up @21X1; 10-12 reps
Glute Ham Raise @2112; 10-12 reps

Notes:
A. The first set of 5 should be heavy but not maximal so that you can do 4 more sets at the same weight.  Coach may assign different types of squats and rep schemes as needed.
B. Prioritize tempo and form over load and volume.  Use the rep range to determine the weight.  for the step-ups, focus on alignment and using the top leg to do all the work, no pushing off the bottom foot or reaching down with the bottom foot.  Control the descent.  Scale GH raises to GHD Hip Extensions or supine single leg bridge at tempo.

Please post results to comments.

Erika - walking lunges

A. Push Press; build to a heavy set of 3 then drop the weight to 85 % of that and do 5 more sets of 3 at that weight focusing on technique and speed.
B. 15 min amrap:
8 DB Walking Lunges
8 DB Hang Power cleans
8 DB Push Press
Row 300M/250M

Notes:
A. Today’s focus is perfect technique and speed.  Rest as needed, approx 2 minutes between sets.
B. Choose 1 set of dumbbells for entire workout and aim to not to set them down during the dumbbell complex part of the wod.  Ladies row 250M, guys row 300M.

Please post results to comments.

Phil - overhead squat

A. 10 minutes at 60%
Row 300M
10 pushups
1 lap crab walk
B. 8 minutes at 70%:
30 Double Unders
10 Ring Rows
1 lap Bear crawl
C. 6 minutes at 80% effort:
Row 300M
10 Situps
10 Air Squats

Notes:
Competitors should rest or if feeling good, come in and work at the recommended % of effort.
Rest/walk/mobility work 5 minutes between each part.
Set up cones at 15M = 1 lap
% refer to perceived effort for the duration of the set.
Part A: Prioritize proper range of motion and midline stability over volume for pushups.  Scale reps if needed. Aim for high hips on crab walk.
Part B: Scale reps if needed for double unders, or sub 3x singles.  Ring rows for everyone on this part.  Aim to be as horizontal as possible, use box for feet if advanced.
Part C: Abmat and anchors optional on situps.  Perfect squats please.

Please post results to comments.

Sorry we’re a little late posting the programming for this week.  I’m sure you’ve noticed we’ve been doing the FrostFit wods this week, but here’s what’s in store for the rest of the week and the coming weeks.  Our next major competitive event is the CrossFit Open, which will run for 5 weeks starting Feb 22nd.  We will do about a week and a half of working on some strength and energy system training, along with a bit of “prehab” work, with some lower body days and some upper body days and some skills and conditioning days.  Then we’ll be switching it up a bit for the Open, with a regular schedule each week allowing everyone to try out the Open workouts and the competitors to keep their game up for the entire 5 weeks.  This will be a programming challenge but we’re up for it.  More on that soon…

Thursday: Conditioning

Friday: Upper Body Strength + Metcon

Saturday: Lower Body Strength

Sunday: Oly + Metcon

FrostFit 2012 WOD #4

coach will assign modifications as needed.  Competitors rest or come to mobility class…

Check out the links to the FrostFit 2012 Photos on the FrostFit page, along with a few thoughts from the organizers.

FrostFit 2012 has come and gone.  We are ecstatic at how smoothly everything went.  With 87 competitors, we weren’t sure we would be able to pull it off as well as we did.  This wouldn’t have been possible without the volunteers.  We had over 40 volunteers working their butts off all day, making sure we had everything we needed for the events and the athletes were well taken care of.  Thank you to each and every one of you for making this day run so smoothly.  In addition, a special thank you to the judges.  Unless you’ve done this before, it’s difficult to understand what a tough job it can be, particularly with 4 events to judge and so little time between events.  We received tons of compliments from out of town competitors on how encouraging the judges were, so great job guys!

And of course congratulations are in order for all the athletes who competed.  It’s always so great to see our friends from Regina, Saskatoon, Yorkton, Kenora, Fargo come out to play.  In particular, I’d like to send a shout out to all the CFW competitors who had a great showing this weekend:  RC, Anroup, Stef, Cristy, Laura, Victoria, Nicole, Barb, Amanda, Erika, Wendy, Yvonne, Dianne, Brad, Quinn, Rich, Ren, JP, Phil and  Big Mig.  You were all amazing to behold.  Additional props to our podium competitors: Leonie (2^nd intermediate) , Nikki (3^rd intermediate), and CFW’s fittest couple Darren (1^st Intermediate) and Val (3^rd Novice).   There is nothing more rewarding as a coach than to see your athletes going for it with such dedication and doing things they never thought they could do.  You made me so proud!  You make me proud with your performance and your heart and your strength and your courage.  But what made me even more proud is to see everyone’s willingness to give so selflessly to your fellow athletes and to your community.  We saw athletes getting PRs and finishing wods and cheering on their fellow competitors.  We saw volunteers giving up their entire weekend to be part of this event.  We saw friends and family coming out to support their loved ones.   Elenor Rosevelt said:

“The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences.”

Cheers to all of those involved, who fearlessly reached out and showed us just how good and strong and kind and brave people can be.  After all, the sum of our experiences make us who we are.  I know that FrostFit 2012 is an experience that has inspired me, as a coach and as an athlete.  It has shown me the power of community and made me want to be a better person.  Our hope was to motivate and inspire, and we managed to do more than that.  CrossFit Winnipeg and our entire extended CrossFit family in the prairies has shown to the world what ordinary people are capable of doing with the support of an extraordinary community.  Thank You!

WOD #3 from FrostFit 2012

Competitors rest.