Friday Night Lifting


Warm-up
(bring Skipping ropes)

7 - Knees To Elbows  
7 - Pullups
7 Push-ups



Full Clean
5x5

Shoulder Press
5x5
Front Squat
5x5

Turkish Sprint

I realized that we had one more athletic feat in Turkey to show you all. At the site of Aphrodisias, there is a really well-preserved stadium. I had Andrew take a pic of the sign so you could get all the info:

And so, knowing all that cool stuff, I had to sprint it (I know that the sprint is short; the day was friggin' hot!!):

Thrusday - 29/11/2012

Games Athletes -

Rest Day! -Do a light yoga if your going to,

hot bath and stretch

AM WOD

CrossFit Total

1RM for 

Dead Lift
BackSquat
Shoulder Press


PM WOD

Gas!   Gas!   Gas!

BRING YOUR MASKS!!!  

Upon the 3...2...1.... Go! You have 9 Seconds to DON your mask! 


AMRAP 20 min

1 Lap

5 Ring Dips

10 KBS

15 Barbell Snatches

10 KBS

5 Rings

Tuesday WOD

AM - Tempo Run

Negative 800 Meter Intervals

• Run an 800
• Do 6 Intervals jogging a 400 in between to recover

PM - 

Warm Up

3 rounds 

25 jumping jacks

10 push ups

10 sit ups

10 squats

Then.....

Accumulate 5 min,  of Handstand Holds

WOD

10 rounds
KB Snatch (53#/36#) 10-9-8-7-6-5-4-3-2-1x
Burpee 1-2-3-4-5-6-7-8-9-10x
KB thruster (2x53#/36#) 10-9-8-7-6-5-4-3-2-1x

Tuesday Nov 27

Training for the games continues!

Warm Up/Skills:

8 8 8 x3 Pullups, Dips, Situps

Skills – Work on them for 5 - 8 min each. Do a bunch at diffrent weights, just practice the skill. Remember that there are a bunch of KB's in the upstairs area you can take down stairs and use (just return them) 

Kettlebell Snatch

http://www.youtube.com/watch?v=qtGP4nB6IjI&feature=related

Kettlebell Clean and Jerk

http://www.youtube.com/watch?v=se6MmJkx2h0 

AM WOD: 
4 rds
500m Run  
10 Kettlebell Thrusters @ 35lbs




PM 

Skills/Warm Up
Track Warm Up
Shoulder Stick Work

WOD: 
6 Ring dips
30 pull ups
12 hanging power cleans @ 125lbs
6 ring dips
20 pull ups
9 hanging power cleans
6 ring dips
10 pull ups
6 hanging power cleans
6 ring dips

Sprints

MONDAY! YAY! BURPEES! 

AM WOD

Sprints

Do this at least once a week. Starting at week one. 

Warm Up

6 minute Run    

Dynamic Stretches

3 X 30m reverse hurdle
3 X 30m karaoke (big knee on cross over)
2 X 20m low side steps (change sides every 5 steps)

Accelerations
2 x 10 Rollover Start
2 x 10 Walking Start:  Walk, hit mark and accelerate
2 x 10 Dancing Start:  With feet moving in place accelerate without false step
2 x 10 SideStep & Go:  Take two steps sideways then drive off back foot and accelerate the opposite direction
  
Workouts

Speed (95%) Week One

2 x 4 x 60m (Accel 10m; Maintain 50m)
1 minute between runs
5 minutes between sets

PM WORKOUT


Warm Up/Skills - 

Push Ups 5 (make em beauties)
Pullups 10 (go at a big assist weight, 1oth should be tough)
Hanging Knee Raises 8(or knees to elbows)]
x3

Skipping - 
Single Unders - 100
Double Unders - 50

Skill Sumo Dead Lift Highpull 
(go wood, and then 10's max) Focus on the tech. 



WOD

3x5 Back Squat

3x5 Bench Press

5x5 Deadlift  

Sunday is Rest Day! (part 2) 

Learn and Play new sports!



(original miss-type read "learn and lay" and that is also a good idea. Sex is a great Cardio/Circut and all those KB and Oly Hip Extensions will come in mighty handy.)

but in all seriousness Sex is a healthy outlet for aggression, cures depression and overall improves wellness!

But its only great if you Practice, Practice, Practice!  

Check out "2 Girls Teach Sex" as well as "she comes first" a DVD and a Book.

Because we work hard in the gym to excel in combat, we should dedicate at least as much time learning to satisfy our partners, or "Excel " in the bed room as well!



also give this a gander The CrossFit Journal, "Moved to Mate"
http://journal.crossfit.com/2010/03/moved-to-mate.tpl

AM WOD

W/U
C-B - Pullups
Hand Release Pushups


Skills: 

Work on:
 Kettlebell Snatch
Turkish Get Ups
Knees to Elbows

Spend 5 min on each

AMRAP 10:
7 right arm db thrusters (45/25)
10 burpees
7 left arm db thrusters
10 pull-ups

PM WOD

W/U 

Track Drills and Shoulder W/U with stick

Strength 

3 sets, 5 reps Power Snatch

WOD

50 push-ups
40 lunges
30 sit-ups
20 box jumps (24/20)
10 reverse burpees
2 rope climbs
10 reverse burpees
20 box jumps
30 sit-ups
40 lunges
50 push-ups

Tursday is Yoga/ Active Rest Day! 


Go to a Hot Yoga Studio and do yoga, or put in P90X yoga DVD and turn up the heat!

Then check out Mobility Wod @  http://www.mobilitywod.com/

Do some self Maintenance,  The lead up to the FrostFit games is going to be intensive both in frequency and volume so its going to be up to you guys to make sure you stay ouch'ie and ow'chi free..

Oh and Andrew, this is you on the Overhead stuff.... watch and do 

Wed AM wod
Max rounds in 20 minutes
6x Deadlifts (225#) 
7x Burpee pull-ups 
10x Kb swings (72#) 
Run 200m 


Wed PM wod

Warm Up

7  Pullups
10  Knees to Elbows
15 Air Squats

Stick W/U

Hang Power Clean - 5/2-5/2-5-5-5

Bench Press - 5-5-5-5-5

Front Squat 5-5-5-5-5


Then a  little Ring Work

Tuesday Morning 

W/U 
8/8/8 Pullups Pushups Situps
Practice two skills you need to work on.

WOD
Max rounds in 20 minutes
5x Burpees 
10x Sumo deadlift high-pull (95#/65#) 
15x Double unders 



Tuesday Evening 


W/U 
8/8/8 Pullups Pushups Situps
Practice two skills you need to work on.

WOD

Clean & jerk (53#) 

Turkish get-up 
1-2-3-2-3-4-3-4-5-4-5-6-5-6-7-6-7-8x reps

Special Post for FrostFit Athletes  (check post below for tomorrows wod)

Starting Monday we are going two a days for FrostFit contenders

Our additional Wod's are going to be doing additional skill practice and MetCons. During our regular classes we will be focusing on Strength and Oly Skills, as well as specific gymnastic skills.

Starting Monday there will be two WODs posted. AM wods and PM wods...  PM wods are our group, AM wods are individual.

AM wods users will have access to Minto WOD box and  17 Wing Winnipeg

this will be a good guide for all to prepare themselves for FrostFit 2012 to compete in either category.


Check out the Link for FrostFit 2012 below, registration will be first week of Sept.
http://www.crossfitwinnipeg.com/2012/10/announcement-frostfit-2013-saturday-january-19th/

Our Training Schedual will be 5 on 2 off.

M - AM Metcon  PM Strength/Power

T - AM - Sprints/Swim/Tempo Runs PM - Gymnastics

W - AM Metcon  PM Strength/Power

T - AM - Yoga PM - Gymnastics

F - AM Metcon  PM Strength/Power

S - Hot Tub, Light Stretching

S - Rest, Massage

As well I have started a new Page at the top  "Other CrossFit Gyms" If you want to move on, start at these gyms based on geography

Monday Night! 

going for FrostFit skills training,

Classes at both 620 @ 730

Athletes going for FrostFit come at 730 (Justin, Caroline, Josh)

Warm Up/Skill
5 10 10 10 x 3
Pullups (Strict, hands any style, Mixed, or palm forward)
Pushups (hand release)
Air Squats (bottom to bottom)
Toes To Bar


Strength 
Overhead Squat
5-5-5-5-5



AM WOD
Repeat the following sequence for 400m
6x KB Clean #35, #24
6x KB Push jerk 
6x KB Front squat 
6x KB snatch 
Overhead lunge 10 steps 


PM WOD
Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

Turkish CrossFit

Andrew and I are back from Turkey. While we were there we went to CrossFit 34 in Istanbul for a work-out (we posted the WOD and results already). For your enjoyment, here are some videos we took. See you guys on Monday!

Friday! 

We are going to (simulated) War...

so there are no classes... 

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Post Rememberance Day 

Overhead Squat 
Going Super Light 
5x5x5x3x2

Pwr. Snatch
 5x5x5x3x3 

 WOD

Max rounds in 15 minutes
5x Deadlifts (225#/135#)
7x Knees to elbows
9x Push-ups






Last Out Door Workout of the Year! 

17 Wing Track 
6:20 PM

If you have spikes bring em, 

Wear Sweat Pants
Sweat Top 

underneath wear t shirt and shorts

Wed Night WOD

For time


10x Pistols 
20x Box jumps 
30x Knees to elbows 
40x Push-ups 
50x Jumping pull-ups 
40x Push-ups 
30x Knees to elbows 
20x Box jumps 
10x Pistols 



620 -720

730-800

Monday Night Madness! (ok just lifting) 


After warm-up: 

Back Squat: 7-7-7-5-5 **Going for technique, not weight 

Power Clean: 5-5-3-3-2 

Bench Press : 3-3-2-2-1 

Friday Night - We are all


``Unworthy``

5 rounds
Squats 80-40-20-40-80x 
Push-ups 40-20-10-20-40x 
Pull-ups 20-10-5-10-20x `

620 - 730