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A. Take 15 minutes to work up to a heavy single push jerk, then do a 3×2 @ 75% of today’s max.

B. 7 min AMRAP:

14 shoulder touches

14 DB walking lunges

7 chest to bar pullups

Jesse getting his rowing done while I apparently seem to be napping on my feet.


Just a reminder of two events coming up on the schedule:

1. I have mentioned this to a number of people already, but the annual Winnipeg Indoor Erg Championship is this Sunday. (“Erg” = ergometer = rowing machine). Jay, Hillary, and I will be competing in the 2000 m row. You are welcome to compete as well if you like! Cost is a mere $10 for the registration fee

. I competed last year, and it was a lot of fun — well, except for about 7 minutes of the day anyway. It’s pretty informal, but you should certainly sign up online if you are planning on going. If you want to carpool, let me know.

2. The CrossFit Games Open: http://games.crossfit.com/article/welcome-2013-season.

This is a worldwide online competition, and is the precursor to the CrossFit Regional competition, which in turns leads to the CrossFit Games. Athletes of all abilities either do the workouts at their gym in front of qualified judges, and/or submit a video that is judged online. The workouts are released each week for five weeks, and must be completed within that week. Athletes are ranked based on their number of reps or workout time, and the top athletes from each region then have the option of competing in the regionals, and from there they can qualify for the Games.

Lots (most?) of the people who compete in the Open are just ordinary CrossFitters who maybe want to see how they match up against other people in their area, or just want to participate in the CrossFit community as a whole and within their gym. What I’m saying is this: you don’t have to be a superstar athlete to compete! Registration opens very shortly, but the competition itself runs from March 6 to April 7.

If you are interested in seeing what it’s all about, please let me know. You can register on your own, but let me know as well.


Also: If you are paying your membership bill for February, please keep in mind that we do have an automatic debit and credit card system set up. For the debit withdrawals, all you need is to bring in a void cheque and we can go from there. We can set it up so that the withdrawals will be done automatically (for both debit and credit), so you don’t have to worry about bringing in cash or a cheque each month.