A. Overhead squat – Work up to a heavy set of 3.
B. 4 rounds for time of:
12 KB cleans per arm
1 lap of overhead walking lunges with a plate (45/25)
1 lap of overhead walk with a plate (same one as above)
12 ring rows.
Some competition and administrative notes:
— Many of you are aware that Robin Maier (formerly of CrossFit Regina) will be doing some coaching here at CrossFit Steinbach, and she will be around for some of the classes today. She has many years of experience with CrossFit as an athlete and as a coach, and I’m sure she’ll be a great addition to our gym!
— Please note that the gym will be closed this Saturday, January 25th for FrostFit at CrossFit Winnipeg. Come on out and support Mara and Lisa, and Scott and Earl, who will be competing in the women’s and men’s team divisions, respectively.
— The registration is now open for the annual CrossFit Games Open. This is a worldwide competition in which a series of weekly workouts are released, starting Feb 27. You find out what the workout is on the Thursday, and then your score must be submitted by the following Monday. The workout must be done either in a CF affiliate, or you must submit a video online for judging. We will have specified times at CF Steinbach when the Open workouts can be performed.
We didn’t have many people register last year, but now that people have some experience under their belts, I think we should be able to field a bigger group this year. It’s a lot of fun, and it’s a chance to participate directly in the larger CrossFit community. You can see where you stack up against other people in your province/country/age category/etc.
If you are interested, you must register yourself online. The cost is $20. Also let me know, so I have an idea of numbers.
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— Winnipeg Indoor Rowing Championship (Sunday, Feb 2)- If you like rowing (or even if you don’t but you want to compete at something), this one is for you. The main event is a 2 km row, conducted in heats. The rowers are networked into a computer, and they project the race up on a screen using graphics that were state of the art in 1989. There is also a team event where four people row 500 m and the times are added for a total time. Sometimes spectators get roped into doing the team event if they are short of team members. Jay, Hillary and I have competed in this the past couple of years, and last year probably almost half of the competitors were CrossFitters. There were also some real rowers there last year, and they kicked some serious butt.
Colin I registered for the CrossFit Open last week! Really excited to do it this year!
OVERHEAD SQUAT PR # 105 WRISTS FELT GOOD AND SHOULDERS COULDVE TAKEN MORE WEIGHT!!!! BABY STEPS!!
WALKING LUNGE ..KILLER..NEED TO WORK HARDER ON SCAP STABILIZERS AND HIP FLEXORS FLEXIBILITY!
GLAD i WENT!!!
NEW COACH WAS GREAT!
A. OHS my usual, 3 x 105. I got 110 but had to no rep myself due to depth issues. Colin says my shoulder position is improving, but I’m getting frustrated with the s l o w progress.
B. 13:19 using 35# KB and 25# plate. ‘Lunges were by far the toughest part for me.
Nice job Mara!
A. Got to 3 x 55#. ran out of time, would have liked to go a teeny bit heavier…(and when i say teeny i mean teeny 🙂
B. Not sure what my time was anymore, but it was a good one! KB 26#, and 25# plate. I agree the OH lunges were by FAR the hardest part!
Was great doing the WOD with Robin this morning!!!
A. Worked up to 105#’s for my 3RM OH squat
B. Loved this workout!
35#KB, 25#plate and I finished in 13:10
Great coaching today Robin!
A. 175 for three….tried heavier but my hips refused to follow the correct line
B 10:00 while the lunges were tough the ring rows were what I had to break up. (55/45)
A) 145#. Wanted to go heavier but my mid back wasn’t happy with the work I’ve been doing to try to mobilize it.
B) 13:15 with 35# KB and 25# plate. It was great working out with Catherine and Sheldon. Nice job!
Thanks everyone for the warm welcome at CFS! I was able to meet the 9am, noon, 6pm, and on-ramp classes on Monday. Also, it feels great to get back into working out, after some time off for moving. Nice to get to workout with the 9am ladies!
A) OHS up to 100×3
B) Metcon in 15:35, first 2 rounds with 45# KB, last 2 rounds with 35# KB, 25# plate