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CFW Weekly Update for June 2, 2019

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We’re celebrating 10 years with a party, a workout, and open house and some good food.  June 13th is the day. Feel free to bring friends and family as we’ll have door prizes!  RSVP to info@crossfitwinnipeg.com by June 8th please.  We have a great workout planned, as well as some awesome door prizes!

Level Method assessments are complete!  Going forward, you’ll still have the opportunity to test on a regular basis, we’re aiming for about one category per week.  Keep an eye on the weekly update for details.



For our major strength pieces this week we have Overhead Squats on Monday, Deadlifts on Tuesday, weightlifting on Thursday, and Overhead Work on Friday. We hav two opportunities to Level Up this week, including Flexibility on Monday, as you’ll have the option to do some wall squats and overhead squats, so feel free to test the remainder of the flexibility options if you are at one of those higher levels.  Then we also have a Weightlifting workout on Thursday, which will have the option to test a 5RM hang power clean, for those of you who are around the Yellow to Orange levels.  You can also come in on Sunday to test either of those or both of those categories at the 9am class. 

Monday has two parts — Overhead Squats, then a classic CrossFit Chipper.  Build to a heavy set of 3 reps (or level appropriate option) in 10 minutes. Focus remains on smooth movement & stability.   No matter what level, always feel stable throughout the lift — do NOT push the weight, the first few sets can be warm-up sets.  Treat each PVC warm up set & rep the as if it was a max — to maximize the effectiveness of the practice. Take your time, this is more about learning than it is about lifting weight. Next to the workout “Filthy 50s”, a special request from Coach Jason for his birthday.  Hope you have a great day, and thank you for everything you do at CFW!  This workout should be modified to be completed within the 25 min time cap.  Unless you’ve mastered double unders and have completed this workout before, you will want to do the version that corresponds to your level. Otherwise, you may find yourself stalling and frustrated, and not get the desired response from this workout. 

Tuesday has two parts — Deadlifts and a Superset of Weighted Pullups & Ring Dips  — “The Forge”.  Rarely do we have TWO muscular contraction-based elements in a single day.  Generally, we mix breathing in.  It’s important to understand the NEED for high quality muscular contraction work, and approach today with the right mindset.   20 minutes slotted for the Deadlifts for 12 reps. That rep range is uncomfortable, so make it  the right kind. If form is compromised, especially in back stability, drop the weight down. Get a tight grip before you start your set and move smooth through all reps.   This part is a simple combination Upper Body Pull Strength (electricity) via Weighted Pull-ups or variation and Upper Body Push Stamina (plumbing) via Ring Dips or variation.  Each set,  make the Pull portion a little harder — pushing the muscular tension — and focus on squeezing the bar or rings and maintaining tight body position.  Immediately move to a pushing variation where the goal is to hit at least 10 solid, controlled reps. Adjust the weight/difficulty to allow for QUALITY movement, and don’t work past the 1:15 mark (which may be possible for some on the early set). You don’t want to BURN OUT on the early sets by working the entire 2 minutes. You’ll need some rest to keep the Pullup Quality high. The lower levels will be on the Strength Endurance side for BOTH movements, which is good and expected and will build the capacity to hit heavier single reps when the time comes.  BLUE+ should add weight on the Pull-ups in each round … ending at something tough. Chase the burn on the AMRAP sets, but only with good technique — do NOT push through bad technique to slop out a few extra reps.  

Wednesday — “Mother of Dragons” is a 20 minute high breathing AMRAP.  Although this is a “Chipper” workout, it falls into the Aerobic Power (Ventilation) category Vp(v). With this type, stick to a steady pace, and do NOT waver. Shoulder fatigue will come from excessive and unnecessary tension on Doubleunders and Wallballs.  RELAX the shoulders whenever possible. The reps ascend for the Wallballs & Row Cals, so you want to feel good when you get to the larger sets. Double-unders descendstay smooth & close to unbroken — no more than two sets.  So the same with Wallballs, but note how legs feel deeper into sets. If you blow them out early, the rest of the workout will be sluggish. Sticking to the planned pace will avoid the rut, and the finish will be quicker than expected. Do NOT let this workout drag on.  No long rests, keep the breathing rate HIGH.

Thursday starts with technical weightlifting work, and a 2 round Barbell workout —  “Anarchy.” We have a 10 minute warmup  to get everything open, then front squat prep.  Keep weight to no more than 80%-85%  (relative effort) & focus on crisp reps. This is meant to be more technique work for WHITE-ORANGE;  build to heavier than workout weight.  Get comfortable with the movements, and carry it over into the workout. Then move to “Anarchy”, which is aerobic power with lots of Stamina — 2 round workouts can be highly deceptive. This workout may have some strong lactic elements, so start slower than your initial instinct.  Do NOT be tempted to go unbroken on the first set of hang power cleans. This will blow out your grip & breathing, derailing the entire workout. It might feel nice while you’re doing it, but you’ll pay the price later.  Manageable sets with quick rests is best, keeping in mind that every minute brings 5 TTB and more core & grip fatigue.  Focus on quality movement & give yourself time between the end of a set and the start of the TTB. Patience in the first round will be the key in this one.      

Friday has two parts, Overhead Work, and a 3 Round KB workout  — “Crash Bandicoot.”  Each set of the overhead work is meant to be a Dynamic Effortfast, high quality.  Set up tight before every rep, and drive like it’s a one rep max attempt.  Be sure to hit a solid lockout position, and take your time between reps. Don’t hesitate to use DBs if you have less than ideal overhead mobility. You’ll be building 5-7 sets (as needed) in 10 minutes. Then move to a 12 minute KB Review and Reverse TGU Flow. The goal is to get familiar with the KB before hopping into “Crash Bandicoot” which has Stamina (plumbing) elements within Aerobic Power (high breathing). It will sneak up on you if you come out too hot. Approach this workout with caution — start out smooth & steady to test the first round.   Be aware of grip fatigue into the second & third rounds — it can come back to punish you later.  Avoid wasted reps by resting  just before the last Kb clean —  use that to begin the lunges.  Keep the kettlebell tight to the body on the lunges — better front rack means easier lunges.  For the suitcase carry, note core & grip fatigue. Maintain an upright position through the entire 200m, & switch hands whenever necessary, but symmetrically.  Poor posture will result in sore backs the next day … and not good-sore.  

Saturday is “Skee Ball” — a point-based partner workout with options for running, rowing, tire flips, step-ups and kb swings.  “Skee Ball” is all about playing to your strengths —  sticking to a plan will give a big score.  Unlike most workouts, this does not fit into an energy system because you choose both the movements & the order.  When discussing strategy with your partner, create a “round” that you want to repeat. Both partners work at the same time.  Keep in mind that the points are awarded each time one partner does the prescribed reps — so theoretically one partner can run the entire time & the other can accumulate reps.  Do not be afraid to get creative here with strategy, to maximize time & put up a BIG number.

Sunday is a make-up Day for the 9am CrossFit class and cleans for Weightlifting.


Monday we start with deadlifts, followed by an AMRAP with cardio and db push presses and lunges.

Tuesday is some core work followed by a longer moderate intensity conditioning AMRAP with skipping, wall balls, airbike and step-ups.

Wednesday’s strength work is a full body dumbbell complex, we’ll follow that up with a longer partner conditioning workout with some rowing, dumbbells work, core work, and sled pulls.

Thursday we start with some lower body strength endurance work that includes split squats and deck squats, and we follow that up with a tabata of skipping & sit-ups, and plate G2O.

Friday we’ve got an upper body & shoulder strength EMOM, followed by a short full-body 15-12-9 for time workout.

Saturday we start off with some tire flips and for conditioning, a short AMRAP with KB Swings, Goblet Squats and Pushups, and we finish up with some leg stability work and hip mobility work.


Monday is a circuit with intervals of farmer carries, lat pullovers, squats, and rowing.

Tuesday is an AMRAP with DB presses, KB Deadlifts, and squats.

Wednesday we’ve got an AMRAP of skipping, KB Swings, airbike, and ring rows.

Thursday is a circuit of intervals with DB snatch, Step-ups, core work, and ball slams.

Friday is a 10 min KB & lunge emom, followed by a short core finisher

Saturday is a fun partner workout medicine balls.



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