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CFW Weekly Update for September 21st, 2014

What’s New

October is coming fast, and that means getting ready for the Manitoba Open Weightlifting Competition, as well as CF24, 24 hours of workouts for Special Olympics Canada Foundation, and Prairie CrossFit’s local competition for novices.  Everyone is welcome to participate in CF24, CrossFitters and non CrossFitters alike.  If you want to take part but don’t have a team, please speak with Anna about signing up as a free agent…

 Programming Preview

This week we start transitioning to into the next phase of programming. You will notice that many of the movements we will do over the next few weeks will be somewhat familiar, but often with a twist or variation. We’ll continue to build upon the foundational strength work from the previous cycle, as well as the skill work from the past two weeks.  For example, we did a lot of front squats in the last cycle, and we’ve done a ton of skill work on cleans in the last couple of weeks, so we’ll be putting it all together to improve your barbell clean & jerk over for the next couple of months.  For those folks working on the Performance stream, we’ve given you options for training every day of the week rather than suggesting rest days.  However, if you are looking to do double days or if you need any help with your training schedule please contact Tania and we can help you figure out an optimal training schedule.  We’re also giving you some “bonus” skill work to complete each day, but remember that it’s best to get some rest between your WOD and your skill work or between WODs if you choose to do a double day.

Monday: Mostly Lower Body, squat focus

Tuesday: Mostly Upper Body, overhead pressing focus

Wednesday: Conditioning, Core & Mobility

Thursday: Mostly Lower Body, deadlift/pulling focus

Friday: Mostly Upper Body, bench and gymnastics focus

Saturday: Mostly Lower body, squat focus

Sunday: Benchmark WOD

Spoiler Alert:

Health Programming for week of September 21st, 2014

Fitness Programming for week of September 21st, 2014

Performance Programming for week of September 21st, 2014

Olympic Weightlifting Programming for week of September 21st, 2014



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