We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


CFW Weekly Update for September 28th, 2014

 What’s New

If you’d like to come out to watch the Manitoba Open Weightlifting Competition, it’s going down this Saturday at the Gritty Grotto at the University of Manitoba and we’ll have a few CFW athletes competing. We’ll know the exact heat times in the next couple of days once all the entries are in.

CF24 will be here before we know it, on October 18th.  This event consists of 24 hours of workouts for Special Olympics Canada Foundation and is open to everyone, CrossFitters and non CrossFitters alike.  There will be some adjustments to the class schedule, notably just a few early morning classes on Saturday and likely no classes on Sunday, as most of our coaches will have been at the gym all night!  However, we’ll open up the CF24 WODs to all our members so you can join in anytime.  If you want to take part but don’t have a team, please speak with Anna about signing up as a free agent…

There are a few schedule changes to note for October.

* Unfortunately, we’ve had to put our Tuesday night yoga class on hold for October, we just haven’t had quite enough attendance.  However, we know how complimentary yoga can be for CrossFitters and what a great instructor Arlen is, so we’d love to hear some feedback from you on what would be the best time slot for a regular yoga class.  Is weekend better?  Evening?  What time?

* We’ve also had to cancel the Tuesday morning Oly for now, due to lack of attendance.   For programming this means we’ll only have 2 sessions per week.  Intermediate and advanced lifters will work on both Snatch and Clean & Jerk on both days, with Sunday being the heavy day.  Novice lifters will focus on cleans and related assistance work on Wednesdays and snatches and related assistance work on Sundays, and we’ll switch this around in November if we can’t find a third time slot for Oly in November, so please let us know when you would like to come in to lift and we’ll see if we can work it out. Please let reception know if you have any schedule requests for this or other classes, or email Marc at marc@crossfitwinnipeg.com.

* Due to popular demand, we’ve added another gymnastics class on Monday nights in the Mobility time slot.  This class will be a combination of bodyweight movement and mobility, so kind of a cross between our traditional gymnastics and our mobility and stretching classes. We’ll also be starting a more structured gymnastics program during these classes, including some progressions toward basics like handstands, pullups, dips, muscle-ups, bridges, pistols and levers.

 Programming Preview

This week, you’ll start to notice a bit less tempo work and a bit more focus fewer movements in each workout, though we’ll still be doing some higher volume work with medium to high rep sets for our strength work in the case of things like squats.  We will also continue our skill work in both Olympic lifts and gymnastics. We have some Olympic Weightlifting skill work in Monday’s workout and some gymnastics skill work on Tuesday.  Don’t worry if you are new to CFW or these movements, your coach will  make sure that you have something to work on that is appropriate for your skill level.  If you don’t feel comfortable with the full Olympic lifts just yet, we can have you work on strength and skill instead. For example, if you are not yet comfortable with cleans, you can do front squats and if you are not yet comfortable with snatches, you can work pulls or overhead squats.  If you’re not quite strong enough to do strict skin the cats or muscle ups just yet, Tuesday is the perfect opportunity to work on the stability piece of this, as we’ll be working progressions.  Turkish Get-Ups are back for this week’s Wednesday session, take your time and focus on full body connection and breath. Thursday we’ve got higher rep squats and a conditioning workout that is the follow up progression to a workout we did back in July, so you’ll want to dig up your training journal for this one.  Friday we continue our overhead work on jerks.  Saturday will be deadlift day and Sunday is our benchmark. It’s going to be a fun week!  Please don’t skip  a workout just because you might have convinced yourself that you suck at one of the movements in the workout. That’s why we program it and it’s all the more reason to show up on those days. If you’re looking to do that extra little bit that will get you to the next level, have a look at the Performance workout to see the “Bonus” work.  Please ask the coach if you need any help modifying or scaling the Bonus work.

Monday: Mostly Lower Body, Oly focus

Tuesday: Mostly Upper Body, gymnastics rings focus

Wednesday: Conditioning, Core & Mobility

Thursday: Mostly Lower Body, squat focus

Friday: Mostly Upper Body, overhead focus

Saturday: Mostly Lower body, deadlift focus

Sunday: Benchmark WOD

Spoiler Alert:

Health Programming for week of September 28th, 2014

Fitness Programming for week of September 28th, 2014

Performance Programming for week of September 28th, 2014

Powerlifting Programming for week of September 28th, 2014

Olympic Weightlifting Programming for week of September 28th, 2014



Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!