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CrossFit Winnipeg: Wednesday, February 5, 2014

No better way to beat weakness than with strength - Henry Rollins
Pain is not my enemy it is my call to greatness- Henry Rollins

Fitness & Performance:
A. On a 3 minute clock:
Row 500M, then immediately into a max effort burpees in the remaining time.
B. Rest at least 20 minutes, while resting, complete the following not for time, partitioned as you see fit, in any order you like:
50 back extensions or reverse hyper
50 Situps of your choices (gymnastics, anchored, GHD, butterfly, straddle)
50 hip extensions or glute ham raises
2 min splits of your choice
2 min in handstand variation of your choice
2 min in backbend of your chhoice
C. On a 3 minute clock:
Do the same number of burpees you did in part A, then finish with a row for max meters.

Health:
A. 3-5 minutes of rowing:
10 Hard pulls on the rower, followed by 15 easy pulls at recovery pace
B. Rest at least 20 minutes, while resting, complete the following not for time, partitioned as you see fit, in any order you like:
50 back extensions or reverse hyper
50 Situps of your choices (gymnastics, anchored, GHD, butterfly, straddle)
50 hip extensions or glute ham raises
2 min splits of your choice
2 min in handstand variation of your choice
2 min in backbend of your choice
C.  3-5 minutes of rowing:
10 Hard pulls on the rower, followed by 15 easy pulls at recovery pace

Coach’s Tips

In this workout, we are looking to find that “5th gear” or “that dark place” that you can only get to when you go all out balls to the wall for several minutes.  The idea is to go 100%, then recovery fully, hence our 20 minute break, and then go  again.  Of course, we don’t want to waste that 20 minutes, so we’ll use that time for core work and mobility work.  For Part C, we just reverse the order for part A, it will be interesting to see if you can complete more than 500M on the second try.

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