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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: November 6, 2013

CrossFit Winnipeg Gymnastics Cert
CrossFit Gymnastics Trainer Seminar at CrossFit Winnipeg

Fitness:
A. 3 sets:
45 sec L-sit or tuck sit
45 sec bridge or bridge variation
45 sec reverse plank or batwing plank
45 sec splits left
45 sec splits right
45 sec middle splits
B. “Baseline” For time:
500M row
40 air squats
30 abmat situps
20 pushups
10 pullups

Health:
A. 3 sets:
45 sec L-sit or tuck sit
45 sec bridge or bridge variation
45 sec reverse plank or batwing plank
45 sec splits left
45 sec splits right
45 sec middle splits
B. 3-4 sets not for time:
6-8 Goblet squats
hollow hold for 30 seconds
6-8 perfect pushups
6-8 strict pullups
Row 1 min at recovery pace

Performance:
A. 3 sets:
45 sec L-sit
45 sec bridge
45 sec reverse plank or batwing plank
45 sec splits left
45 sec splits right
45 sec middle splits
B. “Baseline 2.0” For time:
500M row
40 pistol squats (alternating)
30 GHD situps
20 ring dips
10 chest to bar pullups

Coach’s Tips

For Part A, choose variations that allow you to stay in position for at least 30 out of the 45 seconds.  Last week we did 30 seconds so this week we want to do the same movements but hold them a bit longer.  Use props such as boxes, paralettes, med balls, blocks and mats as needed.  For the splits in particular, I like propping up the hips rather than going up on paralettes, so you can put a block or a med ball under the thighs or hips as an option.  If a full bridge is not happening for you today, any type of thoracic mobility and shoulder mobility with a back bend will do the trick.  For Part B we are retesting Baseline. If you have done Baseline Rx’d in under 5 minutes, and are comfortable with all the  movement variations in version 2.0, then you can attempt Baseline 2.0.  Though we don’t often squat to medicine balls, I like to use them for Baseline so that you can be sure that you hit depth every time.  Modify pushups and pullups as needed.

Please record time for Baseline, along with any modifications.

One more quick request – this week is testing week, and I would like to get a better idea of how much improvement we saw on our lifts this time around, so if you got a personal best on any of the lifts this week or last, including Oly lifts, weighted pullups, deadlift, front squat etc, please write it down on the PR board.  Almost everyone PRd their deadlift in my noon class yesterday but I didn’t see any names on the PR board. Also, if you feel you should be a on the leaderboard in addition to the PR board, ask the coach to vouch for you and write in your score on your behalf.

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