CFW Weekly Update for January 22nd, 2017

FrostFit & CrossFit Games Open 

FrostFit is done for another year. Thanks to everyone who contributed to this year’s event. Much love. Read our wrap-up post here and check out the photos on our Facebook page. Now we turn our attention to the next big event of the year, the Open. We’ll be doing an intramural version again this year, whether that is AM vs. PM or some other team based event, so start planning your training right now. Our next programming cycle will focus on GPP, long term health and of course getting you through the Open.

Barbell Club

I’ve had some requests for a dedicated Olympic Weightlifting Club for our athletes who want to focus exclusively on this aspect of their training. I’m in the final phases of setting this up and I’ve already spoken to some of you about it. This club will meet 3 to 4 times per week for 90 to 120 minutes.  Rather than an instructional technique class setting we currently have for our CrossFit Oly classes, this club would focus on training, and include individualized programming and coaching, and would also include pre competition preparation, and coaching during meets. If you are interested in changing the focus of your training to weightlifting and/or training for a competition, please email tania@crossfitwinnipeg.com as we are in the process of hashing out the training schedule and pricing.

2017 Q1 – Week 1

The coming month is in preparation for the Open. As always, we will continue our strength component but there will also be a heavy focus on energy system training, pacing, and muscular endurance. I’d love to hear suggestions on what the Movement of the Month or Skill of the Month should be for February.

Monday: Mostly Lower Body, squat focus

Tuesday: Mostly Upper Body, overhead focus

Wednesday: Full Body, conditioning

Thursday: Mostly Lower body, Oly focus

Friday: Mostly Upper Body, gymnastics focus

Saturday:Mostly Lower Body, squat focus

Sunday: Make up a workout you missed or do the benchmark of the week.

Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

CrossFit for week of Jan 22, 2016

Powerlifting Programming for week of Jan 22, 2016

Kettlebell Programming for week of Jan 22, 2016

Gymnastics Programming for week of Jan 22, 2016 – Mondays will focus on pushing and pulling i.e. pushups, dips, pullups and muscle-ups, as well as thoracic mobility and core work. Saturdays will focus on handstands, core work such as L-Sit progressions and shoulder and hip mobility.