CFW Weekly Update for January 29th, 2017

• It’s that time of year again. You might have heard some talk about the Open coming up. Not quite sure if you’re ready for this? Want to know more? Read this! We’ll be doing an intramural team based version again this year, we’re thinking something like AM vs. PM, 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.  Once you decide to take part, you can sign up on the CrossFit Games website under the CrossFit Winnipeg Affiliate and team. If you opt out of signing up online, you can still take part in our in house competition, we’ll make sure we modify the workouts for every skill level.
• Many of you have had the pleasure to train with or be coached by Justin, especially bootcampers and On Rampers. Justin will be finishing his coaching apprenticeship at CFW over the next month or so, and as such he is assigned to various CrossFit and specialty classes. He is looking forward to coaching and very excited to be leading CrossFit classes.
• You may have noticed the new plaque in the lobby at the gym, recognizing our 5+ years members. To all of our members, and in particular to those of you who have stuck it out for over 5 years – THANK YOU! Read more about why we had this plaque made, and about the Jets tickets we are giving away!
• Looking to kick-start your fitness this New Year? Are you up for a good physical challenge? Come and try your hand (and full body!) at rowing, without having to be out in a boat on the water… the Winnipeg Rowing Club (WRC) is hosting their annual indoor challenge in February.

2017 Q1 – Week 2

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. Our skill of the month will be ring dips and stability on the rings. Our progression will start with establishing a solid 30 seconds ring support. Some of you may need to start on paralettes or dip bars before the rings, or you may need to work on an assisted ring support, such as with feet on a box or a simple plank on the rings. Then, we’ll move on to ring dip negatives. These can be done on p-bars as well, but make sure that if you are working mostly on a stable surface, you will want to supplement that with some stability training on the rings. This progression will include tempo work as well, and if you ever need to make the progression more difficult, add weight.

Monday: Mostly Lower Body, squat focus

Tuesday: Mostly Upper Body, overhead focus

Wednesday: Full Body, conditioning, ring dip testing

Thursday: Mostly Lower body, Squat focus

Friday: Mostly Upper Body, gymnastics focus

Saturday:Mostly Lower Body, deadlift 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 30, 2016

Powerlifting Programming for week of Jan 30, 2016

Kettlebell Programming for week of Jan 30, 2016

Gymnastics Programming for week of Jan 30, 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.