CFW Weekly Update for February 5th, 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 AM vs. PM team event. If you train in the mornings, you’ll automatically be part of our AM team and if you train in the evenings, you’ll be part of the PM team.  The main event will be on Friday evenings, and we’ll have the opportunity to make it up on Sunday as well. 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!

2017 Q1 – Week 3

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, gymnastics focus

Wednesday: Full Body, conditioning

Thursday: Mostly Lower body, Oly focus

Friday: Mostly Upper Body, overhead focus

Saturday:Mostly Lower Body, deadlift focus

Sunday: Make up a workout you missed or do the benchmark of the week, which will likely be an Open event from previous years.

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

CrossFit for week of Feb 6, 2017

Powerlifting Programming for week of Feb 6, 2017

Kettlebell Programming for week of Feb 6, 2017

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.