CFW Weekly Update for February 12th, 2017

• Le Classique – Thanks to all the CFW members who participated in Le Classique ball hockey tournament this weekend. Mike, Amanda, Ren, Justin, Dom, Josée, Jason and Rico did an awesome job. Thanks for representing CFW so well, and for giving your time for a good cause.
• And the Winner Is… Congratulations to long time CFW member Steffen K., a.k.a. “SK” on winning our draw for a pair of Jets tickets for the game against the Minnesota Wild. We picked his name out of all the names on the 5+ Years Member Dedication board. It is very fitting as he is longest standing member. Congrats SK! Hope you have an awesome time at the game.
• The Open – There’s still time to sign up for the Open. On the fence?  Read this! We’ll be doing an intramural team event with various themes each week. The main event will be on Friday evenings at 6PM, 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.
• Coach Justin – 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.
• Class Schedule – Please note that our hours are reduced for Louis Riel Day, February 20th. All regular classes will be cancelled, but we’ll be doing a Team Workout at 10AM. Please note that the Olympic Weightlifting Class will be cancelled on February 27th. The Kids Weightlifting is still on though.

2017 Q1 – Week 4

Just a couple more weeks until the Open. You may have noticed a bit more volume, along with lots of classic CrossFit movements like Wall Balls!  We’ve been building up to doing 150 in a row, and that’s called “Karen”, which is a benchmark wod we are doing this week. As always, we will continue our strength component but there will also be a heavy focus on energy system training, pacing, and muscular endurance. This week will be hard on the shoulder again, so pleas scale both volume and movements accordingly.

Our skill of the month will be ring dips and stability on the rings. Our progression will start with establishing a solid 30 seconds 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, deadlift focus

Tuesday: Mostly Upper Body, overhead focus

Wednesday: Full Body, conditioning

Thursday: Mostly Lower body, squat 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, 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 13, 2017

Powerlifting Programming for week of Feb 13, 2017

Kettlebell Programming for week of Feb 13, 2017

Gymnastics Programming for week of Feb 13, 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.