CFW Weekly Update for February 19th, 2017

• 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 intramural competition, we’ll make sure we modify the workouts for every skill level.
• Agatsu Winnipeg – Exciting News!!! CrossFit Winnipeg is proud to announce that we are teaming up with Agatsu, Inc. to become the home of Agatsu Winnipeg. In the same way CFW is an affiliate of CrossFit, CFW will now also be an affiliate of Agatsu. As a community and a gym, we already embody the philosopy of Agatsu. Now, we get to experience the best of both CrossFit and Agatsu training styles. As an affiliate of Agatsu, we will be offering classes that are built upon the Agatsu training philosophy. Many of these classes are the same classes you’ve already enjoyed over the years, such as our Kettlebell class, and our Mobility class.  We have also modelled our newly revamped Gymnastics Strength class according to the Agatsu philosophy. As a CFW member you will have access to all of the Agatsu classes as part of your CrossFit Membership, the only difference you might see is that the classes will now be called “Agatsu Kettlebell” and “Agatsu Movement & Mobility” in the schedule. Keep an eye out for those minor changes in the schedule starting in March.
• 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 as of February 27th. The Kids Weightlifting is still on though. Due to the popularity of our gymnastics strenght class, we’ll also be adding an additional Gymnastics class, along with a few other surprises such as a HIIT class (high intensity interval). We’ll be sending out more details on that soon.

The Open starts this week, which poses a bit of a challenge for programming, in that we have no idea what we’ll be doing at the end of the week. That means we’ll be easing off on the volume a bit, but still trying to maintain the intensity. For those who are competing on Friday, it’s usually a good bet to rest on Thursday, although if that’s how your schedule works out, don’t stress about it too much.

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: Team Workout

Tuesday: Mostly Upper Body, gymnastics focus

Wednesday: Full Body, conditioning

Thursday: Mostly Lower body, squat focus

Friday: Mostly Upper Body, overhead focus

Saturday:Mostly Lower Body, Oly 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 20, 2017

Powerlifting Programming for week of Feb 20, 2017

Kettlebell Programming for week of Feb 20, 2017

Gymnastics Programming for week of Feb 20, 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.