CFW Weekly Update for March 12th, 2017

• The Open –  Three items of note here. (1) Reminder to all our members that the 6PM and 7PM classes on Fridays will be cancelled due to the Open for the next 2 weeks. You can still come and do powerlifting, or even do the Open workout with the group if you like. (2) For those athletes who are not able to make it out on Friday night or Sunday, you may still do the workout at the gym at another time, please note that you will be responsible for arranging for a judge for yourself.  Please do not ask the coaching staff or front desk staff to leave their post to do this. your best bet is to message your team Facebook group to finds someone to judge you before or after their workout. (3) For those who are not competing, we could still use some moral support so we would love it if you could come out on Friday nights to cheer us on. Feel free to bring friends and family.
• March Schedule Changes
  • Please note that the Monday 6PM Olympic Weightlifting Class is cancelled for the moment. The Wednesday and Sunday classes are still a go! We’ve had some requests for a focused Olympic Weightlifting training program that specializes in Olympic weightlifting, and this group of athletes will be training at that time. If you are interested in specializing in Olympic weightlifting, please contact tania@crossfitwinnipeg.com and we’ll give you more information on this program.
  • Due to the popularity of our gymnastics strength class, we’ll also be adding an additional Gymnastics Strength class on Thursday evening at 5PM, please note that this will replace the 5PM CrossFit Class on that day.
  • Starting March 1st, the 7AM classes on Tuesdays and Thursdays will be HIIT classes. These classes will have a very similar programming to our longer Wednesday workouts, there will be less barbell work, longer conditioning workouts, and a lot of core work. These classes are by no means easier than our standard CrossFit classes, but you won’t be seeing as many technical lifts in these classes.  We’ve been getting a lot of requests for longer conditioning workouts, and this class is our response to those requests, at an otherwise poorly attended time slot.  So instead of simply cancelling the class we are replacing it with something we’ve had a lot of demand for.

This is week 4 of the CrossFit Games Open, 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 as we head into the end of the week, 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.

For March, we’ll be focusing on our glutes! This should translate well to all olympic lifts as well as general strength and power. You’ll be seeing lots of glute/hip bridges, clamshell jane fonda-ish exercises, banded work, step-ups etc.

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, which is the Open Workout.

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

CrossFit for week of March 13th, 2017

Powerlifting Programming for week of  March 13th, 2017

Kettlebell Programming for week of March 13th, 2017

HIIT Programming for week of March 13th, 2017

Gymnastics Programming for week of March 6th, 2017 – with the addition of another class, we have shuffled things around a bit. Mondays and Thursdays will both include pushing & pulling progressions, with options to work toward muscle ups. This allows our students to have more exposure to the movements so that you can make faster progress for essential CrossFit movements like pullups, pushups, dips, and muscle-ups. Mondays and Thursdays will also include some lower body work and core work and Saturdays will remain our handstand day.