What’s New

We are currently working on a few new programs and schedule updates for our members, including a “Sport of Fitness” competition program, as well some additional gymnastics and Open Gym time slots. Check in over the next few weeks for developments on that…

We also have some local events coming up, including the Manitoba Open Weightlifting Competition, as well as CF24, 24 hours of workouts for Special Olympics Canada Foundation, and Prairie CrossFit’s local competition for novices.

 Programming Preview

This week we continue to work a bit more volume and a lot of single arm and single leg and core stability work. To get the best results this week, focus on tempo, as well as work to rest ratios.  It also means using prescribed intensity percentages indicated in the WOD, whether that be loading weights as % of your 1 rep max, or working metabolic conditioning at a certain % of intensity.  Don’t worry about how much weight you are lifting this week, instead focus on making each rep the best you can make it.  Also remember that any time we switch things up, it tends to create a lot of DOMS (delayed onset muscle soreness). Higher volume and tempo work tends to produce a more muscle soreness than higher intensity heavier weights, this is one thing to keep in mind as you expect some soreness in the next few weeks.

Monday: Mostly Lower Body, with focus on pulling

Tuesday: Mostly Upper Body, horizontal pressing and pulling

Wednesday: Conditioning, Core & Mobility

Thursday: Mostly Lower Body, Squat focus

Friday: Mostly Upper Body, vertical pressing & pulling

Saturday: Mostly Lower body, Oly focus

Sunday: Benchmark WOD

Spoiler Alert:

Health Programming for week of September 14th, 2014

Fitness & Performance Programming for week of September 14th, 2014

Olympic Weightlifting Programming for week of September 14th, 2014