What’s New

Congratulations to CFW athletes Mason G and Megan M  who lifted in the Manitoba Open Weightlifting Competition, yesterday at the Gritty Grotto at the University of Manitoba. This was a first Olympic Weightlifting competition for both Mason and Megan, who lifted along with Coach Anna, the veteran of the group.  Mason went 4 for 6, and Megan went 5 for 6, both of them lifted beautifully and we hope to see them compete again soon.  I can’t tell you how proud I am of these athletes for putting themselves out there. Thanks to everyone who came out to watch.  If you have any photos or vide0s please send them our way.

CF24 will be here before we know it, on October 18th.  This event consists of 24 hours of workouts for Special Olympics Canada Foundation and is open to everyone, CrossFitters and non CrossFitters alike.  There will be some adjustments to the class schedule, notably just a few early morning classes on Saturday and likely no classes on Sunday, as most of our coaches will have been at the gym all night!  However, we’ll open up the CF24 WODs to all our members so you can join in anytime.

Also coming up fast is the Prairie Crossfit competition on November 1st.  We’d like to hold a prep session to discuss strategy and if we have time maybe practice some of the movements.  If you are competing and would like to attend the prep/practice session, please let us know if you have a preference for timing. We’re thinking of getting together on the weekend of October 25th.

There are a few schedule changes to note for October.

* Unfortunately, we’ve had to put our Tuesday night yoga class on hold for October, we just haven’t had quite enough attendance.  However, we know how complimentary yoga can be for CrossFitters and what a great instructor Arlen is, so we’d love to hear some feedback from you on what would be the best time slot for a regular yoga class.  Is weekend better?  Evening?  What time? We’ve also had to cancel the Tuesday morning Oly for now, due to lack of attendance.   For programming this means we’ll only have 2 sessions per week.  Intermediate and advanced lifters will work on both Snatch and Clean & Jerk on both days, with Sunday being the heavy day.  Novice lifters will focus on cleans and related assistance work on Wednesdays and snatches and related assistance work on Sundays, and we’ll switch this around in November if we can’t find a third time slot for Oly in November, so please let us know when you would like to come in to lift and we’ll see if we can work it out. Please let reception know if you have any schedule requests for this or other classes, or email Marc at marc@crossfitwinnipeg.com.

* Due to popular demand, we’ve added another gymnastics class on Monday nights in the Mobility time slot.  This class will be a combination of bodyweight movement and mobility, so kind of a cross between our traditional gymnastics and our mobility and stretching classes. We’ll also be starting a more structured gymnastics program during these classes, including some progressions toward basics like handstands, pullups, dips, muscle-ups, bridges, pistols and levers.  For the month of October, Monday nights will focus more on handstands, levers, bridges and splits, whereas Saturday sessions will focus more on pullups, pistols, and rings, though we’ll try to mix it up a bit.

Programming Preview

This week, you’ll see less volume and more intensity as we start to lift some heavier weights in our squat, an overhead progressions.  We will also continue our skill work in both Olympic lifts and gymnastics. Monday we’ll be be going a bit heavier on our overhead squat, but if you have any issues going overhead come in anyway and the coach will help you work something out. Tuesday we’ve got weighted pullups and a metcon with some overhead pressing and gymnastics. Wednesday we revisit a big hit from the summer, but this time we’ll be doing it with a partner, so you might want to pull out your training log to look back and compare. Thursday is our Oly day, we continue to work on our cleans, once again, if you are not overly comfortable with these lifts, please come in anyway and the coach will give you a variation that is appropriate for you. Friday we get to work on the rings and bench, Saturday is our heavy squat day and Sunday is our benchmark. It’s going to be a fun week!  If you’re looking to do that extra little bit that will get you to the next level, have a look at the Performance workout to see the “Bonus” work.  Please ask the coach if you need any help modifying or scaling the Bonus work.

Monday: Mostly Lower Body, Squat focus

Tuesday: Mostly Upper Body, overhead pulling and pressing

Wednesday: Conditioning, Core & Mobility

Thursday: Mostly Lower Body, Oly

Friday: Mostly Upper Body, horizontal pushing & pulling

Saturday: Mostly Lower body, squat focus

Sunday: Benchmark WOD

Spoiler Alert:

Health Programming for week of October 5th, 2014

Fitness Programming for week of October 5th, 2014

Performance Programming for week of October 5th, 2014

Powerlifting Programming for week of October 5th, 2014

Olympic Weightlifting Programming for week of October 5th, 2014

Gymnastics Programming for week of October 5th, 2014