Congrats to all our athletes who competed at “Rep Your Box” on Saturday, CFW placed 3rd overall with several impressive performances.
We are just wrapping up our Fuel for Fall Performance Nutrition Challenge. Day 30 is on Monday, and you’ll need to email Tania@crossfitwinnipeg.com with your photos, spreadsheet and testimonial by end of day on Tuesday.
We are having our Holiday Potluck on Thursday evening and we’ll use that opportunity to announce our winners for the challenge. At the request of some of our members (you know who you are!), we’ll be doing a “12 Days of Christmas” workout on Thursday. The 8PM class will be cancelled and you can start setting up for the potluck between 7:30PM and 8:00PM and announce our Fuel for Fall Challenge winners around 8PM as we start eating.
Over the holidays, there will be a few team workouts, one on Boxing Day and one on New Year’s Day. We’ll be closed on Christmas Day and we’ll close a bit early on Christmas Eve and New Year’s Eve.
We are also looking to host a GMB (Gold Medal Bodies) Rings Workshop for all our gymnastics enthusiasts. We know it’s the holiday so we understand this might not be the easiest time to get away, however, we have a fantastic opportunity to host Kirsty for a half day workshop. We’ll still hold the workshop as long as we can get 5 people, and we’ll be focusing on gymnastics ring training so this is perfect for those of you who want to get that muscle-up in 2015, or even for FrostFit. We are looking at the weekend of December 27th & 28th and we’ll have registration up int he next few days.
This week will be another week of not-so-heavy lifts, though you will start seeing more barbell work, but it will still be more skill based rather than intensity based. We also start working on partner skills for FrostFit. All of our classes at CFW are planned and programmed so that we vary volume and intensity so that you can peek at specific times. This works regardless of whether you regularly attend the same classes. You will still benefit from our periodization even if your training schedule is all over the place. However, you need to trust in the coaches and trust in the program so that can perform at your best when the time comes. This month is a time to build a base of skill and volume, not a time to test or to PR so keep that in mind as we train over the holidays. We want to prepare you for FrostFit as well as the Open so enjoy your workouts over the holidays and don’t stress too much about getting PRs.
Monday: Mostly lower body, squat focus
Tuesday: Mostly upper body, overhead pressing and pulling
Wednesday: Mostly skills, core & conditioning, partner work
Thursday: Holiday WOD, mostly lower body and conditioning
Friday: Mostly upper body, pressing and pulling, skills and conditioning
Saturday: Partner WOD, mostly lower body
Sunday: Make up a missed WOD or benchmark
Spoiler Alert: Click on the links below to see the details of this week’s programming. If you can’t find what you need, check back later as we’re still putting the finishing touches on these WODs.
Powerlifting Programming for week of December 14th, 2014
Competition Prep Class Programming for week of December 14th, 2014