Monday, 21 August 2017

Time elapse photography over Winnipeg in 1979

Conditioning:

“Total Eclipse”

Complete as many rounds and reps as possible in 20:17 of:

79 Single Unders

14 Overhead Squats (75/55)

70 Lunges*

30 Alternating One-Arm Dumbbell Snatches (50/35)

400m Run

 

For Score

*Walking and alternating

 

…rest 2:00, then…

“Blackout”

Partner up

Max reps in 2:40 of:

Burpees

 

For Score

 

Flexibility/Mobility:

Spine Smash – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post scores and experiences to comments

Saturday, 19 August 2017

 

Conditioning:

Complete as many rounds in 45 minutes of:

Run 600m

10 Deadlifts (315/205)

Row 500m

15 Hand-release Push-ups

Bike 30/20 Calories

20 GHD Sit-ups

 

For Score

 

Flexibility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

Post score and experiences to comments

Friday, 18 August 2017

Future CrossFitters

Conditioning:

4 rounds of:

25 Push Press (95/65)

50/40 Calories Rowed

100 Double Unders

 

For Time

 

Strength:

Deadlift

5-rep max

 

For Max Load

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

Saddle Sit – 2:00

Pike stretch – 2:00

 

 

Post time, max load, and experiences to comments

Thursday, 17 August 2017

 

Rest Day

 

 

Competitors Class:

1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments

Wednesday, 16 August 2017

Conditioning:

Partner WOD

“Fast and Furious II”

4 x 200m Sprint

100 Sit-ups Slammers (14/10) @ 2m

50 Fat Bar Deadlifts (225/150)

40 Overhead Squats (115/75)

40 Pull-ups

50 Plate-facing Burpees

100 Double Unders

4 x 200m Sprint

 

For Time

Compare to Saturday, 15 April 2017

Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.

 

Strength:

As a partner group, find team total for:

4-rep max Back Squat

 

For Team Total Load

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

Post time, loads, and experiences to comments

Tuesday, 15 August 2017

 

Conditioning:

Part 1:

3-person team

4500m Row

…or…

3600m Run

 

For Time

 

Part 2:

Complete as many rounds and reps as possible in 8-minutes of:

50 Double Unders

10 One-arm Dumbbell Overhead Squats (50/35)

 

For Score

 

Skill:

Pick any Three (3) skills on the “Athletic Skills Sheet

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

Post time, score, and experiences to comments

Monday, 14 August 2017

 

Strength:

Hang Power Clean

3-3-3-3-3

 

 

For Max Load

 

Conditioning:

“Peek-a-boo”

50 Weighted Walking Lunges (35/25)

25 Pull-ups

50 Sit-ups

25 Box Jumps (30/24″)

50 Back Extensions

25 Ring Dips

50 Toes-2-Bar

25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′)

50 Double Unders

 

…Rest 2 minutes

 

15 Overhead Squats (185/123)

For Time

Compare to Wednesday, 12 August 2015

 

Mobility:

Quad Smash – 1:30/leg

20 PVC Passovers

Posterior Chain Floss – 1:30/leg

Seated Shoulder Flexion – 2:00

 

 

Post max load, times, and experiences to comments

Saturday, 12 August 2017

There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.

 

Conditioning:

Partner WOD

3 rounds of:

10 Synchro Pull-ups

20 Ring Push-ups

30 Sit-ups Slammers (16/12) @ 2m

 

…then…

2 rounds of:

10 Synchro Kettlebell Swings (97/62)

15/10 Calories Biked*

20 One-arm Dumbbell Overhead Squat (50/35)

 

…then…

1 round of:

50 Alternating Burpees

200 Double Unders

1000m Row

 

For Time

*All exercises are equal work on each exercise; with one partner working at a time. Exception on synchro exercises, both working simultaneously, doing half the reps each. Both teammates bike both rounds. If team is: MM-30 cal/rd; FF-20 cal/rd; MF-25 cal/rd.

 

Mobility:

ROMWOD

 

 

Post time and experiences to comments

Friday, 11 August 2017

 

Conditioning:

2017 CrossFit Games Masters Division

“Vest Triplet”*

Run 400m

24 Squats

12 Burpee Box Overs (30/24″)

 

4 rounds for time

17:00 cap

*If you have a vest (20/14), wear it.

 

Strength:

Push Jerk

3 reps at the following percentages:

50, 60, 65, 70, 75, 80, 85%

 

For Quality

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time, loads, and experiences to comments

Thursday, 10 August 2017

 

Rest Day

 

 

Competitors Class:

1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments

Wednesday, 09 August 2017

Strength & Conditioning:

Run 800m

5 Snatch* (155/100)

…Rest 3 minutes

Run 600m

4 Snatch (175/115)

…Rest 2 minutes

Run 400m

3 Snatch (195/125)

…Rest 1 minute

Run 200m

2 Snatch (205/135)

 

For Time

*These are all squat snatches, each set

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post load used, time, and experiences to comments

Tuesday, 08 August 2017

 

Skill:

Row 250m, All Out

Rest 3 minutes, now…

Row 500m @ 80% 250m pace

Rest 2:00

Row 300m @ 80%

 

For quality of pace and stroke control

 

Conditioning:

2017 CrossFit Games WOD*

“Fibonacci Final” (modified)

Men:

5-8-13 rep rounds of:

Paralette Handstand Push-ups

Deadlift (415)

…then, Double Kettlebell (53#) Overhead Lunges, 89ft

 

For Time

 

Women:

3-5-8 reps of:

Paralette Handstand Push-ups

5-8-13 reps of:

Deadlifts (255)

…then, Double Kettlebell (35#) Overhead Lunges, 89ft

 

For Time

*modifications made due to lack of equipment

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post time and experiences to comments

Monday, 07 August 2017

Congratulations to 2-time Games Champion Matt Fraser, and Tia-Clair Toomey for their amazing performances this weekend!

 

Conditioning:

2017 CrossFit Games WOD

“Madison Triplet” (modified*)

5 rounds for time of:

400m Run

7 Cleans-to-Overhead Burpee (115/75)*

 

*Modifications made due to lack of equipment. Perform 1 clean to overhead, followed by 1 burpee over the bar; now repeat 6 more times.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time and experiences to comments

Saturday, 05 August 2017

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/75)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments