Plans for the CrossFit Open

Plan for the CrossFit Open

Hey Everyone, 

This is going out to everyone signed up for the CrossFit Open (and to those who will be signing up last minute ;-) The 1st workout comes out this Thursday and Lorrie and I out of town for the week it makes it hard for us to do the workouts for my planned days. 

The plan is to do these workouts on Friday evening at 6pm For those who want to possibly re do the workout if they believe they can get a better score this gives a day of rest before hitting it again on Sunday. I don’t recommend thinking “well I can do it again” but if you a re wanting to compete for a spot at regionals and you KNOW there is more you could have gotten out of yourself then its worth a try. 

We will be videotaping for those who’s goal is to make it to Regionals and making sure that the workouts are done correctly. 

For those that are registered for the Open I recommend that you bring a friend, family member, or stranger to help you out and cheer you on. You will all have individual judges and be held to the movement standards required for the workouts. 

Like I mentioned before, since we are away this week we will not be able to do the workout on Friday night. Lorrie and I will be back late Saturday and are planning to do the open workout Sunday @ 1pm. Once the workout comes out we will make sure that those who want to do it Friday might have a coach available to help them out with the workout so they may redo it Sunday if need be. 

Currently Lynell, Laurie, Anthony and myself have our Judges certs needed for certifying scores for those registered for the open this means you will need to have one of us judging for you during the workouts. 

I will send out more info as the week goes on but hopefully this works for everyone. Most people will only do the workout once unless they NEED to and absolutely feel that they can do better. I may get a few volunteers to do a test run of the workout on Thursday to see what happens and learn form the workout. 

Please let me know if you are interested in being a guinea pig for these test workouts ;-)

This is going to be a learning experience for me too and I hope to do well with it. I know there will be some kinks but hopefully it will turn out to be awesome as I can see it in my head. 

Posted by Paul 

Starke's First CrossFit Competition

FrostFit 2014 Team Starke CrossFit's first CrossFit event

Well I have to say it was an awesome and exhausting weekend for our first CrossFit event held at CrossFit Winnipeg Jnauary 25th & 26th

We entered as two teams and an Individual. Lorrie & Lynell were in for the women's team and Ray & Ryan were the men's team. I entered as a solo male in the RX'd category.

The events were let out one at a time throughout the week before the event giving us an idea of what we were in for. Snatch ladders, skill work, longer MetCon's and a Thruster ladder were some of the workouts we had ahead of us.

The workouts are as tough as you want to make them. You want to do well and work hard then you are going to have to go to a place that you don't want to go.

I got to watch our teams dig deep in every workout while maintaining great form and demonstrating their abilities.

Lorrie and Lynell had some amazing workouts and did awesome in workout #5 with the wall balls, deadlifts, and KB hold overhead.

5 rounds for time with 15 minute time cap:

12 Deadlift (185/125lbs)

21 KB Swings (35lbs/25lbs)

30 Wall ball shots (30lbs/20lbs) to 8 ft target


The girls finished within the time cap and Lorrie went unbroken for the last round of 30 wall balls. Lynell's shoulders were on fire while she held the bell up and locked in place for the time being.

In the end the girls finished in 5th place just outside of the finals (the top 4 made it in).

Ray and Ryan put on a Thruster clinic in event 4 while all the other teams were out Ray and Ryan were on the floor pounding out rep after rep in the ladder until they just couldn't thrust anymore.

They finished in 8th place in the men's team.

The day was a long day and it was a great learning experience for all of us. Doing one hard workout a day can be tough. Maybe even squeezing in two a tay can kick your butt. but trying to go at 100% 3 times a day for 2 days takes a lot.

My experience was different. I was ready to fall asleep before every workout and it was tough to get going. I had been battling a cold and flu for 2 weeks before FrostFit and debated not doing it. I decided to go ahead and have fun with it and do it for the experience. It was great learning what some of my weaknesses are which has given me more to work on (like that's ever an issue).

I was proud to be on a team with Ray, Ryan, Lynell & Lorrie for FrostFit and couldn't have been happier with their performance.

It was our first of many competitions to came and I know I have a lot to learn but in the end I think we did well.

Last of all I want to give a gold star to Ryan for stepping up 2 weeks before competition to take Dan's place when Dan hurt his shoulder. Ryan did an amazing job and we are all proud of him for the effort he put out. Just wait another year or two. The boy is going to be a BEAST!

If you have any questions or would like to compete next year talk with anyone on the team. It's a great experience and you will never know unless you try it.

I would also like to thank everyone that came out to support the team and cheer us on. We all appreciate and it was awesome seeing the support people were willing to give on their day off.
Thank You all!


Don't let your regrets be the things you wanted to do but didn't.

Posted by Paul