Tuesday 12-01-15 WOD

Victoria has a bit of a love hate relationship with the snatch. Consistent Olympic lifting will lead to better technique and allow athletes to become more comfortable with the movements. Taking time away form something you aren't comfortable with will not help with making progress in that movement. After class today Victoria decided to "make good choices" and stayed to work on technique. The only way we can get better is by choosing to get better and by doing what needs to be done. Don't talk about it . Be about it!

Congratulations Victoria for being #betterthanyesterday

Today's workout is a repeat of Tuesday 7-21-15. Compare today's score, variations, and time to your previous score.

CrossFit/Fitness:

30 Min Time Cap

10 Muscle Ups/Ring Dips
20 C2B Pull Ups/Pull Ups
30 Wall Balls 14/20# 9/10'
40 T2B/Variation
50 BB OHS @ 95/135# (KBS 60/80# for Fitness Option)
40 T2B/Variation
30 Wall Balls 14/20# 9/10'
20 C2B Pull Ups/Pull Ups
10 Muscle Ups/Ring Dips

ADP:

A.
Complete the CrossFit WOD

B.
With a partner 4x1 min wall facing handstand holds playing with hand balancing while your partner spots

C.
3 Rounds of max "L Sit" holds on rings/Paralettes Rest 2 Min between Sets.

D.
3 Rounds of Max BB OH Holds @ 110/155# Rest 2-3 Min between sets.

Monday 11-30-15 WOD

Dancing is always great active recovery between sets.

Monday 11-30-15 WOD

CrossFit:
A.
Take 15 Min to build to 85% of your 1RM Snatch

B.
10 Min EMOM
1 Snatch @ 85%

C.
6 Min Ladder @ 85/115#
OHS
Lateral bar jump burpee


Fitness:
A.
3 Rounds of
6 Pull Ups @ 31x1
8 DB Push Press
6 Push Ups @ 41x1
8 Leg raise @ 3131

B.
10 Min EMOM
6 Wall Balls 16/25#
6 Burpees

C.
3 Rounds alternating of
1 Min Long plank
1 Min Hip Bridge

Friday 11-27-15 WOD

Coach KRAUSSSS ready to give Stacie some mouth to mouth after some interval rows. Just a reminder Laurie that if they are still breathing you DO NOT need to give them mouth to mouth (unless they ask for it). 

Friday 11-27-15 WOD

CrossFit:
A.
5 Rounds of
Max Strict C2B Pull Ups or Strict Pull Ups
Max Strict Ring Dips

B.
6 Min AMRAP
10 Hang Squat Cleans 85/115#
10 T2B

C.
Optional Accessory Work (If you don't want to be better you don't have to do this, no pressure).

3x60 sec. Horizontal supine hold on GHD

3x60 sec supine hold across 2x boxes


Fitness:
A.
5 Rounds of
Max strict pull ups @ 31x1 for those using a band.
Max Strict Box Dips @ 31x1

B.
4 RFT
10 KBS @ 50/70#
10 Wall Balls @ 16/25#
10 Push Ups

C.
Optional Accessory Work (If you don't want to be better you don't have to do this, no pressure).

3x60 sec. Horizontal supine hold on GHD

3x60 sec supine hold across 2x boxes

Thursday 11-26-15 WOD CrossFit/Fitness/ADP/Base Camp

After asking Cassy how she was feeling when she finished her 2000m row Time Trial her response was "I don't remember the last 200m" Way to go Cassy, that's how you know you were at the right intensity! 

Thursday 11-26-15 WOD

CrossFit:
A.
8 rounds alternating EMOM with a partner (4 rounds each) BB Cycling for Snatch empty bar to a light weight max 65/95#

Aim for consistent smooth reps not max reps.

B.
Every 90 Seconds for 5 Rounds 3 BB Back squats @ 70% of 1RM

C.
5 Min EMOM
10 Thrusters @ 65/95#
10 Pull Ups /ring rows

Scale #'s as necessary and make sure to do a 1 min test to determine if the # you chose is correct. If you hit 10&10 and it leaves you with no recovery repetitions on both exercises must be dropped. athletes should have 20-25 seconds rest between rounds if they are cycling the barbell and pull ups quickly and going unbroken.


Fitness:
A.
100 KB Snatches 30/50 Take time to make sure reps are perfect. Athletes can chose to do as many switches and put downs as they like or challenge the 100 reps for time.

B.
Every 90 Seconds for 5 Rounds 3 BB Back squats @ 70% of 1RM

C.
5 Min EMOM
8 Double Bell Swings @ 30/50#
5 Push Ups

Weightlifting: Snatch
From the Rack...
10 Min Build for a drop snatch with 3 second pause in the receiving position
10 Min Continued build for snatch balance
Out of the rack...
20 Min 3 Pos. snatch. Full squat snatch from high hang, launch, ground.


ADP:
A.
2 Rounds of...

1 Min max muscle ups (ring dips)
Rest 1 min
2 Min max Double Unders
Rest 1 min
1 Min Max HSPU

Rest 3 Min & repeat.

B.
8 rounds alternating EMOM (4 rounds each) BB Cycling for Snatch @ 65/95#

With a partner alternating BB snatches every minute with the focus on perfect cycling over max reps. Our main goal here is being efficient while moving a bar at a lighter weight for higher reps using muscle and power snatches.

C.
Every 90 Seconds for 5 Rounds 3 BB Back squats @ 70-75% of 1RM

D.
10 Min handstand skill work practice

Base Camp FINAL CLASS!!!

A.
Review Burgener Warm up

B.
Review and build for Turkish Get Up (TGU)

C.
BB Clean warm up.
Muscle Cleans From High Hang & Launch
Power Cleans From High Hang & Launch
Squat Cleans From High Hang & Launch

D.
Graduation and Initiation...

Wednesday 11-25-15 Testing Day 7 (last day I promise ;-)

Tay Tay going "Balls To The Wall" as always. 

Wednesday 11-25-15 Testing Day 7 (last day I promise ;-)

CrossFit/ADP:
A.
20 Min Build to a single max OHS from the rack.

B.
2 Rounds @ 100% effort

1 Minute max reps ground to shoulder & shoulder to overhead @ 85/115#

Rest 1 Minute

1 Minute max burpees to a 6" target above the tip of your fingers reach

Rest 1 Minute

1 Minute max row for calories

Rest 5 Min and Repeat

For this workout have a partner count your reps while you're working. When you take your five minutes rest you count for your partner. This should be an all out effort both rounds through.

Fitness:
A.
4 Rounds of
8 KB Goblet squats @ 50/70
8 Box jump overs
8 Double Bell Push Press @ 25/40

B.
2 Rounds @ 100% effort

1 Minute max reps Double Bell Clean & Shoulder to Overhead (press, push press or push jerk) @25-30/40#

Rest 1 Minute

1 Minute max burpees to a 6" target above the tip of your fingers reach

Rest 1 Minute

1 Minute max row for calories

Rest 5 Min and Repeat

For this workout have a partner count your reps while you're working. When you take your five minutes rest you count for your partner. This should be an all out effort both rounds through.

Tuesday 11-24-15 WOD CrossFit/Fitness/ADP

You know when people get excited about sports and yell at the TV when they aren't happy about something? Coach Craig takes it a step up while watching the World Weightlifting Championships.

CrossFit & Fitness:

A.
4 Rounds of

alternate back lunges from rack. BB should be in the front rack position and legs should be alternating steps to the back then up to neutral before switching legs. Build to your heavy 8 then start counting your sets.

*Fitness variation BB should be placed in the back rack position.

B.
For Time:
250m Row
15 KBS 30/50#
25 Burpees
15 KBS 30/50#
500m Row
15 KBS 30/50#
25 Burpees
15 KBS 30/50#
250m Row

 *KBS are Russian height swings (shoulder height)

ADP:

4 Rounds of

8 FatBar OH Walking Lunges.

A.
Clean the fatbar and work on a narrower OH position while lunging. Athletes should need no more than 2 min recovery between the weights they choose for the working set.

B.
For Time:
250m Row
15 KBS 50/70#
25 Burpees
15 KBS 50/70#
500m Row
15 KBS 50/70#
25 Burpees
15 KBS 50/70#
250m Row

 *KBS are Russian height swings (shoulder height)

Rest 5 Min

C.
8 Rounds of wall facing handstand holds. 20 seconds work 30 seconds recovery (allowing for two groups to alternate on the wall at a time).

*Wall walk or cartwheel into position...

D.
3 Rounds of 10-20 GHD Sit Ups.

Monday 11-23-15 Testing Day 6

Monday 11-23-15 Testing Day 6

CrossFit/ADP/Fitness:

A.
Take 25 min to build to a 1RM Deadlift
5@60%
4@65-70%
3@70-75%
2@75-80%
Singles @ 85,90,95,100+

When getting near your 1RM DO NOT REPEAT IT! Put slightly more weight on just to build a bit more confidence (and hit a new PR). You only have so many bullets in your gun and if you chose to use them up hitting a previous max then you may not have a bullet left for your new PR. Just sayin...
You can thank me when you're ringing the bell!

B.
2000m Row Time Trial.

Warm Up 300-500m focus on form, stroke length and how the body is feeling.

The goal for the 2k TT is to finish in the fastest amount of time possible. This is a great test for testing aerobic capacity & mental toughness

We have done 2k row's in the past so you should have an idea of a previous time. Planning ahead and deciding if you can beat that time will take a few calculations.

Make sure your monitor is set to split and have your Avg. split time on it as well. If your goal is to row a sub 7min 2k then you need to make sure that your average split for the entire 2k is 1:44.3/500 so that you can end up with a time of 6:57. If your split is 1:46/500 your time will end up @ 7:04 for 2k.

This is a great mental challenge for individuals who are competitive with themselves because if you want to beat your previous time you'll need to go deep into the pain cave. The last time I did a 2k TT I had my eyes shut for the better part of the last 500m and thought I was either going to pass out or vomit or both...

Take some time to figure out what kind of splits you can keep for the distance. It's easier to maintain a pace throughout then to try and make up time in the end. Happy 2k TT!  

LET'S GET READY TO LIFT STUUUUUUUFFFFFFF!

Hey Everyone,

Our Friends at Prairie CrossFit and the Hercules Weightlifting Club are putting on a fun weightlifting competition Sunday December 13th. I have been a little behind on posting because of athlete testing and other events. We can get a team of 6 in and maybe some more if there's space.

let me know as registration needs to be in by TOMORROW SUNDAY NOV 22nd!

READ BELOW FIRST THEN E-MAIL  (removethis)paul@starkestrength.com

We may not be able to get everyone in but I will let them know how many we have interested in competing.

This is just another chance to #getbetterthanyesterday on the competition floor.

HERCFIT INVITATIONAL 2015

Prairie CrossFit is partnering with the Hercules Weightlifting Club to hold an Olympic Lifting Competition specifically for CrossFitters! We will have prizes, there will be music and there will definitely be PR’s too!

COMPETITION INFORMATION

Date: Sunday, December 13, 2015

Place: Prairie CrossFit

Lifts: Snatch - Clean & Jerk. You will have 3 attempts at each lift and your score is the highest combined total. 

This event will be run by official Manitoba Weightlifting Association (MWA) judges, however they will be lenient on some of the rules enforced in regular sanctioned meets. 15 minutes before the competition the MWA's official chairman will give a review of the rules & regulations. The exact format of the meet will be determined closer to the competition date once all lifters have been registered. 

For this competition only, you DO NOT have to be a Manitoba Weightlifting Association Registered Lifter but we encourage people to consider purchasing a 2015/16 MWA membership. Forms can be found at http://mbweightlifting.net/membership/

You do not need to wear a singlet.

Weigh-ins and weight class categories will be used, as will the Sinclair Co-efficient for scoring. Weigh-ins will be 1 hour prior to lifting. 

The Hercules club will be providing a coach for each affiliate that has a team. They will help coach your athletes through the event and prepare them for their lifts.

Cost: $25/lifter

There will be prizes for Best Female lifter, Best Male lifter and Best Team. In order for your team to qualify for prizing, you need to have 3 males and 3 females registered.

ALL TEAMS need to be registered by NOVEMBER 22. There will be a limited number of spots open for this comp, so it will be a first come first serve basis. So get your teams/lifters together quick and send the info in. 

Info Needed for EACH LIFTER:

Full Name

Male/Female

Email Address 

Indicate weight class:

W=48-53-58-63-69-75-75+

M=56-62-69-77-85-94-105-105+

Best Snatch Weight

Best Clean & Jerk Weight

Saturday 11-21-15 WOD

The aftermath of some rowing intervals. Some were feeling better than others...

Saturday 11-21-15 WOD

Back to another heavy grinder this weekend.

30 Min AMRAP

5 Squat Cleans*
10 Deadlift **
5 Weighted strict pull ups (tempo of 31x1 if using band)
10 Ring Dips


*Build to a heavy squat clean then bring it!
** Use the same weight as your squat clean for your deadlifts

Friday 11-20-15 Testing Day 5

Ain't no party like a Starke CrossFit Party... These two animals getting ready to throw down at the SCF 3 year anniversary workout/party.  

Friday 11-20-15 Testing Day 5

CrossFit/ADP

A.
In 12 minutes build to your heaviest single strict BB Press

B.
In 12 minutes build to your heaviest single squat clean thruster.

C.
Open workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

Fitness:

A.
In 12 minutes build to your heaviest single double bell strict Press & Push Press with Kettlebells.

B.
In 12 minutes build to your heaviest single squat clean thruster with Kettlebells.

C.
Following the same format as CrossFit Open workout 14.2 athletes will substitute Overhead squats with KB Squat Jumps 40/60# and C2B pull ups will be pull ups or ring rows.

Thursday 11-19-15 Testing Day 4

Well everyone's feeling great from testing week so far which is exactly what I wanted. We have been seeing non stop PR's in every class and sometimes the entire class is PR'ing. The goal was not to beat everyone into the ground and test you when you're run down. It's been great seening athletes coming in fresh and ready to work. Tomorrow's going to be a little more demanding so be ready!

Mona, Cathy, & Andrea giving the body a little TLC after a workout. Your cool down is a very important part of your training and a time where athletes should bring their heart rates back down, flush out some lactic acid and work on tissue quality & mobility to promote recovery and improve adaptations from the training you just accomplished. Why waste your gains by taking off right after a workout?

Thursday 11-19-15 Testing Day 4

CrossFit/ADP:

A.
20 Min Build to a Max Clean & Jerk

B.
OPEN TEST 20 Min AMRAP
50 Wall Balls 14/20# 9/10'
50 Double Unders
40 Box Jumps 20/24"
40 T2B
30 Burpees
30 C2B
20 Power Cleans 100/145#
20 Jerks 100/145#
10 Snatches 100/145#
10 Muscle Ups

For the open test scale the BB weights as needed with the limiter being the BB snatch. If you lessen the weight for the snatch make sure to use the same weight for the clean & the jerks as well.

Fitness:

A.
4x5 BB Back Squat
Build to your heavy five for the day then start counting.

B.
SCALED OPEN TEST
OPEN TEST 20 Min AMRAP
50 Wall Balls 14/20# 9/10'
50 Double Unders
40 Box Jumps 16/20"
40 Hanging Leg Raise
30 Burpees
30 Pull Ups/Ring Rows
20 KB Cleans (10/side) 30/50#
20 Jerks (10/side) 30/50#
10 Snatches (10/side) 30/50#
10 Ring Dips

Wednesday 11-18-15 Testing Day 3

When resting don't walk away from the task at hand. Keep your head and heart up, breathe, and think about performing not how tired you are. Stand under the bar, shin to bar, overtop of the ball or or bell. If you walk away it's always harder to go back. Don't ever talk yourself out of something because its tough. Tell yourself that you're far from done, that you have lots left in the tank, and that you're better because you didn't quit.  

Wednesday 11-18-15 Testing Day 3

CrossFit/ADP:
A.
20 Min Build To A 1 RM Back Squat

B.
8 Min AMRAP
Strict HSPU (level ground with use of blue mat)

C.
Max Unbroken T2B

D.
3x500m Max Effort Row with 2 Min inactive recovery

Fitness:

A.
3 Rounds of
5 Kneeling Strict Press KB (build to a heavy 5)
10 Heavy Russian KBS
60 Sec. double bell overhead hold
60 Sec double farmer hold*

*For this exercise I want FULL activation of every little muscle in the body. when picking up the bells use proper DL technique. Get your back to the wall, shoulders back, crush the handles, abs tight, quads flexed (pull those knee caps up) squeeze your glutes (prison bum it!). The closer you get to that minute if you feel like you're losing your grip squeeze everything TIGHTER!!!!

B.
Max Unbroken hanging leg raise (use a beat swing if you go one).

C.
3x500m Max Effort Row with 2 Min inactive recovery

Tuesday 11-17-15 WOD Testing Day 2

Deanna and her awesome support crew at the Novice Prairie CrossFit competition. Chris and the girls stayed all day to cheer mom on while she powered her way through workout after workout. Sometimes your a roll model for people and don't even know it. Other times you need to be a roll model to show the ones you love what they can be capable of if they put their minds to it. 

As a coach I couldn't be more proud of you Deanna for putting yourself out there and trying something new. 

Tuesday 11-17-15 Testing Day 2

CrossFit/ADP:
A.
20 Min Build to a max snatch

B.
This test is to be done in two parts and has a total time cap of 5 minutes.

I. Max Unbroken Muscle Ups
II. With the rest of the time on the clock perform as many muscle ups as possible.

Make sure to note how many unbroken reps you have completed and a grand total at the end of the 5 minutes.

Scaled version is to be done in the rack with heels on the edge of two 45# plates with athletes arms in full extension and butt off the ground to start the movement. The athlete must transition and land over top of the rings with the bicep onto of the rings before pressing out of the dip. Minimal pressure must be placed through the heels. Aim for max unbroken reps and a total for the 5 minutes just like the RX'd version.

C.
1000m Row for Time
Damper may be set wherever the athlete wants it. Make sure to set the monitor to count down so you get an exact time on the distance.

Fitness:
A.
15 Min Circuit

5 Double Bell Thrusters
5 Double Bell Front Squats
5 Double Bell Cleans
Rest 1 Min
5 Wall Walks
5 Push Ups
5 Burpees
Rest 1 Min

B.
5 Min Max Double Bell C&J 30/50#

C. 1000m Row for Time

Monday 11-16-15 WOD Testing Day 1

Are you all ready for testing week? I know this guy is!!!

Monday 11-16-15 WOD

This week's CrossFit workouts will mimic the ADP program's testing. This will give you all a chance to test yourself and have a base to know where you are and set some goals for where you want to be. Testing is like competition. If you want an exact idea of where you're at then make sure your movements are measurable and repeatable. Have eyes on you so you aren't guessing that it was a "good rep". Test yourself but don't sacrifice yourself. For ANY modifications make sure they are measurable and repeatable!!!

CrossFit & ADP:
A.
20 Min Build to a max Front Squat

Perform 1-3 Back Squats with your Front squat weight.

Perform as many back squats with your front squat weight until failure. This literally means until failure. Not getting a spot, not quitting when you're tired, you should fail this at the bottom of your squat or on the way up (have someone count for you).

How Many reps did you get?

Test 2.
Max Unbroken pull ups.
This test may be kipping or butterfly pull-ups. The standards are the same as always. Full extension of the arms at the bottom and chin over the bar at the top.

Test 3.
Max Unbroken Ring Dips



Fitness:
A.
20 Min Build to a max Back Squat

For one set perform as many reps as possible at 75% of your 1RM for the day (have someone count for you).

B.
7 Min Ladder starting at one rep for each movement and climbing until the 7 min time cap is up.
Russian KBS 70/50#
Wall Balls 14/20# 9/10'

Post rounds and reps

Saturday 11-14-15 WOD

Matt contemplating his next snatch... 

Saturday 11-14-15 WOD

Complete the following in as short of time as possible

200m Loaded Carry 30/50#

10 Muscle Ups (Ring)

20 C2B Pull Ups (scale as needed)

30 Kettlebell snatches 30/50# (15/arm)

40 Wall Balls 14/20# 9/10’

50 T2B (or variation) 

40 Wall Balls 14/20# 9/10’

30 Kettlebell snatches 30/50# (15/arm)

20 C2B Pull Ups (scale as needed)

10 Muscle Ups (Ring)

200m Loaded Carry 30/50#

Friday 11-13-15 WOD

I'm sure if she had nuts, she probably would have busted at least one of them on this rep.

 Coach Ross popping a squat!

Friday 11-13-15 WOD

CrossFit & Fitness:

A.
Back Squat 5x3@85% of 1RM

B.
5 Min AMRAP
15 KBS 40/60#
15 Wall Balls 14/20#

Rest 2 Min

5 min AMRAP
5 Hang Squat Cleans 85/115#
5 Burpees
5 T2B

Thursday 11-12-15 WOD

Here we have Lisa demonstrationg a nice high back swing on her Russian Kettlebell swing during the Canada Day holiday WOD. On the back swing you should have contact with your forearms and inner thighs (right up in there), you should be hinging from the hip (not squatting), and loading up those hamstrings like a bow and arrow. It looks like Lisa's about ready to launch!!!

Quads flexed, Abs tight, and glutes firing like two wolverines fighting in a burlap sack! 

Boom Goes The Dynamite!!!

Thursday 11-12-15 WOD


Skill Development: Kippping ring dips

CrossFit:
A.
3 Rounds of

8 Walking BB Front Rack lunges*
Max strict ring dips Once you can no longer perform strict ring dips go directly into kipping for as many reps as possible without getting off the rings.

* Build to your heavy eight lunges in the front rack position then start counting your sets.

B.
 3RFT  @95/135#
8 Power Cleans
8 BB Front Squats
8 Push Jerk

Fitness:
A.
3 Rounds of
8 Walking DB Lunges
8 Double Bell Push Press
Max dips (rings or box)

B.
3 Min AMRAP
Max Burpee Pull Ups
2 Min AMRAP
Max Burpee Box Jumps (no rebounding)  20/24"
1 Min AMRAP
Max Burpees

With a running clock perform as many reps as possible counting up from each AMRAP.

If "Dirty Little Tay Tay"(DLTT) does 24 Burpee pull ups in the three minute AMRAP as soon as the 3min is up  DLTT  will NOT get any rest and will walk over to his box and perform burpee box jumps (standing up fully erect at the top) then stepping back down (no jumping) his count will continue from 24 to 25 and up. At the five minute mark burpees will be performed for as many as possible in that one minute and once again the count will continue to go up from where he left off in the burpee box jumps. Your final score will be the total # of reps completed in the six minutes.

Wednesday 11-11-15 WOD

Wednesday 11-11-15 WOD

Tomorrow's only workout for the day will be at 12:00pm and is a hero WOD dedicated to the memory of Michael Murphy "MURPH"
We did this workout on Labor Day and some athletes missed out due to competition. Now is your chance to complete this hero WOD or retest yourself against it.

No matter how challenged you may feel tomorrow, it is still nothing compared to what our armed forces face in battle around the world on a daily basis. Thank you to everyone who has served, is serving, and will serve our Country and our Allies.

Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

 Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.

In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, “Thank you.”

Then he continued the battle.

Tuesday 11-10-15 WOD

Brad and I had to get in a post WOD selfie with Karly once she was done the second workout at Prairie this weekend. Apparently she saved enough energy to let us know what she thought about the pic... 

Tuesday 11-10-15 WOD

CrossFit & Fitness

A.
3 Rounds NFT
5 BB Strict Press (from the rack)
5 Strict Muscle Ups (or Chin Ups) Add weight as needed
10 Pistols (5&5) add weight as needed.
30-60 Sec Wall Facing handstand hold

B.
6 Min AMRAP
10 Deadlift @ 95/135#
8 C&J @ 95/135#
6 Ring Muscle Ups (or ring dips)

Monday 11-09-15 WOD

Kevin "The Mechanic" from Friesen Physiotherapy was on hand to tune up some of our Starke  athletes on Saturday whether it was to tape up a foot,  perform some massage and ART, whisper sweet nothings into athletes ears, or to cheer them on. Thanks Kevin for your support! 

Monday 11-09-15 WOD

CrossFit:
A.
20 Min Build
2 Snatch Pulls + 1 Snatch

Newer athletes start your pull from the launch position (just above the knee) instead of the ground.
Athletes should perform two snatch pulls making sure to stay over the bar and keep the arms straight for as long as possible. Make sure to take your time between each pull to properly set up and find your contact point on the way up for your pulls and your snatch. Your Snatch should not have a different path then your pulls!

B.
3 RFT
10 Pul Ups
10 Push Press 85/115#
10 T2B

Fitness:
A.
15 Min Circuit
10 Goblet Squats
10 KB Snatch/arm
16 Alternating lunges w. KB in rack position (switch every 8 reps)
10 KB Clean & press/arm

B.
3 RFT
15 KBS 50/70#
15 Wall Balls
15 Hanging leg raise

Saturday 11-07-15 WOD

Jon working on some bar muscle ups #bettereveryday

Saturday 11-07-15 WOD

A.
20 Min Build to a heavy 3 back squat.

B.
For Time

300m Row
30 KBS 40/60#
15 Hand Release Push Ups (HRPU)
15 Pull Ups
200m Row
20 KBS 40/60#
10 HRPU
10 Pull Ups
100m Row
10 KBS 40/60#
5 HRPU
5 Pull Ups

Friday 11-06-15 WOD

Erin loves seeing when a WOD has her favorite movements in it...  

Friday 11-06-15 WOD

CrossFit & Fitness:

A.

5 Min AMRAP 

8 Hang Cleans @ 65/95# 

8 T2B

Rest 5 Min 

B.

3 RFT 

20 DU's

15 Wall Balls 

10 KB Snatches (5&5) @ 30/50#

C. 

5 RFT

200m Row 

10 Front Squats (65/95# for athletes competing tomorrow) 95/135# if you aren't competing Saturday

10 HSPU @ 25/45#

All Starke Athletes and members going to PCF Saturday November 7th

Note to all Starke Members and Athletes competing this Saturday November 7th at the PCF Novice Competition. We have TWENTY athletes competing this Saturday ready to show what they can do on the competition floor. Tomorrow should be a rest day for anyone competing Saturday. The only thing you should be doing is a short warm up, rolling, and mobility. This does NOT mean pull out your foam roller to watch you do a workout. This means take a rest day.
Friday's workout is programmed you can get in some movement and move a bit of weight so you don't go into Saturday feeling flat.

There is an Athlete meeting Friday evening right after the 5:15pm class finishes so if you can make it to the 5:15 class and hang around for the meeting then that would be great (please sign up for the meeting online). We will be reviewing the workouts and going over any movements you may have any questions or concerns about. We will discuss pre workout prep, warm up/cool down, and nutrition. I want everyone to have the best experience possible and I know with the Starke crew along side and behind you none of you will be alone.

Please let me know if you have any questions and concerns leading up to Saturday. I know you are all ready for this and will be tearing up the competition floor. The only thing I'm concerned about is us getting kicked out for being too loud #smallboxbigheart

Rest up everyone. You're all ready for this.

Paul

P.S. If you show up to the gym tomorrow you will be sent home ;-) Hang out with some friends & family, watch a movie, go to bed early. Do something you enjoy!

Anyone wanting to come show some Starke support Prairie CrossFit is located at 1249 Clarence Ave. I hope to see you out there.

Thursday 11-05-15 WOD

Karly demonstrating the importance of post workout recovery. Way to go Karly!!!

CrossFit & Fitness
A.
4 Rounds of
8 Walking DB Lunges*
Max Strict Pull ups within 10 seconds of dropping your DB's**

*Build to a heavy weight then start counting your sets
** If using a band pause for one second at the top and bottom of the pull up.

B.
5 Rounds of Max Thrusters
60 seconds work 60 seconds rest @65/95#
Count the grand total # of reps at the end of 5 min for your score.

How to Count: If "Dirty Little Tay Tay" got 28 reps in the 1st minute, after his 1 minute recovery "Dirty Little Tay Tay" would continue counting 29, 30, 31, and so on...

Wednesday 11-04-15 WOD

Terrance taking some time to roll out his junk after one of the workouts at the Starke Games. Looks painful buddy but good on ya. 

Wednesday 11-04-15 WOD

CrossFit & Fitness:

A.
20 Min Build

Build to a heavy 5 back squats for the day and finish with a split jerk or snatch balance for each set.
If you reach a max before the 20 min time cap drop to 85% and keep it going.

B.
6 Min AMRAP
10 OHS 95/135#
10 Pull Ups

Fitness:
A.
Build to a heavy 5 back squats from the rack for the day. If you reach a max before the 20 min time cap continue to perform sets of 5 @ 85% the the days max 5.

B.
5 Min AMRAP
10 Wall Balls 14/20 9/10'
10 Double Bell Front Squats 30/50#

   

Tuesday 11-03-15 WOD

When you look this good all you need to do is stand there. Jason putting out the vibe before throwing down. 

#sunzoutgunzout #pecsondeck #thisboycansquat

Tuesday 11-03-15 WOD

CrossFit & Fitness
A.
3 Rounds of
5 Strict HSPU (add deficit as needed) Fitness option use KB for standing Strict Press
5 Weighted Pull Ups
10 Pistols 5&5 Add weight as needed. The goal for the pistols is to get down and up without touching the ground with your floating leg for all five reps.

B.
3 RFT
50 Double Unders
15 T2B
10 Burpees

Monday 11-02-15 WOD

The only reason their team name is "All we do is win" is because "All we do is win, win, win, no matter what" was too long to put on the bib. Craig and Randy at the end of the Winnipeg Police Half Marathon. 

Monday 11-02-15 WOD

CrossFit:
A.
20 Min Build to your heaviest double Front Squat & Jerk from the rack. (Split or power jerk are acceptable).

B.
5 Min AMRAP
10 Hang Power Snatches @65/95#
10 T2B

Fitness:
A.
20 Min Circuit
10 Double Bell Strict Press (seated on a box)
10 Wall Balls 16/25#
10 KBS 70/90#

B.
5 Min AMRAP
5 Ball Slams 20/30#
5 Burpees
5 DB Snatches (5/arm) 20/40#+