Wednesday 2-01-17 WOD

Thank you for the photo Jordan & David. I don't really know what to say but 

DAMN HE LOOKS GOOD!!!

Wednesday 2-01-17 WOD

CrossFit:
A.
Clean Pull + Hang Squat Clean x 2 + Jerk

B.
7 Min AMRAP
30 DU's
10 T2B
10 OHS 55/75#

Fitness:
A.
5 Rounds NFT
5 Chin Ups @ 31x1
4 Lengths of loaded carries
10 KBS 60/80 +/-

B.
7 Min AMRAP
90 Single Skips
10 HLR (Hanging Leg Raise)
10 Goblet Squat Jumps 30/50 +/-

Tuesday 1-31-17 WOD

Stephanie aka "Rainbow Bright" busting out some ring dips during an AMRAP. 

#allfocus

Tuesday 1-31-17 WOD

Skill work T2B

CrossFit & Fitness:

A.
5 Rounds NFT
8 DB Walking Lunge Steps
10 Renegade rows
8 DB Burpees

*Use the same DB's for all three movements.

B.
10 Min max Kcal row with a  partner.
Switch off anytime you like and post your grand total at the end of the 10 min.

Monday 1-30-17 WOD

Don't you just love seeing a full and healthy rack in the morning?

Monday 1-30-17 WOD

A.
20 Min Build Snatch Complex
Snatch Pull + Hang squat snatch x 2

B.
6 min AMRAP
10 Cleans 95/135#
8 Ring Dips

Fitness:
A.
15 Min Circuit
15 KBS
12 Goblet Squats
9 HLR
6 Push Ups
3 Chin Ups

B.
6 Min AMRAP
10 Kcal Row
10 Wall Balls

Saturday 1-28-17 WOD "The Sexy Sixty"

That moment after an EMOM when you know they gave it everything they had. 

Thursday night's 7:15pm class wondering "What just happened to me".
#proudcoach

Saturday 1-28-17 WOD

In teams of two...
With only one person working at a time...
You may call a friend, but shouldn't need to...
Clothing is optional...

30 Min Partner AMRAP
"Sexy Sixty"
60 Kcal Row
60 KBS 60/80#
60 HRPU
60 Ring Rows (yes ring rows for everyone)
60 KB Snatches 30/50#

Looking back at this it probably should have been a 60 min AMRAP...

Friday 1-27-17 WOD

This had to be one of my favorite workouts ever. That Canada Day workout where you all had to push my truck back from Kimberly hill (after you all ran there and swung bells and lifted heavy weights for an hour). We lost three people on the way back as they stumbled into a church to find holy water. #bestdayever

  

Friday 1-27-17 WOD

CrossFit & Fitness:

A.
Three Rounds of...
5 Bottoms Up Unilateral Floor Press
5 Bent Over BB Row (supine grip)

CrossFit:
B.
10 Min AMRAP
50 Wall Balls 20/30#
40 T2B
30 Burpees
20 HSPU 25/45#
10 Strict C2B Pull Ups

Fitness:
B.
10 Min AMRAP
50 Wall Balls 14/20#
40 HLR
30 Burpees
20 DB or KB Push Press 20/40#
10 Pull Ups/Ring Rows

Thursday 1-26-17 WOD

Flashback to that time we did a triathlon in Riding Mountain. Caitlin and Chris enjoying the rainy morning before the swim start. 

Anyone up for another race in Clear Lake August 19th 2017?

Thursday 1-26-17 WOD

CrossFit:
EMOM 20 55/75#
Min 1. 15 Thrusters
Min 2. 15 Pull Ups
Min 3. 15 Squat Jumps
Min 4.  15 OHS

Fitness:
EMOM 20
Min 1. 10 Thrusters
Min 2. 10 Ring Rows
Min 3. Goblet Squat Jumps (use only one bell) 40/60 +/-
Min 4. 15 KBS 40/60 +/-

Wednesday 1-25-17 WOD

Yet another throw back photo of our trip to Bridge City in this one I got to drive the "Candy Van" 

on our journey. Let me tell you. Our artwork and copy was a hit!

Wednesday 1-25-17 WOD

CrossFit:
A.
BB Press 1-1-1-1-1

B.
6 Min AMRAP
50 DU's
10 Alernating DB Snatch 30/50 +/-

Fitness:
A.
Standing Double Bell Press 1-1-1-1-1
alternate with heavy singles with
5 Ring Rows @ 3121

B.
6 Min AMRAP
100 Single Skips
10 Alternating DB Snatches 20/40 +/-

Tuesday 1-24-17 WOD

Remember the time we all went down to Saskatchatoon to do Bridge City Beat Down... 

Anyone up for a reunion tour in 2017?

Tuesday 1-24-17 WOD

CrossFit & Fitness:
A.
3 Rounds NFT
12 BB Lunges (Front Rack Position)
10 Ring Dips
12 Front Squats (Use Lunge weight)
10 Strict T2B

B.
5 Min AMRAP
10 Kcal Row
10 Over The Rower Burpees

*Fitness use dumbells or kettlebells for lunges and squats

Monday 1-23-17 WOD

Prisoner stretch, random drug testing, or happy hour?

You be the judge... 

Monday 1-23-17 WOD

CrossFit:
A.
Back Squat 3 x 3 @ 87% of 1RM

B.
For Time
21-15-9
Power Cleans 85/115#
C2B Pull Ups

Fitness:
A.
Back Squat 3 x 3 @ 87% of 1RM

B.

For Time  

21-15-9

KBS 50/70#

Push Ups 

Air Squats 

Saturday 1-21-17 WOD

Just a photo of some assisted partner T-spine stretches. 

What a bunch of creepers... 

Saturday 1-21-17 WOD

25 Min Partner AMRAP
30 Bar Over Burpees
25 Push Ups
20 Deadlift @ 155/235# (Ladies 2 x 35's & 2 x 25's, Men 2 x 45's & 4x25's)
15 C2B Pull Ups
10 Front Squats 105/185# Ladies 2 x 35's, Men 2 x 45's & 2 x 25's
5 Muscle Ups/Ring Dips

Friday 1-20-17 WOD

"Dear diary, today I lifted all the weights with all the people. 

It was a good day..."

Sam making gains and writing them down... 

Friday 1-20-17 WOD

CrossFit:
A.
20 Min Build
3 OHS from the rack

B.
7 Min AMRAP
10 HSPU @ 25/45#
10 Front Squats 85/115#
10 Ring Dips

Fitness:
A.
15 Min Circuit
Sled Pull (load it up)
10 KBS (heavy)
8 Push Ups
6 Shoot throughs (paralettes or boxes)
4 Pistols or single leg squats to a box
2 Wall Walks

B.
7 Min AMRAP (one bell @ 35/50#)
10 KB Push Press (5/arm)
10 Goblet Squats (single bell)
10 Ring/Box Dips

Thursday 1-19-17 WOD

Lexa helping to keep people happy during workouts. No matter how tired you are and how much you want to swear at the coach it's a lot harder to do when there's a baby strapped to him. 

Thursday 1-19-17 WOD

CrossFit:
30 Min EMOM @ 65/95#
Min 1. 10 Thrusters 65/95#
Min 2. 10 C2B Pull Ups
Min 3. 15 Power Cleans
Min 4. 10 Back Lunges
Min 5. 10 T2B
Min 6. Rest

Fitness:
30 Min EMOM w. Double Bells @ 25/40#
Min 1. 10 Double Bell Thrusters
Min 2. 10 Pull Ups/Ring Rows
Min 3. 15 Double Bell Cleans
Min 4. 10 Double Bell Back Lunges
Min 5. 10 T2B/HLR
Min 6. Rest

Wednesday 1-18-17 WOD

Becky, Leanne, & Dan doing some relaxation and breathing post workout to recover, refresh, and renew. Everyone leads busy lives and it's rare that we actually get or make time to just lay down and not have a care or a worry for even just five minutes out of your day. 

Give it a try sometime soon and see how you feel.

Wednesday 1-18-17 WOD

CrossFit:
A.
Hang Squat Snatch 3 x 3

*Build to a heavy three then count that as your first set 20 Min Time Cap

B.
6 Min AMRAP
Squat Cleans @ 95/135#

Fitness:
A.
15 Min Circuit
10 Goblet Squats
10 Box Jumps
10 DB Renegade Rows
10 Heavy KBS

B.
6 Min AMRAP
Double Bell Clean & F.S. @ 30/50#

Tuesday 1-17-17 WOD

Hey Craig. Nice bum where ya from?

Have you been doing... 

Squats???

Tuesday 1-17-17 WOD

CrossFit & Fitness

For time with a running clock...

30 Pull Ups

Rest 1 Min

30 Double Bell C&J 30/50#

Rest 1 Min

30 T2B

Rest 1 Min

30 HSPU/HRPU

Rest 1 MIn

30 Ring Dips

Post Final time including breaks...

Monday 1-16-17 WOD

Another awesome FrostFit with another awesome group of people. You are all truly like family and I couldn't ask for better Friends, athletes, and coaches. Thank you all. 

With that being said if any of your asses show up to the gym tomorrow wanting to workout after competing this weekend you will be sent home! I suggest taking until Thursday off to rest, recover, and reflect. There is lots of time to make gains  and you should celebrate and allow your body to recover.  We have OPEN prep coming up and once the open starts it will be like competing 1-2 times per week for five weeks. If you want to do well, listen to your coaches!  

If you did not compete this weekend we expect to see your asses in the gym working on your booty gains ;-)

Monday 1-16-17 WOD

CrossFit & Fitness:

A.
Back Squat 3 x 3 @85%

B.
10 Min AMRAP
20 Kcal Row
15 Wall Balls 20/30#
10 KBS 40/60#

Saturday 1-14-17

Hey Everyone,

Today is competition day for 14 Starke Athletes. We will be competiong at FrostFit hosted by CrossFit Winnipeg 739 Lagmodiere Blvd.

Members have been asking when the workouts will be going on and so below is a loose schedule of heats and times for Non-RX and RX.

Saturday RX'd Workouts

1&2.  8:20 - 9:20

#3.  9:40 - 10:40

#4. 11:00 - 12:20

Sunday RX'd

#5  10:45 - 11:45

"We've Got This Mastered" Laurie & Craig
"Bow Tie Killers" Jon & Paul
"Tight Snatches" Ali & Cat H.
"We Lift More Than We Make" Caden & Jax

Saturday Non-RX Workouts

#1&2.  12:40 - 2:05

#3.  2:15 - 3:30

#4.  3:45 - 5:40

Sunday Non-RX

#5.  9:00 - 10:23

"Guns and Hoses" Ryan & Terrance
"Mascara & Metcons" Gill & Chantel
"Johnstondottirs" Sara & Amy

Link to actual Heat Schedules for teams
http://www.crossfitwinnipeg.com/frostfit/

Friday 1-13-17 WOD

Gail "The Professor" dropping it like it's hot
and making some booty gains with the back squat.

Word....

Friday 1-13-17 WOD

In Teams Of 3... 

20 Min AMRAP
50 Wall Balls 20/30#
50 T2B
50 Goblet Squats 80/100#
50 KBS 80/100#

*One person on each team must be rowing at all times. Reps may only be counted while the team mate rowing is rowing.

**Each teams score is the total number of rounds and reps completed along with total number of metres rowed.

*** Scale weighs as necessary and try to team up with athletes that will be using the same weight (just to save on space and equipment).

Thursday 1-12-17 WOD

It was awesome having Mandy back over the holidays for a workout 

(short girl, middle, pink capri's, black Starke tank, awesome legs) 

all the way from Ireland. It's a good thing we're just lending her to them until summer.

We miss you Mandy!!!

STARKE UPDATES
We have a couple changes on the schedule for the following days....

Thursday January 12th.
No regular 7:30 CrossFit Class
Base Camp will be Thursday @ 7:30 instead of Friday

Friday January 13th
No 5:15pm CrossFit Class
Comp Prep Class @ 5:15 for all athletes competing in FrostFit this weekend.

Saturday January 14th
NO CLASSES
Sorry but a handful of members and all coaches are competing at FrostFit 2017
Come cheer them on and show some Starke spirit if you have some down time over the weekend. It's going to be great!

More info will be posted in the next couple days...

Thank You!  

Thursday 1-12-17 WOD

CrossFit & Fitness
A.
3 Rounds NFT
5 Single Leg BB Deadlift (supine grip)
5 Strict Pull Ups
5 Strict Ring Dips

B.
10 Min Time Cap
Row 1000m
100 Wall Balls 20/30#

Wednesday 1-11-17 WOD

Lori & Cathy doing a little trap smashing after a boxing class. 

Honestly I was a little worried. 

They were hitting the punching bag like it stole their lunch money...   

Wednesday 1-11-17 WOD

CrossFit:
A.
20 Minute Build
Clean + F.S. + Jerk

B.
For Time...
21 Thrusters 65/95#
6 No Touch Rope Climbs
15 Thrusters 85/115#
4 No Touch Rope Climbs
9 Thrusters 105/135#
2 No Touch Rope Climbs

* A "No Touch Rope Climb" starts anywhere on the rope (athletes can jump and trap the rope as high as they possibly can) then the athlete will climb to the top and then back down within 12" of the ground. The athlete will then start the second ascent without touching the ground and so on and so on. The idea of it is to extend our 11' of rope and allow constant tension and put a major focus on rope trapping skills.

Fitness:
A.
15 Min Circuit
3 Cycles of...
Double Bell Clean+ Front Squat + Lunge R&L + Jerk

Build to a heavy weight for three continuous cycles of the above. By your third set you should be sucking wind ;-)

B.
For Time...
21-15-9
Double Bell Thrusters 25/40+/-
Push Ups
Pull Ups

Tuesday 1-10-17 WOD

Sara spending time working on her "Jerk" 

Any technical movement will have many more misses than successes but that doesn't mean you should quit trying. If you want it bad enough keep putting in work and it will pay off. 

Tuesday 1-10-17 WOD

CrossFit & Fitness
A.
Four rounds of
6 Walking DB/KB Lunges
5 Strict C2B Pull Ups/Pull ups

B.
8 Min AMRAP
50 Double Unders/150 Single Skips
10 DB Snatches 50/70#+/-
10 Goblet Squats 80/100#+/-

Monday 1-09-17 WOD

The questions is not "Should I add weight?" 

The questions is "How much weight should I add?"

Caitlin's constant battle on this age old issue... 

Monday 1-09-17 WOD

CrossFit:
A.
20 Minute Build
Snatch + Snatch Balance + OHS

B.
7 Min AMRAP
3 Muscle Ups
5 C2B
7 HSPU
9 T2B

Fitness:
A.
15 Min Circuit
3 KB Snatches/Arm
5 KB Lunges/Leg
7 HLR @ 3121

B.
7 Min AMRAP
15 KBS 50/70#
10 Box Jumps 16/20"
5 Burpees

Saturday 1-07-17 WOD

It never fails. Every damn day... ;-)

Saturday 1-07-17 WOD

A.
25 Min Partner AMRAP
50 Kcal Row
50 Wall Balls 20/30#
50 T2B
50 Goblet Squats 80/100#
50 Box Jumps 20/24"

*For the 50 Goblet Squats NO BOTTOMS UP! Grab the bell by the horns.
**Share the load with only one partner working at a time

Friday 1-06-17 WOD

Are you as excited as these people are for Coach Ryan's first Kettlebell class on Saturday at 1:15pm?

Make sure to sign up for this one!!!

Quote From Today's Workout... 

"Perform three cycles of the above before putting the bells down. Athletes will find the appropriate weight before starting the 15 min circuit. If you are sucking wind on your third cycle you've chosen a good weight. If you feel good about yourself at the end of the third cycle then you need heavier bells... "

Friday 1-06-17 WOD

CrossFit:

A.
20 Min Build
Clean & Jerk (2+1)

B.
5 Min AMRAP @ 55/75#
10 Hang Cleans
10 Back Squat Jumps

* 5 Lateral Bar Jump Burpee penalty any time the bar hits the ground during this workout.

Fitness:

A.
15 Min Circuit
3 Cycles Of...
Double Bell Swing
Double Bell Clean
Double Bell Front Squat
Double Bell S2OH

Perform three cycles of the above before putting the bells down. Athletes will find the appropriate weight before starting the 15 min circuit. If you are sucking wind on your third cycle you've chosen a good weight. If you feel good about yourself at the end of the third cycle then you need heavier bells...

B.
5 Min AMRAP @ 30/50+/-
5 KB cleans/arm
5 KB Goblet Ssquat Jumps

* 5 Lateral Bell Jump Burpee penalty any time the bell is parked during this workout.

Thursday 1-05-17 WOD

Eric doing some "Curls for the girls" in our "New Years" workout...

Looking swole Eric!

Thursday 1-05-17 WOD

Tabata These...

A tabata set is twenty seconds of high intensity work and ten seconds of rest for a total of eight rounds. Perform as many reps as possible during the eight, twenty second work periods and give your coach a grand total at the end of the eight round...

Tabata Set 1
Thrusters 55/75#
Fitness Option Kettlebell Thrusters @ 20/35#

Rest 3 Minutes

Tabata Set 2
Lateral Bar Jump Burpees

Rest 3 Minutes

Tabata Set 3
T2B/K2E

Rest 3 Minutes

Tabata Set 4
HSPU (blue mat 0 deficit)
Fitness Option Double Bell Push Press 20/35#

Wednesday 1-04-17 WOD

When you have the whole gym to warm up in because there's only three of you in class and you run like you were instructed to spoon each other. 

Jason, Ryan, and Tay Tay #keepinitclose

Wednesday 1-04-17 WOD

CrossFit:

A.
20 Min Build to your heaviest double snatch (within 20 seconds of each other)

B.
Fitness:
6 Min Ladder starting with one rep of each and climbing by one rep.
Hang Snatch 65/95#
C2B Pull Up

A.
15 Min Ladder
Chin Up
Push Up
KBS 40/60+/-
Goblet Squat (Same weight as KBS)

B.
6 Min AMRAP
10 Kcal Row
5 Over the Rower Burpees

Tuesday 1-03-17 WOD

Remember the time we did that fundraiser at Sublime?

That was a fun day ;-)

Tuesday 1-03-17 WOD

CrossFit:
A.
20 Min EMOM
10 Front Squats 85/115#
12 T2B
10 Hang Cleans 85/115#
12 Wall Balls 20/30#

B.
6 Rounds of...
10 Sec max distance row (damper @10)
20 Seconds recovery

Fitness:
A.
20 Min EMOM
10 Goblet Squats 50/70#
12 Hanging Leg Raise
10 Hang Cleans 85/115#
12 Wall Balls 14/20#

B.
6 Rounds of...
10 Sec max distance row (damper @10)
20 Seconds recovery

Monday 1-02-16 WOD

Damn proud of this girl here for doing her first Half Marathon Row. Jacquelyn paced her row perfectly for a first timer and had a great sprint left in the tank at the end. Now you have a baseline for next year Jax ;-) 

#proudcoach

Monday 1-02-17 WOD

CrossFit:

A.
20 Min Build
2 Front Squats + 1 Jerk (rack)

B.
5 Min AMRAP
10 C&J @ 65/95#
10 Pull Ups

Fitness:

A.
15 Min Build
3 Reps of the complex
Double Bell Clean + Front Squat + Jerk

Within the 15 min build work up to a mechanically sound C&J for three cycles of the complex without putting the bells down.

B.
7 Min AMRAP
10 Double bell Clean & Front Squat 25/40#
10 Ring Rows