Monday 7-10-17 WOD

Monday 7-10-17 WOD

Crossfit:

5 Rounds NFT
3 Power Snatches 110/155#
6 Strict HSPU (add deficit as needed)
9 C2B Pull Ups
12 T2B

Fitness:

5 Rounds NFT
3 KB Snatches/arm 40/60#
6 HSPU @ 31x1
9 Pull Ups
12 T2B/HLR

Saturday 08-07-17

07-08-17

100 DU
200m run
80 wall balls 14/20
200m run
60Lunges with KB 30/50
200m run
40 pull ups
200m run
20 Box jumps 20/24
200m run

Thursday 7-07-17 WOD "KRAUS"

Happy Birthday Coach Krausssss. I hope you wear this for tomorrow's workout!

Have a great birthday coach!!!

And if anyone asks, yes she's 45 again this year... 

Thursday 7-07-17 WOD "KRAUS"

45 Min Partner WOD

45 Kcal Row
45 HSPU
45 Front Squats 95/135#
45 KBS 50/70#
45 Burpees

Alternate reps with your partner. Only one person may be working at a time.

Thursday 7-06-17 WOD

Thursday 7-06-17 WOD

Back To the Beach....

5 Rounds NFT.
5 DB Chest Press
5 Bilateral Hammer Curls
5 Single Arm DB Rows (5&5)
5 Unilateral Tricep Kick Backs (5&5)
5 Chin Ups

Build to your heavy then get the party started...

Wednesday 7-05-17 WOD

Wednesday 7-05-17 WOD

CrossFit:
20 Min EMOM
6 Muscle Ups / Ring Dips
10 Front Squats 95/135#
8-10 C2B Pull Ups
10 Power Cleans 95/135#

Fitness:
20 Min EMOM
6 Ring Dips (scale as needed)
10 Goblet Squats 60/80# or pick a weight that's spicy...
6-10 Pull Ups Kipping or Banded are recommended
10 KBS 60/80#

EMOM's are a great way build your engine and find your limits. The goal for EMOM's are to get the required work done while getting enough recovery to repeat the required efforts in the workout.
Ideally recovery should be 20-30 seconds every round to maintain workload repeatability.

During warm up athletes have a chance to feel out the loading and the rep scheme. The goal should be complete the number of reps in the workout and loading should come second. If an athlete is taking too long and only getting ten seconds of rest the workout will not be sustainable.

In short pay attention to mechanics and loading to maintain consistent recovery times.

Happy EMOMing...  

Tuesday 7-04-17 WOD

Tuesday 7-04-17 WOD

CrossFit:
OHS 3-3-3-3-3-3-3

Fitness:
Back Squat 3-3-3-3-3-3-3

Monday 7-02-17 HOLIDAY WOD

Hey everyone, tomorrow is our very last holiday throwdown at Starke 1.0 I've got a special workout planned for for you that is task oriented and will run from 10am to 1pm don't show up late to this one. 

Make sure to bring a backpack, multiple water bottles, some nutrition example (bars, gels, a banana, a PB sandwich), comfortable training clothes, sunglasses, hat, a swimsuit, $10, and most importantly your "A" game. 

Don't ask me what we're doing or where we're going. You'll all be working together as a team for this WOD. Get some rest and see you all in the AM. 

P.S. Don't bring any friends to try us out for the first time tomorrow. This isn't one you'll want to bring them to... #expecttheunexpected #winnipeg #crossfit #starkecrossfit #starkestrength #fitness #training #holidaywod #betterthanyesterday