New Place To See The WOD...

Hey everyone,

Well it's been a crazy couple weeks, we've moved into Starke 2.0 and I'm starting to learn how our new website works a little better. You should be able to check out all new and upcoming WOD's on it.

Upcoming WOD's (Workout Of The Day) can be found HERE

See you at the gym!!!

Paul

Tuesday 7-25-17 WOD

Tuesday 7-25-17 WOD

With a running clock...

3 Rounds of...
8 Walking lunge steps DB or KB 30/50# +/-
6 Burpees
50 Double Unders

Rest 2 Min

3 Rounds of...
8 Walking lunge steps DB or KB 30/50# +/-
6 Burpees
50 Double Unders

Rest 2 min

3 Rounds of...
8 Walking lunge steps DB or KB 30/50# +/-
6 Burpees
50 Double Unders

Post final time including breaks.

Here's the standards....

A. Kettlebells may be held in the overhead, front rack, or farmer carry position. Whatever option you choose to start off with you will finish all nine rounds with. If you want more of a challenge go overhead, if you want to be challenged and have the weight sit on top of your lings in the rack position, well that's still gonna suck. If you're training to kick ass in a Vegas shopping spree then go heavy and by your sides... Choose wisely...

B. Yes everyone must do burpees. Don't even ask...

C. For those of you who have a high number of DU's 70+ unbroken do the 50 for each round. If you do not have a high number of unbroken reps pick a consistent number that you can hit in no more than 60 seconds. If you do not have DU's perform 50 single skips instead.

The goal for this workout is fast consistent work and quick transitions. You get two minutes of rest for a reason.

Monday 7-24-17 WOD

Monday 7-24-17 WOD

Hello Starke 2.0...

It's been a long crazy weekend and I want to thank everyone for all of your help and support over the weekend. I appreciate everyone's generosity with many of you giving up your time to come help with the move.

Thank you once again everyone. I couldn't have done this without you...

Paul

CrossFit:

21-15-9
Front Squats 85/115
HSPU
Hang Power Clean 85/115#

Fitness:

21-15-9
Double Bell Front Squats 25/40
HSPU
Hang Power Clean 25/40#

Saturday 07-22-17

Saturday 07-22-17

...buh bye Starke 1.0...

This is it, one last kick at the old Starke can...come out and be a part of the last Starke 1.0 workout. We're making history!

30 min, 3 partner AMRAP

200m run
15 pull-ups
15 push ups
15 goblet squats 50/70#
15 burpees

Partner 1 runs while partner 2 and 3 work through the 15s. When partner 1 returns, partner 2 leaves on the run and partner 1 and 3 continue through the 15s, when partner 2 is back, partner 3 runs and partner 1 and 2 continue through the 15s.

Friday 7-21-17 WOD & Second last day at Starke 1.0

Friday 7-21-17 WOD & Second last day at Starke 1.0

Hey everyone. Today is our second last workout at Starke 1.0. We will be putting down turf and flooring in the new building tomorrow.

Saturday we will have one last class at 8:30am then start loading the truck with all of our gear and bring it over to it's new home. If you have time on Saturday to help out we will be starting at 10am getting things moved out of Starke 1.0

We will be posting in Instagram and Facebook throughout the day if you're interested in helping out or coming by to check it out.

Now that all that's said here's tomorrows WOD ;-)

"Thrust & Run"
50 Thrusters 65/95#
1 Mile Run
50 Thrusters

Kettlebell option for thrusters @ 25/40#

Thursday 7-20-17 WOD

Thursday 7-20-17 WOD

"Suns Out Gunz Out"
5 Rounds of...
6 DB Hammer Curl to Press
6 Ring Rows @ 51x1
8 Alternating Renegade Rows with push up
2 x 50m Prowler Sprints 25#/post
1 x Peg board ascent or rope climb

Wednesday 7-19-17 WOD

Wednesday 7-19-17 WOD

5 x 800m run with 2 min recovery between each round.

If athletes can't run the Rowing WOD is

5 x 1000m w. 2 min recovery between each round.

*Use the full 800m loop for this workout. Coaches will record your times for each lap
A running clock will be used so athletes can pay attention to rest times.

Tuesday 7-18-17 WOD

Tuesday 7-18-17 WOD

3 RFT
5 Muscle Ups / Ring Dips
10 C2B Pull Ups
15 Wall Balls 20/30#
20 KBS 50/70#

Monday 7-17-17 WOD

Monday 7-17-17 WOD

With A Running Clock...

CrossFit:
15-10-5
Deadlift 155/225#
HSPU
Bar Over Burpee

Rest 3 Minutes

5-10-15
Deadlift
HSPU
Bar Over Burpee

Fitness:
15-10-5
KBS 60/80#
HRPU
Over The Bell Burpee

Rest 3 Minutes

5-10-15
KBS 60/80#
HRPU
Over The Bell Burpee

Saturday 07-15-17

Saturday 07-15-17

3RFT
20 ring rows
40 wall balls
60 anchored sit ups
800m run

2017 STARKE GAMES

2017 STARKE GAMES

Well it's time to get fired up everyone. Monday morning at 9am registration goes live for the 2017 Starke Games taking place September 9th & 10th this year.

This is an exciting time as we are transitioning into a brand new building with a lot more room and options for workouts. Even with the new space we promise some awesome off site workouts which we've become known for with the previous installments of the Starke Games.

This year we're having the following categories for participants.

All categories are same sex pairs...

Womens Intermediate
Mens Intermediate
Womens RX'd
Mens RX'd

Our intermediate categories will be geared towards work capacity rather than high skilled movements. Participants will be working together to complete workouts. At least one team member should be comfortable with the following movements. We want you to look good, move well and feel... Well you know how you're going to feel.

Day 1: Four workouts (first one starts off site ;-)

Day two: Three workouts and a final

Day Three: No day three but maybe for 2018????

Intermediate Category 
Barbell movements:
Snatch 55/75+
C&J 65/95+
Thrusters 65/95#
Deadlift 135/185+

Body Weight:
Pull Ups: These can be kipping, partner assisted, or banded.
Hand Release Push Ups
Running
Swimming
Rope Climbs

RX'd Category 
Barbell Movements:
Snatch 65/95+
C&J 100/145+
Thrusters 85/115#
Deadlift 225/315#

Body Weight / Gymnastics:
Handstand Push Ups
C2B Pull Ups
Toes 2 Bar
Muscle Ups
Running
Swimming
Rope Climbs

We will be posting video demonstrations of workouts starting Monday September 4th. I'd love to throw them up now but I'm told I need to be patient...

For more information email info@starkestrength.com and we'll do our best to get back to you ASAP!


To register CLICK HERE:

Friday 07-14-17 WOD

Friday 07-14-17 WOD

5 Rounds NFT
1/side Bottoms Up TGU
5 Double Bell Clean + F.S. 50/70#
5 Unilateral DB floor/bench press
5 Chin Ups @ 31x1
200m Recovery Jog

Thursday 7-13-17 WOD

Thursday 7-13-17 WOD

BB Strict Press 3-3-3-3-3-3-3

Fitness Alternative to BB is Kettlebell press.

Build to approximately 80% of your 1RM and consider that your first of seven sets.

Wednesday 7-12-17 WOD

Wednesday 7-12-17 WOD

In teams of twowith only one person working at a time alternate tasks....

20 Min AMRAP
15 C2B/Pull Ups/Ring Rows
20 Wall Balls 14/20#
25 KBS 50/70#
20 Goblet Squats 50/70#
15 T2B/HLR

Person one will complete 15 Pull ups before person two starts and completes the wall balls. Alternate working partners for each exercise...

Tuesday 7-11-17 WOD

Tuesday 7-11-17 WOD

25 Min AMRAP

"Got Lungs?"
100 DU's
200m Run
300m Row

*For athletes that don't have double unders substitute for 200 single skips.

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