• 1(204) 326-3511 or reach Colin at 1 (204) 293-7262 (cell)

Workouts

  • 21/02/2013

    By Colin | In Blog / Workouts | on February 20, 2013

    A. Take 15 minutes to build to a heavy single thruster. B. 8 min AMRAP of: 30 double-unders 5 true ring rows (horizontal body, if possible) 5 ring dips Post results to comments. **Please be careful in our parking lot, as it’s pretty icy right now. Kyle, from Sublime Strength & Conditioning in Winnipeg, posted this […]

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  • 20/02/2013

    By Colin | In Blog / Workouts | on February 19, 2013

    A. Snatch balance: work up to a heavy set of 2, then do 3×2 at 75% of the heavy set. B. 100 KB swings for time C. 3 sets of 10 ab rollouts with barbell, alternating with 20 single leg DLs (10 per side). Ab rollout – video. Use a heavy KB for the deadlifts, and focus […]

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  • 19/02/2013

    By Colin | In Blog / Workouts | on February 18, 2013

      A. Front squat – 5×1@70% every 30s, rest 2 min; 4×1@75% every 45s, rest 3 min; 3×1@80@ every 60s B. 4 rounds of: 3 deadlifts (roughly 70-75% of 1 RM) 9 jump squats (may add weight and/or reps for more advanced athletes, but still ensure the movement remains explosive) 12 DB push press Rest […]

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  • Team workout tomorrow, 10 am! —Cancelled.

    By Colin | In Blog / Workouts | on February 17, 2013

    Come by and meet some fellow exercisers. Jay has cooked up a workout for which you will undoubtedly thank him afterwards — but maybe not during. We are closed for the rest of the day following the team workout. Regular hours resume on Tuesday.

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  • 16/02/2013

    By Colin | In Blog / Workouts | on February 15, 2013

    A. Spend about 5 minutes working up in weight on the tall clean, then take 10-15 minutes to work up to a heavy single in the squat clean. If you are new to this movement, doing a power clean, or even a hang power clean is fine for now. B. 5 rounds: 20 shoulder touches 16 […]

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  • 15/02/2013

    By Colin | In Blog / Workouts | on February 15, 2013

    Work on: Skill of your choice + conditioning workout from earlier this week that you missed OR A complete workout that you missed earlier this week   **Team workout this coming Monday Feb 18th at 10 am.  See here for more details.    

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  • Team workout Feb 18th at 10 am!

    By Colin | In Blog / Workouts | on February 14, 2013

    If you are a member or a freshly minted On Ramp graduate, come out and meet some new people, and get your workout on. We will resume regular hours on Tuesday. Tues/Thurs night On Rampers showing off their pipes, after knocking out some impressive Baseline times. Well done!          

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  • 14/02/2013 – Happy Valentine’s Day!

    By Colin | In Blog / Workouts | on February 14, 2013

    A. Every 25 sec for 11 rounds: 2 fast deadlifts at 65% of 1RM B. Burpee ladder – do 1 burpee the first minute, 2 the second, 3 the third, etc., until you cannot complete the required number of reps before the buzzer signals the end of that minute. Your score is the number of rounds […]

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  • 13/02/2013

    By Colin | In Blog / Workouts | on February 12, 2013

    A. Weighted pull-up: Every 30 seconds for 11 rounds, do to 2 reps. Scale accordingly. B. 3 rounds not for time, heaviest weight possible: 8-10 seated DB press 8-10 weighted good mornings 8-10 Pendlay rows C. 8 sets of everyone’s favourite, boat rockers.  

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  • 12/02/2013

    By Colin | In Uncategorized | on February 12, 2013

    A. Back squat: 1×5@75%, 1×3@80%, 1×3@85%, 3×1@90%, rest 2 min B. 3 rounds of: Row 500 m 20 hand release pushups Compare to 29/12/2012.   T-shirts are in! $22 and you take one home with you. They are a dark grey, in case the photo doesn’t show that well.

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