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Workouts

  • 22/11/2017

    By Colin | In Blog / Workouts | on November 21, 2017

    A. Overhead squat – Find your 3 rep max. B. From Nov 23 2016, and March 7 2017: For time: 9-6-3 of: Bodyweight deadlifts (or approximately 50%, whichever is less) DB (wo)manmakers.  

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  • 21/11/2017

    By Colin | In Blog / Workouts | on November 20, 2017

    A. Back squat – 3×8@75%. B. 4 rounds for time (20 minute cap): Row 300/250 m 12 pull-ups 20 wall balls 20 push-ups (scale number if needed). C. November core challenge.

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  • 20/11/2017

    By Colin | In Blog / Workouts | on November 19, 2017

    A. Turkish get-up: Take 3 minutes to work up in weight, then do 5 minutes of reps (alternate arms) at the final weight. Aim for a medium heavy weight (challenging, but something that allows you to keep working). B. 3 sets of 5 renegade rows (basically the same row movement as in manmakers) at a […]

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  • 19/11/2017

    By Colin | In Blog / Workouts | on November 18, 2017

    A. From crossfit.com on Dec 6 2014: 20 minute AMRAP of: 10 chest-to-bar pull-ups 20 back squats (96/65) 30 double-unders. B. Any core work you missed this week.

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  • 18/11/2017

    By Colin | In Blog / Workouts | on November 17, 2017

    A. Bench press – 5×3@83-85% (increase weight from Nov 4). B. This is a drill from Gray Cook. For 10 minutes, your goal is to move continuously (video demo). It’s not for reps, and it’s not for load. Pick a medium weight. Your goal is good form in each position. Starting with a KB in […]

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  • 17/11/2017

    By Colin | In Blog / Workouts | on November 16, 2017

    Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

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  • 16/11/2017

    By Colin | In Blog / Workouts | on November 15, 2017

    A. Clean – Work your way up to a max double (or a heavy set for today). B. 3 round for time: 10 deadlifts (135/95 or 65-70% of your jerk, whichever is less) 8 cleans 6 front squats 4 shoulders-to-overhead Row 400 m (sub 30 cal bike).

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  • 15/11/2017

    By Colin | In Blog / Workouts | on November 14, 2017

    A. Back squat – 3×10@70%. B. 12 minute AMRAP of: 9 box jump burpees 9 pull-ups 9 ring dips. Compare to Aug 1 2017.

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  • 14/11/2017

    By Colin | In Blog / Workouts | on November 13, 2017

    A. Overhead squat – 5×3. Increase weight from last week, or add an extra rep or two per set. B. EMOM for 18 minutes: Minute 1 – 10-15 wall balls (pick a number that gives you about 30 seconds of work) Minute 2 – 4 hang snatches (aim for about 70-75% of your max snatch) […]

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  • 13/11/2017

    By Colin | In Blog / Workouts | on November 12, 2017

    A. Pull-up technique and strength: 2 minutes of beat swing practice – If you are strong enough, add in the pull for a pull-up. If you have multiple kipping pull-ups, practice the pull to the hips for a bar muscle-up. Just a reminder that in order to do kipping pull-ups in a workout, you need […]

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