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

Workouts

  • 26/02/2019

    By Colin | In Blog / Workouts | on February 25, 2019

    A. Alternating for 5 rounds: Single arm DB bench press, as heavy as possible for 8-12 reps. Please note that you may need to go lighter than you would for a double DB bench press, because of the stability aspect. Single arm ring rows OR bent over DB rows. Aim for 8-12 reps for these […]

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  • 25/02/2019

    By Colin | In Blog / Workouts | on February 24, 2019

    A. Pull-up practice: a) 3 max effort sets of beat swing practice on the bar. b) 3 max effort sets of kipping pull-ups. For those of you who do have kipping pull-ups, let’s take this opportunity to perfect your technique. For those you you who aren’t quite there yet, let’s focus on the strength of […]

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  • 24/02/2019

    By Colin | In Blog / Workouts | on February 23, 2019

    A. “Hang in there, partner” – (https://wodwell.com/wod/hang-in-there/): EMOM for 20 minutes: 5 thrusters (95/65) + 5 burpees Partner does a bar hang while the other works. Aim for about 30 seconds of work. Scaled up options would be a tuck or L-hang on the bar, and/or increase the number of reps of the thrusters and […]

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  • 23/02/2019

    By Colin | In Blog / Workouts | on February 22, 2019

    A. Snatch grip deadlift – 5×3 at a 5111 tempo (5 second negative on each rep). This is a strength movement in its own right, so don’t be restricted by your snatch numbers here. Most of you will be able to work well above your 1 rep max snatch. As a ballpark estimate, aim for […]

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  • 22/02/2019

    By Colin | In Blog / Workouts | on February 21, 2019

    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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  • 21/02/2019

    By Colin | In Blog / Workouts | on February 20, 2019

    A. Pull-up strength: False-grip ring pull-ups with a pause at the top – 5 max effort sets. Modify to regular grip, or ring rows with a 3-second negative on each rep. 3 max effort sets of Bulgarian ring rows 2 max effort sets of standing banded lat pulls (straight arms). Make sure you use one […]

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  • 20/02/2019

    By Colin | In Blog / Workouts | on February 19, 2019

    A. Push jerk – 5×3, increasing weight for some or all of the sets from last week. B. 5 rounds for time of: 25 Russian KB swings (70/44) 8 overhead KB/DB lunges per leg Compare to May 26 2018 or June 17 2017.

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  • 19/02/2019

    By Colin | In Blog / Workouts | on February 18, 2019

    A. Pause front squats – 5×5 @ 60%, using a 13X1 tempo (3 seconds in the bottom). B. 3 rounds for time/reps, alternating with a partner: Row 500 m Max effort push-ups (in one set – it doesn’t have to be continuous, but you cannot come out of the plank position, or your set ends). One […]

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  • 18/02/2019 – Limited hours today

    By Colin | In Blog / Workouts | on February 17, 2019

    **We will have limited hours today because of the Louis Riel Day holiday. There will be three scheduled classes: Regular class – 10:00 am – 11:30 am (note extended time) Strength class – 11:30 am – 12:30 pm Regular class – 5:00 pm – 6:30 pm (note extended time) We have the longer time slots […]

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  • 17/02/2019

    By Colin | In Blog / Workouts | on February 16, 2019

    A. From March 25 2018 and Oct 14 2018: With a partner, taking 2 minutes at each station, and resting/transitioning for 30 seconds: 2 rounds of: D-Ball (or sandbag) ground to over the shoulder (alternate reps with your partner, using different d-balls if needed) Partner medicine ball sit-ups Push-ups (one person works at a time) […]

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