Check this girl out! 28 records, 8 of which are world records. Talk about a positive attitude. Where can we get some BACON socks?!

http://www.9news.com/news/local/article/244661/222/13-year-old-girl-becomes-record-setting-weight-lifter-

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Time Trial:
500m Row
This is a great way to prep your body for a workout such as Fight Gone Bad. Now your lungs know what to expect.

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Wall-ball – 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump – 20” box (Reps)
4. Push-press 75 pounds (Reps)
5. Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

We’re doing FGB+, which is 5 rounds instead of 3. Because.

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For those coming in to Undefeated looking to get a little bigger while CrossFitting, here’s a good read by Jason Ferruggia, the chief training adviser to Men’s Fitness Magazine and on the advisory board for Live Strong.

http://jasonferruggia.com/bulking-cutting-revisited/

Check out the rest of his site while you’re there.

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Sweat RX Mag is a CrossFit focused lifestyle publication which provides in depth content, expert contributors, athlete and affiliate profiles, events, WODs, nutrition and research in a platform to connect the crossfit communities across Canada. Do you need any other reason to check it out besides an article on Camille?

http://www.sweatrxmag.com/magazine/

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Back Squat 3 x 3 x 70-80-90%

Then,
Time Trial:
100 Pull ups (or ring rows)

Then,
Four rounds for time:
50 Double unders
50 Squats

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Press
3 x 3 x 70-80-90%

Then, for time:
25 Thruster 105/85
10 Burpees
20 Thruster 105/85
10 Burpees
15 Thruster 105/85
10 Burpees
10 Thruster 105/85
10 Burpees

Time Trial:
100 Sit ups

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I’ll be competing in the Advanced Division of this year’s FrostFit games hosted by CrossFit Winnipeg. It’s going to be an amazing event and also a house warming for CFW’s new (huge) location. I encourage everyone to come down and experience what CrossFit is at it’s finest.

The event information is here.

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Entertaining article on the role of testosterone and what you can do to increase it.

Read here – Via AgainFaster.com

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Bench Press
3 x 5 x 65-75-85%
At the start of a new bench press cycle, add 5lbs to your “1RM” that you’re basing your percentages off of.

Then,
5 rounds for time of:

5 x Overhead Squat 115/85
10 x Ring dips or ring push ups
5 x Manmakers 50/35

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As classes start to fill up, we open up new time slots. We have interest in earlier times around lunch, so if you’ve been waiting to try CrossFit but couldn’t make our afternoon/evening classes, this is your chance. E-mail or call us at 421-9385 today to get started.

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Deadlift
3 x 5 x 65-75-85%
At the start of a new deadlift cycle, add 10lbs to your “1RM” that you’re basing your percentages off of.

Then,
AMRAP in 20 mins, for total reps, one minute per exercise, rotate through:
Deadlift 135/105
Push ups
L-Sit (seconds)
Row (calories)

Then look like this,

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Skin the Cat
10 mins skill

Snatch
15 mins skill and building

Then,
5 rounds for time:
3 x Snatch 95/65
10x Ball slam
40x Mountain climbers

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Strict pull up
5-5-5-5
90 secs rest between sets.
No kipping today. Use additional weight if needed.

Then,
Turkish get up
Take 10mins to build up to your heaviest single.

Then,
2 Mat sprints
10 Sit ups
4 Mat sprints
20 Sit ups
6 Mat sprints
30 Sit ups
8 Mat sprints
40 Sit ups
6 Mat sprints
30 Sit ups
4 Mat sprints
20 Sit ups
2 Mat sprints
10 Sit ups

Throw Up, AMRAP, as many sets as needed.

82 and pulling 153lb deadlifts. Amazing.

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Beginning today, we’re happy to offer a 4pm WOD during the week. Also, our scheduling system is just about ready. Once it’s going you’ll be able to reserve class times, renew your membership and purchase new ones.

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Don’t ask me how, but he syncs up exactly with Electric Avenue. Do NOT row like this.

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Back Squat
3 x 5 x 65-75-85%
At the start of a new squat cycle, add 10lbs to your “1RM” that you’re basing your percentages off of.

Then,
Row as many meters possible in five minutes.

Then,
5 rounds for time:
5 Squat Clean 135/95
20 Box Jumps 24/20

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Back to working on strength. We’re starting our second rotation and should start seeing increase in strength.

Press
3 x 5 x 65-75-85%
At the start of a new Press cycle, add 5lbs to your “1RM” that you’re basing your percentages off of.

Then,
“Mary”
AMRAP in 20mins
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

or

“Mary Jr.”
10 Push-ups
12 (per leg) Backwards lunge
15 Ring Rows

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Today is a make up day. For anyone that missed a WOD this week, here’s your chance to get it in. Have a friend interested in CrossFit? Bring them by and we’ll get them started. Oly lifts need work? Here’s your chance for a little more one on one. Gym will be open from 1-3.

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“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Sorry!

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Does everyone remember what we worked on this week? Good, use it in the WOD.

KB Floor Press: Max reps 53lbs/36lbs, 3 sets.
Rest 30 seconds between sets

Then,
Elevated Ring Rows: 5 sets: Max, strict, unbroken.
Rest 60 seconds between sets

Then,
For time:
Complete 50 Burpees
Then,
4 Rounds for time, of:
Deadlifts 135/95lbs – 9 reps
Hang Power Cleans 135/95lbs – 7 reps
Shoulder to Overhead 135/95lbs – 5 reps

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