•  Nov 27, 2014

Friday – 112814 – Clean, Thruster, Russian KB Swing

[caption id="attachment_7230" align="alignnone" width="575"]"So Parker, when you go out tonight, and the beat drops, this is how you're gonna want to cut a rug"... "So Parker, when you go out tonight, and the beat drops, this is the move you're gonna wanna start with, and then go ahead and cut a rug"...[/caption] Folks don’t forget about our holiday schedule today. CFSP: Thursday and Friday, 800am regular class, 900am open gym/on-ramp. CFSLP: Thursday and Friday, 900am regular class, 1000am open gym/on-ramp. CFMPLS Downtown: Thursday and Friday, 1000am regular class, 1100am open gym/on-ramp. CrossFit Class Clean: 2-2-1-1 1 Minute On, 1 Minute Off, for 20 Minutes for Max Reps: Thrusters (95/63) ...Rest... Russian KB Swings (72/53) ...Rest… Competition Class Friday - 112813 - Strength III Post thoughts and results to “comments”.
 •  Nov 26, 2014

Thursday – 112714 – Row, Bear Crawl, Double-Under, Pull-Up, Power Snatch, Turkish Get-Up

[caption id="attachment_7227" align="alignnone" width="575"]Happy Thanksgiving... Happy Thanksgiving...[/caption] Folks don’t forget about our holiday schedule today. CFSP: Thursday and Friday, 800am regular class, 900am open gym/on-ramp. CFSLP: Thursday and Friday, 900am regular class, 1000am open gym/on-ramp. CFMPLS Downtown: Thursday and Friday, 1000am regular class, 1100am open gym/on-ramp. CrossFit Class AMRAP 30 Minutes: 500 M Row 40 M Bear Crawl 30 Double-Unders 20 Pull-Ups 10 Power Snatches (135/93) 1 Turkish Get-Up (each side)(AHAP) On minutes 5, 10, 15, 20 and 25 - 1 minute of max rep burpees, wherever you are. This means that from 5:00 - 6:00 everybody will stop what they’re doing and do as many burpees as possible before resuming wherever they left off. Competition Class Thursday - 112713 - Strength III Post thoughts and results to “comments”.
 •  Nov 25, 2014

Wednesday – 112614 – Hang Snatch, Snatch, Squat Broad Jump

[caption id="attachment_7223" align="alignnone" width="575"]Great hip and knee extension, steady bar path, accurate timing on the pull, all-in-all, looks like the beginning of a great lift... Great hip and knee extension, steady bar path, accurate timing on the pull, all-in-all, looks like the beginning of a great lift...[/caption] CrossFit Class Hang Snatch (Below Knee): Establish 1 RM ...then… Take 3 Singles @ 10-20 Less 10 Rounds For Time: 2 Snatch (185/133) 20 M Squat Broad Jumps OLY Class Drop Snatch: 3-3-3 Snatch: 2 x (2-1-1) 1 x (1-1-1) Snatch Pull: 3-3-3 Competition Class Wednesday - 112613 - Strength III Post thoughts and results to “comments”.
 •  Nov 24, 2014

Tuesday – 112514 – Power Clean, Clean, Farmer Carry KB Walking Lunge, Double Front Rack KB Walking Lunge, Double OH KB Walking Lunge, Ring Dip

[caption id="attachment_7220" align="alignnone" width="575"]Coach Zack in the process of getting underneath the barbell rather quickly... Coach Zack in the process of getting underneath the barbell rather quickly...[/caption] CrossFit Class 3 Working Sets: 1 Power Clean + 1 Clean For Time (Compare to 081414): 30 Farmer Carry KB Walking Lunges (AHAP) 12 Ring Dips 30 Double Front Rack KB Walking Lunges (53/35) 12 Ring Dips 30 Double Overhead KB Walking Lunges (53/35) 12 Ring Dips Strength Class Warm-up: Foot Drills Front Squats: 5 x 3 @ 85-95% of 1 RM ...then… Speed Squats: 2 x 3 @ 75% of 1 RM Clean Pull + 3 Second Negative: 3-3-3-3 Good Mornings: 7-7-7-7 Single-Leg Hip-Thrusts: 8-8-8-8 Competition Class Tuesday - 112513 - Strength III Post thoughts and results to “comments”.
 •  Nov 23, 2014

Monday – 112413 – Back Squat, Right-Twist MB Slam, Left-Twise MB Slam, TTB, Burpee

[caption id="attachment_7211" align="alignnone" width="575"]The logos... The logos...[/caption] People of the the CrossFit St. Paul, Minneapolis and St. Louis Park community, we will be participating in a program this holiday season called Best Christmas Ever. Our goal as a community for each gym is to nominate a family that has been through a hardship, and provide them with something to look forward to this holiday season. During the month of November we need to nominate as many families as possible, and in partnership with 3M and one of our members Jason Kunz we will choose a family to sponsor at the end of November. Once the family is chosen, each gym will provide a Christmas tree with gift ideas from the family. At this point our community will work together to purchase gifts for the family as well as have the option to make donations. Please click the link above for more details. Let’s do our best to make this an unforgettable holiday season for a family! CrossFit Class EMOM 10 Minutes: 1 Back Squat @ 90% of 1 RM 30-20-10 Reps For Time: Right-Twist MB Slams (20/14) TTB Left-Twist MB Slams Burpees OLY Class Power Snatch: 3 x (2-1-1) Power Clean and Jerk: 3 x (2-1-1) Good Mornings: 6-6-6 Competition Class Monday - 112413 - Strength III Post thoughts and results to “comments”.
 •  Nov 22, 2014

Sunday – 112314 – Farmer Carry DB Walking Lunge, Double-Under, WB Shot

[caption id="attachment_7207" align="alignnone" width="575"]Keeping track of your scores during a workout can prevent quite the mathematical challenge in the end... Keeping track of your scores during a workout can prevent quite the mathematical challenge in the end...[/caption] CrossFit Class AMRAP 20 Minutes: 100 M Farmer Carry Dumbbell Walking Lunge (40/25) 50 Double-Unders 16 WB Shots (20/14) Post thoughts and results to “comments”.
 •  Nov 21, 2014

Saturday – 112214 – Fight Gone Bad

[caption id="attachment_7203" align="alignnone" width="575"]What's a windmill you ask?  Take a look at Mike N., the human version... What's a windmill you ask? Take a look at Mike N., the human version...[/caption] CrossFit Class Pre-Workout Mobility: Banded Ankle/Achilles Stretch (2 minutes per side) “Fight Gone Bad” (Compare to 120912) 3 Rounds: 1 minute at each station for max reps: WB Shots (20/14) KB Swings (36/25) Box Jumps (24/20) Push Press (75/53) Row (Calories) Rest 1 minute between rounds. OLY Class Jerk in Split: 3-3-3 Jerk Dip + Jerk: 3 x 2 (1 + 1) 3 x (1 + 1) Windmills: 3 x 10 Competition Class Saturday - 112214 - Strength III Post thoughts and results to “comments”.
 •  Nov 20, 2014

Friday – 112114 – Front Squat, Ring Push-Up, TTB

[caption id="attachment_7199" align="alignnone" width="575"]The amazing view on the running route at our downtown location... The amazing view on the running route at our downtown location...[/caption] CrossFit Class Front Squat: 2-1 2-1 2-1 AMRAP 10 Minutes: 10 Ring Push-Ups 10 TTB Post-Workout Mobility: Banded Hip-Flexor Stretch Iliacus Smashing Competition Class Friday - 112114 - Strength III Post thoughts and results to “comments”.
 •  Nov 19, 2014

Thursday – 112014 – Row, Burpee Box Jump, C2B Pull-Up

[caption id="attachment_7195" align="alignnone" width="575"]Thug life... Thug life...[/caption] CrossFit Class Pre-Workout Mobility: Banded Bully Stretch (2 minutes per side) 5 Rounds Each For Time: 400 M Row 10 Burpee Box Jumps (24/20) 12 C2B Pull-Ups ...Rest 2 minutes b/w rounds... Post-Workout Mobility: Chest and Tricep Smashing Strength Class 5 Working Sets: 3 Push Press + 1 Power Jerk Pendlay Rows: 5-5-5-5-5 Plate Push-Ups: 4 x 12 C2B Pull-Ups: 8-8-8-8 Competition Class Thursday - 112014 - Strength III Post thoughts and results to “comments”.
 •  Nov 18, 2014

Wednesday – 111914 – Cluster, Power Jerk, Shoulder-to-OH, Shuttle Sprint

[caption id="attachment_7191" align="alignnone" width="575"]Loud NOISES!... Loud NOISES!...[/caption] CrossFit Class Pre-Workout Mobility: Superset (w/a partner): Banded Crossbody Stretch (Left) Banded Shoulder Stretch (Right) Banded Crossbody Stretch (Right) Banded Shoulder Stretch (Left) 3 Working Sets: 1 Cluster + 3 Power Jerks EMOM 10 Minutes: 6 Shoulder-to-OH (135/93) Remainder of minute: Max 10 M Shuttle Sprints OLY Class Clean from High Hang with Double Bounce: 4 x 2 Clean + Front Squat: 5 x (2 + 2) Clean Pull-Down: 2-2-2 Competition Class Wednesday - 111914 - Strength III Post thoughts and results to “comments”.