•  Oct 24, 2014

Saturday – 102514 – Back Squat, Front Squat, OHS, Deadlift, Power Clean, Shoulder-To-OH

"Reluctantly crouched at the starting line, Engines pumping and thumping in time, The green light flashes, the flags go up, churning and burning they yearn for the cup...he's going the distance, he's going for speeeeed!...

“Reluctantly crouched at the starting line, Engines pumping and thumping in time, The green light flashes, the flags go up, churning and burning they yearn for the cup…he’s going the distance, he’s going for speeeeed!…


CrossFit Class

For Time:
30 Back Squats (135/93)
20 Front Squats
10 OHS
30 Deadlifts
20 Power Cleans
30 Shoulder-to-OH

Post-Workout Mobility:
Roll Out IT-Band (2 minutes per side)


OLY Class

Segmented Clean:
2-2-2

Clean + Clean Below Knee:
5 x (1 + 1)


Competition Class

Saturday – 102514 – Field of Teams Prep Cycle (20/31)

Post thoughts and results to “comments”.

 •  Oct 23, 2014

Friday – 102414 – Clean, WB Shot, KB Swing

What does a prescribed WB shot look like you ask?  The gentlemen in the middle is clearing displaying the proper height, while the young man on the left unfortunately had to "no rep" himself for failing to hit the 10' target...

What does a prescribed WB shot look like you ask? The gentlemen in the middle is clearing displaying the proper height, while the young man on the left unfortunately had to “no rep” himself for failing to hit the 10′ target…


CrossFit Class

Clean:
3-3-2-2

1 Minute On, 1 Minute Off, For 14 Minutes:
21-15-9:
WB Shots (20/14)
KB Swings (53/35)


Competition Class

Friday – 102414 – Field of Teams Prep Cycle (19/31)

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 •  Oct 22, 2014

Thursday – 102314 – Bench Press, HSPU, Pull-Up, Ring Dip, TTB

Ian E. collecting himself after some heavy deadlifts...

Ian E. collecting himself after some heavy deadlifts…


CrossFit Class

Pre-Workout Mobility:
Banded Bully Stretch (2 minutes per side)

EMOM 9 Minutes:
Bench Press:
3-3-3-2-2-2-1-1-1

For Time:
21-15-9
HSPU
Pull-Ups
…immediately followed by…
21-15-9
Ring Dips
TTB


Strength Class

Bench Press:
8 x 8

Weighted Pull-Ups:
4 x 8

Weighted Dips:
4 x 8


Competition Class

Thursday – 102314 – Field of Teams Prep Cycle (18/31)

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 •  Oct 21, 2014

Wednesday – 102214 – Front Squat, Split Jerk, Run, Burpee Pull-Up

Meg W. helping Jack Jones figure out the time after his CrossFit Kids workout.  Apparently he PR'd his fort making time...

Meg W. helping Jack Jones figure out the time after his CrossFit Kids workout. Apparently he PR’d his fort making time…


CrossFit Class

5 Working Sets:
3 Front Squats (off rack) + 1 Split Jerk

4 Rounds For Time:
400 M Run
15 Burpee Pull-Ups

Post-Workout Mobility:
Lat and Tricep Smashing


OLY Class

Jerk in Split Behind Neck:
2-2-2

Jerk Behind Neck:
2-2-2-1-1-1

Whirly-Dirlys:
10-10-10


Competition Class

Wednesday – 102214 – Field of Teams Prep Cycle (17/31)

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 •  Oct 20, 2014

Tuesday – 102114 – Push Press, Shoulder-To-OH, Muscle-Up

Grant W. making the jerk-grip OH squat look easy while putting some serious weight overhead, and yes Grant, you look good doing it...

Grant W. making the jerk-grip OH squat look easy while putting some serious weight overhead, and yes Grant, you look good doing it…


CrossFit Class

Push Press:
6-4-2-2

9-7-5 Reps For Time:
Shoulder-to-OH (185/123)
Muscle-Ups

Mobility:
Sleeper Stretch (2 minutes per side)


Strength Class

Back Squat:
8 x 8

Good-Mornings:
4 x 10

Strict TTB:
3 x AMRep


Competition Class

Tuesday – 102114 – Field of Teams Prep Cycle (16/31)

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 •  Oct 19, 2014

Monday – 102014 – Deadlift, Box Jump, Double-Under

Laura G. looking REALLY fast under the bar during a split jerk...

Laura G. looking REALLY fast under the bar during a split jerk…


CrossFit Class

Deadlift:
4-4-2

AMRAP 10 Minutes:
7 Deadlifts (225/163)
14 Box Jumps (24/20)
21 Double-Unders

Post-Workout Mobility:
Planter Fascia Smashing (2 minutes per foot)


OLY Class

Sots Press:
3-3-3

Snatch Above Knee w/o Moving Feet:
3-3-2-2-1-1

Snatch Pull:
3-3-3


Competition Class

Monday – 102014 – Field of Teams Prep Cycle (15/31)

Post thoughts and results to “comments”.

 •  Oct 18, 2014

Sunday – 101914 – Power Clean, Front Squat, Jerk, Push Press

Jake H. establishing his heavy single for the snatch workout on Friday...

Jake H. establishing his heavy single for the snatch workout on Friday…


CrossFit Class

For Load:
Power Clean + Front Squat + Jerk

3 Rounds For Time:
10 Power Cleans (135/93)
…rest 1 minute…
10 Front Squats
…rest 1 minute…
10 Push Press
…rest 1 minute…

1 round is complete when athletes finish 10 power cleans, 10 front squats and 10 push press including the rest periods.

Post thoughts and results to “comments”.

 •  Oct 17, 2014

Saturday – 101814 – Run, Wall Climb, Farmer Carry, Row

Judging by the violent knee, hip, elbow, and hair extension, I think it's safe to say Thor M. hit the required 12' WB target...

Judging by the violent knee, hip, elbow, and hair extension, I think it’s safe to say Thor M. hit the required 12′ WB target…


CrossFit Class

AMRAP 45 Minutes:
800 M Run
11 Wall Climbs
200 M Farmer Carry (AHAP)
500 M Row


OLY Class

Power Jerk + OHS:
4 x (1 + 1)

Front Squat + Jerk:
3 x (2 + 2)
3 x (2 + 1)


Competition Class

Saturday – 101814 – Field of Teams Prep Cycle (13/31)

Post thoughts and results to “comments”.

 •  Oct 16, 2014

Friday – 101714 – Snatch

Chris E. and his dog Biko, who since coming to the gym for the first time continues to grow by the hour and will eventually be the biggest dog in St. Paul...

Chris E. and his dog Biko, who since coming to the gym for the first time continues to grow by the hour and will eventually be the biggest dog in St. Paul…


CrossFit Class

In 10 Minutes:
Establish 1 RM Snatch

Against a running clock:
16 Snatches (90% of Today’s 1 RM)

Athletes are only allowed one attempt per minute. Regardless of whether an athlete makes or misses an attempt, only one attempt is allowed. If an athlete makes every attempt, their workout will conclude at 16 minutes. Athletes should continue the workout, attempting only one lift per minute until they complete 16 good lifts. If an athlete misses one attempt but makes all the others, they will finish the workout in 17 minutes. If an athlete misses two lifts but makes all the others, they will finish the workout in 18 minutes. There is a 23 minute time cap on this workout meaning that no athlete can miss more than 7 lifts.

Athletes will have the whole minute to attempt their lift, but may not attempt another lift until the next minute turns over.


Competition Class

Friday – 101714 – Field of Teams Prep Cycle (12/31)

Post thoughts and results to “comments”.

 •  Oct 15, 2014

Thursday – 101614 – Front Squat, WB Shot, Bar-Facing Burpee

With heavy front squats on the schedule for today, this is the front rack position everyone should be shooting for.  More importantly, this is the type of beard every gentlemen in the gym should be growing on their face in anticipation of Movember...

With heavy front squats on the schedule for today, this is the front rack position everyone should be shooting for. More importantly, this is the type of beard every gentlemen in the gym should be growing on their face in anticipation of Movember…


CrossFit Class

EMOM 9 Minutes:
Minutes 1-3:
Front Squat:
3-2-1
Minutes 4-6:
Front Squat:
3-2-1
Minutes 7-9:
Front Squat:
3-2-1

Each new set of three should be a slight increase from the previous set of three, for example: 100-105-110, 105-110-115, 110-115-120.

2 Rounds For Time:
30 WB Shots (20/14)(12’)
30 Bar-Facing Burpees


Strength Class

Bench Press:
6 x 10

Pull Ups:
6 x 10

Dips:
6 x 10

Mobility:
Free-For-All and Stretching


Competition Class

Thursday – 101614 – Field of Teams Prep Cycle (11/31)

Post thoughts and results to “comments”.