Tire flips on Saturday morning...
Four rounds for time:
Row 500 M
Rest three minutes between efforts.
Post thoughts and times to “comments”.
Author Archive
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T. Quinn • Apr 18, 2010
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T. Quinn • Apr 17, 2010
A nice little Saturday…
Rob - Focused...
Great job in the team WOD this morning. And thanks to all who were able to attend the powwow. Troy, we flipped tires today, thought you’d be there…
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T. Quinn • Apr 15, 2010
A day late, but we’ll do it all the same…
CPL Ryan McGhee
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
NOTICE: The Powwow will be held on Saturday morning at 10:30 AM. It shouldn’t take more than 30-45 minutes, so please try to be there.
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T. Quinn • Apr 15, 2010
We’re back!
Ginger's first day... Memories!
For those of you that hadn’t heard, the server was down for the last few days. Hence the absence of regular posts. But, all is right once more in Cyberspace. We’re back, and we’ve got a few things to cover. First, Ginger is gone. She moved off to New Orleans this week but wanted me to post the following little note for all to see:
CF Minneapolis,
It was such a great experience to work out with all of you!!!! I will miss seeing you all so often!!! Take care and good luck!! I will do my best to represent Minneapolis in New Orleans. Get a hold of me if you ever make it down my way.
XOXO,
Ginja
She also left her email address and phone number for those of you who would like to contact her. I didn’t feel comfortable posting it here online, but if you need it, let me know.
The next piece of information that needs to be covered is today’s WOD:
“Air Force WOD – kinda”
For time:
20 Thruster
20 SDHP
20 Push Press
20 OHS
20 Front Squats
Men – 95#
Ladies – 65#
Post thoughts and times to “comments”.
Finally, I’d like to have a “town hall” style gathering in the gym soon. There are some things that need to be discussed and I’m sure that there might be a few questions floating around out there that should be answered. I’d like to do it tomorrow night. What I had in mind was a single evening class in which we would have a bad-a$$ team WOD followed by beers (or water) and a little, old fashioned powwow (yes, that is how you spell it). Of course, I recognize that not all members will be able to attend said powwow, but depending on the feedback I receive in class tonight, and on the message board later on, I’ll post a decision on what we’ll do. So please post if you can or cannot make it, or if you’ve got another idea altogether.
Alrighty, that’ll do, pig.
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T. Quinn • Apr 11, 2010
Classes at CFSP on Monday…
This is a reminder that CrossFit Minneapolis will be closed tomorrow, Monday the 13th. CrossFit St. Paul has offered to host all CFMPLS athletes at their gym during any of their listed class times. Class at CFMPLS will resume according to the usual schedule on Tuesday. I apologize for the inconvenience.
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T. Quinn • Apr 09, 2010
5 K
I... was... ruunnniiiiiiiingggg!
For time:
Run 5 K
We will meet at the building and walk to the bike path across the bridge that runs along the river. Please don’t be late as we’ll need to use the time well.
Post thoughts and times to “comments”.
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T. Quinn • Apr 07, 2010
Press it out…
Joe on the Erg...
Warm-up:
400 M Run
400 M Run Backwards
400 M Shuffle Run
Five rounds:
1 Strict Press
3 Push Press
5 Push Jerk
There is no time component to this WOD. Increase loads with each completed set. You are not allowed to rack the bar or set the bar down on the ground during a set – this would terminate the effort as a failed attempt.
Post thoughts and loads to “comments”.
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T. Quinn • Apr 07, 2010
One time through…
False-grip on the rings...
Warm-up:
Muscle-up Progression
Double-under practice
For time:
800 M Run
150 Double-unders
50 Burpees
Post thoughts and times to “comments”.
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T. Quinn • Apr 05, 2010
Elizabeth… with a kick.
Ryan crawling back to reality after a tough WOD
Warm-up:
50 Box-Jumps
3 x 5 Press
For time:
Run 400 M
21 Clean (135#/95#)
21 Ring Dips
Run 400 M
15 Clean (135#/95#)
15 Ring Dips
Run 400 M
9 Clean (135#/95#)
9 Ring Dips
Post thoughts and times to “comments”.
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T. Quinn • Apr 04, 2010
No noon class on Monday, April 5th
Warm-up:
21-15-9:
Squat-jumps
Push-ups
3 x 5 Front Squat
… and then …
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Attention: due to travel arrangements over the holiday weekend, there will not be a noon class session on Monday, April 5th.
Get a Free Consultation
Interested, but not ready to commit? No problem. Give us a call at 571-243-2981 or email us a quinn@crossfitminneapolis.com to set up a FREE consultation with an MPLS trainer. Learn about the program, check out the facility, and get a great workout in. If in the end it's not for you, no big deal. If, however, you find it's something that you would like to stick with - we'll set it up.
