Author Archive

 •  May 16, 2014

Saturday – 051714 – Zembiec

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.


Zembiac

5 Rounds for time:

11 Back Squats (185/133)
7 Burpee Pull-ups*
400 M Run

*Burpee pull-ups must be completed with a strict push up and a strict pull-up. If scaling is needed, work with traditional burpee pull-ups in which worming to the top and kipping the pull-up is acceptable.

Post thoughts and times to “comments”.  

 •  May 15, 2014

Friday – 051614 – CrossFit Total Re-Test…

Movement Prep...

Movement Prep…


CrossFit Total (compare with 052013, 090613, 112613)

Establish 1RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.

For athletes that have already completed the total and who do not wish to repeat the effort, a choice can be made to do either the Olympic Total or a 1-mile TT followed by a 2 K Row.

Post thoughts and totals to “comments”.

 •  May 14, 2014

Thursday – 051514 – Oly Total Re-test…


Olympic Total (compare with 021714)

Snatch: 

1 RM

Clean and Jerk:

1 RM

Post thoughts and totals to “comments”.  

 •  May 13, 2014

Wednesday – 051414 – Run, Row…


For time:

1 Mile TT

Rest precisely 15 minutes

For time:

2 K Row

Post thoughts and times to “comments”.  

 •  May 12, 2014

Tuesday – 051314 – CrossFit Total…

Fran G…


CrossFit Total (compare with 052013, 090613, 112613)

Establish 1RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.

Post thoughts and totals to “comments”.

 •  May 11, 2014

Monday – 051214 – OLY Total…

SCHEDULING NOTE – THERE IS NO 11am class at the Northeast gym today.

Prepping for 1RM testing...

Prepping for 1RM testing…


Olympic Total (compare with 021714)

Snatch: 

1 RM

Clean and Jerk:

1 RM

Post thoughts and totals to “comments”.  

 •  May 10, 2014

Sunday – 051114 – Jerks, Thrusters, Burpees…

Molly L...

Molly L…


Jerk (off rack): 

1-1-1-1-1

For time:

100 Thrusters (115/83)

EMOM:

4 Burpees

Post thoughts and times to “comments”.  

 •  May 09, 2014

Saturday – 051014 – Deadlifts, Run, Box Jumps…

DL...

DL…


EMOM – 5 minutes:

1 Deadlift (90%)

Christine

3 Rounds for time:

400 M Run
15 Deadlifts (body-weight)
21 Box Jumps (24/20)

Post thoughts and times to “comments”.  

 •  May 08, 2014

Friday – 050914 – Push Press, Pull-ups…

Please note there is no 11am class at CrossFit Minneapolis – Northeast today.

...


Pre-WOD Mobility:

Sleeper Stretch

Push Press:

1-1-1-1-1

30-20-10 reps for time:

Push-press (115/83)
Pull-ups

Post thoughts and times to “comments”. 

 •  May 07, 2014

Thursday – 050814 – Run, Box Jumps, WB Shots, TTB…

...


Pre-WOD Mobility:

Achilles/Ankle Stretching

For time:

800 M Run
50 Box Jumps (24/20)
800 M Run
50 WB Shots
800 M Run
50 TTB

Mobility:

Planter Fascia Smashing
Achilles Smashing

Post thoughts and times to “comments”.