Author Archive

 •  Sep 06, 2013

Friday 090613 – CrossFit Total

[caption id="attachment_8711" align="alignnone" width="600"]Watching and learning... Watching and learning...[/caption] CrossFit Total (compare with 5/18/13 or 5/20/13) 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".   Log Your Workouts: Beyond the Whiteboard is an online workout tracker that we subscribe to, so it's free for our members! Follow these instructions to create an account and join our affiliate so you can log your scores for our WOD each day. BTW also has an iPhone App that you can download. Click here for detailed instructions to create your account and join our affiliate.
 •  Jun 09, 2012

KAMAGRA JELLY FOR SALE

There is only one class at 11am at CrossFit St Paul to support the CrossFit for Hope KAMAGRA JELLY FOR SALE, Charity workout (11am intro workout at CF MPLS is still on). Potluck style bbq will follow, KAMAGRA JELLY pharmacy. KAMAGRA JELLY wiki, If you can't attend you can still contribute to a good cause by clicking here.

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

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 •  Mar 10, 2012

TRAMADOL OVER THE COUNTER

[caption id="attachment_6407" align="alignnone" width="602" caption="Games wod 12.3 at CrossFit Minneapolis (thanks AJ)"][/caption]

Overhead squat: 1-1-1-1-1

5 Rounds for time:

400m Run
15 Overhead squats (95/63)

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 •  Mar 10, 2012

DIFLUCAN OVER THE COUNTER

[caption id="attachment_6399" align="alignnone" width="600" caption="Jackie looking bored"][/caption]

Complete as many rounds and reps as possible in 18 minutes of: DIFLUCAN OVER THE COUNTER, 15 Box jumps, 24/20" box
115/73 pound Push press, 12 reps
9 Toes-to-bar

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 •  Mar 08, 2012

BUY INDERAL NO PRESCRIPTION

[caption id="attachment_2602" align="alignnone" width="300" caption="What is the primary correction you'd make to this lift?"][/caption]

Back squat:

3-3-3-3-3

6 Rounds for time:

3 Muscle-ups
8 Kettlebell swings (72/53)
20m Bear crawl
1 Minute rest

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 •  Mar 07, 2012

SYNTHROID OVER THE COUNTER

Deadlift:

work up to a heavy single

For time:

21 Deadlifts (225/163)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

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 •  Nov 14, 2011

Monday 111411 – Push Press, Tabata This…

[caption id="attachment_3240" align="alignnone" width="600" caption="The unofficial mayor of St Paul, Henry."][/caption] Warm-up: 400m Row 50 Mountain Climbers 50 Jumping Jacks Push Press 3-3-3-3-3 Tabata This: Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Compare to 110710 - The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post thoughts and total scores to "comments".
 •  Oct 23, 2011

Saturday 102311 – Clean & Jerk, KB Swings…

[caption id="attachment_5689" align="alignnone" width="300" caption="Perfecting the squat can take years, not days."][/caption] Warm-up: 800m Run Burgener warm-up Clean & Jerk 1-1-1-1-1 AMRAP in 10 minutes: 5 Clean & jerk (135/93) 14 Kettlebell swings (53/35) Post thoughts, loads, and rounds to "comments".   
 •  Oct 22, 2011

Saturday 102211 – Run, Deadlift, Ring Dip…

  [caption id="attachment_5686" align="alignnone" width="600" caption="Jon A demonstrating proper bar and hand position in the high-bar back squat."][/caption] Warm-up: 400m High-knee skip 5 Rounds for time: 400m Run 7 Deadlifts (275/213) 10 Ring Dips 1 Minute rest Score is total time, post thoughts and times to "comments".   
 •  Jul 16, 2011

Saturday – 071611 – CFT or 2K Row

[caption id="attachment_4952" align="alignnone" width="600" caption="Pre-game brief - Jeremy's already sucking wind"][/caption] Warm-up: 800 M Run CrossFit Total Establish 1RM of the following: Back Squat Press Deadlift Add maximum lifts together for your CrossFit total. Athletes have three lifts to establish max loads. ... or ... For time: Row 2K 2K rowers should perform one lift before the row - talk to your coach for recommendations.  Post thoughts, times, and totals to "comments".