Author Archive

 •  Nov 14, 2011

Monday 111411 – Push Press, Tabata This…

The unofficial mayor of St Paul, Henry.

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”.

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 •  Oct 23, 2011

Saturday 102311 – Clean & Jerk, KB Swings…

Perfecting the squat can take years, not days.

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”.   

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 •  Oct 22, 2011

Saturday 102211 – Run, Deadlift, Ring Dip…

 

Jon A demonstrating proper bar and hand position in the high-bar back squat.

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”.   

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 •  Jul 16, 2011

Saturday – 071611 – CFT or 2K Row

Pre-game brief - Jeremy's already sucking wind

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”.  

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 •  Jul 02, 2011

Saturday – 070211 – Back Squat, Clean & Jerk

Teamwork

Warm-Up:

800m Run

Back Squat:

Work up to a heavy single, then 3×2 @ 90%

10 Rounds for time:

250m Row
4 Power clean & Jerks (165)

Post thoughts and times to “comments”.

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 •  Jul 01, 2011

Friday – 070111 – Jerk, JT

Breakfast of champions...

Warm-Up:

Running Drills

Jerk (of racks):

1-1-1-1-1-1-1-1-HS

JT (Compare with (05/02/11)

21-15-9 Reps for time:

HSPU
Ring Dip
Push-up

Post thoughts and times to “comments”.

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 •  Jun 11, 2011

Sunday – 061211 – McGhee

Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 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.

*Compare to 042110*

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 •  May 29, 2011

Monday – 053011 – Overhead squat, cleans, burpee pullups

Scheduling Reminder – Only 1 class at 11am today!

Congrats to all the competitors who gave their all this weekend, and a big congratulations to Deb Cordner who finished in 3rd place and earned a spot at the CrossFit Games Finals, great job Deb!

 

Warm-up:
Obstacle course

Overhead squat 1-1-1-1-1-HS

5 Rounds for time of:

3 Cleans (185/120)
7 Burpee pullups

Post thoughts and times to “comments”.

 

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 •  May 28, 2011

Sunday – 052911 – Partner WOD!

Warm-up:
800m Run

In teams of 2, 5 Rounds for time of:

20 Bottom to bottom med-ball tosses
10 Thrusters (135/95)

Athletes pair up and toss medballs to eachother just like a wallball shot, where they stand 8 feet apart and the ball must travel over the tallest partner’s head each shot. Once the ball leaves your hands you must drop back to the bottom of the squat until the ball returns, at which time you can rise to catch it. Each team will use 1 bar for the thrusters – reps are totals, e.g. 20 total tosses and 10 total thrusters per round.

Post thoughts and times to “comments”.


 

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 •  May 27, 2011

Saturday – 052811 – Front Squat, Snatch, Double Unders

A very impressive group of women

Warm-up:
5 rounds with pvc of – 3 hang-power snatches, 3 overhead squats, 3 snatches

Front Squat 3-3-3

7 Rounds for time of:

35 Double unders
1 Snatch

Athletes only get one snatch attempt per round, a missed snatch equals a failed round. Failed rounds do not count towards the total seven. Score is total weight lifted.

Post thoughts and times to “comments”.

 

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