Author Archive

 •  Mar 04, 2015

Thursday – 030515 – A Different Kind of Total, OLY Total, CrossFit Total

[caption id="attachment_7724" align="alignnone" width="575"]If you'd like to know what it means to "squeeze" and "press UP" on the barbell during an OHS, take a look at Annie S... If you'd like to know what it means to "squeeze" and "press UP" on the barbell during an OHS, take a look at Annie S...[/caption] CrossFit Class “A Different Kind of Total”: Establish 1 RM of the following: OHS Bench Press Power Clean ...OR… OLY Total: Establish 1 RM of the following: Snatch Clean and Jerk ...OR… CrossFit Total: Establish 1 RM of the following: Back Squat Press Deadlift Strength Class Press + Push Press: 5 x (3 + 2) C2B Pull-Ups: 5x Max Effort Parallel Bar Dips: 8-8-8-8 Bent-Over Rows (reverse grip): 5-5-5-5 Competition Class Thursday - 030515 - The Open Alchemy Class Schedule Post thoughts and results to “comments”.
 •  Mar 03, 2015

Wednesday – 030415 – Row, Burpee, Shuttle Sprint, Thruster, KB Swing

[caption id="attachment_7719" align="alignnone" width="575"]Picture of coaches Chris, Alex and Mary who attended the CF Level 1 seminar this past weekend along with the seminar staff... Picture of coaches Chris, Alex and Mary who attended the CF Level 1 seminar this past weekend along with the seminar staff...[/caption] CrossFit Class 2K Row (Compare to 120314) AMRAP 5 Minutes: 30 Burpees Max 10 M shuttle sprints in remainder of 5 minutes AMRAP 3 Minutes: 9 Thrusters (45/33) 9 KB Swings (53/35) OLY Class Power Clean from High Hang + Push Press: 5 x (2 + 2) Up/Down Clean: 3-3-2-2 Bent-Over Row: 6-6-6 Competition Class Wednesday - 030415 - The Open Alchemy Class Schedule Post thoughts and results to “comments”.
 •  Mar 02, 2015

Tuesday – 030315 – CrossFit Total

[caption id="attachment_7712" align="alignnone" width="575"]Say hello to Busola and Andy's baby girl Willa Josephine, who was born on February 21st, and came in at 6 #'s, 11 oz./20.5 in.  Mom, dad and baby are doing great! Say hello to Busola and Andy's baby girl Willa Josephine, who was born on February 21st, and came in at 6 #'s, 11 oz./20.5 in. Mom, dad and baby are doing great![/caption] CrossFit Class CrossFit Total (Compare to 051314, 082614, 120214) Establish 1 RM of the following: Squat Press Deadlift Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest lift for each movement. Strength Class Barbell Lunges: 3-3-3-3-3 Deadlift: 5-5 Barbell Hip Thrusts: 5-5-5-5 Triple Bounding Jumps: 3-4 Attempts Competition Class Tuesday - 030315 - The Open Alchemy Class Schedule Post thoughts and results to “comments”.
 •  Mar 01, 2015

Monday – 030215 – OLY Total

Alchemy opens today in the North Loop! Alchemy combines yoga, strength, and high intensity intervals for an amazing group fitness experience. Thanks to a strategic partnership we have with Alchemy, unlimited CrossFit members are already members at this exciting new gym - giving our members more options for rounding out their training program. Click here for details about Alchemy and their schedule which starts today! [caption id="attachment_7702" align="alignnone" width="575"]... ...[/caption] CrossFit Class Oly Total (Compare to 051214, 082814, 120114): Establish 1 RM of the following: Snatch Clean and Jerk Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest lift for each movement. OLY Class Snatch Barbell Complex (Above Knee): 3x Snatch from High Hang (w/o moving feet): 3-3-3-3 Snatch-Grip RDLs: 6-6-6 Competition Class Monday - 030215 - The Open Post thoughts and results to “comments”.
 •  Feb 28, 2015

Sunday – 030115 – Open WOD 15.1 & 15.1a

[caption id="attachment_7689" align="alignnone" width="575"]The facial expressions of these four are so perfect.. The facial expressions of these four are so perfect..[/caption] Using a running clock: Open WOD 15.1 AMRAP – 9 Minutes: 15 TTB 10 Deadlifts (115/73) 5 Snatches* (115/83) Open WOD 15.1a In 6 Minutes: Establish a 1RM Clean and Jerk Post thoughts and results to “comments”.
 •  Feb 27, 2015

Saturday – 022815 – Snatch, Hang Snatch Above Knee, Hang Snatch Below Knee

[caption id="attachment_7686" align="alignnone" width="575"]My favorite part about his picture is Coach Sara in the background eagerly waiting to call out a "no rep" into the mic... My favorite part about his picture is Coach Sara in the background eagerly waiting to call out a "no rep" into the mic...[/caption] CrossFit Class For Load: Snatch + Hang Snatch (Above Knee) + Hang Snatch (Below Knee) “Mean Isabel” 30 Reps For Time: Snatch (135/93) OLY Class Jerk in Split: 2-2-2-2 Clean Above Knee + Jerk: 2 x 2 (1 + 1) 2 x (1 + 2) 2 x (1 + 1) Competition Class Saturday - 022815 - Open Prep Post thoughts and results to “comments”.
 •  Feb 26, 2015

Friday – 022715 – Back Squat, KB Swing, Ring Dip, Box Jump

[caption id="attachment_7681" align="alignnone" width="575"]The many facial expressions of the male species in a relative state of fatigue... The many facial expressions of the male species in a relative state of fatigue...[/caption] CrossFit Class Back Squat: 5 x 1 3 Rounds Each For Time: 500 M Row 20 KB Swings (53/35) 20 Ring Dips 20 Box Jumps (24/20) Rest 3 minutes between rounds Competition Class Friday - 022715 - Open Prep Post thoughts and results to “comments”.
 •  Feb 25, 2015

Thursday – 022615 – Push Press, Burpee, Shuttle Sprint

[caption id="attachment_7678" align="alignnone" width="575"]Christina E. at the bottom of a bar-facing burpee, most likely wishing the rep were over sooner... Christina E. at the bottom of a bar-facing burpee, most likely wishing the rep were over sooner...[/caption] CrossFit Class Push Press: 5 x 1 EMOM 10 Minutes: 4 Push Press (155/103) As soon as athletes complete their 4 push press, they will complete 3 burpees. After the burpees are completed, athletes will use the remainder of the minute to complete as many 10 M shuttle sprints as they can. When the minute turns over, athletes will return to their bar and perform the same routine for the next 9 minutes. Score will be total 10 M shuttle sprints completed. Strength Class The “Other” Total: Establish 1 RM of the following: Clean Bench Press OHS Competition Class Thursday - 022615 - Open Prep Post thoughts and results to “comments”.
 •  Feb 24, 2015

Wednesday – 022515 – Deadlift, Power Clean and Jerk, TTB

[caption id="attachment_7675" align="alignnone" width="575"]Coach Tyler must have been working out prior to the throw down this past weekend and figured all the athletes would use his weights... Coach Tyler must have been working out prior to the throw down this past weekend and figured all the athletes would use his weights...[/caption] CrossFit Class Deadlift: 2-2-1 Open Workout 13.4 (Compare to 033113) AMRAP 7 Minutes: 3/3, 6/6, 9/9...and so on, and so forth: Power Clean and Jerk (135/93) TTB OLY Class Power Clean Above Knee: 3-3-2-2 Power Clean + Front Squat + Power Jerk: 5 x (1 + 1 + 1) 3 Position Clean-Pulls: 2-2-2 Competition Class Wednesday - 022515 - Open Prep Post thoughts and results to “comments”.
 •  Feb 23, 2015

Tuesday – 022415 – Back Squat, Front Squat, OHS

CrossFit Class Back Squat: 5 x 1 Front Squat: 3 x 1 OHS: Establish 1 RM [caption id="attachment_7665" align="alignnone" width="575"]Dan K. looking focused and ready to take his next squat.  And this will be going on Facebook for a caption contest MPLS people... Dan K. looking focused and ready to take his next squat. And this will be going on Facebook for a caption contest MPLS people...[/caption] Strength Class “Race to 10,000” Using only 1 rep at a time at each of the following movements, lift a total a 10,000 pounds in as few sets as possible: Back Squat Press Deadlift Competition Class Tuesday - 022415 - Open Prep Post thoughts and results to “comments”.