CrossFit MPLS

"Handsome Dave" and some girl we used to know... I think her name was Ginger, doing nothing workout related.

Warm-up
50 Box-Jumps
3×5 Front Squat
1×5 Deadlift

Row 400 M
21-15-9 Reps:
BB Lunge (135#/95#)
WB Shots (20#/10#)
Row 400 M

Post thoughts and times to “comments”.

Coming soon: incredible paleo brownie recipe, courtesy Stephanie!

Cleared for takeoff...

Warm-up:
Five 1 minute rounds of tug-a-war
Five 1 minute rounds of BB push-a-war

For time:
10 KB Swings
1 Thruster
10 KB Swings
2 Thrusters
10 KB Swings
3 Thrusters

Finish when you are at 10 KB swings and 10 Thrusters. KB weight is 1.5 Pood for men, 1 Pood for women.  Thruster weight is 135# for men, 95# for women.

Post thoughts and times to “comments”.

Beauty in the strangest of places...

Warm-up:
25 BB Hang Power Snatch
25 Snatch Balance Practice
25 BB OH Squats
50 Mountain Climbers

AMRAP – 15 Min.
8 SDHP (95#/65#)
8 Burpees
8 Pull-ups

Post thoughts and rounds completed to “comments”.

Speed through the middle...

Warm-up:
500 M Row
5 Rounds of “Cindy”

For totals:
Back Squat:
1-1-1
Strict Press:
1-1-1
Deadlift:
1-1-1

Post thoughts and totals to “comments”.

Thanks for a great day at CrossFit St. Paul.  I’m proud of the showing we put together, folks. Below are some pics that I took during the WOD.  See you all on Monday! Just click the picture to have it uploaded in its full size.

Home base!

Mike and Co.

Warming up...

Coaches layin' it down.

Swish...

In or out?

MPLS Crew.

Just one more - Mike getting in a nice little WOD after the dust settled.

Reminder:

Tomorrow’s workout will be held at CrossFit St. Paul at 10:30 AM. I’m hoping that CrossFit MPLS will have a good showing, so if you can make it, please do!  I will have my phone with me in case people get turned around and need directions.  It should be a great morning, I’m looking forward to seeing many of you there.

Tyler

Deb going overhead...

How many clean and jerks can you complete in ten minutes? (115#/85#)

Post thoughts and reps completed to “comments”.

Warm Up: TBA

10,9,8,….3,2,1,1,2,3,…8,9,10 Reps for time:

Ring Dips
Pull-Ups

Post thoughts and times to “comments”.

TQ Post Airforce WOD at the Midwest Sectionals

Warm-up:
50 Jumping Jacks
50 Squats
… and then …
Back Squat 3×5

For time:
10 Deadlift (315#/205#)
500 M Row
10 Deadlift (315#/205#)

Be diligent on the warm-up, folks.  We’re cramming a lot of work into a short period of time so let’s not waste a minute.

Post thoughts and times to “comments”.

A few thoughts:

First, I want to start making the announcement today that this Saturday, in leu of our usual morning class, we – that is, those who are interested – will be meeting at CrossFit St. Paul for what I hope will be the first of many metro area affiliate gatherings. There is a great team workout programed for us, and I hope that CrossFit Minneapolis makes a good showing. More on that later.

More importantly, there have been a few issues as of late with standards. Without going into it too much, I just want to remind each of you of the importance of doing things right. A squat that ends even an inch above the expected depth (hip crease below the knee) is not only a bad squat, but shouldn’t count. A pull-up that doesn’t end with your chin above the bar isn’t just a bad pull-up, it shouldn’t count. When the rep sequence is 21-15-9, that doesn’t mean 20-13-8. I recognize that some people are new to CrossFit and are still learning movements and that this might lead to occasionally shortened range of motion, or a missed rep here or there, but most of you forfeited your excuses when you demonstrated (and many of you have) the ability to knock some of these WODs out of the park. Come to work, guys. In the heat of a CrossFit battle the last thing you want is me calling you out because your squat was an inch too shallow or your wall-ball didn’t hit the target. So take it upon yourself to uphold those standards on your own.  If you’ve got thoughts, or ideas surrounding any of this, or want to expand this brief statement a bit, feel free to do so in the comments page.  I would encourage this type of community involvement.  That being said, let’s stay respectful and classy in our discussion.

Lady Di set to go overhead

Warm-up:
Tabata Flutter-kicks
100 Mountain Climbers
…and then…
For time:
30 Burpees

AMRAP – 3 Minutes:
3 Squat-clean (95#/65#)
6 Chest-slap push-ups
9 Squat Jumps (feet must leave the floor entirely)

Rest one minute and repeat for a total of five cycles.

Post thoughts and times to “comments”.