•  Oct 15, 2014

Thursday – 101614 – Front Squat, WB Shot, Bar-Facing Burpee

With heavy front squats on the schedule for today, this is the front rack position everyone should be shooting for.  More importantly, this is the type of beard every gentlemen in the gym should be growing on their face in anticipation of Movember...

With heavy front squats on the schedule for today, this is the front rack position everyone should be shooting for. More importantly, this is the type of beard every gentlemen in the gym should be growing on their face in anticipation of Movember…


CrossFit Class

EMOM 9 Minutes:
Minutes 1-3:
Front Squat:
3-2-1
Minutes 4-6:
Front Squat:
3-2-1
Minutes 7-9:
Front Squat:
3-2-1

Each new set of three should be a slight increase from the previous set of three, for example: 100-105-110, 105-110-115, 110-115-120.

2 Rounds For Time:
30 WB Shots (20/14)(12’)
30 Bar-Facing Burpees


Strength Class

Bench Press:
6 x 10

Pull Ups:
6 x 10

Dips:
6 x 10

Mobility:
Free-For-All and Stretching


Competition Class

Thursday – 101614 – Field of Teams Prep Cycle (11/31)

Post thoughts and results to “comments”.

 •  Oct 14, 2014

Wednesday – 101514 – Deadlift, Box Jump, Ring Dip

A sea of rings waiting to be disturbed...

A sea of rings waiting to be disturbed…


CrossFit Class

Deadlift:
5-3-1

3 Rounds For Time:
10 Deadlits (225/163)
20 Box Jumps (24/20)
15 Ring Dips


OLY Class

Heaving Snatch Balance:
5 x 2

Segmented Snatch Pull + Snatch:
5 x (1 + 1)


Competition Class

Wednesday – 101514 – Field of Teams Prep Cycle (10/31)

Post thoughts and results to “comments”.

 •  Oct 13, 2014

Tuesday – 101414 – Back Squat, TTB, Hang Snatch, OHS

Coach Sara guiding some athletes into the hang snatch in MPLS downtown...

Coach Sara guiding some athletes into the hang snatch in MPLS downtown…


CrossFit Class

Back Squat:
7-5-3

For Time:
21 TTB
5 x Hang Snatch + OHS (135/93)
15 TTB
3 x Hang Snatch + OHS
9 TTB
1 x Hang Snatch + OHS

For the hang snatch and OHS portions of the workout, hang snatch + OHS = 1 rep. The sequence must be in that order and cannot be partitioned any other way (i.e. 5 hang snatches + 5 OHS).


Strength Class

Back Squat:
6 x 10

Romanian Deadlifts:
4 x 10

Banded Abdominal Pull-Downs:
5 x 15

Mobility:
Free-For-All


Competition Class

Tuesday – 101414 – Field of Teams Prep Cycle (09/31)

Post thoughts and results to “comments”.

 •  Oct 12, 2014

Monday – 101314 – Strict Press, Press In Split, Row, Jerk, Bar Muscle-Up, Run

Jake H. showing good stability OH while pressing out in a split, then again, when does Jake not look good...?

Jake H. showing good stability OH while pressing out in a split, then again, when does Jake not look good…?


CrossFit Class

Strict Press:
5-3-1

Press in Split:
3-3-3

For Time:
200 M Row
4 Jerks (185/133)
4 Bar Muscle-Ups
400 M Row
8 Jerks
8 Bar Muscle-Ups
400 M Run
8 Jerks
8 Bar Muscle-Ups
200 M Run
4 Jerks
4 Bar Muscle-Ups


OLY Class

Power Clean + Front Squat + Clean:
5 x (1 + 1 + 1)

Segmented Clean Pull + Clean Pull:
5 x (1 + 1)


Competition Class

Monday – 101314 – Field of Teams Prep Cycle (08/31)

Post thoughts and results to “comments”.

 •  Oct 11, 2014

Sunday – 101214 – Deadlift, Row

Too big, too strong, too fast, too American...

Too big, too strong, too fast, too American…


CrossFit Class

Deadlift:
4-2-2-1

In Teams of Two, on a Single Rower:
4000 M Row – Alternating every 200 M

The rowers will be set for a total of 20 intervals of 200 M. Each athlete will sprint for 200 M when it is their turn to pull. Scoring for this will be total time against the running clock, so efficient transitions will come into play as athletes begin to fatigue.

Post-Workout Mobility:
Lumbar Smashing

Post thoughts and results to “comments”.

 •  Oct 10, 2014

Saturday – 101114 – Bear Complex

Get. Stronger.

Get. Stronger.


CrossFit Class

“Bear Complex” (Compare to 092713, 060714)

For Load:

5 Rounds:

7 Waves:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

The may not be set down during a cycle. Athletes may rest while in the midst of a cycle, so long as the bar is kept off of the floor. Rest as needed between cycles. This is a “clean” and “push press” bear complex. This means stringing together any of the movements is unacceptable (i.e. cluster, thruster, push jerk, etc.)


OLY Class

Barbell Complex:
3 x 3

Muscle Snatch + OHS + Snatch:
5 x (1 + 1 + 1)

Snatch Starts:
3-3-3


Competition Class

Saturday – 101114 – Field of Teams Prep Cycle (06/31)

Post thoughts and results to “comments”.

 •  Oct 09, 2014

Friday – 101014 – OHS, Hang Power Snatch, Bar-Facing Burpee

"Ryan, why don't you tell me a little bit about your ink?...There isn't enough time, and I have to crush this workout bro"...

“Ryan, why don’t you tell me a little bit about your ink?…There isn’t enough time, and I have to crush this workout bro”…


CrossFit Class

OHS:
5-3-3-1

3 Cycles:
AMRAP 3 Minutes:
3 Hang Power Snatch (135/93)
6 Bar-Facing Burpees

Rest 1 minute between cycles.


Competition Class

Friday – 101014 – Field of Teams Prep Cycle (05/31)

Post thoughts and results to “comments”.

 •  Oct 08, 2014

Thursday – 100914 – Touch and Go Clean and Jerk, C2B Fran

"I have more knowledge about CrossFit in the tips of these two fingers than Nick Stalock has in his entire body."

“I have more knowledge about CrossFit in the tips of these two fingers than Nick Stalock has in his entire body.”


CrossFit Class

EMOM 10 MInutes:
Minutes 1-3:
3 x TnG Clean and Jerks (80%)
Minutes 4-6:
2 x TnG Clean and Jerks (84%)
Minutes 7-9:
1 x TnG Clean and Jerk (88%)
Minute 10:
Max Unbroken Reps TnG Clean and Jerks (72%)

21-15-9 Reps For Time:
“C2B Fran”
Thrusters (95/63)
C2B Pull-Ups

Post-Workout Mobility:
Lumbar Smashing and Hamstring Flossing


Strength Class

Bench Press:
5 x 10

Pull Ups:
5 x 10

Dips:
5 x 10

Mobility:
Choose Mobility and Stretching


Competition Class

Thursday – 100914 – Field of Teams Prep Cycle (04/31)

Post thoughts and results to “comments”.

 •  Oct 07, 2014

Wednesday – 100814 – Push Press, Row

Some gyms use machines...we build them...

Some gyms use machines…we build them…


CrossFit Class

Pre-Workout Mobility:
Sleeper Stretch (2 minutes per side)

Push Press:
7-5-3

For Time:
500 M Row
2 Push Press (135/93)
400 M Row
4 Push Press
300 M Row
6 Push Press
200 M Row
8 Push Press
100 M Row
10 Push Press

Post-Workout Mobility:
Side Lying External Rotation – Rotator Cuff Strengthening (50 reps per side)


OLY Class

Power Clean from High Hang:
2-2-2

Clean Pull + Power Clean Below Knee:
2 x (1 + 2)
2 x (1 + 1)

Clean Pull:
3-3-3


Competition Class

Wednesday – 100814 – Field of Teams Prep Cycle (02/31)

Post thoughts and results to “comments”.

 •  Oct 06, 2014

Tuesday – 100714 – Back Squat, Run, Front Rack Static Lunge, TTB

In case you're on the fence about the upcoming in-house throw down, and whether or not it will be fun, here's a good picture of the excitement from last time...

In case you’re on the fence about the upcoming in-house throw down, and whether or not it will be fun, here’s a good picture of the excitement from last time…


CrossFit Class

Back Squat:
7-5-3

3 Rounds For Time:
400 M Run
24 Front Rack Static Lunges (95/63)
15 TTB

Post-Workout Mobility:
IT-Band and Quad Smash w/Barbell (2 minutes per leg and movement)


Strength Class

Back Squat:
5 x 10

Romanian Deadlifts:
5 x 10

Banded Abdominal Pull-Downs:
4 x 15

Mobility:
Free-For-All


Competition Class

Tuesday – 100714 – Field of Teams Prep Cycle (02/31)

Post thoughts and results to “comments”.