•  Oct 04, 2014

Sunday – 100514 – Pull-Up, WB Shot, Ring Dip, Box Jump, HSPU, TTB

Alex R. and Boss Man Mike J. looking good doing some HSPU's...

Alex R. and Boss Man Mike J. looking good doing some HSPU’s…

CrossFit Class

Pre-Workout Mobility:
Banded Hip-Flexor Stretch (2 minutes per side)

For Time:
30-20-10:
Pull-Ups
WB Shots (20/14)
…then…
21-15-9:
Ring Dips
Box Jumps (24/20)
…then…
15-12-9:
HSPU
TTB

Please note there is no transition time between the couplets.

Post-Workout Mobility:
Shoulder Smashing (2 minutes per side)

Post thoughts and results to “comments”.

 •  Oct 03, 2014

Saturday – 100414 – Back Squat, Press, Deadlift

Dylan's snatch looks good, but is it just me or does Scott J. looked absolutely YOLKED...?

Dylan’s snatch looks good, but is it just me or does Scott J. looked absolutely YOLKED…?


CrossFit Class

Back Squat:
8-6-4
Spend precisely 15 minutes, then:
Press:
7-5-3
Spend precisely 15 minutes, then:
Deadlift:
5-3-1
Spend precisely 15 minutes

Use a continuously running clock and only transition when 15 minute time limit elapses.


OLY Class

Clean from High Hang with Double Bounce:
2-2-2-2

2 Position Clean (Above Knee + Below Knee):
3 x (1 + 2)
3 x (1 + 1)


Competition Class

Saturday – 100414 – Base Volume Cycle (17/20)

Post thoughts and results to “comments”.

 •  Oct 02, 2014

Friday – 100314 – Turkish Get-Up, Run, Double-Under, Sit-Up

Sheila D. gliding across the pavement on an all too familiar section of sidewalk at St. Paul...

Sheila D. gliding across the pavement on an all too familiar section of sidewalk at St. Paul…


CrossFit Class

Turkish Get-Up:
2-2-2-2 (1 each side before putting down weight)

For Time:
800 M Run
100 Double-Unders
100 Sit-Ups
100 Double-Unders
800 M Run

Post-Workout Mobility:
Achilles and Calf Smashing (2 minutes per side)


Competition Class

Friday – 100314 – Base Volume Cycle (16/20)

Post thoughts and results to “comments”.

 •  Oct 01, 2014

Thursday – 100214 – Row, Clean, TTR, Pull-Up, Muscle-Up, Box Jump, Burpee

Based on what is going on in this picture, and whether or not he is actually mobilizing, would you take advice from Coach Paul on how to get loose...?

Based on what is going on in this picture, and whether or not he is actually mobilizing, would you take advice from Coach Paul on how to get loose…?


CrossFit Class

For Max Reps:
10 Minutes: Rowing (Max Calories)
8 Minutes: Cleans (250/183)
6 Minutes: 3 TTR + 2 Pull Ups + 1 Muscle Up (on rings)
4 Minutes: Box Jumps (32/28)
2 Minutes: Burpees (w/6” touch)

This will be against a 30 minute running clock with ZERO added transition time. You will need to keep track of your reps throughout so as your score will be a single total at the end of the workout. Added Note: the 3 + 2 + 1 MU complex = 1 rep when all three movements have been completed.


Strength Class

Bench Press:
4 x 10

Pull Ups:
4 x 10

Dips:
4 x 10

Post-Workout:
Mobility and Stretching


Competition Class

Thursday – 100214 – Base Volume Cycle (15/20)

Post thoughts and results to “comments”.

 •  Sep 30, 2014

Wednesday – 100114 – Hang Power Clean, WB Shot, Thruster

Get tall, and finish your pull...

Get tall, and finish your pull…


CrossFit Class

Pre-Workout Mobility:
Banded Front-Rack Stretch (2 minutes per side)

Hang Power Clean:
5-3-3-1

For Time:
30 WB Shots (20/14)
5 Thrusters (135/93)
20 WB Shots
10 Thrusters
10 WB Shots
15 Thrusters


OLY Class

Jerk in Split Behind Neck:
3-3-3

Jerk Behind Neck:
2-2-2-1-1

KB Wind-Mills:
10-10-10


Competition Class

Wednesday – 100114 – Base Volume Cycle (14/20)

Post thoughts and results to “comments”.

 •  Sep 29, 2014

Tuesday – 093014 – Hang Power Snatch, KB Swing, HSPU, Ring Dip, Push Up

Brigitte K. leading an Alchemy class the past Sunday at CFMPLS Northeast...

Brigitte K. leading an Alchemy class the past Sunday at CFMPLS Northeast…


CrossFit Class

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

Hang Power Snatch:
5-3-3-1

For Time:
20 KB Swings (72/53)
30 HSPU
20 KB Swings
30 Ring Dips
20 KB Swings
30 Push Ups


Strength Class

Back Squat:
4 x 10

Romanian Deadlifts:
4 x 10

Banded Abdominal Pull-Downs:
4 x 15

Mobility Free-for-All


Competition Class

Tuesday – 093014 – Base Volume Cycle (13/20)

Post thoughts and results to “comments”.

 •  Sep 28, 2014

Monday – 092914 – Push Press, Shoulder-to-OH, Box Jump, Chest-to-Bar Pull-Up

Aaron M. fighting real hard for a weighted pull-up...

Aaron M. fighting real hard for a weighted pull-up…


CrossFit Class

Pre-Workout Mobility:
Banded Front-Rack Stretch (2 minutes per side)

Push Press:
9-7-5

5 Rounds For Time:
3 Shoulder-to-OH (165/118)
6 Box Jumps (32/28)
9 Chest-to-Bar Pull-Ups

Post-Workout Mobility:
Tricep Smashing


OLY Class

Snatch Balance:
3-3-2-2-2

3 Position Snatch (Floor + Above Knee + Below Knee):
5 x (1 + 1 + 1)


Competition Class

Monday – 092914 – Base Volume Cycle (12/20)

Post thoughts and results to “comments”.

 •  Sep 27, 2014

Sunday – 092814 – Run, Back Squat

Jon A. looking strong under the banners...

Jon A. looking strong under the banners…


CrossFit Class

For Time:
2 Mile Run
In 6 minutes:
Max Back Squats (from floor) (135/93)
2 Mile Run

Post thoughts and results to “comments”.

 •  Sep 26, 2014

Saturday – 092714 – Deadlift, Power Clean and Jerk, Double-Under, Burpee

Coach Chris could quite possibly have the steadiest hand in the greater Twin Cities CrossFit scene...

Coach Chris could quite possibly have the steadiest hand in the greater Twin Cities CrossFit scene…


CrossFit Class

Deadlift:
7-5-3

3 Rounds For Time:
10 Power Clean and Jerks (135/93)
50 Double-Unders
10 Burpees


OLY Class

Push Press + Power Jerk + Split Jerk:
4 x (1 + 1 + 1)

Front Squat + Jerk:
2 x (2 + 2)
2 x (2 + 1)
2 x (1 + 1)

Pause Front Squats:
2-2-2


Competition Class

Saturday – 092714 – Base Volume Cycle (11/20)

Post thoughts and results to “comments”.

 •  Sep 25, 2014

Friday – 092614 – Hang Snatch, C2B Pull Up

Jacque S. cheering on her husband Mark at the end of a workout, but we all know that she made it clear who finished first on the car ride home...

Jacque S. cheering on her husband Mark at the end of a workout, but we all know that she made it clear who finished first on the car ride home…


CrossFit Class

Pre-Workout Mobility:
Banded-Overhead Stretch

Hang Snatch:
5-3-3-1

9/18, 7/14, 5/10 Reps For Time:
Hang Snatch (135/93)
C2B Pull Ups

Post-Workout Mobility:
Double Lacrosse Ball Snow Angels (25 Reps)


Competition Class

Friday – 092614 – Base Volume Cycle (10/20)

Post thoughts and results to “comments”.