•  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”.

 •  Oct 05, 2014

Monday – 100614 – Clean, Power Jerk, Cluster

Joseph T. is probably thinking that his current state of rest, although brief, is SO much better than having to somehow get to the other side of that box...

Joseph T. is probably thinking that his current state of rest, although brief, is SO much better than having to somehow get to the other side of that box…


CrossFit Class

4 Working Sets:
2 Cleans from Hip +
1 Clean from Above Knee +
1 Power Jerk

30 Seconds On, 30 Seconds Off, for 14 Minutes:
Max Reps: Clusters (155/103)


OLY Class

Clean from High Hang + Push Press:
4 x (2 + 2)

Clean Above Knee + Front Squat + Jerk:
5 x (1 + 1 + 1)

Post thoughts and results to “comments”.

 •  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”.