•  Oct 23, 2014

Friday – 102414 – Clean, WB Shot, KB Swing

[caption id="attachment_7025" align="alignnone" width="575"]What does a prescribed WB shot look like you ask?  The gentlemen in the middle is clearing displaying the proper height, while the young man on the left unfortunately had to "no rep" himself for failing to hit the 10' target... What does a prescribed WB shot look like you ask? The gentlemen in the middle is clearing displaying the proper height, while the young man on the left unfortunately had to "no rep" himself for failing to hit the 10' target...[/caption] CrossFit Class Clean: 3-3-2-2 1 Minute On, 1 Minute Off, For 14 Minutes: 21-15-9: WB Shots (20/14) KB Swings (53/35) Competition Class Friday - 102414 - Field of Teams Prep Cycle (19/31) Post thoughts and results to “comments”.
 •  Oct 22, 2014

Thursday – 102314 – Bench Press, HSPU, Pull-Up, Ring Dip, TTB

[caption id="attachment_7021" align="alignnone" width="575"]Ian E. collecting himself after some heavy deadlifts... Ian E. collecting himself after some heavy deadlifts...[/caption] CrossFit Class Pre-Workout Mobility: Banded Bully Stretch (2 minutes per side) EMOM 9 Minutes: Bench Press: 3-3-3-2-2-2-1-1-1 For Time: 21-15-9 HSPU Pull-Ups ...immediately followed by… 21-15-9 Ring Dips TTB Strength Class Bench Press: 8 x 8 Weighted Pull-Ups: 4 x 8 Weighted Dips: 4 x 8 Competition Class Thursday - 102314 - Field of Teams Prep Cycle (18/31) Post thoughts and results to “comments”.
 •  Oct 21, 2014

Wednesday – 102214 – Front Squat, Split Jerk, Run, Burpee Pull-Up

[caption id="attachment_7018" align="alignnone" width="575"]Meg W. helping Jack Jones figure out the time after his CrossFit Kids workout.  Apparently he PR'd his fort making time... Meg W. helping Jack Jones figure out the time after his CrossFit Kids workout. Apparently he PR'd his fort making time...[/caption] CrossFit Class 5 Working Sets: 3 Front Squats (off rack) + 1 Split Jerk 4 Rounds For Time: 400 M Run 15 Burpee Pull-Ups Post-Workout Mobility: Lat and Tricep Smashing OLY Class Jerk in Split Behind Neck: 2-2-2 Jerk Behind Neck: 2-2-2-1-1-1 Whirly-Dirlys: 10-10-10 Competition Class Wednesday - 102214 - Field of Teams Prep Cycle (17/31) Post thoughts and results to “comments”.
 •  Oct 20, 2014

Tuesday – 102114 – Push Press, Shoulder-To-OH, Muscle-Up

[caption id="attachment_7014" align="alignnone" width="575"]Grant W. making the jerk-grip OH squat look easy while putting some serious weight overhead, and yes Grant, you look good doing it... Grant W. making the jerk-grip OH squat look easy while putting some serious weight overhead, and yes Grant, you look good doing it...[/caption] CrossFit Class Push Press: 6-4-2-2 9-7-5 Reps For Time: Shoulder-to-OH (185/123) Muscle-Ups Mobility: Sleeper Stretch (2 minutes per side) Strength Class Back Squat: 8 x 8 Good-Mornings: 4 x 10 Strict TTB: 3 x AMRep Competition Class Tuesday - 102114 - Field of Teams Prep Cycle (16/31) Post thoughts and results to “comments”.
 •  Oct 19, 2014

Monday – 102014 – Deadlift, Box Jump, Double-Under

[caption id="attachment_7011" align="alignnone" width="575"]Laura G. looking REALLY fast under the bar during a split jerk... Laura G. looking REALLY fast under the bar during a split jerk...[/caption] CrossFit Class Deadlift: 4-4-2 AMRAP 10 Minutes: 7 Deadlifts (225/163) 14 Box Jumps (24/20) 21 Double-Unders Post-Workout Mobility: Planter Fascia Smashing (2 minutes per foot) OLY Class Sots Press: 3-3-3 Snatch Above Knee w/o Moving Feet: 3-3-2-2-1-1 Snatch Pull: 3-3-3 Competition Class Monday - 102014 - Field of Teams Prep Cycle (15/31) Post thoughts and results to “comments”.
 •  Oct 18, 2014

Sunday – 101914 – Power Clean, Front Squat, Jerk, Push Press

[caption id="attachment_6998" align="alignnone" width="575"]Jake H. establishing his heavy single for the snatch workout on Friday... Jake H. establishing his heavy single for the snatch workout on Friday...[/caption] CrossFit Class For Load: Power Clean + Front Squat + Jerk 3 Rounds For Time: 10 Power Cleans (135/93) ...rest 1 minute... 10 Front Squats ...rest 1 minute... 10 Push Press ...rest 1 minute… 1 round is complete when athletes finish 10 power cleans, 10 front squats and 10 push press including the rest periods. Post thoughts and results to “comments”.
 •  Oct 17, 2014

Saturday – 101814 – Run, Wall Climb, Farmer Carry, Row

[caption id="attachment_6994" align="alignnone" width="575"]Judging by the violent knee, hip, elbow, and hair extension, I think it's safe to say Thor M. hit the required 12' WB target... Judging by the violent knee, hip, elbow, and hair extension, I think it's safe to say Thor M. hit the required 12' WB target...[/caption] CrossFit Class AMRAP 45 Minutes: 800 M Run 11 Wall Climbs 200 M Farmer Carry (AHAP) 500 M Row OLY Class Power Jerk + OHS: 4 x (1 + 1) Front Squat + Jerk: 3 x (2 + 2) 3 x (2 + 1) Competition Class Saturday - 101814 - Field of Teams Prep Cycle (13/31) Post thoughts and results to “comments”.
 •  Oct 16, 2014

Friday – 101714 – Snatch

[caption id="attachment_6989" align="alignnone" width="575"]Chris E. and his dog Biko, who since coming to the gym for the first time continues to grow by the hour and will eventually be the biggest dog in St. Paul... Chris E. and his dog Biko, who since coming to the gym for the first time continues to grow by the hour and will eventually be the biggest dog in St. Paul...[/caption] CrossFit Class In 10 Minutes: Establish 1 RM Snatch Against a running clock: 16 Snatches (90% of Today’s 1 RM) Athletes are only allowed one attempt per minute. Regardless of whether an athlete makes or misses an attempt, only one attempt is allowed. If an athlete makes every attempt, their workout will conclude at 16 minutes. Athletes should continue the workout, attempting only one lift per minute until they complete 16 good lifts. If an athlete misses one attempt but makes all the others, they will finish the workout in 17 minutes. If an athlete misses two lifts but makes all the others, they will finish the workout in 18 minutes. There is a 23 minute time cap on this workout meaning that no athlete can miss more than 7 lifts. Athletes will have the whole minute to attempt their lift, but may not attempt another lift until the next minute turns over. Competition Class Friday - 101714 - Field of Teams Prep Cycle (12/31) Post thoughts and results to “comments”.
 •  Oct 15, 2014

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

[caption id="attachment_6985" align="alignnone" width="575"]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...[/caption] 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

[caption id="attachment_6980" align="alignnone" width="575"]A sea of rings waiting to be disturbed... A sea of rings waiting to be disturbed...[/caption] 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”.