•  Aug 17, 2014

081814 – Monday – Clean, Front Squat, Jerk, DT

Judging by the look on M'Kelle's face, Abby F. just pulled a really good double on her deadlift...

Judging by the look on M’Kelle’s face, Abby F. just pulled a really good double on her deadlift…


CrossFit Class

For Load:
1 Clean +
1 Front Squat +
1 Jerk

“DT” (Compare to 020313)
5 Rounds For Time:
12 Deadlifts (155/103)
9 Hang Power Cleans (155/103)
6 Push Jerk (155/103)

Post-Workout Mobility:
Lumbar Smash (2 minutes per side)


OLY Class

Clean from Power Position + Push Press + Jerk:
3 x (1 + 1 + 1)

Clean Pull + Clean Below Knee + Jerk:
4 x (1 + 1 + 1)

Clean Pull:
2-2-2


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
3 x Mile Run
3 minutes rest b/w efforts


Competition Class

Monday – 081814 – (22/28)

Post thoughts and results to “comments”.

 •  Aug 16, 2014

081714 – Sunday – Backsquat, Run

The blue room in St. Paul...

The blue room in St. Paul…


CrossFit Class

Pre-Workout Mobility:
Banded Child’s Pose (2 minutes per side)

Backsquat:
Establish Heavy 2

Every 3 Minutes for 30 Minutes:
1 Backsquat @ Heavy 2
200 M Run

Post thoughts and results to “comments”.

 •  Aug 15, 2014

081614 – Saturday – Muscle-Up, HSPU, KB Swing

I challenge anyone in the gym to walk in front of Dave G. while he's in the middle of a lift...

I challenge anyone in the gym to walk in front of Dave G. while he’s in the middle of a lift…


CrossFit Class

Pre-Workout Mobility:
Barbell Quickie (2 minutes per side)

“Nate” (Compare to 101913)
AMRAP 20 Minutes:
2 Muscle-Ups
4 HSPU
8 KB Swings (72/53)


OLY Class

Clean from Power Position:
2-2-2-2

Pause Front Squats:
2-2-2-2

Clean Starts:
5-5-5


Competition Class

Saturday – 081614 – (20/28)(Combine)

Post thoughts and results to “comments”.

 •  Aug 14, 2014

081514 – Friday – Front Squat, Jerk, Power Clean, Double-Under, Thruster, Burpee Box Jump

Mystery man doing ring push-ups...

Mystery man doing ring push-ups…


CrossFit Class

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

For Load:
2 Front Squat + 1 Jerk

For Time:
3 Rounds:
10 Power Clean + Jerk (135/93)
50 Double-Unders
+ 3 Rounds:
5 Thrusters (135/93)
5 Burpee Box Jumps (24/20)


Competition Class

Friday – 081514 – (19/28)

Post thoughts and results to “comments”.

 •  Aug 13, 2014

081414 – Thursday – OHS, Farmer Carry Walking Lunge, Ring Dip, Double Front Rack KB Walking Lunge, Double OH KB Walking Lunge

Apparently the Celtic Beast likes to double check for any spelling errors made by Coach Tyler...

Apparently the Celtic Beast likes to double check for any spelling errors made by Coach Tyler…


CrossFit Class

20 Minutes:
Establish a 5 Rep Max OHS (from floor)

For Time:
30 Farmer Carry Walking Lunges (AHAP)
12 Ring Dips
30 Double Front Rack KB Walking Lunges (53/35)
12 Ring Dips
30 Double OH KB Walking Lunges (53/35)
12 Ring Dips

Post-Workout Mobility:
Couch Stretch (2 minutes per side)


Strength Class

Warm-Up:
Gymnastics Work:
Cartwheels – 1 length each side
HS Walk – 2 lengths
Somersaults – 1 length forward, 1 length backward

Skin-the-Cats:
4-4-4-4

Strict HSPU:
3 x Max Effort

Strict Parallel Bar-Dips:
8-8-8-8


Competition Class

Thursday – 081414 – (18/28)

Post thoughts and results to “comments”.

 •  Aug 12, 2014

081314 – Wednesday – Snatch from Hip, Snatch from Below Knee, Hang Snatch, Push-Up, Air Squat

Kelsey B. keeping the bar close, making good contact, and getting to full extension...

Kelsey B. keeping the bar close, making good contact, and getting to full extension…


CrossFit Class

For Load:
1 Snatch (from hip) + 1 Snatch (below knee)

6 Cycles:
AMRAP 2 Minutes:
2 Hang Snatch (135/93)
6 Push-Ups
10 Air Squats
Rest 1 Minute b/w cycles

Post-Workout Mobility:
Lacrosse Ball Shoulder Smash behind Scapula


Strength Class

Warm-Up:
Gymnastics Work:
Cartwheels – 1 length each side
HS Walk – 2 lengths
Somersaults – 1 length forward, 1 length backward

Skin-The-Cats:
4-4-4-4

Strict HSPU:
3 x Max Effort

Strict Parallel Bar-Dips:
8-8-8-8


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
Run 1 Mile
Rest 3 Minutes
Run 1200 M
Rest 2 Minutes
Run 800 M
Rest 1 Minutes
Run 400 M


Competition Class

Wednesday – 081314 – (17/28)

Post thoughts and results to “comments”.

 •  Aug 11, 2014

081214 – Tuesday – Push Press, Split Jerk, Wall-Ball Shot, Burpee

Protecting the thumbs during "pulling" week...

Protecting the thumbs during “pulling” week…


CrossFit Class

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

Push Press:
2-2-2-2-2

Split Jerk:
1-1-1-1-1

21-15-9 Reps For Time:
Wall-Ball Shots (20/14)
Burpees


Strength Class

Pause Back Squat:
2-2-1-1-1-1
*2 second pause at rock bottom

Bench Press:
3-3-2-1-1-1

Bent-Over Row:
5-5-5

Good-Mornings:
5-5-5


Competition Class

Tuesday – 081214 – (16/28)

Post thoughts and results to “comments”.

 •  Aug 10, 2014

081114 – Monday – Deadlift, Run, KB Swing, Pull-Up

Kendall K. holding position during the toughest part of the deadlift...

Kendall K. holding position during the toughest part of the deadlift…


CrossFit Class

Deadlift:
3 x 1 @ 90% of 1 RM

“Helen” (Compare to 112413, 050313)
3 Rounds For Time:
400 M Run
21 KB Swings (53/35)
12 Pull-Ups

Post Workout Mobility:
Hamstring Smashing w/single lacrosse ball (2 minutes per side)


Strength Class

Pause Back Squat:
2-2-1-1-1-1
*2 second pause at rock bottom

Bench Press:
3-3-2-1-1-1

Bent-Over Row:
5-5-5

Good-Mornings:
5-5-5


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
Run 1 Mile – complete 10 Air Squats every minute


Competition Class

Monday – 081114 – (15/28)

Post thoughts and results to “comments”.

 •  Aug 09, 2014

081014 – Sunday – Back Squat, Run, Pull-Up

Either Coach Tubbs is distracting Zack, or Zack knew exactly what he was doing...

Either Coach Tubbs is distracting Zack, or Zack knew exactly what he was doing…


CrossFit Class

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

For Time:
50 Back Squats (135/93)
800 M Run
50 Pull-Ups
800 M Run
50 Back Squats (135/93)

Post thoughts and results to “comments”.

 •  Aug 08, 2014

080914 – Saturday – Push Press, Push-Up, Run

"Headband Bro, if I stare long enough you'll finish the rep"...

“Headband Bro, if I stare long enough you’ll finish the rep”…


CrossFit Class

Push Press:
2-2-2-2-2

5 Rounds For Time:
20 Push-Ups
200 M Sprint

Post-Workout Mobility:
Chest Smashing w/single lacrosse ball (2 minutes per side)


OLY Class

Snatch Balance:
Heavy Single

Snatch:
Heavy Single


Competition Class

Saturday – 080914 – (13/28)

Post thoughts and results to “comments”.