77 13th Ave. NE • Minneapolis, MN 55413 • (507) 581-2087
Say what you want about the uniforms, but this stuff is unreal. We can all learn a lot just by watching.
Warm-up:
2 Rounds – Moderate pace:
25 Jumping Jacks
20 Squats
15 .5 Burpees
10 Lunges
5 Staggered push-ups
… and then …
5 Rounds for time:
3 Jerk (135#/95#)
5 Burpees
7 Squat clean (135#/95#)
9 Chest to bar pull-ups
Post thoughts and times to “comments”.
Kalen in Costa Rica!
Warm-up:
3 Rounds:
10 Push-ups
10 Jumping Pull-ups
Dynamic stretching
Thruster:
5-5-5-5-5
… and then …
For time:
50 WB Shots (20#/10#)
Post thoughts and times to “comments”.
Also: here is some great information that Greg put together. After the 300 squats the other day, we got to talking about the difference in output of smaller athletes who complete the same task as bigger athletes. People like Scott, John, Greg, or Troy are all either moving their bodies further per rep than people like, Kalen, Jason, or myself, or carrying more body weight altogether. This can have a tremendous impact on the power output an athlete is capable of putting out. See some calculations below.
Using my (Greg’s) height, 73″, and weight 280lb, and doing 270 body weight squats in 17 minutes, my power works out to:
Squat Reps – 270
Travel, Body – 0.46 meters
Work, Body – 115146.51 joules
Total Work – 115146.51 joules
Work Performed
115146.51 joules
11741.49 kg-m
84932.07 ft-lbs
Power Output
112.89 watts
0.15 horsepower
83.26 ft-lbs/sec
For someone says 5′5″=65″ at 145lb, doing the 300 squats in 9 minutes, their work would be:Squat Reps – 300
Travel, Body – 0.41 meters
Work, Body – 59053.31 joules
Total Work – 59053.31 joules
Work Performed
59053.31 joules
6021.67 kg-m
43557.72 ft-lbs
Power Output
109.36 watts
0.15 horsepower
80.66 ft-lbs/sec
Its almost the same amount of power output.
Want to figure out your own horsepower? Here’s a great calculator you can use to do it: http://www.performancemenu.com/resources/powerOutput.php
I know some folks had questions pertaining to the last high bar vs. low bar squat conversation. So, let’s back track a bit here, and go over what each is, and why they might be useful to us as CrossFitters.
Courtesy: CrossFit Again Faster
How's this for a rowing machine...
For maximum distance covered:
Ten 20 pull efforts on the erg
Rest precisely 30 seconds between sets.
Post thoughts and distances to “comments”.
And finally, here is the recipe for some super simple, super delicious ChocoCoco Macaroons! Thanks Steph! Did I mention that they’re paleo?
Ingredients:
3 large egg whites
1/3 cup (or less) raw honey – you can melt it a little on the stove or in the microwave so it’s more manageable
3 tablespoons cocoa powder
3/4 cup chopped walnuts
1 1/2 cup shredded coconut
1/3 cup almond meal
Preheat oven to 350 degrees. Beat egg whites in a bowl using an electric beater until stiff peaks form. Fold in honey, cocoa, walnuts, coconut, and almond meal until just combined to minimize the handling of the batter. Spoon 1-2 tablespoons of mixture onto an oven proof tray lined with baking paper. Bake in an oven for 15-18 minutes (depending on macaroon size), or until light brown in color. Cool before serving. Also really good if you keep them in the refrigerator and then eat them cold!
Some thoughts on high vs. low bar back squats.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post thoughts and scores to “comments”.
Warm-up:
50 Messier Squats
Skills work: Snatch, Muscle-up, Rope climb etc.
3 Sets for time with 2 minutes rest between:
100 Squats
3 Sets for time with 1 minute rest between:
25 Push-ups
Post thoughts and slowest times to “comments”.
"Handsome Dave" and some girl we used to know... I think her name was Ginger, doing nothing workout related.
Warm-up
50 Box-Jumps
3×5 Front Squat
1×5 Deadlift
Row 400 M
21-15-9 Reps:
BB Lunge (135#/95#)
WB Shots (20#/10#)
Row 400 M
Post thoughts and times to “comments”.
Coming soon: incredible paleo brownie recipe, courtesy Stephanie!
Cleared for takeoff...
Warm-up:
Five 1 minute rounds of tug-a-war
Five 1 minute rounds of BB push-a-war
For time:
10 KB Swings
1 Thruster
10 KB Swings
2 Thrusters
10 KB Swings
3 Thrusters
Finish when you are at 10 KB swings and 10 Thrusters. KB weight is 1.5 Pood for men, 1 Pood for women. Thruster weight is 135# for men, 95# for women.
Post thoughts and times to “comments”.
Beauty in the strangest of places...
Warm-up:
25 BB Hang Power Snatch
25 Snatch Balance Practice
25 BB OH Squats
50 Mountain Climbers
AMRAP – 15 Min.
8 SDHP (95#/65#)
8 Burpees
8 Pull-ups
Post thoughts and rounds completed to “comments”.
Speed through the middle...
Warm-up:
500 M Row
5 Rounds of “Cindy”
For totals:
Back Squat:
1-1-1
Strict Press:
1-1-1
Deadlift:
1-1-1
Post thoughts and totals to “comments”.
Interested, but not ready to commit? No problem. Give us a call at (507) 581- 2087 or email us a quinn@crossfitminneapolis.com to set up a FREE consultation with an MPLS trainer. Learn about the program, check out the facility, and get a great workout in. If in the end it's not for you, no big deal. If, however, you find it's something that you would like to stick with - we'll set it up.
