Blog

Friday, April 17, 2015

Posted by on Apr 16, 2015 in Blog |

STRENGTH/SKILL

FOR QUALITY/DIFFICULTY
5-5-3-3-1-1-1 of Clean and Jerk
*First set of 5 starts at 75% of 1RM
*Singles
*20 min cap

METCON

FOR TOTAL REPS
Death by Thrusters (A:75/53) (F:55/33)

Coach Nick will be leading a mobility clinic on Saturday, June 6th from 9:00am – 11:30am. Everyone could benefit from this! $20. Sign up here!

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Thursday, April 16, 2015

Posted by on Apr 15, 2015 in Blog |

CROSSFIT CLASS

SKILL/STRENGTH

FOR QUALITY/SPEED
15 min EMOM of:
50m Sprint x1

METCON

FOR ROUNDS+REPS
10 min AMRAP
25 Toes to Bar
25 Jerk (A: 135/93) (F: 95/63)
50 Situps
50 Pushups
100 Double Unders
100 Russian KB Swings (A: 28/20) (F: 18/12)

NOTE: For today’s sprints, please park on THE SOUTH SIDE of the gym. Thanks!

COMPETITORS

STRENGTH

4 x 3 min EMOM w/1 min rest between each
1 Snatch @90%

CONDITIONING

5K Row for time
* Every 3 minutes complete 3 Muscle ups/Chest to Bar Pullups

 

Final Reminder for THIS SATURDAY! Rob Gerdes from CrossFit South Metro is leading an Olympic Weightlifting Seminar from 9:00am – 4:30pm. Lots of great information and lots of practice under the barbell! Click here to sign up!

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Wednesday, April 15, 2015

Posted by on Apr 14, 2015 in Blog |

CROSSFIT CLASS

METCON

FOR TIME
4 Rounds of:
15 Front Squats (A: 185/123) (F: 135/93)
15 HSPU
*20 minute cap

STRENGTH/SKILL

FOR QUALITY/DIFFICULTY
3 Sets of:
5 ADAP Wall Facing Squats
30 second ADAP Pushup Plank
1 min Rock Bottom Air Squat Hold
30 Second Hanging L Hold

OLYMPIC LIFTING CLASS

At 65% of 1RM, 1st set at top %

3×3 Snatch
3×3 Clean and Jerk
3×6 Snatch Grip Deadlifts
3×6 Front Squats
x8 Banded Sprints

Mobility work @ end

 

The CrossFit Games Regionals is coming up soon! Lets get a big group of Labbers to support some of the best athletes in the area. Regionals will be held at the Minneapolis Convention Center Friday, May 29th – Sunday May 31s. You can purchase either a one day pass for $20 or the three day pass for $50. Get them here!

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Tuesday, April 14, 2014

Posted by on Apr 13, 2015 in Blog |

STRENGTH/SKILL

For Time:
1600m Run

METCON

For Rounds+Reps:
13 min AMRAP
13 Burpee Pullups
10 KB Swings (A: 28/18) (F: 16/12)
7 Wallballs (A:25/20) (F: 20/14)

Reminder to parents with high school athletes! We will be running a Summer Sports Prep and it will be worth every penny! This will be led by Coach Nick, and will be a 10 week program running every Monday, Tuesday, Thursday, and Friday from 10am – 11:30am starting June 8th! (8 Week program available to those who start 2-a-days for football in August) More info here!

 

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Monday, April 13, 2015

Posted by on Apr 12, 2015 in Blog |

CROSSFIT CLASS

STRENGTH/SKILL

For Max Weight
5×3 Power Clean
*First set starts at 80% of your goal weight
*20 min cap

METCON

For Time:
21-15-9
Ground to Overhead (A: 115/83) (F: 85/53)
Ring Rows

COMPETITORS

STRENGTH/SKILL

20 min of Double Under and HSPU practice

CONDITIONING

Overhead Squats
5RM-3RM-1RM
*Perform reps of 5 EMOM starting at 60%, add 10lbs each set. When you can’t do 5’s, do 3’s…etc.

 

Quick reminder to please bring in a voided check to the front desk if you haven’t already! We would like to get everyone switched over to direct debit payments for monthly membership ASAP so everyone will be in the same boat! We appreciate your prompt response!

Also, this SATURDAY is the Olympic Lifting Seminar led by Robert Gerdes here at The Athlete Lab! You’re not going to want to miss out on this! You can still sign up here!

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Friday, April 10, 2015

Posted by on Apr 9, 2015 in Blog |

STRENGTH/SKILL:

For Max Weight:
7×2 Clean and Jerk
*15 min cap

METCON

For Time:
20 KB Snatch Left Arm (A: 20/16) (F: 10/8)
20 HSPU
20 KB Snatch Right Arm
20 HSPU
*12 min cap

You may have gotten an email over the past few days regarding voided checks…. or, if you haven’t you will get one soon! We are in the process of switching our primary method of payment for memberships to checking accounts to avoid those nasty transaction fees! If you haven’t already, please drop off a voided check to the front desk so we can update your information!

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Thursday, April 09, 2015

Posted by on Apr 8, 2015 in Blog |

CROSSFIT CLASS

SKILL/STRENGTH

For Difficulty/Quality:
5 sets of:
20-30 Double Unders
15 Hollow Rocks

METCON

For Total Reps:
2 Rounds w/ 2 min rest between rounds:
1 min AMRAP Air Squats
1 min AMRAP Pushups
1 min AMRAP Situps

COMPETITORS

PARTNER WORKOUT 3:
For Time:
50 UNBROKEN Double Unders (each)
30 Shoulder to OH (135/95)
40 Box Jumps 24/20
50 Chest-to-Bar Pullups
40 Box Jumps 24/20
30 Shoulder to OH (135/95 LBS)
50 UNBROKEN Double Unders (each)
*10:30 cap

PARTNER WORKOUT 4:
For Time:
30 Cleans (205/145)
30 Muscle Ups
*One athlete working at a time

 

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Wednesday, April 08, 2015

Posted by on Apr 7, 2015 in Blog |

CROSSFIT CLASS

STRENGTH/SKILL

FOR BEST/WORST TIME:
6x200m Run
*3 min rest between each

METCON

FOR ROUNDS+REPS:
20 min AMRAP
In ascending ladder of 2-4-6-8-10…etc
Deadlifts (A:155/103) (F: 115/80)
Toes to Bar

OLYMPIC LIFTING CLASS

At 70% of 1RM
5×3 Snatch Balance
5×3 Snatch
5×3 Clean and Jerk
5×6 Snatch Pulls at 100%
Triple Broad Jump x5
Tabata Toes To Bar

REGIONALS is coming up, and the North Central Region will be held in Minneapolis this year at the Convention Center. Come watch the best athletes in the Region starting Friday, May 29th and ending Sunday, May 31st. More information and tickets here! $50 for the three day pass, or $20 for a single day pass.

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Tuesday, April 07, 2015

Posted by on Apr 6, 2015 in Blog |

STRENGTH/SKILL

FOR WEIGHT:
7×3 Thruster
*Each set should be HEAVY
*15 min cap

METCON

FOR TIME:
9-6-3
Thrusters (A:135/93)
Weighted Ring Dips

FUNCTIONAL VERSION IS
8 minute AMRAP of:
10 Thrusters (95/63)
10 Dips

ATTENTION! Nick’s Mobility Clinic has been moved from May 16th to JUNE 6th! It will still be from 9:30-11:00am and the cost is still $20. Sign up here!

 

Written By Coach Megan:

Play More, Workout Less

Wait…what? Did someone seriously tell me to workout LESS?

YES.

Working out is boring. Monday: Chest, Shoulders, Triceps…. Wednesday: Back and Biceps…. Friday: the dreaded LEG day… and don’t even get me started on CARDIO. Ugh!

Yeah, ummm…. no thank you. WORKOUT LESS….PLEASE!

If you’re one of those people who goes to the gym because it’s what “they” all tell you to do, then you need a serious game changer. Working out because you have to just screams burn-out-in-February, (when you began your new years resolution January 1st.) #illtryagainnextyear ?!?!

Want to know a secret? Working out doesn’t have to feel like a part time job. It doesn’t have to be boring. Working out can feel like play. All you need to do is find something you enjoy doing.

You might be surprised what you can consider fitness! It doesn’t have to necessarily happen at a gym!

How about rock climbing? HAVE YOU SEEN ROCK CLIMBERS? They certainly aren’t over weight! Rock climbing is the adult version of a playground! It’s physically and mentally exhausting….and FUN!

What about canoeing down the river with another group of friends? RACE YOU TO THE FINISH! You may even catch a tan during this workout!

How about some good old landscaping? Instead of hiring the work out, why not do it yourself? There’s probably some good lifting, and digging involved! May not necessarily seem like “play” but imagine the sense of accomplishment you’ll feel once you complete it yourself?!?! Yeah, you see that lawn…that’s MY lawn…I DID THAT!

For a lot of people, working out in a group setting instead of alone is what makes exercise fun! Instead of the focus being on counting reps and getting through a list of exercises, you look at the gym as a social gathering place for people with one common interest….fitness! You find yourself going to the gym because your buddy Sarah is going to be there! Now, the gym has become a fun place to be! You find yourself going more often. Burn out? Definitely not going to happen. You like what you’re doing. Why would you stop?

So, whatever it may be, find something that makes fitness fun instead of just a workout. Fitness doesn’t have to be a downer, or something you HAVE to do for an hour a day. Fitness should be something you WANT to do. 

 

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Monday, April 06, 2015

Posted by on Apr 5, 2015 in Blog |

CROSSFIT CLASS

SKILL/STRENGTH

20 minutes of Handstand Walk Practice
*holds against wall, shoulder and wrist mobility, pressing, Etc.

METCON

For Worst Time:
5 Rounds of:
2x50m Shuttle sprints
7 Burpees
3 Muscle ups (F: 6 C2B/Pullups)
*2 minutes rest between rounds

COMPETITORS

PARTNER WORKOUT 1:
FOR TIME
40 Box Jump (24/20)
40 Snatches (135/95)
40 Burpees
40 Toes to Bar

PARTNER WORKOUT 2:
7 min AMRAP of:
Max Cal Row (Dampener at 5)
Max C+J
*each cal counts as a pound, score=total poundage for team
*point of no return from rower

If you’re trying to improve your Snatch and Clean and Jerk, we are hosting an Olympic Lifting Seminar on April 18th from 9-4:30pm, led by Rob Gerdes of CrossFit South Metro. $125. Lots of practical application and drills! If you haven’t already, sign up here!

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