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Thursday December 17, 201

Posted by on Dec 17, 2014 in Blog |

A. 1-10 unbroken pull up ladder for time.
1, 1-2, 1-2-3, 1-2-3-4…
[A] Kipping or C2B
[F] Unbroken Strict Ring Rows

*Set rings to hip-height, set feet on 16″ box – break between sets, get as far as you can.
*For kipping, only skinny bands. Reset each set by standing on a box or something next to
you, before you attempt your next set.

B. For time
40x Back Squat
40 Cal Row
30x Front Squat
30 Cal Row
20x OHS
20 Cal Row

[A] 75/45# – same # through out.
[F] 45/33# or air squats each round if you’re very new.

C. 1 Down and Back Plate Push in North Room.  Pick your poison (weight).  Scale to one length if needed.

1. Don’t forget Freeze Fest is Saturday January 17th!  It’s a fun day of competition and this year it’s located at Champions Hall in Eden Prairie.  Come cheer us on!

http://www.freezefestchallenge.com

Tyler – Bustin’ out some dips.

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Wednesday December 16, 2014

Posted by on Dec 16, 2014 in Blog |

A. 4 Sets Each

Overhead Squat:  Working up in weight
[A] Work up to heavy set of 3 reps – not for a max
[F] x6 w/ 1 second pause at bottom

Rope Climbs x2 ascents ADAP [as difficult as possible]

L-Sit:  Accumulate 20 seconds total
[A] L-Sit
[F] Tuck Hold or slightly extended legs

Note:  The L-Sit/Tuck helps to engage your midline musculature during OHS.

B. In 2 attempts, find the heaviest 15 rep OHS.
[A] Challenging set of 15 (or how many reps you can complete of your goal)
Example: If you want 150 for 15 & get 12, your score is 12.
[F] 10 reps w/great form.

C. 5 min AMRAP – Fast turnover.
5x DB Snatch from Floor [either arm]
[F] From Hang
20m Shuttle Run [10m out, 10m back]

OLYMPIC WEIGHTLIFTING CLASS

Clean from Mid-thigh with double bounce
2-2-2

Clean Transition (knee to pockets) + Clean pull (above knee) + clean above knee
2 x 2(1+1+1), 2 x (1+1+2), 2 x (1+1+1)

Clean Starts
4-4-4

Fancy shoes.  Fancy lifts.

November, 11

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Tuesday December 16, 2014

Posted by on Dec 15, 2014 in Blog |

A. 4 Sets Each: Single Leg Strength

Barbell Walking Lunge x8 each leg (behind the head-alternating legs-climbing weight)

Single Leg KB Deadlift x8 each leg – hold kettlebell in the opposite hand from the leg that you are balancing on.

B. “Lact-Hate”
1500m row [try for about 90% effort on this]
50x OH Swings
[A] 28kg/20kg
[F] 16/24kg or scale
30x Burpee Box Jump Over (24/20)
[F] Burpee Box Step Over – alternating legs each rep – adjust height as needed

Now that’s a hand-release push-up Tanya!

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Monday December 15, 2014

Posted by on Dec 14, 2014 in Blog |

Warm up + Clean Review and Split Jerk foot work.

We’ve been working on positions and smaller segments of the clean, so good luck if you’d like to find a new PR!

A. Spend about 15-20 minutes, climbing.

[A] Build to a 1RM Clean & Jerk
Load should generally be 60%, 70, 80, 85, 90, 90+, 90+, 90+
Do some warm ups before the 60%

[F] 3x Hang Power Clean + 3x Push Press (if you’re still fairly new)
Option B: 1x Power Clean + 1x Push Press (if you’re a little more intermediate and would like to find a 1RM)

B. 3 rounds for time (looking for about 8-12 min for this)
10x Cluster
[A]@40-50% of 1RM
[F] DB Thruster x15
15x Pull Ups (Kipping/Jumping/Ring Row)
30x Double Unders/Speed (60x singles)

Some tips on your cluster loading (clean + thruster):

The 40-50% of A for the clusters is to give you some coaching room & help you choose a weight to where you can finish this workout in the proper time frame.

Some people can go really heavy on A, but conditioniong is poor, so they’ll need to be closer to 40%.

An athlete with more of an endurance base might have a less strong 1RM CJ, but can operate at 80% for a long time…they’d be better at 50% for this workout as they need more relative strength gains.

Couple reminders and updates:

We’re trying to skim away massive credit card fees each month, so a couple things we need your help with:

1. Please bring in a voided check if you haven’t already done so.  We’d like to start using EFT on membership dues as much as possible to avoid extra fees.  Thanks!

2. Retail:  Credit card fees really add up here as well, for many of the single items sold.

The items below can be bought individually with cash, or if using your CC or EFT account, then in a small bundle:

Rx Bars: 2 or more
Food as Fuel Squeeze Packs: 2 or more
Kill Cliff: 2 or more
Bison Bars: 2 or more
SFH Singles: 2 or more
Push Singles: 2 or more

3.  A new winter hoodie sample is here!  We’ll be doing pre-orders on this.  Cost will be $50 or less depending on how many orders we have. A size medium (unisex) will be at the gym in order for you to make a decision on what you’d like to wear proudly!

We’ll be collecting pre-orders thru December 19th, and should expect delivery right after the New Year.  Pre-order sheet will be at the front desk.

Charlie and bar facing burpees…..

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Friday December 12, 2014

Posted by on Dec 11, 2014 in Blog |

A.  4 Sets:  One set every 2 minutes
[A]  3-Position:  Pockets, below knee, floor (climbing each set)
[F] 3x Hang power snatch

B. 4 Sets: One set every 2 minutes
[A] Snatch High Pull from floor x4 Reps
[F] Snatch Grip Deadlift x4 (end in pocket position, no shrug)
Weight should be heavier than A

C. 4 min AMRAP: Rest 2 min: 4 min AMRAP

AMRAP #1
10x Pull Ups (Scale accordingly, no thick bands)
30 Double-Unders/Speed [F] 60x Single Unders

AMRAP #2
10x Hang Power Snatch (95/65)
10x Burpee

Holiday Schedule:
Christmas Eve: 6am/7am/8:30am
Christmas Day: Closed
Day after Christmas: 4/5pm
New Years Eve: Regular classes during day, then 4/5pm
New Years Day: Closed

Couple reminders and updates:

We’re trying to skim away massive credit card fees each month, so a couple things we need your help with:

1. Please bring in a voided check if you haven’t already done so.  We’d like to start using EFT on membership dues as much as possible to avoid extra fees.  Thanks!

2. Retail:  Credit card fees really add up here as well, for many of the single items sold.

The items below can be bought individually with cash, or if using your CC or EFT account, then in a small bundle:

Rx Bars: 2 or more
Food as Fuel Squeeze Packs: 2 or more
Kill Cliff: 2 or more
Bison Bars: 2 or more
SFH Singles: 2 or more
Push Singles: 2 or more

3.  A new winter hoodie sample is here!  We’ll be doing pre-orders on this.  Cost will be $50 or less depending on how many orders we have. A size medium (unisex) will be at the gym in order for you to make a decision on what you’d like to wear proudly!

We’ll be collecting pre-orders thru December 19th, and should expect delivery right after the New Year.  Pre-order sheet will be at the front desk.

Power to the Pink!

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Thursday December 11, 2014

Posted by on Dec 10, 2014 in Blog |

A. 6 Sets – Wave Loaded Back Squats
[A] 5-4-3, working up in weight.  Rest after each wave load accordingly.

For each wave load, the goal is to increase throughout (plus increase through each set).
For example:
Set 1: 155-165-175
Set 2: 158-168-178
and so on…..
The first wave load should start around 50-60% for your first set of 5.  Be strategic.  If you’ve kept track of your numbers, you have a better chance of knowing how to pace this out. Otherwise, coaches will help.

[F] Work up to a tough set of 5 reps, no tempo.

B. 12 min AMRAP [high muscle endurance]
[A]
15x Wall ball
10x Overhead Walking Lunge Steps total [holding bumper plate]
5x Shuttle Run [10m each way, 100m total]

[F]
10x Wall Ball
10x Walking Lunge Steps
5x shuttle run [10m each way x5, 100m total]

UPCOMING HOLIDAY SCHEDULE:

Christmas Eve:  6am/7am/8:30am
Christmas Day:  Closed
Day after Christmas:  4/5pm
New Years Eve:  Regular classes during day, then 4/5pm
New Years Day:  Closed

Freeze Fest on Saturday, January 17th!  This is one of our favorite annual competitions because it is so spectator friendly with exciting WODs and fun new team events to challenge us!  Check out the website for location in Eden Prairie.

Mary – soon to be an Athlete Immersion 101 graduate!

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Wednesday December 10, 2014

Posted by on Dec 9, 2014 in Blog |

A. Upper Body Gymnastics Testing: Push/Pull, alternate 5 sets each.
[A]
1 rep Strict Weighted Pull up
1 rep Strict Weigthed Dip [static or ring]

Note: If you have your own bodyweight, but not necessarily strong enough for sufficient extra weight, then perform max bodyweight reps per set of each movement.

[F]
Max Rep Ring Row @1010 tempo – as soon as tempo breaks, set is done
Max Rep Hand Release Push Ups 1010 tempo – as soon as tempo breaks, set is done.
OR Max Rep Push-ups on toes at the angle that you can perform a decent set with.

B. 3 sets:  1 min per station, rest 1 min after all 3 stations are complete
OH Swings (18/24kg)
V-ups/Sit Ups
Row for Cal [all]

C.  1-arm Farmer Carry (North Room):  Each set is 3 lengths. Perform heavy farmer carry 3 sets on each side.

Maddy – in strength and beauty!

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Tuesday December 9, 2014

Posted by on Dec 8, 2014 in Blog |

A.  The ‘Big Clean Complex’
[A]
Cycle through of:
1x Hang Clean
1x Clean from right below the knee
1x Full  Clean
After this round, do 1 push press.

Then do clean complex again, and 1 Push Jerk
Then do clean complex again, and 1 Split Jerk

That’s 1 set. Complete 4 working sets total, working up in weight.  [Rest should be about 2-3 min after each set]

[F]
3x Hang Power Clean + 3x Front Squat + 3x Push Press
4 sets – Basic positioning work for focus on proper technique/position for each of these movements. You may actually get more than 4 sets in because the weight will be lighter.

B. 9 min AMRAP
5x Shoulder to Overhead [A] 135/95 [F] 95/63
10x Double KB Front Squats [A] 16/20kg [F] 12/18kg

Crawling to the finish line…

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Monday December 9, 2014

Posted by on Dec 7, 2014 in Blog |

A. 5 Sets Each, alternate.

Overhead Squat
[A] x3 reps, rest 30 sec
[F] x3 reps – Hold at bottom/top of each rep for 1 second

Hollow Rock x30 seconds

B. 5 Sets: 2 min on / 2 min off
Row 250m [A] 200m [F]
[A] Max OHS (63/95) [F] OH Plate Walking Lunges.
Score is max OHS or lunges.

C. 3 x Max hold in a hanging knee raise

Coming up in January:  The 3rd Annual Freeze Fest Team Challenge will be held at Champions Hall in Eden Prairie on Saturday, January 17th. If you haven’t come to watch yet each year, please help cheer us on! We have several teams competing this year, and the WODS are always super fun to watch. All information can be found here too:

http://www.freezefestchallenge.com

Champions Hall
7000 Washington Avenue
Eden Prairie, MN 55344

Jon – always pushing his limits!

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Friday December 5, 2014

Posted by on Dec 4, 2014 in Blog |

A. Cleans x 5 Sets – One set every 2 min for 10 min.
[A]: 3x – does not have to be touch & go, challenge yourself.
[F]: 3x Hang Power Clean + 3x Front Squat

B. Clean Pulls (extensions) x 5 Sets
[A] 5x – heavier than part A as long as technique and speed is proper.
[F] 5x Clean Grip Halting Deadlift (pause in the pocket position for 1 second each rep. Remember you don’t stand up with straight legs!)

Bonus: Can you do this with closed eyes? Can you intrinsically control your body in space?  Try it.

C. 5 Min AMRAP – Rest 2 min
6x Barbell Walking Lunges [A] 135/93, [F] Scale bar weight/KB
10x T2B or scaled

SWITCH.

5 Min AMRAP – Rest 2 min
6x Power Clean [A] 135/85, [F] Scale weight & perform hang power clean. If not, do Ball Slam for this WOD.
10x Box Jumps +Step Down [A]24/20, [F] Adjust height, or step overs

See you at Great Waters Brewery Friday Night!  Tables are reserved for 7:15pm, or mingling around.

Saturday WOD + POTLUCK:  One class at 8:30am plus eating brunch afterward!  Bring a dish to pass, we’ll provide Caribou coffee.  See you there!

Sunday from 10:30-Noon, Coach Kate will be available to teach any skills you want to work on or be introduced to!  Come on in, if you’d like some dedicated time to anything you want help with.

Hangin’ with your peeps!

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