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Friday November 28, 2014

Posted by on Nov 27, 2014 in Blog |

“Sweat Out The Pie!”

A. Team Row contest:
In teams of 2
Row 3000m…with no person rowing more than 150m at a time.

Rest 2 minutes or wait until other group is ready to switch.

B. ‘Hockey Night in MN’ – Quick line changes.
In teams of 2, one partner works, while the other rests.

18 rounds [line changes].
30 seconds max rep wall ball
30 seconds max rep swings (overhead or scaled to Russian)
Rest 1 min.

SAVE THE DATE!  Be sure to head over the Great Water Brewery Friday night, December 5th for a casual Athlete Lab gathering for the holidays. We have tables reserved, but also want to keep it casual to eat or mingle around! Tables ready by 7:15pm, so hope to see you there!

MONDAY FUN-DAY!  Monday is our first day for Member Appreciation Week, so be sure to wear Athlete Lab colors and accessories to be able to put your name in the bucket for a raffle prize drawing. We have some pretty bad-ass prizes, so what’s a little planning for your wardrobe on Monday to make it worth it?!

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HERE’S THE LINE-UP FOR THE WEEK:

Monday, December 1, Athlete Lab Attire:  Wear your Athlete Lab gear or Athlete Lab colors to any of the classes, drop your name in a raffle bin , and be entered in a prize package drawing!

Tuesday, December 2, Sample Day:  Test all the products we keep in stock!

Wednesday, December 3, Battle of the Classes:  Work just a litter harder than usual and push your workout buddies to do the same as you complete a special WOD. It’s your class against the other classes and some special prizes are lined up for the winning class!

Thursday, December 4, 80’s Attire:  Wear your finest 80’s outfit to any of the classes, drop your name in the raffle bin, and be entered in a prize drawing! 80’s music totally included!

Friday, December 5, “The Other Bar” Gathering:  Join us for a casual holiday night out at Great Water Brewery in St. Paul. 7:15pm to ??? Tables are reserved, feel free to eat or mingle with your CrossFit peeps!

Saturday, December 6, Barbelss & Brunch:  One class 8:30 a.m., with a brunch after class. We will hand out prizes from the Monday and Thursday dress-off events. Even if you can’t make it to the workout, please come by for the potluck and share your favorite dish! Caribou Coffee will be served.

Sunday, December 7, Skill Sessions:  Stop in from 10:30 a.m. to 12:00 p.m. to work on skills. If you’d like tips on kipping pull-ups, handstand push-ups, muscle ups or anything else.  Coach Kate will be available the whole time!

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Wednesday November 26, 2014

Posted by on Nov 25, 2014 in Blog |

A. 4 Sets Each, Alternate through.

Strict Mixed Grip Pull Ups
[A] 5x Strict bodyweight or weighted
[F] 3-5x Negatives

GHD Sit Ups x12 [weighted if you want]

Bulgarian Split Squat x6 each leg
[A] Weighted
[F] Bodyweight, or scale back to walking lunges/step ups

B. “Pre-Thanksgiving Cheat Meal”
1k row
50x Barbell Lunges [each step = 1 rep]
[A] 135/93#
[F] 95/63# or scale down.
50x Pull Ups/Rings/Skinny bands

Have a safe and wonderful Thanksgiving Holiday everyone!

turkey

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Tuesday November 25, 2014

Posted by on Nov 24, 2014 in Blog |

A. Bear Complex – In 20 minutes, complete 5 rounds of the following:
Rest between rounds and decide what weight you’ll use next. The goal is to increase weight each round.
Anything more than touch-n-go is a 5 burpee penalty. Pick up where you left off then. Score is load on 5th round.

Each Round consists of 5 cycles:
Power Clean + Front Squat + Push Press + Back Squat + Push Press

B. Climbing ladder in 8 minutes: 1 rep, 2 reps, 3 reps……
Wall ball
Box Jump + Step Down
10m Shuttle Run Lengths

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Member Appreciation Week:

Monday, December 1, Athlete Lab Attire:  Wear your Athlete Lab gear or Athlete Lab colors to any of the classes, drop your name in a raffle bin , and be entered in a prize package drawing!

Tuesday, December 2, Sample Day:  Test all the products we keep in stock!

Wednesday, December 3, Battle of the Classes:  Work just a litter harder than usual and push your workout buddies to do the same as you complete a special WOD. It’s your class against the other classes and some special prizes are lined up for the winning class!

Thursday, December 4, 80’s Attire:  Wear your finest 80’s outfit to any of the classes, drop your name in the raffle bin, and be entered in a prize drawing! 80’s music totally included!

Friday, December 5, “The Other Bar” Gathering:  Join us for a casual holiday night out at a local brewery or pub. Location to be announced soon!

Saturday, December 6, Barbelss & Brunch:  One class 8:30 a.m., with a brunch after class. We will hand out prizes from the Monday and Thursday dress-off events.  Even if you can’t make it to the workout, please come by for the potluck and share your favorite dish!  Caribou Coffee will be served.

Sunday, December 7, Skill Sessions: Stop in from 10:30 a.m. to 12:00 p.m. to work on skills. If you’d like tips on kipping pull-ups, handstand push-ups, muscle ups or anything else.  Coach Kate will be available the whole time!

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Monday November 24, 2014

Posted by on Nov 23, 2014 in Blog |

A. Power Snatch – 1 rep every 90 seconds for 8 sets.
[A] Sets 1-5 are building up in weight, then sets 6-8 are all at same weight across.
[Remain technique focused.]
[F] Hang Power Snatch: Sets of 3 reps – work to lower positions per coach’s discretion.

B. 5 Sets: 2 min. on/2 min. off
Row 250m
8x Dips [A]
8x Hand Release Push Ups [F] – No worming! (Scale to bar/box to stay tight)
Remaining time is hang power snatch.
Score is total hang power snatch (95/65#)
[F] DB Hang Power Snatch (switch arms as needed)

If you see Brian and Laura this week – they deserve a big high five for a 9th place finish (out of 19 teams) at the Thanksgiving Throwdown this past weekend!  Nice job both of you and proud to have you represent Athlete Lab!

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Schedule Changes:  We’ve been assessing attendance in certain classes and need to make some changes on certain ones (insert crickets here).  With that said, we also want to add some opportunity for Open Gym.  This should allow some of you to come in on “recovery” days and still utilize the gym, but work on your own things, lift, row, etc.

In regards to Open Gym:  It is assumed that you already have a plan coming in.  Additionally, you know how to do the lifts and have the knowledge base behind all movements movements.  Open Gyms during the week will not be guided for you.  Open Gym on Saturday (starting in December) will have a coach there to answer questions and be more available.

No Open Gym on Monday night this week.  It will be moved to Wednesdays starting in December.

HERE ARE THE UPDATES – STARTING IN DECEMBER

These are all updated in ZP now.

1.  Open Gym:  

  • M/Wed at 7am
  • Every day 11:30-12:30pm
  • Wednesday nights 4-7pm
  • Saturday 9-10:30am

2.  Discontinue (for now):  Saturday 9am class and Friday night 5pm class.

Note:  Saturday 8am is our most popular and is social and fun.  The 9am does not carry this same vibe, nor is attendance high enough each week to warrant keeping it!  Get outta bed and come to the 8!

Friday night at 5pm has the same issue right now.  

3.  Friday night 4:30pm class only:  We’d like to consistently have 15 people in this class.  We split the difference with the 4:30 time to hopefully accommodate most people.

4.  Competitors Class:  We’ll continue to keep this Thursday nights at 7pm and Saturdays from 9-10:30am.

5.  Sundays – Gym closed.  Take a day off!

SAVE THE DATE! On Thursday, December 11 at 5:00 p.m. we will be hosting guest night in our CrossFit Kids class. Ages six through eleven are welcome!

Need more information on CrossFit Kids, click here.  Otherwise, reserve your kid’s spot by emailing beth@athletelab.com or jeannie@theathletelab.com

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Friday November 21, 2014

Posted by on Nov 20, 2014 in Blog |

A. Back Squat; Density/Volume
[A] Build up to a set of 10 reps [NOT a max, just a hard set of 10]
[F] Same as Athletic
For both [A] and [F]: At the same weight, perform 2 more sets of 10 reps
[resting 2-3 min after each]

B. ‘Grip Fest’
For time, or as far as you can go.

40x Wall Ball
30x Toes to Bar (and all modifications)
20x Lunges/Striders/Pistols [R+L = 1]
100m KB Waiters Walk [With kb extended overhead in single arm] This is 5.5 lengths of the North Room.
20x Lunges/Striders/Pistols [R+L =1]
30x Toes to bar
40x Wall ball

 

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Thanksgiving is less than one week away – what is on your menu?  We highly recommend Danielle Walkers Against All Grain: Thankful, 20 Thanksgiving and Holiday Gluten-Free Recipes e-book, plus it is only $1.99!

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Thursday November 20, 2014

Posted by on Nov 19, 2014 in Blog |

A. Split Jerk
[A] Build to a moderately tough single (keep mechanics perfect).
[F] Push Press or Push Jerk [coach’s discretion]

B. 4 Sets
Front Shoulder Lean on Rings/Floor – Accumulate 30 seconds total
Rope Climb
[A] x2 per set – as difficult as possible
[F] Working on technique, or 3x pulls off the floor.

B. 3 Rounds for time: 2 waves, if needed.
Row 400m hard
12x Box Jump + Step Down/Step Up + Step Down
9 KB or DB push press (tough weight)
Rest 1 min.

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Member Appreciation Week:

Monday, December 1, Athlete Lab Attire:  Wear your Athlete Lab gear or Athlete Lab colors to any of the classes, drop your name in a raffle bin , and be entered in a prize package drawing!

Tuesday, December 2, Sample Day:  Test all the products we keep in stock!

Wednesday, December 3, Battle of the Classes:  Work just a litter harder than usual and push your workout buddies to do the same as you complete a special WOD. It’s your class against the other classes and some special prizes are lined up for the winning class!

Thursday, December 4, 80’s Attire:  Wear your finest 80’s outfit to any of the classes, drop your name in the raffle bin, and be entered in a prize drawing! 80’s music totally included!

Friday, December 5, “The Other Bar” Gathering:  Join us for a casual holiday night out at a local brewery. Location to be announced soon!

Saturday, December 6, Barbelss & Brunch:  One class 8:30 a.m., with a brunch after class. We will hand out prizes from the Monday and Thursday dress-off events.  Even if you can’t make it to the workout, please come by for the potluck and share your favorite dish! Caribou Coffee will be served.

Sunday, December 7, Skill Sessions: Stop in from 10:30 a.m. to 12:00 p.m. to work on skills. If you’d like tips on kipping pull-ups, handstand push-ups, muscle ups or anything else.  Coach Kate will be available the whole time!

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Wednesday November 19, 2014

Posted by on Nov 18, 2014 in Blog |

3 Sets of Box Step and Broad Jumps:

KB Box Step Up x8, all same leg, then opposite
[F] Unweighted, or single KB
[A] 2kb in front rack position

Broad Jumps x10 – Focus on technique over max distance.

B. 15 min AMRAP
20x Walking Lunge Steps [unweighted]
10x Shuttle Run [5m out, 5m back]
[A] 5x Hang Power Clean [135/95#] – Scale weight down as necessary.
[F] 5x DB Hang Power Clean

C.  3x/each side for 20 seconds each:  Hold a plank with one arm.  In the other hand, hold a dumbbell in the renegade row elevated position.  Go as heavy as you can hold that one-armed plank for 20 seconds per set.

OLYMPIC LIFTING CLASS – 6pm

Clean Pull + Clean below the knee
3 x (1+2), 3 x (1+1)

Front Squat
3-3-3

Clean Pull
3-3-2-2

Out of all the training we do at The Athlete Lab, the Oly class has helped me the most.  Since I have been attending this class more frequently, all my lifts have increased in weight as well as form.  My clean has increased 40 lbs and I was able to PR with my snatch at the Granite Games by 20 pounds.  The coaching is amazing as well.  The coaches are able to give you more one on one direction with more specific and pointed help throughout each lift.  -Brian D.

Is that a smile Therese?  At 6am too!

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Did you catch today’s Members-Only Newsletter?  Be sure to click on the link (in the email) for the Holiday Resource Guide 2.0 to set you up for success during the up-coming holiday festivities!

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Tuesday November 18, 2014

Posted by on Nov 17, 2014 in Blog |

Alternate between Deadlifts and Dips

A. 4 x 3 Reps

Deadlift
[A] 1.1.1 at 65-67% of 1RM, a 5 second rest in between your singles, lower the bar, no dumping. These should not be a struggle. Main purpose is a good warm-up for B.
[F] 3 reps at 1010 tempo [not fast, just direct & controlled]

Dips AMRAP-2 [-2 meaning just short of failure]
[A] Rings or static
[F] banded or on p-lettes

Score your total ring dips in the 4 rounds.

B. Alternating Each Minute:
[F] 2020 tempo to have more time under tension since your loads are lighter. Ignore the time, work on building your strength base.  You might just stay with same loading the whole time, or slight increases.

[A] Your loading would look something like this:  50, 60, 70, 80, 85%-90% moving up the sets.  Have some weights set off to the side to accommodate your increases.

1. 10 rep deadlift, touch & go
2. Max Rep Double Unders/Single Unders
3. 8 rep deadlift [heavier than the 10, touch and go]
4. Max Rep Double Unders
5. 6 rep deadlift [heavier than 8, touch and go]
6. Max Rep Double Unders
7. 4 rep deadlift [heavier than 6 touch and go]
8. Max Rep Double Unders
9. 2 rep deadlift [heavier than 4 touch and go]
10. Max Rep Double Unders

Score is least # double under set and loading on deadlifts.

C. Handstand practice – Pick your level.
Beginner progressions
Wall Walks 4 x 1
Handstand Holds 4 x 30 seconds
Shoulder taps 4×10
Walk on hands practice.

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Monday November 17, 2014

Posted by on Nov 16, 2014 in Blog |

Extended Warm-up and Movement Prep. You should break a good sweat and do some reps of your loading, etc. after you get yourself set up. This is short and intense, so get things fired up before-hand.

A. “Fran” – Compare to Monday, August 18th

21-15-9
Thrusters (63/95)
Pull-ups

Touch and go pace. Try to aim for 6 minutes and under. Get after it!  If you haven’t noticed, the programming has been aimed at thruster work, short intense WODs, pull-up work, etc.  You won’t be seeing this benchmark until much later in 2015.  See if you can get a new baseline from all your hard work the last month!

B.  Partner Cool Down Row: 3 x 500m each,  just a moderate pace.

C.  Mobility

Updates and Reminders:

1.  Last extended Open Gym is Monday night from 7-8:30pm to make up the lifts for post-Challenge.  Be sure to get your results posted in the Google Doc HERE.  Nice job on your retest so far everyone!

2.  We’ll be doing a couple small schedule changes starting in December, based on attendance records.  Open Gym will be moved from Monday at 7pm t0 Wednesday at 6pm in the North Room (starting December 3rd).  We have a couple other assessments to do, but will do our absolute best to keep options available!

3.  Thanksgiving Holiday Schedule is updated in ZP. We are doing our best to offer classes through the holiday, with many coaches out of town to see family.  Please plan accordingly!

Wednesday the 26th: Regular day schedule, 4/5pm, No Oly Class

Thanksgiving:  Gym Closed

Black Friday:  8am/9am

That Weekend:  Regular Schedule

4.  Tis’ the Season – Member Appreciation Week is the first week of December!

Warmin’ Up.

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Friday November 14, 2014

Posted by on Nov 13, 2014 in Blog |

Finish barbell work before going to dips.

A. 5 Sets:  Stiff Leg Deadlift
[A] x6 reps, 2020
[F] x8 reps, 2020

B. 5 Sets: Dips
[A] x5 reps weighted if possible
[F] x5 reps 31X1, use bands if needed.

C. In 10 minutes, row 2k.
With remaining time, perform max double unders/speed jumps/single unders.
Note time on rower. Note # reps.

D. 50x abs of choice.

Kristin in mid-swing!

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News / Updates / Reminders:

1.  Open Gym Sunday the 16th for your post-Challenge lifting and run/row, from 10-12pm.

2.  Open Gym Next Monday night is extended for retesting from 7-8:30pm.

3.  Thanksgiving Holiday Schedule is updated in ZP. We are doing our best to offer classes through the holiday, with many coaches out of town to see family.  Please plan accordingly!

Wednesday the 26th: Regular day schedule, 4/5pm, No Oly Class

Thanksgiving:  Gym Closed

Black Friday:  8am/9am

That Weekend:  Regular Schedule

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Member Appreciation Week is the first week of December!  Also, we’ll be moving our holiday gathering to a more casual and laid back evening on the 5th.  No registration necessary, but we will reserve a bunch of tables at a local Brewery and have a fun and relaxing night!

Here’s what’s on tap for Member Appreciation Week:

Monday, December 1, Athlete Lab Attire:  Wear your Athlete Lab gear or Athlete Lab colors to any of the classes, drop your name in a raffle bin, and be entered in a prize package drawing!  Accessorizing gets extra points.  ;)

Tuesday, December 2, Sample Day:  Sample day all day with the products that we keep in stock!

Wednesday, December 3, Battle of the Classes:  Work just a little harder than usual and push your workout buddies to do the same!  We’ll have a special WOD planned.  It’s your class against the other classes and some special prizes for the winning class!

Thursday, December 4, 80’s Attire:  Wear your finest 80’s outfit to any of the classes, drop your name in a raffle bin, and be entered in a prize package drawing!  80’s music totally included.

Friday, December 5th:  Casual holiday night out at a local Brewery.  Tables reserved.  Location TBD soon!

Saturday, December 6, Barbells & Brunch:  One class at 8:30 a.m.  We will be hosting a potluck brunch and will hand out prizes from Monday’s and Thursday’s dress-off events!  Even if you can’t make it in for the workout, please come by for the potluck and share your favorite dish!  Caribou coffee served.

Sunday, December 7, Skills Session:  Stop in from 10:30-12pm to work on skills.  If you’d like tips on kipping pull-ups, handstand push-ups, muscle ups or anything else, Coach Kate will be available the whole time!

 

 

 

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