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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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Thursday November 13, 2014

Posted by on Nov 12, 2014 in Blog |

A.  Strict Chin Ups: 5 sets
[A] 5 reps – weighted if possible
[F] 5 Reps with 31A1 (3 count down, 1 second bottom, partner assisted up, 1 second top)
Use a skinny band if you don’t want to try partner assisted.

B.  “Tower of Power” – Back Squat Ladder

1 Minute of Work, rest 3 minutes between sets.

135/85# (1 point per rep)
185/115# (3 points per rep)
225/135# (7 points per rep)
185/115# (3 points per rep)
135/85# (1 point per rep)

Other examples of loading below. Adjust the weight down from there, but keep similar structure.

45/65/75
75/95/115
95/135/155
115/155/185, etc
Score is total points combined.

C.  24x Dumbbell Drag in a Plank (12 Each Way) – Demo in class!

Paige.  Gettin’ full extension.

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A big thank you to all who have referred a friend or family member to check out The Athlete Lab!  We greatly appreciate your support and were so thrilled to book out every spot in our Athlete Immersion 101, on boarding program!

We anticipate a big group with our next Athlete Immersion 101 launch on Monday, January 5 – don’t miss out and sign up now if you are interested in starting a new exercise routine in the New Year! 

 

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Wednesday November 12, 2014

Posted by on Nov 11, 2014 in Blog |

A. Snatch + OHS:  One set every 2 min for 10 min
[A]  3x Hang Power Snatch + 3x Behind Neck Push Press + 3x OHS
(Working up in weight – HPSn doesn’t have to be unbroken)
[F]: Overhead Squat x5 reps

B. 15 min AMRAP; Anaerobic repeats
6x Hang Power Snatch
[A] 2/3-3/4 of A or 10x KB Swing [F]
6 Shuttle Sprint Lengths (north room) + 5 Broad Jumps

Rest 60 seconds after each round.

Jason.   Waiting patiently.

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Details coming soon!  

Athlete Lab Holiday Bash:  Register HERE.  Join the gang in the Firehouse Room at the Happy Gnome in St. Paul on Friday, December 12th from 7-11pm!  Appetizers served.  Cash bar all night.  Let loose and let the holiday cheer take over!

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Tuesday November 11, 2014

Posted by on Nov 10, 2014 in Blog |

A. 5 Sets, working up in weight.
[A] Deadlift x5 + Hang Power Clean x3 [unbroken]
[F] Deadlift x8, 2020 tempo

B. Max Effort L-Sit – One attempt
[A] Fully extended
[F] Tuck Hold

C. 12 min AMRAP
5x Deadlift
[A] 225/155 [ADV] 275/185
[F] 185/123
10x Pull Ups
[A] C2B
[F] Jumping/banded pull ups
50x Double Unders/Speed Jumps
[F] 100x Single Unders

Reminders & Updates:

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

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

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

Kathryn.  Focused.

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Monday November 10, 2014

Posted by on Nov 9, 2014 in Blog |

This is the last week of a 3 week cycle, plus prepping for the post-challenge lifts and run/row.

A. Thruster: 
Rest about 1 minute to 90 seconds as you work into your singles.
[A] Find 1RM
[F] 1x Front Squat + 1x Push Press
If you are very new: Front Squat 5x reps at 31X1 tempo.

B. 21-15-9, from the floor.
Push Press [Athletic 60-67% of A]
Back Squat [place barbell behind neck]

Note: Your rep scheme will be 30-20-10, if you are new to class and need to manage lighter loading but still need to get the correct stimulus for this WOD.

C.  4 Lengths (north room) resistance band bear crawl:  Your partner will provide resistance to your bear crawl with the green band around your hips. Be sure that your bear crawl is challenging and that your partner is holding you back enough.  Keep your butt down.

Reminders and Updates:

1.  Open Gym is extended this Monday night for those who need to do their post-Challenge lifting and run/row.  Next Monday night, as well from 7-8:30pm.

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

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

Streeeeetch…….

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