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Friday August 29, 2014

Posted by on Aug 28, 2014 in Blog |

Warm up your back squats to working load, increase loading as needed.  Mobility in between sets.
A. Back Squat:  Every 2 minutes on the minute; for 12 minutes

Athletic:  3 reps no tempo
Functional:  Set of 5 reps; 31×1 [this is minimum 25 seconds of time under tension for each set]

B. The 10 min work capacity test [run in waves]
4 min row for Cal
3 min Pull up
2 min Back Squat
1 min Shoulder to overhead

Athletic:
C2B Pull Ups or Chin over bar pull ups
Back Squat: bodyweight men, 2/3 bwt women
135/95# shoulder to overhead (push press, push-jerk as needed), scale as needed

Functional:
Chin over bar pull ups, or jumping pull ups/ring rows
KB Front Squat or light back squat [looking for about 20-30 reps for this group at this part]
DB Shoulder to Overhead [about 15 reps at this part, for scaling]

Don’t forget we have a more limited schedule through Labor Day weekend.  Zen Planner is updated with class times.

Have a safe and relaxing weekend to you all!  

20130901-124709

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Thursday August 28, 2014

Posted by on Aug 27, 2014 in Blog |

A. Hang Power Clean in 15 min
Athletic:  Find 1RM
Functional:  Sets of 3 reps (work on finding the power position properly)

B. 3 x 3 min AMRAP, rest 1 min.  Then repeat- looking for high score AND repeatability.
100m run
9x Hang Power Clean [athletic - something you can do unbroken through the entire WOD]
- or 9x KB Swings [functional]
9x Box Jump + Step Down

C.  Ask a coach to work on something – skill/mobility

Registration is OPEN HERE for our 6-week Eat with Purpose:  Eat to Perform Challenge!  Remember, the seminar is included in the Challenge.  If you ONLY want the seminar, then it’s a separate registration at the same link.

Granite Games:  Coming up the weekend of September 12-14th!  Get your spectator tickets HERE!

 

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Wednesday August 27, 2014

Posted by on Aug 26, 2014 in Blog |

Alternate between the lunges and the floor presses.

A1.  3 x 12 Barbell Walking Lunge x 12 steps total
Functional: KB Front rack [one kb]
Athletic: Barbell Front rack or Overhead for Advanced

A2.  3 x 8 KB Floor Press
Functional: x 8 reps; 31×1 tempo
Athletic: x 8 reps; 31×0 tempo [no rest at top, just right back into the next rep]

B. 3 rounds for time [aerobic/lower body muscle endurance]
400m run
20x OH Barbell Lunge [athletic] or Front rack barbell/kb lunge [functional]
50x Double Unders [Functional: Single unders, 3:1]

LABOR DAY WEEKEND GYM SCHEDULE:  Updates are in Zen Planner
Friday evening, the 29th:  4:30 class only
Saturday, the 30th:  8am only
Sunday, the 31st:  Gym closed
Monday, the 1st:  Currently 8am, will add 9am if attendance deems necessary.

Hemmin’ and hawin’ over our up-coming Eat for a Purpose:  Eat to Perform Challenge?  Think of all the things you’ll learn about how to turn yourself into a machine!  What’s carb back-loading?  Is it necessary for CrossFitters?  How does alcohol affect your metabolism?  How does nutrition affect your connective tissue and healing process from injury?  Did you know that you’re under-eating?  Under-eating won’t even support the muscle mass that you DO have (and you’re still working out trying to gain more muscle!)?  Eek!

Full registration HERE!

Fast feet.

P1050549

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Tuesday August 26, 2014

Posted by on Aug 25, 2014 in Blog |

A. Alt EMOM for 12 min

Deadlift x 5 – working up, then last 2 sets at same weight
Athletic:  Touch & Go
Functional:  2020 tempo

Pull Ups x 3-5 reps
Functional: Negatives as slow as possible, weighted negatives if possible.
Athletic:  Strict or weighted, can be broken, working sets up or across.

B.  LONG Tabata x 4, rotating through, no additional rest period:
40 sec work, 20 sec rest
-KB Swings [ Russian Swing]
-Toes to Bar [Athletic: T2B, Functional: hanging Knee raises/sit ups]
-Burpees

[Score is total reps combined]
Note – this is grip-intensive, so adjust accordingly.

LABOR DAY WEEKEND GYM SCHEDULE:  Updates are in Zen Planner
Friday evening, the 29th:  4:30 class only
Saturday, the 30th:  8am only
Sunday, the 31st:  Gym closed
Monday, the 1st:  Currently 8am, will add 9am if attendance deems necessary.

CrossFit Kids:  Our CrossFit Kids program is heading into its 4th year and is one of the most successful kids’ programs in the metro area!  We will start up again on Thursday nights at 6pm on September 11th.  The age group in our kids program is 7-11 year olds.  Please contact Beth@theathletelab.com if you are interested in bringing your child for a complimentary intro, or if you’d like to sign your child up!

Post WOD social.

P1050551

 

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Monday August 25, 2014

Posted by on Aug 24, 2014 in Blog |

A. 5 x 3 sets

Athletic: Hang Squat Snatch. Rest 90 seconds after each set. Work up in weight.
Functional: Hang Power Snatch + OHS mobility.

B. OHS 3 x 3 from a rack

Athletic: 22X1 [2 seconds down, 2 seconds in the hole, drive up, 1 sec pause]
Functional: 1 second hold at bottom, 1 second hold at top

C. 8 min AMRAP
100m sprint
10x Wall Ball [adjust weight - athletic should be unbroken if possible]
10x Pistols [alt legs]
Functional: Jumping lunges

LABOR DAY WEEKEND GYM SCHEDULE:  Updates are in Zen Planner
Friday evening, the 29th:  4:30 class only
Saturday, the 30th:  8am only
Sunday, the 31st:  Gym closed
Monday, the 1st:  Currently 8am, will add 9am if attendance deems necessary.

CrossFit Kids:  Our CrossFit Kids program is heading into its 4th year and is one of the most successful kids’ programs in the metro area!  We will start up again on Thursday nights at 6pm on September 11th.  The age group in our kids program is 7-11 year olds.  Please contact Beth@theathletelab.com if you are interested in bringing your child for a complimentary intro, or if you’d like to sign your child up!

Eat with Purpose:  Eat to Perform Challenge:  This year’s challenge is extremely comprehensive and we are bringing in all the BIG GUNS to help you out!  There is a TON included in the registration, and if you’d like to make some serious change in your athletic performance and body composition, then this is the challenge for you.  Please make sure to read the email that you should have received on Friday.  If you did not receive an email with all the information, please email staff@theathletelab.com

Chuck – mid-burpee over the bar.

P1050475

 

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Friday August 22, 2014

Posted by on Aug 21, 2014 in Blog |

A. In 10 min, find: Pulling
Athletic: Weighted for heaviest 3 strict pull up
Functional: Max reps unbroken at, 2020 tempo [banded/assisted or rings]

B. 4 min: Core Density Test
Max Toes to Bar
Athletic: Toes to Bar
Funtional: Hanging knee raises or sit ups [total score in 4 min]

C. 11 min AMRAP [AnAerobic Repeats]
100m sprint
7x Power Snatch [Athletic] DB Snatch or kb swing: [Functional]
7x Burpee over bar [regular burpee for Functional]
rest 1 min after each round

Dan the Man joining us in regular classes!  Welcome to the big time!

P1050513  P1050514

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Thursday August 21, 2014

Posted by on Aug 20, 2014 in Blog |

A. Deadlift; [15 minutes]
Athletic: Find 3 rep touch & go max
Functional: 3 reps; 2020 tempo

B. 3 rounds for time [looking for about 12-15 min on this for most.  More of a grind.]
400m run
12x Man Makers [db's in each hand, go down to push up, single arm row with each arm, then jump up & clean the weights to shoulders & push press overhead, no squat on this variation.]
21x Broad jumps [looking for a good jump & stop/reset each jump, not just a bunch of 2" rabbit jumps"]

Athletic:
As written above

Functional:
21x Walking Lunge Steps instead of Broad Jumps
12x Full Push Up Burpees are appropriate for anyone who doesn’t have the form down to perform Man-Makers properly.

Karen telling us how she REALLY feels.  Too bad we’re running 400′s today.  :)

P1050530

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Wednesday August 20, 2014

Posted by on Aug 19, 2014 in Blog |

A. Alternating EMOM for 10 min [so do each station 5x, alternating stations]

A1. Dips
Athletic: Build to a 1RM Weighted Dip
Functional: 3 reps [assisted as needed with lightest band as possible, or x7 on p-lettes]

A2. Pistols x 6-8 each leg:
Athletic: [assisted as needed]
Functional: Bulgarian Split Squats x 6, unweighted/weighted [or can be kb lunges]

B. 4 rounds for max reps combined, 1 min per station [takes 15 min total]. Rest 1 min after all 3 stations are complete.
1. V-Ups/Sit-ups: Athletic/Functional
2. Overhead Squat
Athletic: 95/65 as a good gauge
Functional: OHS with empty barbell, or kb front squat [kb at rack position]
3. Row for calories

Olympic Weightlifting

Up/Down Power Clean (demo in class)
3-3-3-3

Power Clean with 2 second pause (pause at receiving position)
2-2-2-2-2

Clean Pull from below the knee (be sure to bring your initial set up to pocket position first before pulling from below the knee).
2-2-2-2

Stay tuned for a big email coming out this week about our Eat with Purpose 6-week Challenge!  This is going to be our best challenge yet, and we hope that almost every single one of you GOES FOR IT!

PRE-ORDER Granite Games shirts if you’d like one!  Wear it with pride up at Granite Games this September.  Mens and women’s shirts, sign up at the front desk.  Orders must be done by next week.

If you see Mo in class, keep giving her good vibes!  She has her St. Paul firefighting physical test coming up in September.  This gal has worked her ass off since last October and has one of the fastest times on the physical test so far.  She’s true proof that if you want something bad enough – you can do it.  Keep working hard Mo, we are behind you 100%!

This is what she does after her WOD at 6am.  BAM!!!  Jason and Peter happen to be excellent victims.

P1050526  P1050523

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Tuesday August 19, 2014

Posted by on Aug 18, 2014 in Blog |

A. EMOM for 10 min

Build up to 1RM Power Clean

Note: By about minute 7 you should be getting close to PR’s. This will give you a chance to go again, if you need to in the following minutes.

Athletic:  Full Power Clean x 1 rep
Functional:  Hang Power x 1-3 reps, depending on where your level is at. If you are still dialing in technique, stick with 3 reps.

B. 7 sets; 1 min on, 1 min off.

100m sprint [high output]

Sets 1, 3, 5
-Remaining time is burpees

Sets 2, 4, 6
-Remaining time is Double Unders [sub down as needed]

Your score is the lowest round for burpees and the lowest round for double unders.

C. Ask your coach to work on a skill, mobility, etc.

Good times….good times.  :)

P1050506

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Monday August 18, 2014

Posted by on Aug 17, 2014 in Blog |

Warm-up and movement prep for “Fran”.  Movement prep will be getting you sweating a bit. The WOD is highly lactic, so the blood will need to be flowing sufficiently, prior to.

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

Modifications: Use dumbbells, rings, jumping pull-ups, etc.

Note: For most of you, you should be aiming for 5-8 minutes on this.  For advanced, go as Rx but it must still be manageable and not drawn out.

Cool Down & Recovery:  800m Run at a conversation pace + 800m Row at a conversation pace.

Up-coming:

1.  A big heads up about the ramp off of 694 toward 35E.  Ramp closure due to ditch repair!  This is a month long project, so please plan driving accordingly.  See more info HERE.

2.  Stay tuned for more details about our fall nutrition challenge.  Our focus is going to be “Eat with Purpose”, and will also have the aid of Eat to Perform, seminar kick-off, forums, pre and post Bod Pod and more!  Our goal is to REALLY get you thinking about your athletic performance.  The magic happens with everything else when that is the focal point!  There is NO dieting or deprivation during any of our challenges.  A healthy relationship with food, along with a greater understanding of how it all works to your benefit is our goal.  Stay tuned…..

3.  Granite Games:  Weekend of September 12-14th.  We’ll still be holding classes, but we also encourage all of you to make the drive up for a day or two to be surrounded by incredible athletes, the energy of a huge multi-state and international CrossFit community and to cheer on our competitors!

4.  Client Appreciation Week – Coming the 3rd week of September.  Stay tuned!

Kristin and Charlie joined together and they are quickly becoming staples in the 6am!  Welcome to both of you!

P1050518  P1050516

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