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Friday April 25, 2014

Posted by on Apr 24, 2014 in Blog |

All Levels – adjust loading/modifications as needed.

21-15-9 (not timed)
Broad Jumps
Dips
Weighted Hollow Rocks x 2

5 Rounds, rest 1 minute after each round.
1 minute max renegade man-makers (20/30) (30/40)
30 seconds to switch.
1 minute row max calories

Don’t forget!

1.  Eating for Performance Seminar:  This Sunday at 12:15pm

2.  Insurance Forms:   Please hand in at the front desk.

Health Partners Insurance Form

BCBS Enrollment Form

Preferred One Form

3.  Murph Challenge pre-order t-shirts due by May 2nd!

 

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Thursday April 24, 2014

Posted by on Apr 23, 2014 in Blog |

FUNDAMENTALS

Back Squat 5×5

For Time:
100 Single Unders
50 Air Squats (or empty barbell, etc.)
100 Single Unders
50 Deadlift

Finisher: 5 x max tuck hold on p-lettes.

FITNESS

Back Squat 5×3, sets across

For Time:
100 DU/Speed Jumps
50 BS (83/115), from the floor
100 DU/Speed Jumps
50 Deadlift (same bar)

Finisher: 5 x 20 second tuck holds on p-bars, rings, etc.

PERFORMANCE

Back Squat 5×3, sets across

For Time:
100 DU
50 BS (103/145), from the floor
100 DU
50 Deadlift (same bar)

Finisher: 5 x 20 second ring tuck holds

We are now Health Partners approved for fitness reimbursements!  For all the insurance companies, you must have 12x/month attendance.  If you have Health Partners Insurance, please print off Health Partners Insurance Form and bring to the front desk.  We have a lot of people to input into their system, so thank you for your patience.  We will begin this process this weekend.

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Wednesday April 23, 2014

Posted by on Apr 22, 2014 in Blog |

FUNDAMENTALS

Power Snatch – Review of positions, technique. Work up your way in weight per discretion of coach.

EMOM: 24 minutes
3 x Power Snatch
2 x Floor rope climbs (or 10 challenging ring pulls)
1 x 50 or 100m Sprint

FITNESS & PERFORMANCE

Power Snatch – work up to a single

EMOM: 24 minutes
3 x Power Snatch
2 x Rope climbs (go for legless as much as you can, or 8 strict pull-ups)
1 x 100m Sprint

REMINDERS:

1.  Eating for Performance:  Sunday, April 27th at 12:15pm.  Complimentary seminar!  Be sure to RSVP on Zen Planner.

2.  Don’t forget to put in your pre-order Murph shirt at the front desk.  Orders will be taken until May 2nd.  Did you register for the annual MURPH CHALLENGE being held on Saturday, May 24th?

3.  The spots are filling up for our Barbell Bettys Lifting Club this summer!  Pass along this blog post to all your friends who you know would benefit from weightlifting!  Female non-members can get a taste of professionally coached classes without the long-term commitment. It’s a great opportunity to learn something new, step outside the chronic cardio fitness slump and make some friends!

Non-members can register HERE.

Barbell Bettys JPEG

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Tuesday April 22, 2014

Posted by on Apr 21, 2014 in Blog |

FUNDAMENTALS

OHS – work your way up to a set of 5, technique/mobility focus.

9-15-21
Front Squat
Strict DB Press
Hanging Knee Ups, sit ups, etc.

Finisher:  25 Ring Pull-ups

FITNESS

OHS
5×2, sets across

9-15-21
Front Squat, from the floor (83/115)
HSPU/Sub strict DB Press
K2E

Finisher:  25 strict chin-ups, band

PERFORMANCE

OHS
5×2, sets across

9-15-21
Front Squat, from the floor (103/145)
HSPU
T2B

Finisher:  25 strict chin-ups, bodyweight or try weighted for a couple of sets.

Update:  We changed the software to read as “classes per week” (back to what it used to be) on everyone’s membership.  The monthly transaction cycle was cutting out days/opportunity to come to class when it was set up to be 8x/month, 12x/month, etc.   Please let us know if you run into any issues RSVPing because of this.

You are still able to make up any classes missed within that SAME transaction cycle.  Just email staff@theathletelab.com when you need to make a day up and we’ll put you on the roster!

COMING THIS SUMMER……

We are excited to bring in a non-member women’s lifting program this summer!  Got any female friends who are afraid to try CrossFit, but just need a starter program to ease their mind?  Led by female coaches, spread the word to your friends who’d like to take advantage of this incredibly fun and encouraging lifting club!  We will only be taking 12 registrants, so this will sell out quickly!

When:  Tue/Thur nights at 7pm for 6 weeks

Start date:  Tuesday, June 3rd

Investment in yourself:  $179 for early bird registration, $199 for late registration.  Registration coming soon!

 

Barbell Bettys JPEG

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Monday April 21, 2014

Posted by on Apr 20, 2014 in Blog |

FUNDAMENTALS

Sit-ups/Parallel GHD Sit-ups
25-25-25

Swings
25-25-25

Walking Lunges (plate or no plate)
25-25-25

“Iron Lung” – Scale distance as appropriate for Fundamental level.

For Time: 2 Rounds
Run 800m, rest exactly 3 minutes.
Row 800m, rest exactly 3 minutes

FITNESS & PERFORMANCE

GHD Sit-ups
25-25-25

Swings (18kg/22kg)  (24/28kg)
25-25-25

OH Plate Walking Lunges (35/45lb)  (45/55lb)
25-25-25

“Iron Lung”

For Time: 2 Rounds
Run 800m, rest exactly 3 minutes.
Row 800m, rest exactly 3 minutes

REMINDERS & INFO: 

1.  HealthPartners is very difficult to collaborate with in regards to getting in their network for fitness reimbursements!  The best we can do is give you the contact name to bombard with emails and calls to get us in the fitness network!

Amanda Rodrigues.  She can be reached at 952-883-5429
amanda.x.rodriques@healthpartners.com

2.  Blue Cross and Blue Shield - upload this BCBS Enrollment Form and hand in to the front desk by Friday of this week.

3.  PreferredOne Insurance - upload this Preferred One Form and hand into the front desk by Friday of this week.

4.  Eating for Athletic Performance Seminar:  Sunday, April 27th at 12:15pm (complimentary).  Just put your name on the roster!

5.  Annual MURPH CHALLENGE:  Saturday, May 24th at 9am.

Great full extension in the snatch by Melissa, she’s pulling herself under the bar (on her way down).  That is the only time the arms are bent.  Snatches turned a corner last week, they looked much better overall that day!  We will be moving into a different method of coaching the Oly lifts via Catalyst Athletics.

P1030735  P1030736

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Friday April 19, 2014

Posted by on Apr 17, 2014 in Blog |

FUNDAMENTALS

Front Rack Lunges – work up to a set of 10
4 x 10

2 Rounds:
20 KB Reverse Lunge (clean to rack position, switch side)
6 Lengths Sprint North Room
20 Push-ups
Sprint 6 Lengths North Room
20 Wall Balls

FITNESS

Front Rack Lunges
4 x 10
(be sure to get 4 solid sets of a working load, climbing weight if you want)

2 Rounds:
20 Double KB Reverse Lunge (clean to rack position) (14/18kg)
6 Lengths Sprint North Room
20 Weighted Push-ups (25/35lb)
Sprint 6 Lengths North Room
20 Wall Balls (14/20lb)

PERFORMANCE

Front Rack Lunges
4 x 10
(be sure to get 4 solid sets of a working load, climbing weight if you want)

2 Rounds:
20 Double KB Reverse Lunge (clean to rack position) (18/22kg)
6 Lengths Sprint North Room
20 Weighted Push-ups (45/55lb)
Sprint 6 Lengths North Room
20 Wall Balls (25/30lb)

1.  Blue Cross and Blue Shield – upload this BCBS Enrollment Form and hand in to the front desk by Friday of next week.

2.  PreferredOne Insurance – upload this Preferred One Form and hand into the front desk by Friday of next week.

3.  Eating for Athletic Performance Seminar:  Sunday, April 27th at 12:15pm (complimentary).  Just put your name on the roster!

4.  Annual MURPH CHALLENGE:  Saturday, May 24th at 9am.

5.  Be sure to read the email in your inbox regarding the up-coming changes starting on May 5th!

 

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Thursday April 18, 2014

Posted by on Apr 16, 2014 in Blog |

All Levels:  We’ll accommodate you where you are on the learning curve.

12 Minute Complex, at own pace:  Light weight
1 Snatch Pull from floor
1 Hang Power Snatch (Mid-thigh)
1 Snatch Balance (Sub Overhead Squat)
1 Snatch (Sub Power Snatch)

EMOM 20:  2 Snatches (Sub 2 x [Power Snatch + Overhead Squat]) + 3 High Box Jumps

20 minute row or a nap?  Both!

IMG_1062

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Wednesday April 16, 2014

Posted by on Apr 15, 2014 in Blog |

FUNDAMENTALS

Deadlift – work up to a set of 5

AMRAP: 12 minutes
10 Deadlift
10 DB Hang Clean (or HPC + Squat), from high hang position

Finisher: 25 Sit-ups or hanging knee raises

FITNESS & PERFORMANCE

Deadlift – challenging 2 sets across
5 x 2

AMRAP: 12 Minutes
10 Deadlift (123/175) (153/205)
10 DB Hang Clean (20/30lb) (30/40lb) (high hang position start)

Finisher: 25 strict toes to bar or scaled variations

Updates & Reminders:

1.  Please be sure to hand in your Blue Cross Blue Shield, and Preferred One insurance forms this week!

2.  Don’t forget to buy or put in your pre-order of MURPH shirts for May 24th.  We are looking forward to our annual Memorial Weekend Murph Challenge on May 24th at 9am!  EVERYONE can do this whether it’s scaled (there will be options) or the full Hero WOD.  This is a super fun morning and we’ll top it off with Sassy Spoon’s brunch!

3.  Thank you so much for taking the time to fill out the quick survey last week.  We’ve read through the replies and will be making some slight shifts for May.  An email will be coming out with all the details.

4.  Gym is closed for Easter Sunday.

Overhead lunging hits just about everything.

P1030724

 

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Tuesday April 15, 2014

Posted by on Apr 14, 2014 in Blog |

ALL LEVELS:

A.  Endurance:  20 minutes for distance on the rower.  Moderate pace, something you can hold decently for duration.  Be aware of keeping a steady stroke rate that suits you.  This should definitely NOT be over 30 strokes/minute.  More like 24-26.

B.  Hip Extensions (or a mix of Glute Ham Developers):  5 x 20
Switch Grip Pull-ups (strict): 5 x 10
Dead Stop Single Swings (heavy): 5 x 10 (will demo)

Note:  We’ll accommodate loading and other adjustments based on level of fitness.

 

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Monday April 14, 2014

Posted by on Apr 13, 2014 in Blog |

FUNDAMENTALS

Front Squat – Work up to a challenging 5

7 Rounds: Rest 1 minute after each round
7 Front Squats
7 Push Press or Power Jerk

Finisher 1-1-1 TGU/Each side

FITNESS

Front Squat – Heavy single

7 Rounds: Rest 1 minute after each round
7 Front Squats (83/125)
7 Push Press or Power Jerk

Finisher 1-1-1 TGU/Each side

PERFORMANCE

Front Squat – Heavy single

7 Rounds: Rest 1 minute after each round
7 Front Squats (108/145)
7 Push Press or Power Jerk (same)

Finisher 1-1-1 TGU/Each side

What’s on Deck:

1.  Eat for Athletic Performance:  Complimentary seminar on Sunday, April 27th at 12:15pm

2.  Murph Challenge:  May 24th starting at 9am!

Our annual tribute to Navy Lt Michael Murphy.  As one of the more difficult hero wods, it is an amazing experience to gut it out surrounded by friends. This year TAL has created Murph t-shirts.  All proceeds will be donated to the Lone Survivor Foundation. We have several shirts in stock and if we don’t have your size, we can pre-order your shirt.  The shirt sign up is at the desk and we will be taking orders through May 2nd.

Sassy Spoon Food Truck will be there will all sorts of paleo brunch items for us hungry CrossFitters!  Let’s make it a fun and successful morning dedicated to Michael Murphy, along with all our military men and women!

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