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Friday October 24, 2014

Posted by on Oct 23, 2014 in Blog |

A. Hang Power Snatch: 4 sets
[A] 1.1.1 (rest 5-10 seconds after each rep, give yourself time for high quality movement)
[F] 3 reps, light & technique focus

Work up in weight.

B. Strict Press – 3 working sets, working up in weight.
[A] Behind neck Snatch Grip Press x5
[F] Regular Strict Press x5

C. 8 min AMRAP.
800m run (scale 600m)
Remaining time is AMRAP of:
10x DB Snatch or KB Snatch (only if proficient)
10x Box Jump (20/24)

DON’T FORGET!

Shoot a quick email to staff@theathletelab.com to bring any friends, last minute tomorrow!

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Thursday October 23, 2014

Posted by on Oct 22, 2014 in Blog |

A. Front Squat – One set every 2 min for 10 min.
[A] 5 reps Tempo 22X1
[F] 8 reps Tempo 22×1

Higher reps for Functional to increase time under tension & structural work.

B. 3 rounds for max reps.
1 min per station, rest 1 min after all 4 stations are complete

1. 2KB Front Rack walking Lunge [A] , 1KB or unweighted walking lunge [F]
2. Rope Climb/Rope Pulls or other appropriate scaled variation.
3. Wall Ball
4. Row for Calorie

If you see John I. with a camera, say “Cheese!” and then do a burpee for the camera.  Welcome, John, as our official in-house photographer!

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DATES TO KNOW

10/25 - Guest Day

11/10 - The next Athlete Immersion 101 launches; perfect for those who are looking for a health and fitness change!

12/1 - Member Appreciation Weeks kicks off

12/12 – Member holiday party at the Happy Gnome

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Wednesday, October 22, 2014

Posted by on Oct 21, 2014 in Blog |

A. 5 sets each, alternating.

Deadlift
[A] 1.1.1 Rest 10 seconds after each single rep.
[F] 5 Reps at 2020 Tempo

Dips
[A] 3 Reps, weighted if possible, last set difficult.
[F] 5 Reps Assisted, 31X1 Tempo

B. 10 min AMRAP
5x Deadlift
[F] 50-60% of A.
[A] 60-67% of A.
7x Push Ups
[F] Hand release push ups
[A] Dynamic or weighted (can do unbroken though)
9x Toes to Bar [A] Hanging knee raises/K2E [F]

[F] Rest 20 seconds after each round is complete.
[A] Rest 30 seconds after each round is complete.

OLYMPIC WEIGHTLIFTING CLASS

Snatch Balance
3-3-2-2-2

3 Position Snatch (Floor + Above Knee + Below Knee)
5 x (1+1+1)

Help us Spread the Word!

Athlete Immersion 101 is a compact 6-week program for folks who are looking to get healthy, and is the precursor into our CrossFit programs. Participants will meet three times a week and will be coached in both lifestyle choices and functional movements – ultimately building a foundation in athletic training.

For those friends, family members and colleagues who have asked about that star sticker on your car or how you have managed to get trim, direct them to check out Athlete Immersion 101!  All skill-sets are welcome!

No seriously, forward this link to a friend or family member now!  The next group starts on Monday, November 10.

http://theathletelab.com/athlete-immersion-101/

Save the Date

This Wednesday from 4-6:30pm:  Matt the Salmon guy at the gym with wild-caught salmon and cod!

This Saturday, October 25 is Guest Day.  These are always a blast and we highly encourage everyone to bring someone!  Tell your friends to get off that boring elliptical and to come have some fun!

Member Appreciation Week will be taking place Monday, December 1 through Saturday, December 6.  We will be sharing the details soon, but plan to make it into the lab often that week – especially on Saturday! (cough cough, prizes…brunch)

MemberAppreciationWeek-01

Friday, December 12 at 7:00 p.m. is our annual holiday party in the Firehouse Room at the Happy Gnome.  RVSP information to come soon!

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Tuesday, October 21, 2014

Posted by on Oct 20, 2014 in Blog |

A.  400m Run & L-sits, 3 sets each.  Finish with the run first, then switch to the L-sit/tuck.

  • 400m run, high effort, rest 1 min [both F/A groups]
  • L-Sit or Tuck Hold:  20-30 seconds cumulative, rest 1 min.  Use rings for [A].

B.  For time:   [run in 2 waves if needed]
1k row (take note of your time)
[A]  100x Double Unders / [F] 200 speed jumps or single unders
30x Burpees

 

Help us Spread the Word!

Athlete Immersion 101 is a compact 6-week program for folks who are looking to get healthy, and is the precursor into our CrossFit programs. Participants will meet three times a week and will be coached in both lifestyle choices and functional movements – ultimately building a foundation in athletic training.

For those friends, family members and colleagues who have asked about that star sticker on your car or how you have managed to get trim, direct them to check out Athlete Immersion 101!  All skill-sets are welcome!

No seriously, forward this link to a friend or family member now!  The next group starts on Monday, November 10.

http://theathletelab.com/athlete-immersion-101/

 

Save the Date

This Wednesday from 4-6:30pm:  Matt the Salmon guy at the gym with wild-caught salmon and cod!

This Saturday, October 25 is Guest Day.  These are always a blast and we highly encourage everyone to bring someone!  Tell your friends to get off that boring elliptical and to come have some fun!

Member Appreciation Week will be taking place Monday, December 1 through Saturday, December 6.  We will be sharing the details soon, but plan to make it into the lab often that week – especially on Saturday! (cough cough, prizes…brunch)

MemberAppreciationWeek-01

Friday, December 12 at 7:00 p.m. is our annual holiday party in the Firehouse Room at the Happy Gnome.  RVSP information to come soon!

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Monday October 20, 2014

Posted by on Oct 19, 2014 in Blog |

A. Back Squat – 2 reps every 2 minutes for 14 minutes, climbing + Mobility

[A] No tempo.
[F] 3 reps, 30X1 tempo

If you have been consistent with attendance, you should be getting a better handle on your warm-up loads for maximum effort on your heaviest sets (not wasting all of your time on loading that isn’t challenging enough for you).

B.  Different rep schemes below.

[A] 15-12-9 
Cluster [95/65#]
Pull Ups
Should be close to Fran weight, or try 10 pounds more.  Chest to Bar Pull Ups if possible.  Dig deep with this rep scheme.

[F] 21-15-9
Thruster w/barbell or DBs
Very skinny band pull-ups, ring pulls, jumping pull-ups

Note:  Jumping pull-ups are useful in giving you a metabolic conditioning boost since you can string them together without much rest.  Ring rows are necessary if you need more shoulder structural work yet.

C.  800m cool down jog at conversation pace.

GUEST DAY:  This coming Saturday at 8am and 9am!

We’ve been working hard behind the scenes to rebrand and overhaul the way new clients start in the process of becoming awesome like all of you!  As we head into 2015, we’ll be moving into our new Athlete Immersion 101 program (previous Pursuit Boot Camp).

What’s the big deal?  This program is NOT a quick fix bootcamp.  If you kept doing bootcamp-type programs you wouldn’t ever get better.  Our Athlete Immersion 101 program literally sets you up for long-term understanding of your training and lifestyle modifications.  Besides progress tracking, participants will receive:

  • 3 lectures on nutrition
  • 2 lectures on training concepts and how it applies to you
  • Lectures on sleep, gut health, systemic inflammation
  • Essentials of recovery, mobility knowledge and more.

There’s no bull in this program.  No fluff.  Stop watching your friends doing the same thing over and over again without any results!  We start Monday, November 10th.  All information can be found HERE.

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Friday October 17, 2014

Posted by on Oct 16, 2014 in Blog |

A. 3xPower Clean + 3xPush Jerk
[A]: work up to ~70%
[F]: 3xHang Power Clean + 3xPush Press

Then, choose an option below. See additional [F] options.

B1. “Grace”
30 clean & jerks for time (135/95)

B2. ‘Grace Grows up’ – Advanced
10x 135/95, 10x 155/105, 10x 175/115

Scale weight as needed to get a time in the 5-7 min range (on the longer end).

[F] options if necessary to create the same type of training stimulus as [Athletic] with less technicality.

1. Hang power clean + Push press w/5 burpees at the start of every minute for 30 reps.

2. 60x KB Swings w/5 burpees at the start of every minute.

C. Windmills 4 x 3 Each Side (coaches discretion on kbell placement)

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Thursday October 15, 2014

Posted by on Oct 15, 2014 in Blog |

A. Skill/Structural work – alternate between all 3

Front Rack Lunges – climb your weight if possible, walking or reverse depending on space usage.
[A] and [F] 3×8 each leg
(kb lunge if needed)

Rope Climb
3 x 30 second AMRAP, rest 30 seconds
[A] Legs or legless
[F]: Rope pulls or scaled.

Planks – accumulate 60 seconds per set, rest 30 sec before returning to your front rack lunges.
[A] On rings, weighted on rings
[F] Floor or rings

B. 15 min AMRAP
200m run
10x Pistol [5 each leg] or 10x Walking Lunge steps [can be w/kb too]
8 High box jumps
50m Single Arm Farmers Carry [25m out one arm, 25m back other arm]

WILD RUN SALMON:  Matt the salmon guy will be at the gym next Wednesday, the 22nd from 4-6:30 with his line-caught Alaskan salmon, along with his wild-caught cod.  If you love wild caught FRESH fish, this is your guy.  He’s back from Alaska and will have his table and freezer set up in the gym.  YUM!

CROSSFIT KIDS:  Class starts Thursday, the 16th at 5pm!   For ages 7-11.  Please contact jeannie@theathletelab.com (Beth’s gym email isn’t working lately) to bring your child for a free intro, or if you’re interested in enrollment!

GUEST DAY:  Saturday, October 25th at the 8am/9am class.  Please put the names on the clip-board at the desk.

PURSUIT BOOT CAMP:  Next session begins Monday, November 10th!  We’re taking 10 people, so be sure to spread the word to any friends or family members that are ready to dip their toes in the CrossFit waters!

SATURDAY 9am:  We’ll be watching the attendance of this class for the remainder of October, then will make a decision on any alterations to this slot.  Attendance matters!

HOLIDAY BASH:  Mark your calendar for the annual Athlete Lab Holiday Party for Friday, December 12th at the Happy Gnome Firehouse Room!!  (7-11pm.)

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Wednesday October 15, 2014

Posted by on Oct 14, 2014 in Blog |

A. 10 min Alt EMOM

Deadlift
[A]  2.2.2.2 [4 x 2 reps, each (.) is 5 second rest]
[F]  8 reps at 2020 tempo
Dips x 5-7 reps
[A]  Weighted if possible, do not have to be unbroken – you can use the entire minute
[F]  Assisted Dips or bwt. dip  (31×0 tempo)

B. Density Training

5 min AMRAP – Pull Up Ladder

[A]  1-2-3, etc. unbroken pull ups
Perform your pull-up set, then come down off the bar before resetting for your next set.

If you break a set, you can either perform that # over again, OR perform a 5 burpee penalty & pick up where you left off – meaning if you’re on set 8 and get 6 before you drop off the bar – you can do 5 burpees, then do 2 more pull ups and then you’ll be on set 9.

[F]  1-2-3 unbroken ring row, jumping pull-up, banded pull up (skinny bands only)

Rest 1 minute.

5 min AMRAP – Jump Roping

[A]: Double Unders (5-10-15-20, etc – each set must be unbroken)
[F]: Jump rope passes/Speed Jumps: 5-10-15-20, etc

WILD RUN SALMON:  Matt the salmon guy will be at the gym next Wednesday, the 22nd from 4-6:30 with his line-caught Alaskan salmon, along with his wild-caught cod.  If you love wild caught FRESH fish, this is your guy.  He’s back from Alaska and will have his table and freezer set up in the gym.  YUM!

CROSSFIT KIDS:  Class starts Thursday, the 16th at 5pm!   For ages 7-11.  Please contact jeannie@theathletelab.com (Beth’s gym email isn’t working lately) to bring your child for a free intro, or if you’re interested in enrollment!

GUEST DAY:  Saturday, October 25th at the 8am/9am class.  Please put the names on the clip-board at the desk.

PURSUIT BOOT CAMP:  Next session begins Monday, November 10th!  We’re taking 10 people, so be sure to spread the word to any friends or family members that are ready to dip their toes in the CrossFit waters!

SATURDAY 9am:  We’ll be watching the attendance of this class for the remainder of October, then will make a decision on any alterations to this slot.  Attendance matters!

HOLIDAY BASH:  Mark your calendar for the annual Athlete Lab Holiday Party for Friday, December 12th at the Happy Gnome Firehouse Room!!  (7-11pm.)

Even Buddha does mobility.

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Tuesday October 14, 2014

Posted by on Oct 13, 2014 in Blog |

A. Back Squat
(Note, if you have really heavy back squat, you might need an extra set.)
[A]: 5×3 reps, working up to a heavy 3
[F]: 5×3 reps; 30×1
[no pause in bottom this week,working up so long as you can hold tempo]

B. 4 sets; 1 min per station, rest 1 min after both stations are complete.
(High output per round, score is total calories + total reps)

1. Row for Calorie
2. [A]Clean + Thruster [aka Cluster] 95/65#
[F] Hang Power Clean + Front Squat (or Power Clean)

Of course we had to get a picture of Missy who is 24 weeks along…..but it gets even better.  During one of her ultra-sounds, the baby was too low for the doctors to get a good look.  So she suggested doing a handstand in the clinic room to get the baby higher up in the womb.  It totally worked.  Who says this s*#t ain’t functional.

This is also an timely photo to show all your friends and family what they are capable of!  Don’t forget GUEST DAY on Saturday, October 25th at the 8am and 9am class!   

P1050773  P1050774

 

 

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Monday October 13, 2014

Posted by on Oct 12, 2014 in Blog |

Warm Up:  4×3 Split Stance Press, working up in load.

A. Split Jerk – One rep every 90 sec for 12 min, from a rack [this is 8 sets]
Athletic:  Split Jerk x 1 rep, [start at roughly 50% of goal weight, work up from there]
Functional:  Push Press x 1 rep
[If you are very new: Push press x 3 reps]

B. 8 min AMRAP [high breathing, lower muscle endurance + grip]
800m run [time the run]
Then with remaining time; AMRAP of the following:
5x Toes to Bar [A]   7x Hanging Knee Raises [F]
10x KB Swings [A]:  Heavy but unbroken, [F]:  Russian or overhead as needed

C.  Handstand practice/skill work

Reminders and Stuff:

1.  If you haven’t “friended” Coach Kate on FB, please search for Kate Michalski-Klaers.  We want to make sure we’re adding all current members to the Athlete Lab Members Only Group Page.  This will be a much easier way to get reminders, schedule changes, feedback and more out to all of you.  Thanks!

2.  The Saturday 9am class has extremely low attendance.  The coaching staff will be discussing what to do with this time slot, as it’s not as fun when the 8am is so packed and the 9am is doing a WOD that is intended for large groups, team effort and more.  Stay tuned for possible changes.  Attendance matters as your vote to what stays and what has to go!

3.  We are excited to bring on board Monica Kenney as our administrative assistant.  She will also be in charge of marketing, promotion and social media.  Monica was a member in the past (but had another baby and new priorities at home) and has since wanted to become part of our community again somehow, while still having to be with her boys.  Monica’s background is marketing and promotion for Carlson School of Business, fundraising for the University of Minnesota and also works in administration, marketing and promotion for www.PaleoParents.com!

In the event that we have up-coming  social gatherings and other functions planned, you may be directed to Monica for questions.  Welcome aboard Monica!

4.  We know, we know……thinking about the holidays might be too early – but we want you at our Christmas party!  We’ve booked the Happy Gnome Firehouse Room for Friday night, December 12th from 7-11pm.  Get out of your yoga pants and sweaty tees and dazzle yourself up!  Mark it on your calendar.

8:30am looking focused.

Determined

 

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