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Tuesday December 23, 2104

Posted by on Dec 22, 2014 in Blog |

“12 Days of Christmas!”

Follow the sequence: 1, 2-1, 3-2-1, 4-3-2-1…and so on until you reach 12 down to 1.

1  Clean (103/145) – Or PC + FS
2  Burpees
3  Dips (rings or static)
4  4 Lengths Shuttle Run (North Room)
5  High Box Jumps (26/30in)
6  HSPU / Push-ups
7  T2B/K2E or Hanging Knee Raise
8  KB Swings (OH or Russian)
9  Pull-ups/C2B/Rings
10  Pistols/Switch Jumps/Walking Lunges
11  Deadlift (same weight as the Clean)
12  Dumbbell Man-makers (20/30lb)

You can scale up or down as needed to meet your needs. Have fun with it!

We wish you a wonderful holiday full of good cheer, good company and continued health into 2015!

Safe travels to everyone who is on the road this week!

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Monday December 20, 2014

Posted by on Dec 21, 2014 in Blog |

A.  Back Squat x5 reps.
Work up to a tough set of 5 reps

B.  4 Total Sets:  3 min on. / 1 min off.

Sets 1 & 3:
4x Front Squat [A] 135/93, [F] 95/63 (or empty bar/kb front squat)
25x Double Unders/25x Speed/50x Single Unders

Sets 2 & 4:
8x Lunges [A] 2KB Front Rack lunges, [F] Single KB or unweighted
5 Burpees

Score each round separately.  Your goal is to get set 1 to match 3, and set 2 to match 4.

Be sure to head to class tomorrow!  The annual 12 Days of Christmas WOD will be programmed and it’s always a fun way to start off the holiday weekend ~

Thanks for a great Saturday morning class everyone!  That was super fun, and such a great group to be with!

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Friday December 19, 2014

Posted by on Dec 18, 2014 in Blog |

A. 5 Sets – Deadlift, touch and go, climbing.
[A] x3
[F] x5

Warm-up Power Clean

B. 4 min AMRAP / Rest 2 minutes / 4 min AMRAP
[A]
6x Power Clean [135/95]
6x Dips (rings or static) – Or 8x Push-ups if you need faster turnover.

[F]
6x Hang Power Clean (95/63) (or 10x KB Swing)
6x Hand Release Push Ups or variations to stay on toes.

Rest 2 minutes. Then:

4 min AMRAP
[A]
3x Hang Clean [135/95]
6x T2B

[F]
5x DB Hang Clean
10x V-ups

C.  50 KB Half-moons

Congrats to our Athlete Immersion 101 graduates who will be entering regular classes!  Welcome to Amanda, Emily, Mary, Brian, Marco, Liz, Kelsey and Kim!  We forgot to get a picture!

Classes always filled with color.

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Thursday December 17, 201

Posted by on Dec 17, 2014 in Blog |

A. 1-10 unbroken pull up ladder for time.
1, 1-2, 1-2-3, 1-2-3-4…
[A] Kipping or C2B
[F] Unbroken Strict Ring Rows

*Set rings to hip-height, set feet on 16″ box – break between sets, get as far as you can.
*For kipping, only skinny bands. Reset each set by standing on a box or something next to
you, before you attempt your next set.

B. For time
40x Back Squat
40 Cal Row
30x Front Squat
30 Cal Row
20x OHS
20 Cal Row

[A] 75/45# – same # through out.
[F] 45/33# or air squats each round if you’re very new.

C. 1 Down and Back Plate Push in North Room.  Pick your poison (weight).  Scale to one length if needed.

1. Don’t forget Freeze Fest is Saturday January 17th!  It’s a fun day of competition and this year it’s located at Champions Hall in Eden Prairie.  Come cheer us on!

http://www.freezefestchallenge.com

Tyler – Bustin’ out some dips.

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Wednesday December 16, 2014

Posted by on Dec 16, 2014 in Blog |

A. 4 Sets Each

Overhead Squat:  Working up in weight
[A] Work up to heavy set of 3 reps – not for a max
[F] x6 w/ 1 second pause at bottom

Rope Climbs x2 ascents ADAP [as difficult as possible]

L-Sit:  Accumulate 20 seconds total
[A] L-Sit
[F] Tuck Hold or slightly extended legs

Note:  The L-Sit/Tuck helps to engage your midline musculature during OHS.

B. In 2 attempts, find the heaviest 15 rep OHS.
[A] Challenging set of 15 (or how many reps you can complete of your goal)
Example: If you want 150 for 15 & get 12, your score is 12.
[F] 10 reps w/great form.

C. 5 min AMRAP – Fast turnover.
5x DB Snatch from Floor [either arm]
[F] From Hang
20m Shuttle Run [10m out, 10m back]

OLYMPIC WEIGHTLIFTING CLASS

Clean from Mid-thigh with double bounce
2-2-2

Clean Transition (knee to pockets) + Clean pull (above knee) + clean above knee
2 x 2(1+1+1), 2 x (1+1+2), 2 x (1+1+1)

Clean Starts
4-4-4

Fancy shoes.  Fancy lifts.

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Tuesday December 16, 2014

Posted by on Dec 15, 2014 in Blog |

A. 4 Sets Each: Single Leg Strength

Barbell Walking Lunge x8 each leg (behind the head-alternating legs-climbing weight)

Single Leg KB Deadlift x8 each leg – hold kettlebell in the opposite hand from the leg that you are balancing on.

B. “Lact-Hate”
1500m row [try for about 90% effort on this]
50x OH Swings
[A] 28kg/20kg
[F] 16/24kg or scale
30x Burpee Box Jump Over (24/20)
[F] Burpee Box Step Over – alternating legs each rep – adjust height as needed

Now that’s a hand-release push-up Tanya!

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Monday December 15, 2014

Posted by on Dec 14, 2014 in Blog |

Warm up + Clean Review and Split Jerk foot work.

We’ve been working on positions and smaller segments of the clean, so good luck if you’d like to find a new PR!

A. Spend about 15-20 minutes, climbing.

[A] Build to a 1RM Clean & Jerk
Load should generally be 60%, 70, 80, 85, 90, 90+, 90+, 90+
Do some warm ups before the 60%

[F] 3x Hang Power Clean + 3x Push Press (if you’re still fairly new)
Option B: 1x Power Clean + 1x Push Press (if you’re a little more intermediate and would like to find a 1RM)

B. 3 rounds for time (looking for about 8-12 min for this)
10x Cluster
[A]@40-50% of 1RM
[F] DB Thruster x15
15x Pull Ups (Kipping/Jumping/Ring Row)
30x Double Unders/Speed (60x singles)

Some tips on your cluster loading (clean + thruster):

The 40-50% of A for the clusters is to give you some coaching room & help you choose a weight to where you can finish this workout in the proper time frame.

Some people can go really heavy on A, but conditioniong is poor, so they’ll need to be closer to 40%.

An athlete with more of an endurance base might have a less strong 1RM CJ, but can operate at 80% for a long time…they’d be better at 50% for this workout as they need more relative strength gains.

Couple reminders and updates:

We’re trying to skim away massive credit card fees each month, so a couple things we need your help with:

1. Please bring in a voided check if you haven’t already done so.  We’d like to start using EFT on membership dues as much as possible to avoid extra fees.  Thanks!

2. Retail:  Credit card fees really add up here as well, for many of the single items sold.

The items below can be bought individually with cash, or if using your CC or EFT account, then in a small bundle:

Rx Bars: 2 or more
Food as Fuel Squeeze Packs: 2 or more
Kill Cliff: 2 or more
Bison Bars: 2 or more
SFH Singles: 2 or more
Push Singles: 2 or more

3.  A new winter hoodie sample is here!  We’ll be doing pre-orders on this.  Cost will be $50 or less depending on how many orders we have. A size medium (unisex) will be at the gym in order for you to make a decision on what you’d like to wear proudly!

We’ll be collecting pre-orders thru December 19th, and should expect delivery right after the New Year.  Pre-order sheet will be at the front desk.

Charlie and bar facing burpees…..

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Friday December 12, 2014

Posted by on Dec 11, 2014 in Blog |

A.  4 Sets:  One set every 2 minutes
[A]  3-Position:  Pockets, below knee, floor (climbing each set)
[F] 3x Hang power snatch

B. 4 Sets: One set every 2 minutes
[A] Snatch High Pull from floor x4 Reps
[F] Snatch Grip Deadlift x4 (end in pocket position, no shrug)
Weight should be heavier than A

C. 4 min AMRAP: Rest 2 min: 4 min AMRAP

AMRAP #1
10x Pull Ups (Scale accordingly, no thick bands)
30 Double-Unders/Speed [F] 60x Single Unders

AMRAP #2
10x Hang Power Snatch (95/65)
10x Burpee

Holiday Schedule:
Christmas Eve: 6am/7am/8:30am
Christmas Day: Closed
Day after Christmas: 4/5pm
New Years Eve: Regular classes during day, then 4/5pm
New Years Day: Closed

Couple reminders and updates:

We’re trying to skim away massive credit card fees each month, so a couple things we need your help with:

1. Please bring in a voided check if you haven’t already done so.  We’d like to start using EFT on membership dues as much as possible to avoid extra fees.  Thanks!

2. Retail:  Credit card fees really add up here as well, for many of the single items sold.

The items below can be bought individually with cash, or if using your CC or EFT account, then in a small bundle:

Rx Bars: 2 or more
Food as Fuel Squeeze Packs: 2 or more
Kill Cliff: 2 or more
Bison Bars: 2 or more
SFH Singles: 2 or more
Push Singles: 2 or more

3.  A new winter hoodie sample is here!  We’ll be doing pre-orders on this.  Cost will be $50 or less depending on how many orders we have. A size medium (unisex) will be at the gym in order for you to make a decision on what you’d like to wear proudly!

We’ll be collecting pre-orders thru December 19th, and should expect delivery right after the New Year.  Pre-order sheet will be at the front desk.

Power to the Pink!

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Thursday December 11, 2014

Posted by on Dec 10, 2014 in Blog |

A. 6 Sets – Wave Loaded Back Squats
[A] 5-4-3, working up in weight.  Rest after each wave load accordingly.

For each wave load, the goal is to increase throughout (plus increase through each set).
For example:
Set 1: 155-165-175
Set 2: 158-168-178
and so on…..
The first wave load should start around 50-60% for your first set of 5.  Be strategic.  If you’ve kept track of your numbers, you have a better chance of knowing how to pace this out. Otherwise, coaches will help.

[F] Work up to a tough set of 5 reps, no tempo.

B. 12 min AMRAP [high muscle endurance]
[A]
15x Wall ball
10x Overhead Walking Lunge Steps total [holding bumper plate]
5x Shuttle Run [10m each way, 100m total]

[F]
10x Wall Ball
10x Walking Lunge Steps
5x shuttle run [10m each way x5, 100m total]

UPCOMING HOLIDAY SCHEDULE:

Christmas Eve:  6am/7am/8:30am
Christmas Day:  Closed
Day after Christmas:  4/5pm
New Years Eve:  Regular classes during day, then 4/5pm
New Years Day:  Closed

Freeze Fest on Saturday, January 17th!  This is one of our favorite annual competitions because it is so spectator friendly with exciting WODs and fun new team events to challenge us!  Check out the website for location in Eden Prairie.

Mary – soon to be an Athlete Immersion 101 graduate!

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Wednesday December 10, 2014

Posted by on Dec 9, 2014 in Blog |

A. Upper Body Gymnastics Testing: Push/Pull, alternate 5 sets each.
[A]
1 rep Strict Weighted Pull up
1 rep Strict Weigthed Dip [static or ring]

Note: If you have your own bodyweight, but not necessarily strong enough for sufficient extra weight, then perform max bodyweight reps per set of each movement.

[F]
Max Rep Ring Row @1010 tempo – as soon as tempo breaks, set is done
Max Rep Hand Release Push Ups 1010 tempo – as soon as tempo breaks, set is done.
OR Max Rep Push-ups on toes at the angle that you can perform a decent set with.

B. 3 sets:  1 min per station, rest 1 min after all 3 stations are complete
OH Swings (18/24kg)
V-ups/Sit Ups
Row for Cal [all]

C.  1-arm Farmer Carry (North Room):  Each set is 3 lengths. Perform heavy farmer carry 3 sets on each side.

Maddy – in strength and beauty!

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