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Monday, May 25, 2015

Posted by on May 24, 2015 in Blog |

Happy Memorial Day!

Thank you to all who have served and made the ultimate sacrifice. We greatly appreciate what you have done. Today’s workout is in honor of you.

“Murph”

For Time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

We will begin at 9:30am. Stay afterwards for socializing, food, and the greatly anticipated removal of Jesse V’s beard!

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A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill akey Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

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Friday, May 22, 2015

Posted by on May 21, 2015 in Blog |

CROSSFIT CLASS:

SKILL/STRENGTH

FOR DIFFICULTY/QUALITY
5 x 7 Deadlift

METCON

FOR TIME
BENCHMARK
“Jackie”
1000m Row
50 Thrusters (45lb)
30 Pull-ups

UPCOMING AT TAL:

SUMMER IS HERE! (Well, kinda.)
But what we really mean is that PARK WODS ARE COMING again to TAL!

First one of the season will be June 30th at 8:30am @ Snail Lake Park!

Mark. Your. Calendar.

More info soon!

TAL0429

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Thursday, May 21, 2015

Posted by on May 20, 2015 in Blog |

CROSSFIT CLASS:

SKILL/STRENGTH

Weighted Push-ups or ADAP
5 x 3

3 Rounds:
10 Pistol Roll-back (Candlestick roll to pistol)
Handstand Skill Work
(2 Wall Walks / 45sec – 1min Hold / 10m Walk on hands)

METCON

Sleds: 5 Each
50 feet down, 50 feet back.

Teams of 3 or 4 share sled. Full rest in between.

UPCOMING AT TAL:

What is good posture? How do I get there? What do I do to maintain it?
To get the answers, sign up for our Mobility Clinic (led by Coach Nick) on Saturday, June 6th.
Sign me up!
TAL0504

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Wednesday, May 20, 2015

Posted by on May 19, 2015 in Blog |

CROSSFIT CLASS:

SKILL/STRENGTH

FOR TOP WEIGHT
6×2 Touch n Go Power Clean
••20 minute cap.

METCON

FOR ROUNDS+REPS
AMRAP: 15 minutes
12 Power Clean (73/115) (63/95)
15 V-ups / Sit-ups
6 x Shuttle Sprints

OLYMPIC LIFTING CLASS:

At 90% of 1RM
5×1 Clean and Jerk
5×1 Snatch
Back Squat
Deadlift
*5 Sets at top %.

UPCOMING AT TAL:

Memorial Day Murph is coming up on MONDAY!

We are just shy of our goal of 50 people, so if you are one of those who is on the fence about signing up, JUST. DO. IT!

The workout can be scaled for everyone, Jesse is shaving his homeless man beard, Kim will jump for joy, and we will enjoy burgers and socializing after. Why WOULDN’T you want to be there?

The fun begins on Monday, May 25th at 9:30am.

Sign me up!

TAL0656

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Tuesday, May 19, 2015

Posted by on May 18, 2015 in Blog |

CROSSFIT CLASS

SKILL/STRENGTH

BENCHMARK
FOR BEST/WORST SCORES

3 Rounds of Max Unbroken Pullups
*2 min rest between sets

METCON

“Iron Lung”
FOR TOTAL TIME
2 Rounds
Row 800m
Rest exactly 3 minutes
Run 800m

UPCOMING AT TAL:

Do you have a friend that you’ve been DYING to bring to the gym, but they’re just not into the whole “CrossFit Thing?”

Why not bring them to AIM?

Complimentary week of AIM is June 8th-12, (for you and your friends!)

If you love us at TAL, then spread the word to your friends! We really appreciate it!

TAL0696

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Monday, May 18, 2015

Posted by on May 17, 2015 in Blog |

CROSSFIT CLASS

SKILL/STRENGTH

BENCHMARK:
OHS – 1RM or 3RM
(Coach’s discretion)

METCON

FOR TIME
5 Rounds:
10 DB Thrusters
20 Russian Swings (22kg/28kg)
**12 minute cap

Huge congrats goes out to all of our competitors representing The Athlete Lab this weekend both at the Solcana Olympic Weight Lifting Meet as well as Mayhem in Mankato CrossFit Competition! You all did GREAT! We are so proud of you!
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Friday, May 15, 2015

Posted by on May 14, 2015 in Blog |

CROSSFIT CLASS

SKILL/STRENGTH

Skill / Strength
**22-25 minute cap.

Back Squat
A: 1RM
F: 3RM
Beginner: 3 Reps @ 30X1 Tempo

METCON

10-9-8-7-6-5-4-3-2-1
Back Squat (103/145) (83/125)
HSPU (Sub Strict KB-Doubles)
**15 minute cap.
TAL0862

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Thursday, May 14, 2015

Posted by on May 13, 2015 in Blog |

CROSSFIT CLASS:

SKILL/STRENGTH

FOR TOP HEIGHT
Max Height Box Jump (BENCHMARK)
*15 min cap

METCON

FOR BEST/WORST TIME
“Baseline” (BENCHMARK)
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
*Rest 5 minutes and repeat
*20 minute cap

If time: Ankle mobility, Calf rolling/mobility.

UPCOMING AT TAL:

Have you heard? We are launching a new program called A.I.M. (Athletes in Motion)! Essentially, these 1 hour classes will be very similar to our Saturday morning workouts. No barbells, but still a great sweat fest!
We want you to try it out and let us know what you think! Best part? We’re letting you try it for FREE for a week! (meaning these won’t count towards your regular CrossFit classes.)

Try it out the week of June 8th-12th!
You may also bring a non-member friend to try it out as well, also FREE!

Class times:
Mon/Wed/Fri @ 6am
Mon/Tues/Thu @ 6pm

AIM Yellow Transparent

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Wednesday, May 13, 2015

Posted by on May 12, 2015 in Blog |

CROSSFIT CLASS

SKILL/STRENGTH

Skill / Strength – Approximately 20 minutes

Snatch Balance
A: 2-2-2-1-1-1-1
F: Work up to a set of 3
**OHS mobility work and lighter loads, if needed.

METCON

6 Rounds:
5 Power Snatch (125/83) (105/73)
5 OHS
100m Run
•12 minute cap.

OLYMPIC LIFTING CLASS

1 set at 75%
3×2 Snatch
3×2 Clean and Jerk
Clean Pulls (3×3 @90%, 95%, 100%)
4×5 Single Leg Jumps for Distance

CRHS FGB SCALE 1 min AMRAP Air Squats
1 min AMRAP Pushups
1 min AMRAP Situps
2 min Rest
*repeat

UPCOMING AT TAL

Friends and Family Day is back! Saturday May 30th at 8am! 

You are cordially invited to bring your family, relatives, friends and acquaintances to TAL! You’ve been talking about what it exactly is that gets you moving and in shape, now you can show them!

How?

Anyone can participate, have fun and enjoy what we have in store for you. Guest sign-up sheet will be at the front desk until the end of May. Please let us know how many peeps you’ll come with so we can staff appropriately! Then, all you have to do is show up!

TAL0173

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Tuesday, May 12, 2015

Posted by on May 11, 2015 in Blog |

CROSSFIT CLASS

SKILL/STRENGTH

5 Sets:
20 Hollow Rocks
30 Second Plank Hold
5-7 Strict Toes to Bar or Hanging L-raise

THEN:

1-2-3-4-5-6-7-8
ADAP Strict Chin-ups
ADAP Dips (Rings, Scaled)

METCON

Tabata: Deadlift & Burpees
Alternate movements with each 20 second interval
for a total of 8 minutes.
You will do 8 intervals of deadlifts and 8 intervals of burpees.
(123/175) (93/135)
Score is lowest # of deadlifts + lowest # of burpees.

(A good aim is to stay around 10-12 deadlifts and 6-7 burpees)

Shoulder Mobility – Coach’s choice

UPCOMING AT TAL

Memorial Day is just around the corner! Start your day off with a great workout, burger and socializing, and then watch Jesse become a whole new man without his beard!
More info and sign up here!

TAL0917

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