Blog

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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Friday April 11, 2014

Posted by on Apr 10, 2014 in Blog |

FUNDAMENTALS

Warm up BS to the set of 3, working load for WOD.  Use box squats if necessary.

10-12 Rounds: Untimed
3 BS
10 Second Seated Ring Pull Hold
40 Second Plank (bodyweight)

Finisher:  200-300 Single jump rope skips in the least amount of sets possible.

FITNESS

Warm Up BS to your working load.

12 Rounds: Untimed
3 Challenging BS
10-15 Sec. accumulated pull-up hold (use band to help you stay in your flexed arm hang)
40 Second weighted plank (25/35)

Finisher:  300 Double Unders or speed jumps in the least amount of sets possible.

PERFORMANCE

Warm up BS to working load

12 Rounds: Untimed
3 Challenging BS
15 Second accumulated pull-up hold on rings
40 Second weighted plank (45/55lb)

Finisher:  300 Double unders in the least amount of sets possible.

On May 24th we will be doing  Murph, 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.

What’s On Deck:

A.  Coach Kate will be out of town Friday, and returning Monday.  She’ll be coming back with a few tricks from the Catalyst Athletics Olympic Weightlifting Certification!  Please direct email to staff@theathletelab.com, if you need to get a hold of a coach.

A.  Head over to Bernick’s Arena in St. Cloud on Saturday for the Cold War Throwdown!  See event details HERE.  Coach Beth Z, Coach Jeannie, Chris J., Brook H., Jesse V. and Kate J. will be giving it 100%!

B.  Eat C’Lean for Fat Loss Seminar is on Sunday at 12:15pm, headed up by Dan Kenney.  This seminar is complimentary!  Get educated so you know the WHY behind your nutrition and why you might be STUCK.  Hormones anyone?  Register for a spot HERE.

Dan Kenney is a Master Level Trainer with over 10+ years experience in the fitness industry, is an avid CrossFitter, and competitive powerlifter.  He has his bachelors degree in Exercise Science, is Precision Nutrition Certified, and is a Certified Strength and Conditioning Specialist.  He is credited as a Certified Weight Loss Coach and Newleaf Metabolic Specialist.  Dan brings a passion for all things health and fitness, and has both the personal and professional experience to help you reach your goals.

 

 

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Thursday April 10, 2014

Posted by on Apr 9, 2014 in Blog |

FUNDAMENTALS

Single KB Deadlifts (practice hip-hinge) or 5×5 Conventional Deadlifts
(coach’s discretion)

10-9-8-7-6-5-4-3-2-1
Deadlift (KB or Barbell)
P-lette Dips

Finisher: 3 x 100m Double’s Farmer Carry

FITNESS

SLDL 5×8

10-9-8-7-6-5-4-3-2-1
Deadlift (133/185)
Ring Dips

Finisher: 3 x 100m Double Farmer Carry

PERFORMANCE

SLDL 5×8

10-9-8-7-6-5-4-3-2-1
Deadlift (183/295)
Ring Dips

Finisher: 3 x 100m Double Farmer Carry

Tyler from EVO Neurological Therapy, zapping Jim.  It’s a good pain, don’t worry!  :)

P1030675

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Wednesday April 9, 2014

Posted by on Apr 8, 2014 in Blog |

FUNDAMENTALS

Positions from floor + Hang Power Clean + Front Squat
Move weight up per coach’s discretion.

For Time:
Walk/Jog 400m
12 Power Clean + Front Squat
Walk/Jog 400m
9 PC + FS
Walk/Jog 400m
6 PC + FS

Finisher:  30-50 KB Cross Chops

FITNESS

Clean – Heavy single (or continue working on your power clean + front squat)

For Time:
Run 400m
15 Clean (83/115)
Run 400m
12 Clean
Run 400m
9 Clean

Finisher: 50 KB Cross Chops Total

PERFORMANCE

Clean – Heavy single

For Time:
Run 400m
15 Clean (108/150)
Run 400m
12 Clean
Run 400m
9 Clean

Finisher: 50 KB Cross Chops Total

What’s On Deck:

A.  Coach Kate will be out of town Friday, and returning Monday.  She’ll be coming back with a few tricks from the Catalyst Athletics Olympic Weightlifting Certification!  Please direct email to staff@theathletelab.com, if you need to get a hold of a coach.  Thank you!

A.  Head over to Bernick’s Arena in St. Cloud  for the Cold War Throwdown!  See event details HERE.  Coach Beth Z, Coach Jeannie, Chris J., Brook H., Jesse V. and Kate J. will be giving it 100%!

B.  Eat C’Lean for Fat Loss Seminar is on Sunday at 12:15pm, headed up by Dan Kenney.  This seminar is complimentary!  Get educated so you know the WHY behind your nutrition and why you might be STUCK.  Hormones anyone?

Dan Kenney is a Master Level Trainer with over 10+ years experience in the fitness industry, is an avid CrossFitter, and competitive powerlifter.  He has his bachelors degree in Exercise Science, is Precision Nutrition Certified, and is a Certified Strength and Conditioning Specialist.  He is credited as a Certified Weight Loss Coach and Newleaf Metabolic Specialist.  Dan brings a passion for all things health and fitness, and has both the personal and professional experience to help you reach your goals.

Picture taking is easy when nobody moves for 30 seconds.

 

P1030709 

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Tuesday April 8, 2014

Posted by on Apr 7, 2014 in Blog |

FUNDAMENTALS

Push Press – work up to a 5

6 Rounds:
10 Box Pistols
10 Strict press
10 Ring Pulls

Finisher: 20 Goblet squats

FITNESS

Push Press – Heavy double

6 Rounds:
10 Pistols
10 HSPU/Strict BB Press
10 Pull-ups

Finisher: 20 KB Deck Squats

PERFORMANCE

Push Press – Heavy double

6 Rounds:
10 Pistols
10 HSPU
10 Pull-ups

Finisher: 20 KB Deck Squats

What’cha doing this weekend?  There’s a lot going on!  

A.  How about making a day-trip up Bernick’s Arena in St. Cloud  to cheer on some fellow Athlete Labbers at the Cold War Throwdown!  See event details HERE.

B.  Head on over to our Eat C’Lean for Fat Loss Seminar on Sunday at 12:15pm, headed up by Dan Kenney.  This seminar is complimentary!  Get educated so you know the WHY behind your nutrition and why you might be STUCK.  Hormones anyone?

Dan Kenney is a Master Level Trainer with over 10+ years experience in the fitness industry, is an avid CrossFitter, and competitive powerlifter.  He has his bachelors degree in Exercise Science, is Precision Nutrition Certified, and is a Certified Strength and Conditioning Specialist.  He is credited as a Certified Weight Loss Coach and Newleaf Metabolic Specialist.  Dan brings a passion for all things health and fitness, and has both the personal and professional experience to help you reach your goals.

Friday night social!

P1030720

 

 

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Monday April 7, 2014

Posted by on Apr 6, 2014 in Blog |

ALL LEVELS

Warm up Overhead Reverse Lunges (from rack).

EMOM:  12 Minutes (Climbing)
3/3 Overhead Reverse Lunges

“Annie”
50-40-30-20-10
Double Unders (sub as needed)
Sit-ups

Finisher:  800m run at moderate pace.

1.  Mother Nature might have decided to finally bring us spring.  We will be starting to get outside running (yeah!), so be sure to bring a layer if you need it in the early morning classes.

2.  RSVP:  Please sign up for classes before attending.  We really strive to offer you as much  personal attention in classes as possible.  The coaches need your help preparing for numbers and equipment, especially on busy nights.  Here is the link for your mobile device, if you have not received it in the past (very easy to sign up on your phone):

All you have to do is log in and make a bookmark:  http://CrossFitAthleteLab.zenplanner.com

3.  Spring/Summer Changes/Improvements:  About every 6 months or so, the staff revisits and evaluates what the current client needs are, where things are falling stagnant and anything else we find that we need to adjust.  It is time to do some spring cleaning and we are excited to bring more offerings based on requests and demand!  These changes will begin Monday, May 5th.

We’ll be getting out a larger email with all the deets later this week!  Stay tuned!

4.  Monday night Open Gym:  We have Open Gym availability from 7-8pm for the next few weeks before schedule changes take place.

5.  Nutrition for Fat Loss:  Be sure to RSVP for this this complimentary seminar on Sunday, the 13th at 12:15pm!

If you didn’t see our FB posting, our gym was featured in Whole9′s Blog in March!  Check it out HERE.

Beginners hangin’ out in “pocket” position.

 

 

 

P1030701

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