Tuesday July 29, 2014

Posted by on Jul 28, 2014 in Blog |

Weighted Push-ups

Strict T2B

Double KB Front Squat

WOD:  Adjust distance and reps to accommodate enough rest for yourself, for those who need to scale.
On the 2 minute x 5
Sprint 100m
2 Rope Climbs (sub 10 pull-ups – jumping, kipping, rings, etc)

Rest 3 minutes

On the 2 minute x 5
Row 200m
10 Wall Balls (16/25)

Spread the love of farmer carries ♥


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Monday July 28, 2014

Posted by on Jul 27, 2014 in Blog |

Warm up deadlift

5 Rounds:
7 Deadlift (225/153) (275/183)
30 Air Squats
10 HSPU (or 5-7 strict)

Sub:  5/5 Challenging strict KB presses for HSPU, scale air squats as needed for beginners.

400m Farmer Carry – L
400m Farmer Carry – R

C.  Skill if time – Box pikes, wall walks, handstands against wall or walking on hands.

1.  Congrats to Timberwolf CrossFit for getting 4th overall at the CrossFit Games this weekend.  WOW, that was fun to watch and way to represent MN!

2.  We’re did some reorganizing!  Making room for equipment to be in other areas, etc.  We have your notebooks and folders behind the desk.  Please pick them up and keep them with you in your gym bag.    If you want your records, come and grab ‘em!

3.  Last week to sign up for FuBarbell this coming weekend!  Register for either Saturday (more fundamentals and for those who are still connecting the dots) or register for Sunday (advanced athletes and coaches).  GO HERE.

4.  Don’t forget that the gym will be closed this coming weekend during the 2-day lifting camp.  Sorry for any inconvenience!

Thank you to CF Kids!! This is the first year Piper has been able to climb up the rock face to go cliff jumping. She never had the upper body strength to pull herself up before. She was between 10-12 feet high. She had a blast!  - Emily

CrossFit Kids will start back up in September.  Stay tuned….

Canada 2014 Part 2 219  Canada 2014 Part 2 238

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Friday July 25, 2014

Posted by on Jul 24, 2014 in Blog |

21-15-9 (not timed, moderate pace)
Hip Xtns
DB Cosack Squats (Total)
Switch Grip Strict Pull-ups
Row for Calorie

Ascending Ladder: 10 minutes
20 Double Unders (Sub Speed Jumps, singles)
2 Situps, 4 sit-ups, 6 sit-ups, 8 and so on…

Add 2 sit-ups per round.  Get as far up the ladder as you can.

Don’t forget to catch some footage this weekend!


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Thursday July 24, 2014

Posted by on Jul 23, 2014 in Blog |

Fitness/Performance:  Spend about 12 minutes finding a heavy single Push Press
Fundamentals:  Spend about 12 minutes finding a heavy 5 rep.

Then, take 70% of that.
3 x 1 minute on/1 minute off.  Max reps.

Fitness/Performance:  Spend about 12-15 minutes finding heavy single Front Squat.
Fundamentals:  Spend about 12-15 finding a challenging set of 5.

Then, take 70% of that.
3 x 1 minute on/1 minute off. Max reps.

Coming the first week of August:  We’ll be starting our new programming!  Stay tuned for more insight and information regarding this.  There will be a lot of conversation back and forth the first month between Coach Kate and Tim Thackrey to make any adjustments and fine-tune our needs.  We’ll also fill you in on Tim’s background and so forth.  More to come!

Update on Wednesday evenings:  The north room is available for Open gym at 5pm starting next week.  Please sign off with a coach before coming to Open Gym.  You must be well versed in the lifts and other movements, since the main coach will be taking care of regular class.

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Wednesday July 23, 2014

Posted by on Jul 22, 2014 in Blog |

Stiff-leg DL
5 x 10

For Time:
Run 200m
40 DB Snatch (30/50)  (40/60)
Run 200m
40 Pistols
Run 200m
40 OH Swings (20/28)  (24/32)
Run 200m
40 Push-ups

Up and Coming:

1.  Do you remember those juicy Washington peaches last year that were delivered?  They’re back!  Our own Amy E. brings them to you in September when they are delivered to the gym.  Buy and box of peaches and support a swim team!  They are truly the best you’ll ever have.  Order yours at the front desk.

2.  CrossFit Games aired live on ESPN this weekend.  Friday and Saturday night yo’!

3.  FuBarbell August 2nd/3rd.  Just a reminder, we’ll be closed that weekend.


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Tuesday July 22, 2014

Posted by on Jul 21, 2014 in Blog |

Back Squat – 90%
7 x 1

Fundamentals:  Work set of 5 x 5

Back Squat (60-63% of max)
C2B Pull-ups (or scaling variations)

Finisher: For 4 minutes with arms extended (not on elbows), switch between regular plank, R-sided plank, L-sided plank without dropping to floor. Switch positions as needed.

Don’t forget the CrossFit Games are on this weekend LIVE on ESPN.  Friday night from 6-7pm and Saturday from 5-7pm.

FuBarbell:   August 2nd/3rd.   Register HERE.


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Monday July 21, 2014

Posted by on Jul 20, 2014 in Blog |

This is a great way to break down the Oly Lifts.  For more advanced, you know how to take heavier loading and still work on skill/precision.  This should still be hard work for advanced athletes.  For others who are still putting the pieces together, it’s a great way to segment them.

EMOM:  3 minutes
HPC from Pockets x 4

EMOM: 3 minutes
HPC from mid-thigh x 4

EMOM: 3 minutes
Power Clean x 4

EMOM: 3 minutes
Clean x 4

AMRAP: 10 minutes (not meant to be touch and go, semi-challenging loading)
Clean (83/115)  (108/150)  (Or power clean + front squat)
1/1 Front Rack Lunge
Push Press
Back Squat

Overhead barbell lunges are just one of the many movements athletes are performing in the CrossFit Games coming up this weekend!  Streaming LIVE on ESPN Friday night from 6-7pm.  Saturday 5-7pm.

Check out our FB page for photos of the paddle boarding day at Lake Owasso!  Let’s definitely do that again.  Thank you to Coach Cooper for putting that together.  Great time!

Arjun keeping fit while at home from college.  


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Friday July 18, 2014

Posted by on Jul 17, 2014 in Blog |

Warm up Deadlift

20 Minutes moderate pace:  STRENGTH

3 Challenging DL (Fundamentals work in moderate loading, sets of 5)
3 Ring Pull-ups + 5 second flexed arm hang (Sub 5 switch grip strict pull-ups)
3/3 KB Thrusters (16/24kg) (20/28kg)

Finisher:  100 Sit-ups

See you at Lake Owasso on Sunday from 3-7!  Grillin’ time.  Bring a dish/meat and if you want something particular to guzzle, BYOB.  Everything else is supplied.

Dana – the push-up made to look easy.

P1050192  P1050193

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Thursday July 17, 2014

Posted by on Jul 16, 2014 in Blog |

Review Power Snatch

9-6-3  (Not timed)
Power Snatch (moderately heavy)
Ring Inversions (no spotter, you must know how to do these)
Sub: hanging scapular pull-up + L-raise or knee up.

8 Rounds: Rest 45 seconds in between
40 Double Unders
80m Shuttle Sprints



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Wednesday July 16, 2014

Posted by on Jul 15, 2014 in Blog |

A.  Partner Row 5000m

B.  For time:
2 Rounds:
400m Run
30 Overhead Barbell Lunges (53/75) (63/95)
Lunges can be inside or outside.

Note: Please park in the south or north lot as best you can, so we keep as much space in the lot clear.  Thank you!

Don’t forget to head on over to Lake Owasso from 3-7pm this Sunday!  Bring a dish and your own meat to grill.  We’ll have supplies, grill, some non-alcholic beverages, etc.  BYOB if you want.  Please RSVP your attendance so we know what to expect.  Thank you!

Reminder:  The gym will be closed Sat/Sun of August 2nd/3rd while we host FuBarbell Lifting Camp.  For those of you who want some in-depth learning of the Oly Lifts and haven’t quite connected them yet, be sure to register for the FIRST day on Saturday.  REGISTER HERE.


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