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Friday, February 27, 2015

Posted by on Feb 26, 2015 in Blog |

SKILL/STRENGTH

FOR TOP WEIGHT:
5×5 Front Squats w/ 3 second pause in bottom.

METCON

5 Rounds FOR TIME:
20 KB Swings (A: 24/16) (F: 15/8)
10 ADAP Strict Pullups/Switch Grip (A: Weighted) (F: Banded)
*15 min cap

FINISHER:  Mobility Work

 

OPEN WOD 15.1 – We will have scaled versions all set!  Rx, Scaled, TAL Fun Scaled!

AMRAP for 9 minutes: (75/115)
15 T2B
10 Deadlift
5 Snatches

Then, at 9.01 to 15:00
Establish a 1 rep Clean and Jerk

Both WODs are scored separately to get your final ranking.

Gym opens at 4:30 Friday night!  Movement prep and rules at 5:15pm.  First heat at 5:30!

See you all there!

Friday Night Lights V3

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Thursday, February 26, 2015

Posted by on Feb 25, 2015 in Blog |

SKILL/STRENGTH

FOR TOP WEIGHT:
5×3 Snatch (F: Hang Power Snatch+ Slow OHS Down)
*20 min cap

METCON

In “Death by” format FOR ROUNDS+REPS:
3 DB Push Press (A: 40/30) (F: 30/20)
Box Jumps
*Push press reps stays constant throughout.

Written by:  Coach Nick

When I first came to The Athlete Lab, one of the first things I noticed was the style of warmup. Some people call it long, some call it routine, some aren’t really sure what to make of it. I call it perfect.

Most people who work out at The Athlete Lab might be unaware of how other gyms warm up. I’ve visited many different gyms, and here are some of the different ways I’ve seen them warm up.

1. You walk in to class 5 minutes early, and the warmup is on the board. You are expected to do the warmup on your own, without guidance, before class starts. Most people who show up right on time for class, miss the warmup…while another fair chunk of people just don’t do it. The warmup is usually something like “Row 500m, then 3 Rounds of Cindy”. Everybody still feels a little tight, and most show up to class 20 minutes early to make sure they can stretch themselves out since they’ve had injuries caused by a lack of warm up.

2. Class starts on the hour, and the coach gathers everyone around the board. They brief the workout, then have everyone 15 burpees and a 250m row. Then they start the workout. Nobody is sweating.

3. 5 minutes are given at the beginning of class for the athletes to warm themselves up at their own pace while the coaches mingle with the athletes. Nobody is breathing heavier than when they walked in.

4. Class starts on the hour, and the coach has everybody run several laps around the perimeter of the gym to circulate blood flow to the muscles. They do some ballistic and dynamic movements to prep the muscles for fast contractions. Then they do some mobility work for the neck, shoulders, spine, hips, knees and ankles with dynamic movements. This is all instructor led. The instructor gives a slight summary of the WOD throughout this process. Everyone has broken a sweat, their joints are lubricated and ready for intense activity. The mobility work done every day also helps create a more flexible athlete.

Can you guess which one was at The Athlete Lab?

An overview of a good warmup might look like this:

• General Warmup- Low intensity movement like running or rowing to increase blood flow to the muscles. Should elevate heart rate and cause a very slight shortness of breath. This is followed by performing dynamic movements that target all joints, helping with stiffness and increasing range of motion (ROM) while also prepping the energy systems for activity. This usually takes between 10-15 minutes.

• Specific Warmup- This involves movement prep, aka warming up the movements that are in the workout for the day. Depending on the number of movements and the desired intensity of the workout, this can usually range from anywhere between 5-10 minutes.

The warmup that we perform at The Athlete Lab hits all of these points each and every day. This is also the same warmup that the instructors at my CrossFit Level 1 and 2 courses brought us through. In summary, treat your body right with a good warmup by showing up to class on time and getting yourself ready for a day of CrossFit!

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Wednesday, February 25, 2015

Posted by on Feb 24, 2015 in Blog |

SKILL/STRENGTH

FOR BEST SCORE, 3 Rounds of:
2 min max double unders (F: speed jumps)

*1 min rest between rounds

METCON

Reverse Factorial FOR TIME:
10-9-8-7-6-5-4-3-2-1 of:  Squat Clean (A: 155/103) (F:115/83)
1-2-3-4-5-6-7-8-9-10 of:  HSPU (ADAP Push-ups, Weighted, Deficit, etc.)
*30 min cap

Be sure to check out the latest post on our private member page about logistics for FRIDAY NIGHT LIGHTS.  Once the WOD is announced on Thursday night, coaches will be putting competitors in heats to keep things organized and moving smoothly. 

You MUST RSVP by Thursday at 6pm, so we can plan accordingly.  Thank you!

Head on over to the big screen on Thursday night at 7pm for the WOD unveiling!

 

 

 

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Tuesday, February 24, 2015

Posted by on Feb 23, 2015 in Blog |

SKILL/STRENGTH

3 Rounds FOR DIFFICULTY:
15-20 GHD sit-ups (weighted if possible) (F: limit ROM to parallel)
10 ADAP Ring Dips (F: banded ring dips/ Static)
5 ADAP Box Jumps

METCON

15 minute AMRAP FOR ROUNDS+REPS:
7 DB Strict Press (A:40/30) (F:30/20)
25 Air Squats
100ft Farmer Carries w/ plates (pinching plate near top ridges) (A:45/35) (F:35/25)

Note:  We have 55lb plates in the North room for those who need heavier plates to pinch.

Are you procrastinating!!?  Sign up HERE.

Friday Night Lights V3

 

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Monday February 23, 2015

Posted by on Feb 22, 2015 in Blog |

SKILL/STRENGTH

4x3min EMOM w/1 min rest between rounds FOR QUALITY:
3 Deadlifts (A:80%) (F:  Challenging)

METCON

FOR ROUNDS+REPS:  Add 1 rep to your set at the top of each minute for as long as you can.
Death by Pull-ups (F: Ring Rows/Jumping)
*Everyone will be doing something for at least 15 minutes. If you drop out at minute 12, for example, continue on until minute 15 doing KB Sumo High pulls instead.  Try to surpass 15 minutes if you can, regardless of whether you have to switch out movements.

Reminders:  Sunday Open Gym and Oly/Strength class added starting next Sunday from 10-11:30am.  Oly/Strength class is expanded on Wednesday nights starting in March until 7:30, with added lifts and plyometric work.

Rock Bottom Brewery:  Saturday the 28th around 7pm for Coach Brook and Jason’s final farewell!  Off to Illinois and we will miss them dearly.  Everyone is welcome, so head out on the town and meet some new peeps!

Friday Night Lights is coming up this week!  

All RSVP’s must be in by Thursday evening so we can organize heats, number of people and logistics.  15.1 will be announced on the CrossFit Games site at 7pm and we will have the 10 foot screen projector set up to view the announcement!  Head to the 6pm class, and stay to find out the first WOD!

ALL MAKE-UPS must be done on Saturday’s at 9am through March (It’s not Open Gym, it’s time reserved for those that need this make-up day).  Contact staff@theathletelab.com if you plan on needing that day to do the Open WOD.

Scaled heats will go first, starting at 5:30pm.  We will have the official Rx and Scaled workouts available, along with a further scaled WOD version of 15.1, if needed.

Gym will be open at 4:30pm.  Come in, sign up for your heat on the whiteboard.  Warm-up is on your own.  Rules, movement prep and pairing you up with a judge will be at 5:15pm.

Time to have some fun, let your adrenaline take over and surround yourself with awesomeness!

This Friday’s charity drive:  As many Sweat Angel check-ins as possible!!!

Friday Night Lights V3  SA_LongLogo_800RGB

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Friday, February 20, 2015

Posted by on Feb 19, 2015 in Blog |

SKILL/STRENGTH

5 Sets FOR QUALITY:
3 Back Squats (A: 70-75% 1RM) (F: ADAP)
2 KB Turkish Getups (total) (A: 24/16kg) (F: 16/10kg)

METCON

21-15-9 FOR TIME:
Cleans (A:115/83) (F: 75/53)
Box Jumps (A:24/20) (F:20/16)

Written by Coach Nick:

Every year, several hundred thousand people sign up for the CrossFit Open, which is the first qualifier to reach the CrossFit Games. Out of those several hundred thousand, about .01% make it to the CrossFit Regionals, which is the second qualifier to the Games (our Regionals is at the Minneapolis Convention Center this year on Memorial Day Weekend!).

Out of that small percentage of people, about 2% of them will proceed onto the Games. These people enter The Open for competition. The other 99.9% of people who compete in the CrossFit Open register for an entirely different reason.

For some, they do it for the sake of the CrossFit community. They want to be a part of something big, something that is dramatically changing the world of fitness and inspiring others to do what they do, as well as support others who share the same goals as they do. They compete in the Open with their friends, some do it every Friday night with the rest of the gym, others do it for personal achievement.

People compete in marathons, triathlons, mud races, etc. These are all ways to express fitness and to show others what they have been working so hard for, as well as, proving to themselves that the days spent inside the gym were worth it. The results achieved are the products of hard work, tenacity and an unwillingness to quit.

Many people (in fact I would be confident in saying that the majority of people) set personal records for themselves while competing in the Open. Take the Open workout a few years ago, “12.4” and “13.3” (which were the same workout, repeated for the sake of testing progress across the entire CrossFit community):

12 min AMRAP of:
150 Wall balls (20/14)
90 Double-unders
30 Muscle-ups

I’ve come to call this workout “PR City”. I’ve witnessed people PR their “Karen” time (the 150 wall ball portion of this), get their first double under (or a new max unbroken double under PR), their first muscle up, as well as their max unbroken muscle ups. I clearly remember seeing people get their first double under, and continue on to get another 89 double unders, only to fall short and get stuck on the muscle ups.

That is still a huge success on a workout. Here’s what happened next – Those people who failed to make the double unders or the muscle ups, or even had a hard time on the wallballs, discovered what their weaknesses were, and they were now motivated to work on them.

The cool thing about the Open, is that as much as it is a competition….more importantly it’s an opportunity to bring out the best of yourself. If everyone challenged themselves with something and were held to a high standard, they could achieve, or be set on the path to achieve and progress to their goals down the road.

I challenge every single person who calls themselves a CrossFitter to register for the Open at The Athete Lab HERE, or for the globally ranked Open HERE, and support the community that shares the common goal to be better than you were yesterday.

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Thursday, February 19, 2015

Posted by on Feb 18, 2015 in Blog |

SKILL/STRENGTH

Inverted Tabata L Sit/Tuck hold (A: Rings) (F: Paralettes) FOR QUALITY

10 seconds on.  20 seconds off.

METCON

“CF Open 12.1″
7 min AMRAP FOR TOTAL REPS:
Burpees

Now before everyone goes MIA on this one – let’s get some frame of reference.  This WOD was the first in The Open in 2012 and lots of groans about it.  However, it was fun to see just how many you could actually get once people could compare themselves to others and it ended up being pretty dang fun!

Everyone should shoot for about 80, as that is an all around fair score. More competitive people should be looking at 100 in under 7 minutes. Top scores were above 150 for women and above 160 for men.

How many can you get to?  You might surprise yourself!  Let’s do this.  Put your scores up on the whiteboard and let others try to compare themselves.

FINISHER

100 Hollow Rocks FOR QUALITY
THEN
Mobility- Couch Stretch, Extended Wrist Banded+External Rotation

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Wednesday, February 18, 2015

Posted by on Feb 17, 2015 in Blog |

SKILL/STRENGTH

7×1 FOR TOP WEIGHT:

1 Thruster
1 Push Jerk
1 Split Jerk

*15 min cap

METCON

5 min AMRAP FOR ROUNDS+REPS:
10 Deadlifts (A: 225/155) (F:135/95)
4 Rope Climbs (F: 2 Climbs)

5 min AMRAP FOR ROUNDS+REPS:
5 DB Cleans (A: 40/30) (F:30/20)
10 Situps

5 min AMRAP FOR ROUNDS+REPS:
8 Overhead Walking Lunges (A: 45/35) (F: 35/25)
12 Toes to Bar

*3 min rest between workouts

The Open is upon us next Friday Night….what better way to say “what it means” than to listen to others who want to be part of their community, have fun, do amazing things, and quite frankly….TALK SMACK.

Who’s IN????

Friday Night Lights V3

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Tuesday, February 17, 2015

Posted by on Feb 16, 2015 in Blog |

SKILL/STRENGTH

4 Attempts FOR DISTANCE:  Put a poker chip where your last jump lands each time.
12 Broad Jumps, full rest in between.

*Score= distance in feet
*15 min cap

METCON

20 min AMRAP FOR ROUNDS+REPS:
75 Double Unders (F: single single double/speed jumps)
20 Wallballs
20 Pullups

Gym Updates:

1. With more full-time/part-time coaches coming on staff, we will be bringing back programming “in-house” to best communicate between the coaches in an efficient and timely way. Head coaches will be working side by side each week, to adjust to the programming needs of the membership base, while continually aiming for safety, technique, results, variety and fun! We will also draw from previous programming ideas where applicable and continually keep an ear open to all feedback from clients.

2. Open Gym on Sundays is coming back! That’s right, starting Sunday, March 1st, we’ll not only have Open Gym from 10-11:30, but Coach Nick will lead an Oly/Strength and Plyometric based class during that time as well. Open Gym is very self-guided this particular day. Please see a coach if you are unsure whether you are ready for Open Gym on your own.

3. Can we get 40 of you to sign up for Friday Night Lights???  We currently have 31.  We think we can do it!

Friday Night Lights V3

4. Farm fresh eggs for sale at the gym! They are REALLY fresh from WI. $3 per dozen and all sales go back to the farm lady. There’s still hay in the cartons and they need to be washed. Hey, wait till you eat them! First come first serve.

5. Farewell Gathering for Brook and Jason:  Saturday, February 28th.  Location almost determined!

Recovery.

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Monday, February 16, 2015

Posted by on Feb 15, 2015 in Blog |

SKILL/STRENGTH

4 Rounds FOR QUALITY:
8 Candlestick Rolls (A: try and land in pistol, F: Hollow Rocks)
8 (A) HSPU (F) Decline Pushups/Hold weighted bar OH for 45 sec
8 (A) K2A to T2B (F) Kip to K2A
*20 min cap

METCON

3 Rounds FOR TIME:
10 S2OH (A:135/95) (F: 95/65)
12 bar facing burpees
14 Front Squats (same bar)
*15 min cap

Gym Updates!

1.  With more full-time/part-time coaches coming on staff, we will be bringing back programming “in-house” to best communicate between the coaches in an efficient and timely way.  Head coaches will be working side by side each week, to adjust to the programming needs of the membership base, while continually aiming for safety, technique, results, variety and fun!  We will also draw from previous programming ideas where applicable and continually keep an ear open to all feedback from clients.

2.  Open Gym on Sundays is coming back!  That’s right, starting Sunday, March 1st, we’ll not only have Open Gym from 10-11:30, but Coach Nick will lead an Oly/Strength and Plyometric based class during that time as well.  Open Gym is very self-guided this particular day.  Please see a coach if you are unsure whether you are ready for Open Gym on your own.

3.  Can we get 40 of you to sign up for Friday Night Lights???  We currently have 31.  I think we can do it!

Friday Night Lights V3

4.  Farm fresh eggs for sale at the gym!  They are REALLY fresh from WI.  $3 per dozen and all sales go back to the farm lady.  There’s still hay in the cartons and they need to be washed.  Hey, wait till you eat them!  First come first serve.

5.  Farewell Gathering for Brook and Jason:  Saturday, February 28th.  Location almost determined!

Barbell Fashion Week.

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